Choosing the right pair of trail running shoes is crucial for any runner wanting to take to the trails. Whether you're traversing steep mountain paths, dense forests or arid deserts, the right shoes can make all the difference in terms of performance, comfort and safety. This article will guide you through the essential criteria you need to consider to find the shoes that match your running style, the type of terrain you'll be tackling and your specific needs. From sole type and cushioning to protection and drop, every aspect of your trail shoe will have a significant impact on your running experience.
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The differences between a trail shoe and a road shoe
Road running shoes are lightweight with smooth soles for efficient running on asphalt, while trail shoes have studs for grip on rough terrain and reinforcements for extra protection. Road shoes have soft cushioning to absorb the shock of hard surfaces, while trail shoes are firmer and more stable for varied terrain. Finally, road shoes are flexible and designed for speed, while trail shoes are stiffer and slightly heavier for greater durability. So the choice depends on the terrain and the protection required.
Generally speaking, trail shoes should provide trail runners with good stability and excellent traction on climbs, as well as a sole designed for use on uneven terrain.
Discover our comparison of the best trail shoes
Components to consider when choosing a trail shoe
The main element, the outsole and the crampons
The outsole of a trail running shoe plays a vital role in the runner's performance and safety on the trails. It is specifically designed to offer grip, stability and protection in varied and often unpredictable outdoor environments. The most critical aspect of the outsole is its ability to provide reliable traction on wet, muddy, rocky or uneven surfaces, which is essential to prevent slips and falls.
Cleats, or the ridges on the sole, are particularly important because they bite into the ground to provide better grip. Their size, shape and layout can vary considerably depending on the type of terrain the boot is designed for. For example, deep, spaced crampons are generally better for mud and loose ground, as they allow you to cross the surface without accumulating material and losing traction. Conversely, on smooth rocks or hard surfaces, crampons that are smaller and closer together can offer a better contact surface and therefore more stability.
In addition, the rubber composition of the outsole can vary to balance durability and flexibility, with some materials favouring a better grip in wet or cold conditions. In summary, a well-designed outsole and the right lugs are essential for navigating trail trails safely and efficiently, making every stride safer and more confident whatever the conditions.
| Type of land | Type of studs | Features |
|---|---|---|
| Trails | Low and close | Support fast running with sufficient grip without compromising speed. |
| Rocky, technical | Short and multidirectional | Provides grip on hard and uneven surfaces. |
| Muddy | Deep and spaced out | Get through mud without build-up and offer better traction. |
As a general rule, if you want to use your boots on all surfaces (and only have one), choose boots with fairly wide studs 4 to 5 mm deep.
The drop of a trail shoe
The drop of a running shoe, i.e. the difference in height between the heel and the forefoot, is a crucial element to consider in running, particularly trail running. It has a direct influence on posture, impact on the joints and the runner's stride style. In trail running, where the terrain is varied and often demanding, choosing the right drop can not only improve performance and comfort, but also prevent injury. Whether you're a heel, midfoot or forefoot runner, understanding and choosing the right drop for your style and needs is fundamental to optimising your running experience and safety on the trails.
| Drop | Measure | Benefits | Recommended use |
|---|---|---|---|
| High | 8-12 mm | More cushioning in the heel, reducing pressure on the Achilles tendon. | Runners on their heels, beginners, very uneven terrain. |
| Medium | 4-8 mm | A good compromise between cushioning and a natural foot position. | Runners with a neutral or mixed stride, variety of terrains. |
| Low | 0-4 mm | Promotes a more natural, forefoot stride, improved responsiveness and agility. | Experienced runners, forefoot running technique, technical terrain. |
| Zero drop | 0 mm | Simulates barefoot running with protection, encouraging a forefoot or midfoot stride. | Experienced runners looking for a natural running experience, gradual transition recommended. |
When you change the drop in your trail running shoes, it's crucial to adopt a gradual approach to allow your body to adapt. A sudden change can disrupt your running mechanics and increase the risk of injury, particularly to the feet, ankles, legs and even hips.
Cushioning, a key element
Minimalist design
In trail running, shoe cushioning is a key factor influencing runners' comfort and protection on varied terrain. Shoes with a minimalist design aim to provide a more 'natural' running sensation, with less material between the foot and the ground. They generally offer less cushioning to promote a better feel for the terrain and encourage a more dynamic stride. This can be advantageous for experienced runners or those looking to improve their running technique, but requires gradual adaptation to avoid impact injuries.
Maximumist design
In contrast, shoes with a maximalist design are fitted with a thick, cushioned midsole, offering high levels of cushioning and superior shock absorption. These shoes are often chosen for long distances or particularly rugged terrain, where comfort and fatigue reduction are crucial. Although they can be heavier, maximalist shoes offer increased protection and a smoother running experience, which can reduce the risk of pain and injury on difficult terrain.
In short, the choice between minimalist and maximalist depends on the runner's personal preferences, experience and the type of terrain on which they most often run.
| Type of cushioning | Description | Benefits | Recommended use |
|---|---|---|---|
| Minimalist | Reduced cushioning for a close-to-the-ground running feel. Characterised by fairly thin, flat-looking shoes. | Natural, dynamic running sensation. Better perception of the terrain. Encourages a more dynamic stride. | Improving running technique. Less rugged terrain. |
| Maximumist | Thick, cushioned midsole for high cushioning and superior shock absorption. | Greater comfort, especially over long distances. Reduces fatigue and protects against uneven terrain. Superior shock absorption. | Long distances Rough or very uneven terrain. Runners who prefer comfort and protection |
Foot protection
Trail running shoes come with a range of protective features designed to keep runners' feet safe in harsh outdoor environments. A key piece of protection is the rock plate, often integrated into the midsole, which protects against sharp stones and uneven terrain. The outsole itself is usually made from thick, tough rubber to provide a barrier against sharp elements. The toe of the shoe is often reinforced with robust materials to minimise direct impact with rocks or roots. In addition, many trail shoes have a stone guard or shell around the toes for extra protection.
In the upper, tough but breathable materials are used to provide resistance to abrasion from branches, mud or other natural elements, while allowing adequate ventilation. Some footwear also incorporates waterproof or water-repellent elements to protect against moisture without compromising breathability. These protective features, combined with robust construction, ensure that feet remain safe, comfortable and well supported, even in the most demanding trail conditions.
