What Trail Running Shoes?
Trail running shoes like nutrition is such a personal choice. Whilst there are plenty of options out there to suit various types of trails, it can be a little overwhelming if you're starting your shoe rotation from scratch.
Here are a few things to might want to consider before you buy and some of the frequently asked questions I hear from trail and ultrarunners alike.
Cushioning — a more responsive shoe with less cushioning will be better for faster efforts on the trail.
Width — most brands will offer their core trail shoes(s) in both a regular and wide fitting. Perfect for longer distances and hotter climates or if your feet have gotten wider after having children.
Outsole — more aggressive lugs will give you better traction across more technical trails or be better suited for specific types of terrain.
Are trail running shoes good for hiking?
Trail running shoes are a great alternative to traditional hiking boots as they give you more freedom to move on the trails. Most hiking boots are usually waterproof which means if you’re hiking in warmer conditions, your feet are likely to overheat and sweat. Since most trail running shoes are not waterproof they make for a perfect switch.
Non-waterproof trail running shoes are generally not a good idea if you’re hiking in cold and damp conditions, in the snow or know you need additional support around the ankle when you’re navigating more challenging terrain.
Are trail running shoes waterproof?
Most brands will offer their more popular trail running shoe(s) in a waterproof version. In most cases, you can get away with not wearing a waterproof trail running shoe, even if you are running on wet and muddy trails.
Waterproof trail running shoes are just as good at keeping water out as they are in. This can cause your feet to overheat and sweat in warmer conditions. This is why many trail runners choose very breathable, non-waterproof shoes instead.
Can trail running shoes be used for road running?
Almost all brands will have one shoe in their rotation that transitions easily from roads to trails, and back again. Sometimes call this their light trail running shoe.
It is worth considering in a typical week what percentage of your running is on the trails versus the roads. And when you’re on the trails, is it local park trails or something more technical? Usually, a light trail shoe is a good allrounder but doesn’t perform well over more technical trails.
Examples of light trail shoes: HOKA Challenger 7 and Brooks Divide 4
How should trail running shoes fit?
Trail running shoes should fit no different than road running shoes. The only exception is if you’re covering longer ultramarathon distances in warmer conditions. Here you are on your feet for longer periods and your feet are more likely to swell.
Many trail running brands offer their more popular shoes in both a regular and wide fit. You may find that you need to switch from a regular to a wide-fitting trail shoe and/or go up from your usual size.
How are trail running shoes different?
Unlike road running shoes, almost all trail running shoes only come in a neutral level of support but you can opt for different types of outsoles with varying levels of traction depending on what type of terrain you are covering.
Trail running shoes are usually made with more durable materials on the upper and the toe cap for added support and protection when you’re covering gnarly ground. Some also take it one step further with a rock plate to enhance underfoot protection, instilling confidence and stability.
When to replace trail running shoes?
There is no hard and fast rule for replacing trail running shoes. For the shoes you already own, regularly cleaning them when they’re muddy can help make them last a little longer.
The biggest indication of when to replace them is usually the tread wearing down on the outsole. For any upper wear and tear, you can extend the life by using a repair kit from Pair Up.
Was that helpful? I’d love to hear what your go-to trail running shoe is right now. Leave me a comment below.
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