“
Despite looking similar, trail and road running are two completely different sports
Trail running is quickly becoming one of the most popular sports as runners look to add variety to their training, take on new challenges, and get a good dose of nature into their routines.
Keen to hit the trails but daunted by the endless options of trail running shoes available?
To help navigate your search for the right trail runners let's start with the 'why' and then get into some details about the different trail types, features to look for in a trail shoe and some tips to take the stress out of your search.
Why wear trail running shoes?
Despite looking similar, trail and road running are two completely different sports. Road running is that familiar feel of the streets, sports fields, and other artificial surfaces that allow for consistent training. Whereas trail running takes you off the beaten track and into nature. Pace goals are tossed aside, you settle in with the aim of a distance or time instead; be prepared for anything (weather, wildlife or terrain surprises).
For your first trail run you can use your road runners but once you commit to regular training it's time to get shoes specifically designed for trail running. Built for the roads, regular running shoes are light, flexible and designed to absorb the impact of flat surfaces. Trail runners on the other hand have different features including the ability to flex around uneven surfaces, reinforced materials to protect your feet and better sole grip to name a few. Let's start by considering the terrain you will be running on and key features you will need to factor into your choice of trail running shoe.
What trails will you be running?
- Unstable or muddy terrain: You'll be looking for a tread with more grip, supported by deep lugs that are spread widely to prevent the mud from getting stuck to the sole. Designed with the mud in mind, the Salomon Speedcross or New Balance Fresh Foam will keep you in control on wet or unstable terrain.
- Rocky or technical terrain: If you're looking to weave your way through rocky terrain, consider a stiffer outsole for more stability when navigating these technical paths. It's also important to find shoes with reinforced uppers that will protect your feet from rocks such as the Salomon Ultra Glide or Asics Trabuco Max.
- Mixed terrain: Trail running shoes designed for mixed terrain tend to be lightweight, flexible and have shorter lugs that are more closely spaced (under 4mm). Transition seamlessly from road to trail in the Nike React Pegasus with the added grip and support for off-road running.
- Snow: Your shoe tread is essential; consider deep lugs and metal studs on the soles if the trails are icy. Waterproof shoes are essential to protect your feet from extreme temperatures (no one wants frostbite). Check out shoes that use GORE-TEX technology, such as the Adidas Terrex Soulstride or Nike Pegasus Trail to keep your feet nice and toasty.
What features should I consider in a trail running shoe?
Breaking it down further, let's look at the key features of trail running shoes to help make choosing your shoe a little easier.
- The right fit: When choosing a trail shoe, you need to consider your foot length, width (wide or narrow) and how you walk (overpronator, flat-footed, neutral or high arch). All of these are deciding factors in determining the perfect fit as no two feet are alike.
- Check the stack height & heel drop: The stack height refers to the material under your feet. Depending on your preference, some people like less material so they can feel the ground, whilst others want more protection to prevent injuries that a thicker stack height can provide. The drop height is the measurement between the heel to toe.
- Outsole & lug length: The material of outsoles comes in a variety of types including stiff, flexible or sticky. The tread (bottom) of trail runners is designed with lugs to give you better grip.
- Foam or rock plate? Embedded in the sole of the shoe, foam or plates are designed to protect your feet from bruising from rocky terrain. Depending on your preferences, foam will absorb more shock whereas rock plates give a more natural feel of the ground without being painful (despite the name).
- Weight matters: The objective is to go light as possible to increase speed.
- Upper & midsole: Unlike road running shoes that have mesh on the upper, trail running shoes need to protect your feet from sticks, rocks and other debris. Consider upper fabric that is durable, drains well and allows your feet to breathe. The body's shock absorbers; the midsole.
Top tips for finding your perfect shoe
- What are your goals? Beginner, Intermediate, or Advanced?
- What trails will you run? Consider the terrain.
- Get your shoes professionally fitted: Have your shoes professionally fitted and try on a few pairs to see what suits your feet best.
- Consider the price: The most expensive shoe does not mean it is the best shoe for you.
If you want to know more about foot gait and foot type, and how to find the perfect fit, take a look at our complete guide: How to choose the right pair of running shoes.
Keen to hit the trails?
Check out our great range of trail running shoes online from the top brands. If you are unsure of your perfect fit or have more questions, head in-store and speak with our friendly staff who will have you out on the trails in no time.