Trail running gets you hooked fast: fewer cars, soft ground, an ever-changing route. Your first outing into the forest in road shoes usually goes fine too. The problem starts on wet roots, in mud or on a rocky descent. We explain how trail shoes differ from road shoes and how to choose a model for the terrain you run on.
Four differences between a trail shoe and a road shoe
- Outsole. Trail shoes have pronounced lugs that bite into soil, mud and snow. The rubber is usually grippier on wet rocks, for example Vibram Megagrip or Michelin rubber.
- Protection. A reinforced toe cap protects your toes from rocks and roots, and a tougher upper stands up better to undergrowth and scuffs.
- Stability. The sole is often lower and wider, and the drop smaller, so that the foot stands more securely on uneven ground.
- Upper. It holds the foot more firmly, so that it does not slide around in the shoe on descents and traverses.
Terrain decides the shoe
Forest paths and gravel
If you run mainly in parks, on packed paths and gravel, you do not need an aggressive outsole. A shoe that behaves like a trainer on tarmac and gives you more secure grip in the forest is enough.
- Brooks Ghost Trail: the well-known Ghost with DNA LOFT v3 foam and a TrailTack Green outsole.
- Brooks Divide 3: for people who are just starting to run off-road and want a shoe similar to a road shoe.
Mud and soft ground
Here what counts is deep, widely spaced lugs that do not clog with mud.
- Saucony Peregrine 13: a trail classic with a low drop and a strong outsole, also in a women's version.
- Mizuno Wave Daichi 6: very durable Michelin rubber and a stable Wave construction.
Rocks, roots and tough trails
On technical terrain, protection and stability come in handy.
- Brooks Cascadia 20: a Vibram Megagrip outsole, the TrailAdapt stability system and extra cushioning, for long, rocky trails.
Long distances and ultras
After a few hours on the trail, your legs will appreciate more foam underfoot.
- Saucony Xodus Ultra: high cushioning for long trail routes.
- Brooks Caldera 6: light, with a low drop and a fairly wide last.
- Raidlight Ultra 3.0: a light and comfortable model from the French brand, designed with ultra runners in mind.
Short and fast
- Raidlight XP 2.0: a lively shoe for shorter trail runs.
- Topo Athletic MTN Racer: with a wide toe box and ZipFoam, for faster running in the mountains and forest.
Can you run on tarmac in trail shoes?
A short stretch on the pavement to get to the forest will do no harm. Longer sections of tarmac quickly wear down the lugs, and the stiffer construction of a trail shoe is simply less comfortable on an even surface. If your route is half tarmac and half forest, choose a model with a gentler outsole, such as the Ghost Trail.
Your first runs off-road
- Look two or three metres ahead, not right under your feet. That way you will see a root or a rock sooner.
- Shorten your stride on climbs, and if it gets very steep, switch to a brisk walk. It is nothing to be ashamed of; elite runners do it too.
- On descents, keep your arms loose and place your feet with short steps, underneath you.
- Count time, not pace. On the trail every kilometre takes longer, and that is normal.
Pair your trail shoes with durable socks, for example Bridgedale Trail Run or Compressport Ultra Trail Socks. If you also run off-road in winter, take a look at our guide to shoes for snow and ice.
We have trail shoes from several brands, from gentle models for forest paths to shoes for mountain ultras. Drop in to the store in Poznań and tell us where you run, and we will match the outsole and cushioning to your route.