How to Choose Trail Running Shoes
HOW TO PICK AND SIZE TRAIL RUNNING SHOES FOR RUNNERS, HIKERS & BACKPACKERS
March 19th, 2023
The author has tested many pairs of trail running shoes. She has opinions on how to choose the best for your feet and running style.
What makes a good trail running shoe, tips for choosing your first pair, and buying advice to find the right shoe for your running style, trail type, and technical terrain.
The right trail running shoes for you depend on your body and needs, so we outline questions to ask yourself to point you in the right direction. Once you have an idea of what you're looking for check out our testing notes from 2,000 miles of runs in our Best Women’s Trail Running Shoes and Best Men’s Trail Running Shoes guides.
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Interested in running? Check out the Running Gear section:
The author running in her home mountains of Utah.
WHAT TO LOOK FOR IN A GOOD TRAIL RUNNING SHOE?
There are literally hundreds of trail running shoe models. Our buying advice explains the features that make a good trail running shoe and why you should care about those features.
Shoes, just like other pieces of gear, are full of different features that set them apart from one another. Combing through trail shoe descriptions can be like learning another language, so here is a breakdown of things you can consider as you decide what shoe works for you:
FIT
Assuming you wear shoes, you may have an idea of the width of your foot-is it wide or narrow? Most shoe reviewers take note of how a shoe fits, so take that into account as you look for a shoe.
A wider toe box may not be the best for you if you have narrow feet, and vice versa. Keep in mind that your friends may rave about a shoe, and you could find that shoe just does not work-especially their feet.
As a general rule of thumb, shoes by La Sportiva like the La Sportiva Bushido or Jackal tend to work well for folks with narrow feet. Shoes by Hoka or Altra tend to work better for folks with wide feet. Altra and Hoka even offers their shoes in wider sizes.
CUSHIONING AND STACK
You’ll find shoes of all levels of cushioning and stack height. The more cushioning in a trail shoe, the less you feel the ground, roots, and rocks beneath you.
Stack height is how much material is between your foot and the ground. Increased cushioning can be extremely comfortable, but keep in mind that it also increases your stack height and puts more space between you and the ground-similar to what a platform shoe does, i.e. beware of the twisted ankle!
HEEL DROP
Most everyday shoes have a heel lift. This means that the heel is on a higher plane than the forefoot (kind of like a less dramatic version of a high heel shoe). Prior to the 1960s, a minimal drop in the heel was the standard. Innovation, the popularity of running, and the call for more heel protection and cushioning led to a higher drop.
After the popularity of Born to Run, which encouraged minimalist, barefoot running, the market has expanded to make room for more diversity in minimal drop shoes. The drop from your heel to toe is usually measured in millimeters. With minimal (0-6mm) drop shoes, your forefoot and your heel are on a similar plane as one another-this encourages the mid- to forefoot to be the first thing to strike the ground. Whereas, a higher drop (more than 10mm) in your heel will encourage a heel strike. You will see trail runners all over the drop-spectrum. If you’re very interested in running in minimalist shoes, see our Best Hiking Sandals guide for some popular sandals that minimalist runners use.
The Saucony Peregrine ISO shown here have an aggressive tread for travel on snow.
TREAD OR LUGS
The bottom of your trail running shoes have a pattern, or tread, made with the lugs. The lugs can be large and few, or small and many. They can be pronounced, minimal, or somewhere right in the middle. The more pronounced tread and lugs are, the more they grip and hold onto the ground beneath you. That’s why you’ll see Hiking Boots with pronounced lugs.
Aggressive tread is most helpful on slippery surfaces, i.e. mud and snow. However, overly aggressive tread can be a hindrance in certain situations like running on flatter trails or over very rocky terrain. Tread and lugs are one of the major differences between trail running shoes and road running shoes. Aggressive lugs may even help in some icy conditions, but we recommend winter traction devices like ice cleats, microspikes, or ice grippers for most winter running. See our How to Run in the Winter for more recommendations.
ROCK PLATE
Rock plates or guards are another tool for protecting your feet from bruising. These plates are typically made from harder materials like plastic or lightweight carbon, and they are usually embedded into the sole of your shoe (although, with some shoes, they are removable). Most often, you will find them in shoes that have less cushioning, and they are great if you are running on rocks, gravel, or otherwise technical terrain. But don't worry-just because there is a protective plate in your shoe doesn't mean that your shoe will feel hard. A rock plate is one of the specialized features in a trail running shoe that you won't find in a regular running shoe.
UPPER
When you look at a trail running shoe from above, you probably notice the upper first. This is simply the fabric or mesh materials that make up the top part of the shoe or the part that is not the sole.
When looking at upper fabric, look for durability, breathability, and drain-ability. After all, running on trails can be a wet business sometimes. Additionally, you're much more likely to run into pointy trail debris on a trail than on a road or track. Your upper will need to hold up to sticks, pine needles, and rocks. Durability isn't as necessary on a road shoe, which is one reason the upper on a road running shoe can be such lightweight mesh.
See our thoughts on waterproof trail running shoes in our guide to Women’s Trail Running Shoes for more information about when running in a Gore-Tex and other waterproof shoe may be appropriate. We generally prefer non-waterproof shoes that drain, but some trail running shoes come with waterproof barriers, too.
It’s worth noting that an upper is one part of a trail running shoe that often differs from a more durable hiking shoe. Uppers on hiking shoes tend to be stiffer and emphasize breathability less.
The Hoka Speedgoat has a thicker midsole that provides shock absorption.
MIDSOLE
The midsole consists of cushioning, stability, and shock-absorbing materials of your shoes, so it’s a pretty important component in trail shoes. This cushioning is what gets packed down the most as you wear a shoe down. A good midsole will help protect your joints from the impact and force running can put on your body.
A lot of midsoles are made of materials like Ethylene-vinyl acetate (EVA), which are softer and provide shock absorption, but usually wear out faster compared to polyurethane (PU)-another midsole material that is firmer, heavier and lasts for a long time. A great visual example is the midsoles on Hoka shoes. All Hoka shoes have a similar look that distinguishes them from a lot of other shoes because their midsoles are thick, offering great shock absorption, cushioning and comfort, and support.
OUTSOLE
The bottom of your shoes and the material they are made varies a lot from shoe to shoe. This material is what provides traction to your shoe. Outsoles come in all types-- stiff, flexible, and sticky soles. Some shoes have harder soles that are made of a material that lasts for hundreds of miles. Other softer rubber soles can wear out after 200 miles, but may have other benefits like having especially sticky traction.
You may pay a premium for name-brand sole material. For example, soles made from Vibram rubber are notably a more durable sole, but can increase the price of a trail shoe up to $15 over a non-name brand sole material. Many trail running shoes will have a similar outsole to what you’d find on a lightweight hiking boot—but without the height. Like a lightweight hiking boot, the outsole on a trail running shoe is designed for durability and traction. However, the outsole should be more flexible and ideally, lighter weight.
TOE CAP
This is usually a reinforced material around the top front part of your shoe around your toe area. It adds protection to your toes from kicking sharp rocks or stubbing a toe on the way down. Because of my stride and footfall, I find this a useful feature. For others, it is not important, and adds extra weight to the shoe.
WEIGHT
Generally, a lightweight shoe will have less protection and cushioning for your foot than heavier-footwear. It’s one of the differences between a trail running shoe and a hiking shoe. Shoes designed for hiking are generally heavier and more durable than road running shoes or trail running shoes designed for shorter races. But lightweight footwear may add to your potential speed as a runner.
People looking for a minimal footwear experience or looking for speed will be more concerned with having a lighter shoe. By minimal footwear experience, we mean the ability to somewhat feel the ground beneath your feet (which some people find to be a plus, while there are others that find it painful or weird-feeling). In contrast, a heavier shoe might be a better choice if you want a more rugged or durable mountain shoe that will protect your feet from bruising and toe-stubbing.
As you run, you will become familiar with the features that your feet value the most. At first, it may be the price that dictates your decision. Then, you might realize you need to pay attention to traction and tread. At a minimum, you want a pair of trail runners that fit well and are supportive and protective. While price is important, if you end up with shoes that get you injured or don’t feel comfortable, you will actually spend more money, in the long run, buying two pairs of shoes.
Your first pair of running shoes should be comfortable and moderately technical. As you run more, you’ll become more familiar with what you want in a running shoe, especially as seasons change and you trail run in new locations.
tips for buying your first pair of trail running shoes
It can be overwhelming to find a trail shoe that is right for you, but we’re here to guide you through the process. Don’t be surprised if you have to try a couple of different pairs of shoes before you find what works for you. You may even find two or three pairs with different features are best for the variety of uneven terrain on which you run.
How many pairs of trail running shoes do I need?
I remember walking into a runner friend’s shoe closet and being quite amazed by his shoe repertoire. Years later, and as someone who embarrassingly owns 13 pairs of ACTIVE trail running shoes (i.e. not-retired-from-use), I now understand.
There is a shoe for everything! I’ve got shoes for the snow, the mud, for scrambling, for short and fast distances, and for long and slower distances.
THIS IS NOT TO SAY YOU NEED THIS MANY PAIRS OF SHOES, but this is to illustrate that the more you get into running, the better it is to match your shoes with the typical type of running you plan on doing.
““Please don’t let shoes be the thing that keeps you from trying your hand at trail running.””
I would recommend starting off with a good, comfortable pair of trail runners that work for most of the uneven surface you’ll be running over.
Once you've established a consistent running habit, you'll notice terrain that is muddier or rockier where you may want a different trail running shoe for those conditions.
Start with a single pair of trail running shoes to be "all around performers." After 2,000 miles of testing for the Best Women’s Trail Running Shoes guide, we think that the Salomon Sense Ride is a great option for day-to-day trail runs, hitting that nice balance of price, technicality, and comfort on many shapes of feet.
Once you get some more miles under your feet, you'll have a good idea of what you want and need in a trail shoe. From there, you can choose more specialized shoes for changing conditions.
To find the best running shoe for you, consider the terrain where you will be running, the size and shape of your feet, and whether you want features like a zero-drop (shown here in the Altra Lone Peaks).
HOW TO FIND THE RIGHT SHOE FOR YOU
Now that you understand why there are so many different types of trail running shoes and how best to start building up your trail shoe collection, here's how to decide which models may be the best running shoe for you.
As you are deciding which shoe will work best for you, ask yourself these questions:
WHAT SIZE DO YOU WEAR?
The first question you need to ask yourself is what size do you wear.
The best advice: SIZE UP! When you trail run, your feet expand and swell and need space and room to move around. I recommend moving a half-size to a full-size up, depending on the shoe. Too much room and you’ll slide too much in your shoe and get blisters; too little room in your shoe will also cause blisters, so it’s a careful balance!
Not all trail running shoes are offered in the full range of sizes so figure out your size, size up, and then see what models are available.
For more on sizing, see our section below on How to Size a Trail Running Shoe.
ARE YOU RUNNING, HIKING, OR SCRAMBLING?
Lots of adventurers use trail running shoes, even if they aren't running. For example, many long distance hikers love the Altra Lone Peak or the Brooks Cascadia trail running shoes as an alternative to hiking shoes or a hiking boot.
If you're scrambling, you may want to consider a shoe with stickier rubber outsoles.
WHAT KIND OF TRAILS WILL YOU BE RUNNING ON?
Rocky and technical? Muddy? Or is your trail smooth, mostly double-track or gravel roads?
For running shoes for rocky or technical trail, look for something with lugs and good traction. For example, the Salomon Speedcross is great for off trail, muddy trail, and snow and ice traction. The La Sportiva Jackals are excellent for rocky scrambles.
For smooth trail, you can often find quality shoes that weigh less and are more affordable. Opting for a light weight shoe means you can go faster and run farther. There's no need to pay more for a heavier shoe if the trails you run won't require the extra protection or traction.
WILL YOU BE DOING ANY ROAD RUNNING?
If you're running a few miles on road to get to your trailhead, the best shoe for you will be one that can handle some road running in addition to trail. Unsurprisingly, the brand most associated with road running shoes, Nike, excels at this niche. The Nike Pegasus Trail was designed as a road-to-trail shoe. We also like its more technical sibling, the Nike Air Zoom Terra Kiger, which can handle more technical trail.
If you're mostly doing road running, you may find a dedicated road running shoe is the better option. The reason is because some trail running shoes have deep lugs that make it uncomfortable to run on even surfaces like roads.
David Mitchell runs smooth double track in the Scarpa Spin trail runners.
WHAT KIND OF DISTANCE WILL YOU BE PUTTING ON YOUR SHOES?
Are you a trail runner who puts less than 15 miles a week on your shoes? Or are you preparing to put your feet through an ultramarathon? Do you prefer long distance running or will be putting in some high weekly training miles?
If you're running less than 15 miles per week, you can opt for a lighter weight (and often, more affordable) trail running shoe. If you're running longer distances, look for a shoe that can handle that kind of impact.
WHAT KIND OF SHOES DO YOU WEAR NOW?
A higher heel drop with lots of cushioning? Or maybe you like the more minimal/zero-drop shoes?
It's ok to change styles, but be sure to do it gradually so your legs and feet have time to adjust.
DO YOU WANT TO TRY MINIMAL-DROP TRAIL SHOES?
A short note on minimal-drop shoes! Lower to zero heel drop shoes are becoming very popular these days, but they are not for everyone. They encourage a natural midfoot stride. If you plan on transitioning your feet from a higher drop (which encourages a heel strike) to a lower one, make sure you give yourself ample time to adapt. For some, it can take 4-6 weeks to completely transition to build the strength in your muscles of your feet and calves. Transitioning too quickly can lead to strained muscles and injury. Here’s more information on minimal-drop shoes and how to transition. Here’s more information on minimal-drop shoes and how to transition.
How to Size a Trail Running Shoe
A trail running shoe that fits should be comfortable while not feeling sloppy or loose in the heel or mid-foot. A perfect trail runner fits across your foot—from width and length to the arch height and shape and your overall foot volume.
How to Measure Your SHOE SIZE
Measure your feet before purchasing any trail shoe.
Just because you know your street shoe size doesn’t mean it will be the same in a trail running shoe.
To measure your shoe size, stand on a big sheet of paper and use a marker to trace the outline of your foot.
REI keeps a chart of lengths and widths for men’s and women’s trail running shoes. Compare your foot tracing outline measurements with that chart for each model or each brand of shoe you’re considering. Each brand does their measurements differently. Sizing may even differ across the same brand from model-to-model.
Keep in mind that some brands, like Salomon, offer trail running shoes in wide sizes. Depending on the width of your foot, that may be a better option.
How to Pick the Right Size
After measuring your foot, we recommend reading customer reviews of how each model tends to fit. Zappos, for example, keeps a database for each model on whether customers thought a particular trail running shoe runs big, small, or true to size. For example, in their listing of the Salomon Speedcross, it is listed as fitting true to size.
How running shoes should fit
A running shoe should fit comfortably, but you shouldn’t feel like you are slipping around inside. Just because you want a technical running shoe doesn’t mean you need a tight ballet slipper. Look for a snug fit without too much pressure in the heel and midfoot. The toe area should feel uncramped.
Leave Room for the Toes
When you’re running downhill, your foot may slip forward. Keep plenty of room in the toe box. Remember to also account for foot swelling that can happen on bigger runs or hotter days.
Leave Room for the Insoles
If you want to use specialized insoles with your trail running shoes, keep in mind that most insoles take up extra volume. Read more about the pros and cons of insoles here.
Get professionally fit
The best way to find the right size of shoes is to get professionally fit. A professional fitter can also work with your unique foot’s shape, arches, and bunions to make running more comfortable.
SOURCES
Here are resources to get into trail running or improve your trail running experience.
How to Choose Trail Running Shoes
Making the Transition to Trail Running
The author Katie Brown. The author has run over 15 ultramarathon and endurance races since getting into trail running in 2016. Photo by Craig Lloyd.
WHY YOU SHOULD TRUST US
Jill of all Trails: Master of Some, or HEY, I LIKE TO RUN! Between walking (long trails, including the Appalachian Trail and Continental Divide Trail) and running (ultramarathons), I’ve got about 12,000 miles under my soles, and it turns out, I have opinions about shoes.
Hi! My name is Katie, and I like to run far.
Want proof? Here’s my Instagram!
In college, I ran a marathon and several half-marathons –all on the road; the idea of trail running, long-distance running, or ultra-running, seemed too hard and out of reach for me. After completing my first long trail in 2015 (a three-year section hike of the Appalachian Trail), I took a stab at it. I ran my first trail half-marathon, and I was right! It was hard, but I also found an enjoyment that was similar to the feeling I had walking long trails.
After completing a Mexica-to-Canada thru-hike of the Continental Divide Trail in 2016, I decided to sign up for my first ultra-distance race: the Antelope Island Fall Classic 50k. I knew as I ran that race that I was hooked.
Since that race in 2016, I have run over 13 ultra-marathons and endurance races, including two 100-mile finishes: the Bighorn 100 and the Bear 100.
My proudest trail running achievements are taking 3rd in the 2018 Tushar Mountains 100k (a race often described as being harder than most 100-mile races), and 1st in the Running Up For Air 24-hour Grandeur Peak Challenge (runners see how many times they can summit in 24 hours, held in snowy February, to raise awareness and money for healthy air advocacy in Salt Lake City, UT). Although racing is fun, my biggest joys are long days in the mountains with friends.
You can read all of my Treeline Review guides on my author page.
