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Trail running has become a big deal in recent years. There’s a different kind of freedom when you choose to take to the off-beaten track rather than choosing the predictable road running route. It’s not just me that thinks this. According to Global Sports, there has been a continuing rise in ultra-trail running events in recent years.
Yep, it’s safe to say that trail running is here to stay for now. If you’re looking to getting into trail running, there’s no need to feel daunted. Whilst there may be a lot to consider further down the line, starting can be as easy as looking into getting the right pair of shoes. So, without further ado, here is everything you need to know about trail running shoes.
What Is The Purpose Of Trail Running Shoes?
Tail running shoes are simply running shoes designed to be worn specifically on trails rather than the road. Trail running shoes generally offer a much higher level of protection to the feet to help prevent injury from difficult surfaces and uneven terrain.
Due to the purpose of trail running shoes, their size, shape and overall build may differ from the running shoes you’re used to seeing. Trail running shoes are generally a lot stiffer and bulkier than your average road running shoe and can be fitted with additional protections such as hard plastic that prevents the toe from being damaged by rocks.
What’s The Difference Between Trail Running Shoes And Road Running Shoes?
The size, shape and build differ between trail running shoes and road running shoes because they are both designed to work well within different terrains. Whilst road running shoes focus on factors such as cushioning and flexibility, trail running shoes are built for support with stiffer midsoles, thicker outsoles and much more upper reinforcement.
Outsole– The outsole of a running shoe is the section surrounding the bottom of the shoe and is responsible for being the first point of contact when a shoe touches the ground.
Midsole– The midsole is the section of the shoe between the bottom of the foot and the outsole. The midsole commonly gives a level of protection to a runners foot and generally contains plastic or rubber.
Upper– The section that covers the top area of the foot. Generally speaking, this entire area is moulded together.
Sections shown on a road running shoe
Sections shown on a trail running shoe
| Road Running Shoe | Trail Running Shoe | |
| Outsole | Stable, sometimes smooth surface making it easier to run over paved ground. | Built for grip. Often equipped with points known as “Lugs” to help with traction. |
| Midsole | Usually made from different types of foam and offers a lot of flexibility and control. This also means less protection from the elements. | Much stiffer and designed to add additional support. Sometimes comes with a rock plate to help protect from the elements |
| Upper | Significantly lighter than those on trail running shoes and content much less reinforcements. | Quite stiff and reinforced with plastic on the front and side to keep your feet safe from the elements. |
Interested in finding out more about the difference between road running and trail running shoes? Check out this video from REI.
Do I Really Need Trail Running Shoes?
Whether you are just starting out as a running beginner or you are a seasoned marathon champion, you may be wondering whether or not it’s worth investing in a new pair of trail running shoes.
Trail running shoes can be a great choice for people who are looking to run on rocky, rugged terrain. Unlike road running shoes which are built for flexibility and comfort, trail running shoes are designed to withstand difficult conditions and take a beating from the elements.
Here are just a few examples of different environments where a pair of trail running shoes would be a great choice:
- Nature Trails – Sure, nature trails can consist of pretty smooth and even gravel, but they can also be made up of mud, slippery leaves, jagged rocks and everything in between. Trail running shoes have a lot more grip than your typical road running shoe, so you can rest assured that your chances of stumbling on a nature trail is significantly lower with a pair of trail running shoes.
If you think running a nature trail might be for you, why not check out the Pennine Way in the united kingdom? The first of its kind, the Pennine Way spans an insane 268 miles and with a combined ascent of Mount Everest, it’s definitely suited to those who love a challenge. However, I’d recommend not trying to run all of it!
- Mountain Trails – Not to be confused with Fell Running, many mountains and surrounding areas have fantastic trails created especially for hikers ad trail runners. Once again, rocky and uneven ground is likely to be a top concern in these kinds of areas. If you want to avoid injury from all the twists and turns that come with the environment, trail running shoes can plenty of support around the ankles.
If trekking across mountains sound like your thing, head on over to Dartmoor and take on the High Willhays. At a distance of 8 miles, the ascent is around 541 metres and leads on to Dartmoor’s other official mountain, Yes Tor.
Is It Bad To Wear Trail Running Shoes On The Road?
The stability and durability of trail running shoes mean that they are best suited to rocky and uneven terrain. The flexibility and freedom associated with road running shoes means that you will perform much better by using them on paved ground. That being said, there isn’t necessarily any harm associated with wearing trail running shoes on the road.
For this reason, many people consider trail running shoes can be worn universally. However, the specific advantages to both trail running shoes and road running shoes mean that there isn’t necessarily a “universal” trail running shoe that doesn’t have its drawbacks. Check out the advantages to both types of shoes below.
Advantages Of Wearing Trail Running Shoes On The Road
- More Support– If you have recently suffered an injury and are fearful that your road running shoe offers too much freedom, then a trail running shoe may be more beneficial. The strong support of trail running shoes is designed to specifically keep the foot in place and avoid unnecessary twists and turns on jagged rocks.
- Protection From The Elements- Trail running shoes are often accompanied with an outer coating that can stop the bad weather getting in. Road running shoes on the other hand are designed for breathability. Say, for example, you have just invested in a pair of expensive road running shoes and it’s pouring with rain outside. Wearing trail running shoes would be an ideal way of protecting both your feet and your road running shoes from the elements.
- Adaptability- The fact that trail running shoes aren’t necessarily a bad option to wear on the road means that they can be ideal for runs that consist of both uneven ground and paved roads. If your run began with you leaving your home and heading down the street but finished with jogging up slippery slopes in the middle of the woods, the universal opportunities with running shoes mean that you would be fit to take on any situation.
Advantages Of Wearing Road Running Shoes On The Road
- More Freedom- In contrast to the support offered by trail running shoes, road running shoes are designed to offer the foot plenty of wiggle room and breathability. The freedom associated with road running shoes means that they are ideal for workouts that require a lot of skill and coordination. Examples include faster workouts like interval runs.
- Lightweight- There’s no denying it. Road running shoes carry significantly less weight than trail running shoes. Whether you have a record to beat or you’re simply putting your all in, carrying as little weight as possible will certainly be beneficial.
- Cushioning- Whilst there are options out there for trail runners looking for a shoe with substantial cushioning, road running shoes, in general, are fit with a generous amount of rubber designed to offer some shock absorption from the road. Whilst many trail running shoes are built to offer protection, that protection is often designed to help a runner on softer surfaces.
Can Trail Running Shoes Be Used For Regular Running?
Trail running shoes are an excellent choice for people who choose to run trails on a regular basis due to their unique design. However if you also run across flat surfaces, it may be beneficial to have a multiple choice of running shoes.
For hardcore trail enthusiasts, a pair of trail shoes is most likely their best bet when choosing their primary running shoe. When running trails on a regular basis it’s always important to consider the following:
- Pay close attention to any injuries- According to Physio Comes To You, the twists, turns and slopes involved in trail running can cause a number of bad injuries that could be difficult to recover from. Sesamoiditis, tibia stress fractures and ankle sprains are just a few common examples.
- Plan your route– A lack of roads means that getting lost can sometimes be a bigger problem than your choice in shoes when you’re out on a trail. Take the time to figure out the route you’re going to take. If you’re running all year round, don’t forget to plan ahead with how you want to deal with the cold as well as hot temperatures.
- Take time to rest- This really goes hand in hand with paying close attention to injuries, trail running carries many risks with it. What’s more, trail running shoes can be subject to a lot of wear and tear during relentless trail runs. If, for example, your trail running shoes become drenched from a particularly wet trail run, it may be beneficial to give them plenty of time to dry before taking them out again.
Can Trail Running Shoes Be Worn Casually?
Perhaps you’ve just bought a brand new pair of trail running shoes and decide that they actually look better than your everyday sneakers. Maybe you’ve noticed that your trail running shoes aren’t only great for running but also great for other sports like hiking or basketball.
Whilst wearing a trail running shoe for road running is generally considered safe, it’s also fine to wear them casually for a number of other occasions and sporting activities. If you are going to wear trail running shoes in other sports, always remember to check the guidelines first. Trail running shoes are fine to wear casually for everyday activities providing they are comfortable.
How Many Miles Can You Get Out Of Trail Running Shoes?
If you are someone who is considering using trail running shoes for the bulk of your running, chances are you going to build up the miles quickly. So how many miles are you able to get out of trail running shoes?
Experts recommend replacing your running shoes every 450 miles to 550 miles. To put this in perspective, if you run a 5K on a trail three days a week, you will be looking at replacing a new pair of trail running shoes at around 49 weeks. Terrain can have a significant impact on your shoe, so the lifespan of a trail running shoe may be even less.
Without this knowledge, you may have already gone way over the maximum mileage recommendations. You may not even feel as if there is any difference with the overall feel of your trail running shoe now compared to when you first bought them. Some changes to the trail shoe can be kind of subtle. So it’s important to look out for them.
| Section Of Shoe | Damage Over Time |
| Outer Sole | Outer soles of trail running shoes can become worn down due to the consistent beating that they take from the rocky and muddy ground. If your trail running shoes are particularly old, the midsole section of the shoe may begin to become exposed. |
| Midsole | Constant rubbing and contact with the midsole of the shoe can cause friction over time which might lead to overall wear down. If both your midsole and outsole are taking a beating, there really isn’t that much protecting your feet from the elements. |
| Heel | More specifically the heel counter. Once again, the constant rubbing and friction can have a real impact on the overall stability of the shoe. Support for the foot should be a number one concern when wearing a trail running shoe. |
| Upper | The upper section of a trail running shoe can become loose. This is another threat to the overall support of your shoe. What’s more, the toe box can also become worn. The plastic protection at the end of your foot needs to be in top condition when heading out on a trail. |
| Entire Sole Section | The soles of your running shoes can become different to one another by being worn down in different places. Factors such as your overall balance and the way that you position your feet on a trail run can mean that after general wear and tear, your trail running shoes can become asymmetrical which could have a huge impact on your balance. |
| Overall Shoe | As all the areas of the shoe become worn down, you may begin to see an overall deflated look in the shoe. If you’re unsure whether it’s time for you to invest in a new pair of trail running shoes, the easiest way to tell may just be to place the shoes on a flat surface and see if they can stand supported on their own. |
When Should I Start Running In Trail Running Shoes?
You should start running with trail running shoes the moment that you have decided that trail running will be taking up a significant amount of your runs. It may be possible at the beginning of trail running to make do with road running shoes. However, if you’re interested in preventing injury, a pair of trail running shoes may be more advisable.
Many people steer clear of investing their hard-earned cash into a new pair of trail running shoes because it isn’t something they do regularly. Maybe your someone who may go trail running on the weekend with some friends or once in a blue moon you might manage to fit an afternoon of trail running into your busy schedule rather than going on that all too familiar jog around the block.
For these people, you may not need to worry about the need for trail running shoes providing there is good terrain for you to run on. At the very least, make sure you have a decent pair of running shoes rather than an old pair of sneakers. That being said, if safety and protection from injury are on the list of your top concerns, it’s probably a good idea to invest in a pair of trail running shoes even if it’s something that you don’t do often.
How Do You Break In Trail Running Shoes?
When first purchasing a pair of trail running shoes, it can be tempting to throw them on straight away and head out for a nice long run. But the size, shape and makeup of your shoe can have a big impact on the overall feel, meaning you may need to take some time breaking your trail running shoes in.
According to experts, many trail runners will spend around two to three weeks slowly breaking in their trail running shoes before being comfortable enough to wear in a regular basis. Trail runners do this by slowly easing them in during day to day activities and alternating them with their old running shoes.
Check out this list of great tips for runners who are looking for ways to break in a new pair of trail running shoes:
- Wear them indoors- You may just be sitting down and watching the TV, but spending time wearing your trail running shoes during day to day activities can be a great way to give your feet an overall feel of the shoes.
- Go for walks- The phrase don’t run before you can walk seems to ring a bell here. Taking your trail running shoes for a walk will give you a chance to expose them to the elements without risking putting any pressure on your feet.
- Run Small- When you do decide to begin running on trails, make sure that you start small. Again, this is about giving your trail running shoes a chance at getting some exposure whilst also giving you a better idea of the overall feel of the feet.
- Alternate your shoes- The main reason many people may be looking to break in a new pair of running shoes is because the old ones are worn out. The damage that can be done to the foot after wearing old running shoes way past their sell-by date means that you probably don’t want to make this step a habit. That being said, spending time switching between old and new shoes can minimise any issues caused by your new trail running shoes.
Do You Want Trail Running Shoes Tight Or Loose?
Trail running shoes generally come with a more snug fit around the back of the heel as well as the toe section of the foot. Although trail running shoes shouldn’t necessarily be tight, they are often less flexible than regular road running shoes in order to protect the feet from the rugged terrain associated with trails.
For more information about whether a running shoe should be tight or loose, you can click here.
In general, when making sure that your trail running shoe is the correct level of tightness it’s important to consider the following:
- Toes- At least a thumbs width worth of space from the tip of the shoe.
- Midsole- Kept as snug as possible to provide stability.
- Heel- Snug but not tight. A firm fit without causing blisters.
Do You Need Stability Shoes For Trail Running?
Stability shoes are perfect for people whose feet have a tendency to collapse inwards or outwards on themselves. Trail runners looking for extra support for their rotating feet may benefit from purchasing some stability shoes. However, unless you suffer from this problem, a standard trail running shoe should offer them all the protection they need.
How Do I Choose A Trail Running Shoe?
The most important thing to consider when purchasing a new pair of trail running shoes is the overall fit. Comfort should always be a top priority when it comes to trail running shoes. However, factors such as heel to toe drop, grip and cushioning should also be considered.
Things To Consider
There are hundreds (if not thousands) of different trail running shoes to choose from. The big variety of different sizes and shapes means the decision to invest in a new pair of trail running shoes can be daunting and time consuming. Luckily, the information below can show you som of the top things to consider when it comes to making that purchase.
Terrain
You will be running on a trail sure, but what exactly will that trail consist of and how will that effect your purchase?
| Terrain | Considerations |
| Hard / Rocky | Protecting your feet from stones is a top consideration. Ensure that the outsoles of your shoes are built to provide the upper section of your foot with the support and protection they need to ensure that incoming stones don’t do any damage to your feet. |
| Muddy / Unstable | Balance can be a big issue on muddy terrain so it would be worth worth looking at trail running shoes that provide plenty of stability. Lugs are probably the most important thing to consider when using trail running shoes in muddy terrain. Make sure the lugs have plenty of distance between one another so that mud doesn’t get between them and make sure they are big enough to to provide plenty of grip. |
| Varied | When you are running across a variety of different terrains it’s important to look for a shoe that can be used across multiple environments. Pick a trail running shoe that is light weight and flexible with lugs that are not spaced too far apart from one another so that your feet will have the grip that they need. |
Features
Trail running shoes come with a number of different features which can give you a great advantage. Check out the table below for just a few examples:
| Feature | Benefit |
| Colour | Many darker trail running shoes are ideal for runners who are wanting to keep their shoes in the best condition for as long as possible. Colour features are specifically useful for runners who will be heading out in wet and muddy terrain. |
| Waterproof | A lot of running shoes aren’t usually completely waterproof because this can sometimes jeprodise the breathability of the shoe. However, if you are a trail runner who is going to be heading out over wet terrain, looking out for some waterproofing features on your trail running shoes can be a big help |
Fitting
When deciding whether or not a trail running shoe has a fit that’s right for you, it’s always worth visiting a professional in store who can help advise you on the best kind of shoe that will meet both you and your needs. There are also a number of great online interactive tools that can give you an idea of the kind of trail running shoe that you should be looking for.
- In order to prevent movement within your shoe, make sure that both the heel and arch are tight and snug.
- Give your toes plenty of space around the front of the shoe. Your feet can expand when you run, so giving yourself at least a fingers width should be sufficient. Be sure to take into account any additional protection your trail running shoes may have around the toe box.
- Consider what specific aspects of your foot might play a role in whether or not a trail running shoe is the right fit for you. Examples include the length, arch and width of your foot.
What Is The Best Trail Running Shoe?
The best trail running shoe is one that provides plenty of stability and support to your feet. An ideal trail running shoe would meet all the runners specific requirements whilst also having unique features that help give runners an edge when heading out over a trail.
When it comes to trail running shoes, no one size fits all. Literally and figuratively. At this point in time, I am using the Hoka Torrent 2 Trail Running Shoes. Full disclosure, I don’t have an affiliate link with these guys. I just think they’re excellent for anyone looking to getting into trail running. At under $120, I would definitely recommend these shoes for beginners!
