I’ve been running in the Nike Pegasus series for years. My current training shoe is the Nike Pegasus 40, and it’s been my go-to for consistency, comfort, and familiarity. That said, I’ve always needed a bit of stability in my runners, which is why I also have a pair of Mizuno Wave Inspire 19s in the mix.
In theory, having two different pairs of shoes makes sense - rotating between them can help with injury prevention and keep things fresh. The problem? I didn’t transition properly between them, and I paid the price at the Bohermeen Half Marathon last weekend.
For most of my training, I stuck with the Pegasus 40s. They’re neutral, responsive, and what my feet are used to. But I also did a couple of short 5K runs in the Mizunos. They offer more structured stability, and I thought they’d be a solid choice for race day. Without much thought, I laced them up for the half marathon, thinking, “Ah sure, I’ll be grand.”
I was not grand.
By the 10K mark, I started feeling niggles in my achilles. It wasn’t a sharp pain, but enough discomfort to remind me that something wasn’t quite right. I knew exactly what had happened—the sudden switch to a shoe with a very different stability and support profile was a mistake. My feet and legs weren’t conditioned for it, and mid-race was not the time to find that out.
If you’re thinking of changing running shoes, whether it’s to a new model, a different brand, or even a shift from neutral to stability (or vice versa), here’s what I should have done—and what you should do to avoid making the same mistake.
1. Gradual Transition is Key
Your body adapts to the mechanics of your regular running shoes. A sudden change can alter your gait, stress different muscles, and increase injury risk. If you’re introducing a new pair, start with short, easy runs and slowly increase the distance over a few weeks.
2. Alternate Between Old and New
A good approach is to alternate your runs between your old and new shoes. Start with a 20–30% ratio (one short run per week in the new pair) and build up gradually. This allows your body to adjust without shock.
3. Consider Your Shoe’s Support Profile
Neutral shoes and stability shoes serve different purposes. If you’re moving from one category to another, expect your body to need time to adapt. Don’t assume you can make the jump straight away, even if both shoes feel comfortable when you first put them on.
4. Race in What You Train In
This should have been obvious to me, but apparently, I needed to learn the hard way. Your race shoe should be one you’ve done your key long runs in, not just a few short efforts. Race day is not the time for experiments.
5. Listen to Your Body
If something feels off, don’t ignore it. I should have stopped earlier or at least been more cautious, but I pushed through. The post-race stiffness and soreness were a reminder that small mistakes can have lasting effects.
Switching shoes isn’t a bad idea—it can actually help improve performance and longevity in your running. But the process matters. I learned my lesson at Bohermeen: a rushed transition isn’t worth it, and a half marathon is not the place to test if a new shoe will work for you.
If you’re making a change, do it gradually. And most importantly—don’t be like me. Don’t assume you’ll be grand.
Your achilles will thank you for it.
