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Trail Running Shoes Explained: How To Choose The Right Pair
- 3 days ago
- 12 min read
Trail running shoes are designed to cope with surfaces that ordinary road running shoes were never really built for. Mud, loose gravel, rocks, wet grass, woodland paths and steep climbs can all demand more grip and protection than you would normally need when running on tarmac.
That does not mean everyone who occasionally runs away from the road needs to buy a pair. Some trails are smooth enough to run comfortably in road shoes, while others can make suitable trail running shoes a very worthwhile investment. The important thing is understanding the terrain you are going to run on and choosing your shoes accordingly.
There is now a huge choice of trail running shoes, ranging from relatively smooth road to trail shoes to aggressively gripped shoes designed for mud, mountains and technical terrain. This guide explains the differences, what to look for and some of the main trail running shoe brands you are likely to encounter.
What Are Trail Running Shoes?
The biggest difference between trail running shoes and road running shoes is usually underneath the foot. Trail shoes generally have a more pronounced outsole with lugs designed to provide traction on loose, wet or uneven surfaces. The depth, shape and spacing of those lugs varies considerably according to the type of terrain the shoe is intended for.
Trail shoes may also provide additional protection around the toes and upper, while some use a rock plate or other protective construction underfoot. The aim is to provide extra protection from rocks, roots and other trail hazards without making the shoe unnecessarily heavy or rigid.
That does not mean every trail shoe is rugged and heavily built. Modern trail running shoes cover an enormous range, including lightweight shoes for faster running, highly cushioned shoes for long distances and hybrid shoes designed to move comfortably between roads and relatively easy trails.
Trail Running Shoes Vs Road Running Shoes
Road running shoes are primarily designed for relatively predictable surfaces. Their outsoles can provide plenty of grip on roads and pavements, but they do not usually have the deeper tread required to bite into soft ground or loose surfaces.
Trail shoes put much greater emphasis on traction, protection and control. Depending on the shoe, they may also have a more secure upper to help hold the foot in place when moving across uneven ground.
There is a trade off. Deep lugs that work brilliantly in mud can feel uncomfortable and inefficient on tarmac, while the outsole of a road shoe that feels smooth and fast on pavement may provide very little confidence on a steep muddy descent. This is why there is no single type of trail shoe that is best for every trail.
Read more about running shoe brands here.
Start With The Terrain
Before worrying about brands, cushioning or shoe technology, think about where you are actually going to run. This is probably the most important decision when choosing trail running shoes.
If your runs mainly involve towpaths, park trails, gravel tracks and well maintained woodland paths, you probably do not need an aggressive trail shoe. A versatile trail shoe or road to trail shoe may give you enough grip while still feeling comfortable on harder surfaces.
Wet fields, muddy woodland and soft ground require more substantial lugs that can penetrate the surface. Fell running and very muddy conditions can require deeper and more widely spaced lugs, which can also help prevent large amounts of mud becoming trapped underneath the shoe.
Rocky mountain paths and technical trails create different demands. Here, secure footing, stability, protection and an outsole that grips rock can become more important than simply having the deepest possible lugs.
How Much Grip Do You Need?
It is easy to assume that more grip is always better, but trail shoe grip needs to match the surface. An aggressive outsole is useful when the ground is soft enough for the lugs to bite into it, but those same lugs may be unnecessary on compact trails.
Lug depth is therefore useful when comparing shoes, but it should not be considered in isolation. The shape and spacing of the lugs and the rubber compound used for the outsole also affect how a shoe performs. A shoe designed to dig into deep mud is not necessarily the shoe that will provide the best grip on wet rock.
If you regularly run on different types of terrain, a versatile trail shoe can make more sense than buying something designed specifically for extreme mud. If most of your running takes place in particularly muddy conditions, however, choosing a more specialist shoe with deeper lugs can make a noticeable difference.
Cushioning And Trail Running Shoes
Trail running shoes now offer almost as much variety in cushioning as road running shoes. Some are relatively low and firm, helping runners feel connected to uneven ground, while others have substantial midsoles designed to provide comfort over long distances.
More cushioning is not automatically better. A highly cushioned shoe may feel comfortable over long runs, but some runners prefer a lower platform when negotiating technical ground because it can provide a greater sense of connection with the terrain.
Distance also matters. Someone running a relatively straightforward trail ultramarathon may prioritise cushioning and comfort very differently from someone racing a short, steep fell race.
For newer trail runners, the best starting point is usually a shoe that feels comfortable and stable rather than choosing the most extreme option in either direction.
Protection From Rocks And Trail Debris
Trail running exposes your feet to hazards you are less likely to encounter on the road. Stones, roots and uneven surfaces can all put greater demands on the shoe.
Many trail shoes therefore incorporate reinforced areas around the toes and more protective upper constructions. Some also include a rock plate or other protective layer to reduce how much you feel sharp objects underfoot.
The amount of protection you need again depends on the terrain. It can be extremely useful on rocky trails but much less important if most of your running is on smooth woodland tracks.
Fit Is Particularly Important On Trails
A running shoe should always fit properly, but poor fit can become especially noticeable on uneven ground. Your foot needs to be held securely enough that it does not slide around inside the shoe when climbing, descending or changing direction.
There should still be enough room around the toes. Feet can swell during longer runs, and repeated contact between the toes and the front of the shoe on descents can quickly become uncomfortable.
Trail running brands also take different approaches to fit. Some shoes have a closer fitting feel intended to provide security on technical terrain, while others provide considerably more space around the toes. Trying shoes on remains far more useful than choosing purely from specifications or assuming that the brand you use for road running will automatically provide the best trail shoe for you.
Should You Buy Waterproof Trail Running Shoes?
Waterproof trail running shoes can sound like an obvious choice for wet weather, but they are not automatically the best option for every runner.
A waterproof membrane can be useful in cold, wet conditions and when running through damp grass, puddles or shallow water. However, waterproof shoes tend to be less breathable than comparable non waterproof shoes, and water can still enter over the top if it is deep enough.
Once water gets inside, it may also take longer to escape. For that reason, many trail runners prefer breathable shoes that drain and dry more readily, particularly in warmer conditions or when getting wet is unavoidable. Think about where and when you will use the shoes rather than assuming waterproof automatically means better.
What Are Road To Trail Running Shoes?
Road to trail shoes sit between conventional road shoes and more specialist trail footwear. They are designed for runs that combine pavement with relatively straightforward off road surfaces.
They can be particularly useful if you have to run a few kilometres on the road before reaching your local trails. Their outsole usually provides more traction than a normal road shoe without the aggressive lugs found on shoes designed for deep mud or highly technical terrain.
For runners exploring towpaths, gravel tracks, parks and easy woodland trails, this type of shoe can be an excellent introduction to trail running. You may not need a highly technical shoe simply because some of your route is away from the road.
Can You Wear Trail Running Shoes On The Road?
You can, but whether you will want to depends on the shoe. Road to trail shoes are specifically designed to handle both surfaces. Many general trail shoes will also cope with occasional sections of road without any problem.
Specialist shoes with deep, aggressive lugs are different. They can feel awkward on hard surfaces, and extensive road running may also wear an outsole designed primarily for softer ground more quickly. If your regular route is half road and half easy trail, choose accordingly rather than buying the most aggressive trail shoe you can find.
Do Beginners Need Trail Running Shoes?
If you are starting with dry, firm and relatively smooth trails, your normal road shoes may be perfectly adequate. There is no need to buy specialist equipment simply because you have left the pavement.
The point at which trail shoes become useful is when your road shoes are no longer providing the grip, protection or confidence you need. If you are slipping on mud, struggling for traction on loose surfaces or regularly running across rough and rocky ground, a suitable pair of trail shoes becomes much more worthwhile.
For a first pair, versatility is usually more useful than specialisation. Unless you know you will be running predominantly in deep mud or on highly technical terrain, an all round trail shoe gives you more flexibility while you discover the type of trail running you enjoy.
Do You Need Different Trail Shoes For Racing?
A comfortable trail shoe that works well in training can work perfectly well on event day. More experienced runners may choose lighter or faster shoes for racing, just as they might on the road, but terrain remains the priority. A fast shoe is of little benefit if it does not provide enough grip for the conditions.
If you are entering a trail event, look carefully at the route description and expected terrain. A dry summer trail race on compact paths can require very different footwear from a winter fell race, even if the two events are a similar distance.
How To Choose Your First Trail Running Shoes
Start by identifying where you will use them. Think about whether the surface is mainly hard or soft, whether mud is common, how technical the terrain is and how much road running you need to do to reach the trails.
Then consider fit and comfort. The shoe should hold your foot securely without feeling restrictive, with enough room at the front for your toes. After that, look at grip, cushioning and protection in relation to the terrain rather than simply choosing the shoe with the most features.
If possible, visit a specialist running shop that stocks several trail brands. Trying different shoes is particularly useful because the fit and feel can vary considerably between manufacturers and individual models.
The Main Trail Running Shoe Brands
Once you know the type of trail shoe you need, there are plenty of brands to choose from. Most of the major road running shoe companies now produce trail shoes, while several brands have particularly strong roots in off road and mountain running.
Their ranges change regularly, so it is more useful to understand what the main brands are generally known for rather than concentrating on individual models.
Salomon
Salomon is one of the biggest names in trail running and offers a particularly broad range of off road footwear. The brand has strong roots in mountain and technical trail running, while its wider range now covers everything from versatile everyday trail shoes to footwear designed for more demanding terrain and longer distances. Salomon is a useful brand to explore if you want plenty of choice for different surfaces and distances. Runners should still choose according to the terrain they actually encounter rather than assuming that every Salomon trail shoe is intended for the same conditions.
Inov 8
British brand Inov 8 has particularly strong roots in fell, trail and off road running and is well known for producing footwear for challenging terrain. Its range covers everything from more general trail running to shoes intended for mud, hills and demanding off road conditions. Inov 8 is especially worth investigating if your running involves British winter conditions, muddy trails, hills or fells. The brand also produces more versatile trail options, so it should not be regarded purely as a specialist choice for deep mud.
Hoka
Hoka has become one of the major running shoe brands in both road and trail running. The brand is strongly associated with cushioning, and this is reflected in much of its trail footwear. It is likely to interest runners looking for comfort over longer trail distances, although its range extends beyond highly cushioned shoes. Runners who already enjoy Hoka road shoes may naturally consider the brand when moving onto trails, but should still choose according to terrain and fit.
Brooks
Brooks offers trail shoes covering everyday off road running through to more demanding terrain and longer distances. Its trail footwear combines the brand's familiar emphasis on running comfort with the grip and protection required away from the road.
This makes Brooks an approachable option for road runners moving onto trails, particularly if they already know that Brooks shoes tend to suit their feet.
Saucony
Saucony has an established trail range covering everyday trail running, mixed surfaces and more demanding off road conditions. Its trail footwear generally combines running shoe cushioning with more substantial outsoles and additional protection. For runners coming from road running, Saucony provides another familiar brand to investigate when moving onto trails. The important thing is still to match the particular shoe to the terrain rather than choosing purely because you already run in Saucony road shoes.
Asics
Asics has a broad trail range covering relatively accessible off road running through to longer distances and more demanding terrain. This gives runners a number of different options rather than a single type of Asics trail shoe. The range makes Asics particularly relevant to runners who already wear the brand on the road and want to explore trails. As with every brand, however, fit and intended terrain should determine the choice.
New Balance
New Balance has expanded its presence in trail running alongside its extensive road shoe range. Its off road footwear includes options intended for mixed surfaces as well as more dedicated trail running. New Balance can be a useful starting point for runners who already know that the brand's fit works for them. Do not assume, however, that your trail shoe needs to be the same size or have exactly the same feel as your road shoe.
Altra
Altra has developed a distinctive position in trail running. The brand is particularly known for its roomy FootShape design and zero drop footwear, giving many of its shoes a noticeably different feel from conventional running shoes. That combination has attracted a strong following among trail and ultra runners, but runners accustomed to a larger heel to toe drop should be cautious about changing suddenly. A substantial change in shoe geometry is generally better introduced progressively rather than immediately before a long run or event.
Topo Athletic
Topo Athletic is another brand known for providing more room around the toes while aiming for a secure fit through the midfoot and heel. Its trail range includes options for different types of terrain and different levels of cushioning. It can be worth investigating if you like more space for your toes but still want the foot to feel secure elsewhere in the shoe. As always, individual fit matters more than the general characteristics associated with the brand.
La Sportiva
La Sportiva has deep roots in mountain sports, and its trail running footwear reflects that background. The brand is particularly relevant to runners tackling mountains, rocky routes and technical terrain. It may be more specialist than some road runners need for their first local trail run, but it is an important name for anyone moving towards more demanding mountain running and technical trails.
Merrell
Merrell is strongly associated with outdoor footwear and has a substantial presence in trail running alongside its hiking ranges. Its running footwear extends from less technical trails to more rugged terrain. The brand can be particularly interesting for runners whose trail running overlaps with hiking, mountains and general outdoor activities. Its dedicated running shoes should still be chosen according to the same fit and terrain considerations as any other brand.
adidas Terrex
Terrex is the outdoor arm of adidas and includes a substantial range of trail running footwear alongside hiking and other outdoor products. The range covers different levels of trail running, from relatively accessible options to shoes intended for more demanding and longer off road running. For runners familiar with adidas road shoes, Terrex is worth considering, but the outdoor range has its own identity. Judge the shoes on their trail specific fit and intended use rather than assuming they will feel like an adidas road shoe.
Final Thoughts
There is no single best trail running shoe because trail running covers such a wide variety of surfaces. A shoe designed for deep winter mud is solving a very different problem from one designed for a long run across dry, rocky trails.
For most runners buying their first pair, the sensible approach is not to choose the most technical shoe available. Start with the terrain you actually run on, find a shoe that fits comfortably and securely, and make sure it provides enough grip and protection for those conditions.
As your trail running develops, you may eventually find that one pair cannot do everything. But for plenty of runners, a versatile trail shoe is all they need to leave the road behind and start exploring.
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