Every trail runner should be using trail running shoes. From injury prevention to better grip and an overall enhanced running experience, there are many benefits. Here we unpack everything you need to know.
At Run the Wild, we often get asked about the necessity of trail shoes, here’s why road shoes just don’t cut it on the trails and investing in a good pair of trail shoes will significantly improve your fun on the trails.
Common misconceptions
Many runners, especially those new to trails, often hesitate to buy trail shoes due to various misconceptions:
Cost: “I already have road running trainers; I can’t afford another pair.”
Comfort: “My road shoes are soft and comfortable.”
Weight: “Trail shoes seem heavy compared to my lightweight road shoes.”
Confusion: “There’s too much jargon: drop, lug height, cushioned vs. minimal, rock plates, waterproofing, etc.”
Availability: “The brand I like doesn’t make trail shoes.”
Versatility: “Can one trail shoe handle all types of terrain?”
Road Sections: “I often encounter roads while getting to trails.”
Let’s unpick these reasons and show you why trail shoes are a good investment.
Why trail shoes are essential
First up, trail shoes are not just road trainers with bigger lugs! They are designed to be more robust to handle the impact of uneven and varied terrain. While both road and trail shoes focus on stability, foot impact and enhancing speed, trail shoes’ must do this in a much more challenging environment.
Impact and instability come from all angles and types of terrain, from mud to gravel and super steep technical descents. In addition, the trend for road shoes is all about speed, leading to the development of super light, soft, smooth soles which are highly unstable unless running in a straight line. That is not an option for trail shoes.
To provide all round foot protection including your toes against rocks and roots and increase stability on their intended terrain, trail shoes have to be robust, and in many ways despite the common goal, the opposite in terms of road shoe design features.
The outcome: trail shoes ensure a safer and more enjoyable running experience on trails.
The features of trail shoes: a closer look
This is where road and trail shoes diverge in design and it’s important to note that trail shoes are designed differently depending on their purpose, based on terrain and the season. Here we unpack the features to look out for, and explain what they do.
Lugs
Trail shoes have varying lug depending on terrain and season. Deep lugs with wide spacing and a soft sole compound are ideal for deep mud, providing grip and mud shedding. On hard terrain, shallower lugs, in a more dense pattern as well durable but grippy rubber soles work best and these will also grip road sections and mixed terrain, while medium lugs suffice for sand.
Rock Plates
These are embedded between the outsole and midsole to protect against sharp stones and rocks. Made from materials like carbon or plastic, rock plates are essential for rocky trails and long distances.
Uppers
Trail shoes also feature robust uppers and a toe rand (toe box), contributing to a slightly heavier shoe. The tongue is often stitched to reduce debris entry, and some designs even include a gaiter.
Waterproofing
Waterproofing in trail shoes serves to keep feet warm and dry. While useful for shallow snow or dew-covered grass, they become less effective in deeper water. For such conditions, choose shoes that drain well or with a high gaiter, or opt for dry socks.
Cushioning
The recent trend has shifted towards more cushioning and higher stacks (the sole depth of the shoe). Minimal cushioning is suitable for soft terrain like mud or sand, and technical trails, offering better trail feel, while more cushioning benefits harder trails and longer runs. Just bear in mind foot swelling during long runs may necessitate a half to one size larger in shoe choice. A pair of good trail socks will reduce rubbing and improve cushioning and support, like those offered by Bridgedale.
Weight
Shoe weight matters more in racing or when adding accessories like micro spikes. It’s true road shoes are much lighter than trail shoes, but for all those reasons discussed above, and do remember with lightness comes less robustness. Key things are, do they make you feel more confident, and do they feel comfortable?
Support and Tensile Strength
The shoe cradle refers to how firmly the foot sits within the shoe which is essential to supporting your foot in place on the demanding varied terrains. Just check that a cradle won’t rub your ankle. From the sole to the upper, trail shoes are much more robust, designed to absorb impact from different angles. Test this yourself: twist or fold a road shoe between your hands and then a trail shoe. You’ll find the road shoe is very flexible, whereas the trail shoe resists.
There is however, one less thing to worry about with trail shoes, and that is pronation, since each footfall is different to the next.
Drop
The drop, or height difference between heel and toe, varies in trail shoes from flat to over 10mm. Lower drops are common and are a matter of personal preference. Highly cushioned shoes can also have zero-drop designs.
Trail shoe cost: do you need to spend a lot?
No, you don’t need to spend a fortune! There is a huge range to suit every budget. Plus, your road shoes will get trashed on the trails, so it’s cost effective in the long run.
Since trail shoes really come into their own in the mud, on technical ground and over long distances, I’d recommend getting a pair of cheaper trail shoes for wet and wintry conditions and another for summer. My winter shoes take a hammering, mainly in the uppers, but the soles remain intact, the opposite being true for summer conditions. Grit and water reduce the lifespan of any shoe and so having one for both seasons means you will get more wear out of both.
As mentioned before, it’s also important they are comfortable! Visit a shop like Runners Need and try on a few pairs to find the best fit. Don’t worry too much about the colour they’ll all turn brown with mud soon enough!
We hope we have convinced you that trail shoes are essential! Avoid trashing your road shoes and take to the trails with shoes that give you confidence, so you can corner in the mud and not slip, dance down steep rocky ground without sliding, and take your trail running fun to the next level!
Happy trails, everyone!
Written by Karin Voller, Running Guide and Coach
