Trail running is an exhilarating way to explore nature while getting a great workout. With the right gear, a trail running experience can go from great to truly enjoyable, which raises the question, what is the right gear?
What are Trail Running Shoes?
Trail running shoes are specifically designed for off-road routes, which often include uneven terrain, mud, rocks, and other natural obstacles. Unlike regular road running shoes, these shoes offer enhanced grip, stability, and protection to help you navigate these challenging environments.
Features of Trail Running Shoes
When you're hitting the trails, you need a shoe that can keep up with the rugged terrain. Trail running shoes are built with features that cater specifically to the demands of those bumpy off-road adventures.
Enhanced Grip: Regular shoes, while they provide traction, they are not designed for uneven terrains leading to slips & falls. Trail shoes have deeper, more aggressive lugs (that's the tread pattern on the soles) that really bite into loose surfaces. Those pronounced lugs provide the traction you need to confidently conquer rocky, muddy, or slippery sections without losing your footing.
Stability: You know how trails can take you from smooth sailing to treacherous terrain in an instant. One minute you're cruising along a flat stretch, the next you're navigating a path littered with roots and rocks. Trail shoes offer superior support and stability to keep your foot locked in and prevent those dreaded twists or sprains when you're running on uneven ground.
Protection: Trails can be unpredictable and unforgiving. That's why trail shoes often come equipped with reinforced toe caps to protect your feet from being struck by unseen roots or rocks. Many trail running shoes also feature tough plates underfoot to shield you from sharp objects trying to jab their way through the soles.
Durability: Honestly, trail shoes are built to last as they are constructed with tougher, more resilient materials that can withstand the harsh conditions of trail running. A good pair of trail running shoe will keep performing for miles and miles of adventuring.
Trail Running Shoes VS Road Running Shoes
Choosing the right shoes depends on where you run most often. Here’s how trail running shoes differ from road running shoes
Trail Running Shoes
Trail running shoes are designed to tackle off-road conditions. These shoes feature deeper, more aggressive lugs for better traction on dirt, mud, and rocks. The enhanced support in these shoes stabilizes your foot on uneven ground with features like rock plates (protective insoles) and reinforced uppers. They also include additional protection with toe caps and underfoot shields to guard against rocks and roots. The Cloudwander from On Running is a great example of trail running shoes as they provide exceptional traction, protection and durability for demanding off-road adventures.
Road Running Shoes
In contrast, road running shoes are optimized for pavement and other hard surfaces. They feature grippier soles with significantly smaller lugs designed for efficient forward motion. The cushioning in road running shoes is tailored to absorb repetitive impact, offering comfort for long runs on hard surfaces. While comfort and impact protection are priorities, road running shoes place less emphasis on aggressive traction and rugged durability since they don't need to deflect roots and rocks. Take Hoka Clifton 9 for example, these shoes are generally lighter due to less reinforcement and bulk, making them ideal for high-speed running on smooth surfaces.
Types of Trail Running Shoes
Trail running shoes come in various styles to cater to different trail conditions and runner preferences:
Light Trail Shoes
Light trail shoes are best suited for well-maintained trails with fewer obstacles. They are designed to be lightweight and flexible which makes them ideal for runners who prioritise speed and agility. These shoes feature a moderate grip which is sufficient for light trails but not robust enough for very rugged terrain. The focus is on striking a balance between comfort and responsiveness, allowing for swift movement while providing adequate protection from roots and rocks.
An example of a light trail shoe is the Primus Trail II FG from Vivobarefoot. This shoe features a breathable knitted upper and a flexible zero-drop sole with 4mm lugs that provide good traction on packed dirt trails. Its lightweight construction and foot-shaped toe box allow for natural foot splay and agility over moderate trail conditions.
Rugged Trail Shoes
Rugged trail shoes are built for rocky, rooty, and muddy trails. They feature aggressive treads that provide maximum grip on slippery and uneven surfaces. The reinforced toe caps and underfoot plates offer enhanced protection that guards against rocks and other sharp objects. These shoes are constructed with sturdy, highly durable materials designed to withstand harsh trail conditions - materials that allow the shoes to take a beating from the elements. They are perfect for runners who regularly encounter challenging terrains and need robust footwear that can safely navigate those tough trails.
An example of a rugged trail shoe is the Speedgoat 5 GTX by Hoka One One. Its double-layered recycled mesh upper provides durability and breathability. The lightweight, compression-molded midsole delivers energetic cushioning and responsiveness. The Vibram Megagrip outsole with aggressive 5mm lugs offers an impressive 25% increase in traction on loose, rocky trails, making it well-suited for technical terrain.
Off-Trail Shoes
Off-trail shoes are designed for the most challenging terrains, including snow, loose rocks, and steep inclines. They come with the deepest lugs for maximum grip and are often made from highly durable, water-resistant materials. These shoes provide exceptional protection and stability which makes them suitable for extreme conditions where standard trail shoes might not suffice. Off-trail shoes are heavier and more robust, ensuring that your feet stay secure and protected in the most demanding environments.
An example of an off-trail shoe is the Cloudventure Peak by On Running. This rugged shoe is purpose-built for the most demanding off-road adventures. A durable yet breathable mesh upper protects your feet, while reinforced toe and heel shields deflect trail obstacles. Underfoot, the responsive CloudTec midsole cushions with Zero-Gravity foam. With its deep lugs, protective features, and durable construction, the Cloudventure Peak is well-suited to tackle the gnarliest trails without discomfort.
Check out our full collection of Trail Running Shoes and explore options for every type of trail condition.
Key Factors to Consider
When selecting trail running shoes, we’d recommend considering the following factors to ensure you choose the best pair for your needs:
Terrain
Understanding the typical conditions of your trails is crucial. Whether it's muddy, rocky, or snowy, knowing the terrain helps in selecting the right features. For muddy trails, shoes with deep lugs are essential for grip. Rocky trails require reinforced toe caps and rock plates for protection. And for snowy or wet conditions, waterproof materials are beneficial.
Fit
A secure fit is essential to prevent blisters and slipping. Trail shoes should cradle your foot securely without being too tight. It's often recommended to size up slightly to accommodate foot swelling during those longer runs. A general rule of thumb is to leave about a thumb's width of space between your toes and the end of the shoe. Remember, proper fit ensures better control, comfort, and reduces the risk of injuries.
Cushioning
Cushioning is all about striking the right balance between comfort and ground feel. More cushioning can be beneficial for longer distances or rough terrain, providing shock absorption and reducing fatigue. However, less cushioning offers better feedback from the ground, enhancing stability and control. Consider your personal preferences and running style when it comes to cushioning – firm for better control or soft for added comfort.
Weight
Lighter shoes can reduce fatigue and increase speed but may offer less protection. Heavier shoes usually provide more durability and support. Choose the weight based on the typical demands of your trail runs. For shorter, faster sessions, lighter shoes might be the way to go. But for those epic, rugged adventures, a more substantial shoe can ensure safety and comfort over the long haul.
Waterproofing
If you frequently encounter wet, muddy, or snowy conditions on the trails, waterproof shoes can be a lifesaver in keeping your feet dry and comfortable. However, in drier climates or conditions, breathable shoes are often preferable to allow your feet to stay cool and ventilated. So, it’s important to evaluate your typical running conditions and choose accordingly.
Durability
Trail running can be tough on your shoes, so opting for models made from durable, high-quality materials is key. Check the shoe construction, including stitching and glue, for signs of durability. Investing in durable shoes ensures they last longer, providing better value and performance over time.
Trail Running Shoes for Men's
Primus Trail Knit FG from Vivobarefoot
Check out Primus Trail Knit FG running shoe from Vivobarefoot which is designed for tackling rugged off-road terrain. This lightweight trail running shoe features a breathable knitted upper that provides a secure, sock-like fit. The flexible zero-drop sole boasts aggressive 4mm lugs that deliver exceptional traction on loose dirt, mud, and rocky terrain. A foot-shaped toe box allows for natural foot splay and enhanced ground feedback.
On Cloudultra 2 Trail Running Shoes
Shoe that is designed to tackle a variety of off-road terrain, check out the Cloudultra 2 from On Running. Its knitted upper, crafted from 100% recycled polyester, provides a snug yet breathable fit. On's responsive Helion superfoam cushioning delivers a smooth, comfortable ride over roots and rocks. The outsole features strategically placed CloudTec lugs that grip loose surfaces while also performing well on roads.
Hoka Speedgoat 5 Men's Trail Running Shoe
A rugged yet responsive trail shoe built to conquer technical terrain, check out the Speedgoat 5 by Hoka. Its double-layered recycled mesh upper provides durability and breathability. The lightweight, compression-molded midsole delivers energetic cushioning and responsiveness. The Vibram Megagrip outsole with aggressive 5mm lugs offers an impressive 25% increase in traction on loose, rocky trails.
Cloudventure Peak by On Running
Check out Cloudventure Peak trail running shoe by On Running. This rugged shoe is purpose-built for the most demanding off-road adventures. A durable yet breathable mesh upper protects your feet, while reinforced toe and heel shields deflect trail obstacles. Underfoot, the responsive CloudTec midsole cushions with Zero-Gravity foam. This shoe is perfect to tackle rugged trails without any discomfort.
Women’s Trail Running Shoes
Primus Trail II by Vivobarefoot
A versatile shoe that is engineered to tackle a variety of off-road terrain, meet the Primus Trail II women’s trail running shoe by Vivobarefoot. The knitted upper is crafted from 100% recycled polyester which provides a snug yet breathable fit. The responsive Helion superfoam midsole delivers a smooth, cushioned ride over roots and rocks. The outsole features strategically placed CloudTec lugs that grip loose surfaces while also performing well on roads. Perfect shoe to explore tuff and uneven trails, shop now!
Hoka Challenger ATR 7 GTX Women's Trail Running Shoe
Tackle tough trails with confidence, check out Hoka Challenger ATR 7 GTX. This rugged waterproof trail running shoe features a durable yet breathable mesh upper with a GORE-TEX waterproof membrane to keep your feet dry in wet conditions. The cushioned midsole utilizes Hoka's responsive CMEVA foam for a smooth, energized ride over technical terrain. The Vibram Megagrip Hi-Traction outsole with 5mm multi-directional lugs provides superior grip on loose dirt, mud, and rocky surfaces.
On Cloudwander Waterproof Trail Running Shoe
Designed for versatile urban exploration, the On Cloudwander combines comfort with weather protection. The knitted upper is crafted from recycled materials, providing a snug, sock-like fit while allowing ample breathability. The CloudTec midsole utilizes On's responsive Zero-Gravity foam cushioning for a smooth, energized ride on city streets. And, as the name suggests, this shoe features a waterproof membrane to keep your feet dry in rainy conditions.
Hoka Stinson 7 Trail Running Shoes
Check out The Stinson 7 trail shoe from Hoka. Its engineered mesh upper provides breathable comfort and support. Underfoot, the ultra-cushioned midsole utilizes Hoka's responsive CMEVA foam to absorb impact and propel you forward with energetic responsiveness. The durable rubber outsole offers reliable traction on a variety of surfaces. This shoe is perfect for a smooth ride on roads and light trails.
Want to check out our full collection? Shop now for the best running shoes from Legend Footwear’s collection.
Answers to Some Popular Questions
What is the difference between trail running shoes and running shoes?
The main difference is the grip and overall burliness. Regular running shoes have flat outsoles meant for paved surfaces. Trail shoes have aggressive lugs and sticky rubber for gripping loose terrain. Trail running shoes also have stiffer midsoles and burlier uppers to withstand the beating from roots and rocks on trails. Whereas road shoes emphasize flexibility and lightweight cushioning instead.
Can you use trail running shoes on the road?
While trail shoes are made for off-road use, a few can pull double duty on roads too. The deep lugs may wear down quicker on pavement, but the cushioning and durability allow for it. However, they won't feel as smooth and responsive as dedicated road running shoes.
What is the difference between hiking shoes and trail runners?
Hiking shoes and trail runners share some DNA in their rugged construction but have distinct priorities. Hiking shoes have stiffer midsoles and outsoles to provide support and traction for carrying heavy loads over long distances on trails. Trail runners prioritize flexibility and responsive cushioning for running gait efficiency over rough terrain. Hiking shoes often have higher ankle collars for stability under heavy pack weight, while trail runners have lower cuts for unrestricted ankle motion. The rubber compounds also differ for their intended use. Overall, hiking shoes prioritize durable support for hiking, while trail runners emphasize running performance on rugged trails.
Do you want trail running shoes to be tight or loose?
Trail running shoes should fit securely overall, but not overly tight. You want them to be locked-in at the midfoot and heel to prevent your feet from sliding on uneven terrain. However, leave some wiggle room in the toe box to allow your toes to splay naturally. The ideal fit is secure enough for control without restricting blood flow or cramping your feet. A properly fitted trail shoe hugs your foot while allowing a little room for swelling during long runs over technical trails.