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Trail Running Shoes

If the Shoe Fits: A Buyers' Guide to Trail Running Shoes

 

Choosing the right trail running shoes, or trail runners, is critical for a positive running experience. Trail runners are about function, not fashion. So, before you punch in your credit card number on your favorite outdoor retailer’s website, or randomly choose a shoe off the wall at your local sporting goods store, consider the features of the various trail running shoes on the market, as well as the unique nature and biomechanics of your feet.

Contents

 

Know Your Feet

Like feet, trail runners come in all shapes, sizes, and stability levels.

First, take a look at your feet. Are they wide or narrow? Are your arches high or flat? (See foot types below.) Do you run or walk on the outsides or insides of your feet? There is a continuum of running shoes, from the neutral cushioning category, to the moderate stability category, to the high stability category.


Trail runners come in a variety of shapes, sizes, and stability levels.

Stability, aka arch support, is the amount of rigidity in a shoe and is one of the most important considerations in selecting a running shoe. Knee pain, shin splints, and plantar fasciitis oftentimes signal a need for more stability. Conversely, shoes with too much stability can force a runner to the outsides of their feet, causing ankle pain.

If you have a running store nearby, a knowledgeable staff member will be able to examine your feet and watch you walk and run. By checking your gait, it becomes apparent whether you over-pronate, supinate/under-pronate, or neither, thus directing you to a shoe with the proper amount of stability.

Over-pronation means rolling your foot inward while walking or running. It occurs when the heel strikes first and then rolls overly inwards to toe-off. This can create torque on the lower leg with each foot strike. Some slight pronation is normal.

In general, the flatter the foot, the more likely a person is to over-pronate. Flat feet are more flexible, thus requiring a shoe that can control that inwards motion of the foot. Added stability in a shoe helps to support the arch and guide the foot in a straightforward motion. If the over-pronation is minimal, a “moderate stability” shoe will suffice. For more severe over-pronation, look for a “high stability” shoe.

Supination, or under-pronation, means rolling your foot and ankle outward while walking and running. It is characteristic of feet with high arches. This type of foot has a more defined structure, causing the runner to walk on the outsides of his or her feet. Since this is the most rigid part of the foot, this type of runner needs a shoe that is more flexible. These shoes are referred to as “neutral” or “cushioning” shoes. By nature, trail running shoes tend to be stiffer because they need to protect the feet on more challenging terrain. Folks that supinate simply will want to look for a more flexible trail running shoe.


Try the wet foot test to find your foot type.

If you don’t have a local expert to diagnose your gait and foot type, try the wet foot test. Get the bottoms of your feet wet and step on a piece of newspaper or paper towel. Compare your wet footprints to the foot types in the chart below. This will help you determine whether you have a high, low, or neutral arch. A flat foot will leave a complete print of the foot, while a high-arched foot will only imprint the forefoot, the heel, and perhaps a bit of the outside edge.

Also, take a look at the wear patterns on the soles of an old pair of running or walking shoes. If you tend to wear down the inner edges of the bottom of the shoe, you likely over-pronate. If you grind down the outside edges, you supinate. Wear in the middle indicates a neutral arch.

 

Know the Terrain

Next, consider the type of trails and terrain you’ll be tackling.

Kathy Hobbs, executive director of the American Trail Running Association and manager of the Teva U.S. Mountain Running Team, suggests that you “consider the terrain that you will be running and go to a specialty shoe retailer and get their advice on what shoe meets your needs.” You should also consider any injuries past or present when selecting a shoe.

While some runners may get away with using their regular jogging skins from running the roads, you are best off getting a pair of trail-running specific shoes. “Road shoes are meant for a foot strike that is relatively the same over time and distance,” says Hobbs. “Trail shoes are for the uneven, unpredictable, changeable nature of the terrain.”

The various types and models of trail running shoes can seem daunting. Hobbs lists the following shoe features as the most important when considering your needs:

Keep an eye out for shoes with a gusseted tongue and wrap-around lacing, both make for a snugger fit, keeping out trail debris. Match your shoe’s features to the terrain you expect to encounter regularly and your needs.

 

Know if the Shoe Fits

Now you’ll need to try shoes on. If you are new to trail running, be prepared for trail runners to feel a bit foreign, even if you are accustomed to road running shoes. Trail runners have a lower profile, giving you the sense that you are closer to the ground and better able to feel the earth beneath your feet. Being aware of the ruts and roots on the trail will help you respond appropriately. Trail runners also have wider bases and more aggressive treads.

Hobbs says “consider fit and feel when testing a shoe and if it feels good, provides appropriate support, and good grip.” If the shoe fits, it will feel snug and boot-like in the back, anchoring your heel in, and more like a sandal up front, allowing your toes to wiggle around.

Be sure you have 1/4 to 1/2 inch at the toe end of the shoe to allow for some swelling room. The longer the run, the more your feet will swell. Hobbs emphasizes the importance of sizing, saying that you will “typically need a half size bigger than your street shoes to make sure your toes don’t smash up to the toe box.” It’s the best way to avoid those nasty black and blue toenails.

In the end, you want to pick a trail runner that feels natural on your feet. You shouldn’t be excessively aware of the shoe. If you are, it may not be right for you.

Once you hit the trails you’ll be glad you chose a shoe that fits properly and has all the features necessary for your trail running adventures. A new pair of kicks can make all the difference in creating a successful and fun trail running experience.

The Best Trail Running Shoes

The best trail running shoes, reviewed and curated by the Trailspace community. The latest review was added on February 9, 2024. Stores' prices and availability are updated daily.

user rating: 5 of 5 (2)
Altra Superior 4.0
$88
user rating: 4.5 of 5 (18)
Vibram FiveFingers KSO Barefoot / Minimal Shoe / Trail Shoe / Trail Running Shoe / Water Shoe
$85 - $100
user rating: 4.5 of 5 (1)
La Sportiva Bushido II
$9 - $155
user rating: 4.5 of 5 (11)
Salomon XA Pro 3D
$36 - $139
user rating: 4.5 of 5 (19)
Brooks Cascadia
$80
user rating: 4 of 5 (8)
La Sportiva Wildcat
$44 - $145
user rating: 5 of 5 (1)
Altra Lone Peak 6
$90 - $99
user rating: 4 of 5 (1)
Inov-8 Roclite G 345 GTX Hiking Boot / Trail Running Shoe
$68 - $98
user rating: 4.5 of 5 (1)
Hoka Challenger ATR 5
$130
user rating: 4.5 of 5 (1)
La Sportiva Wildcat 3.0
$135
user rating: 4.5 of 5 (1)
La Sportiva Karacal
$31 - $155
user rating: 3 of 5 (3)
La Sportiva Mutant
$85 - $165
user rating: 4 of 5 (1)
La Sportiva Jackal
$85 - $154
user rating: 4 of 5 (1)
Inov-8 Parkclaw 275 GTX
$120
user rating: 3.5 of 5 (1)
Inov-8 Terraultra G 260
$120
user rating: 3 of 5 (1)
Altra Timp 2
$112
user rating: 2 of 5 (1)
Saucony Peregrine 12
$78 - $110
user rating: 2 of 5 (1)
Salomon Sense Ride 4
$84
user rating: 5 of 5 (7)
Vibram FiveFingers KSO Trek Barefoot / Minimal Shoe / Trail Shoe / Trail Running Shoe
$125 MSRP
user rating: 5 of 5 (6)
Inov-8 X-Talon 212
user rating: 4.5 of 5 (1)
Scarpa Spark GTX
user rating: 5 of 5 (2)
The North Face Ultra 109 GTX
user rating: 5 of 5 (2)
Inov-8 Trailroc 245
user rating: 4.5 of 5 (5)
Vibram FiveFingers TrekSport Barefoot / Minimal Shoe / Trail Shoe / Trail Running Shoe
user rating: 5 of 5 (3)
Salomon Sense Mantra
user rating: 4.5 of 5 (4)
The North Face Ultra 105 GTX XCR
$110 MSRP
user rating: 5 of 5 (1)
Asics Gel-Arctic 4 GTX
user rating: 5 of 5 (4)
Inov-8 Flyroc 310
user rating: 5 of 5 (2)
Inov-8 Roclite 295
user rating: 5 of 5 (4)
Salomon XR Mission
user rating: 4.5 of 5 (3)
Saucony ProGrid Outlaw
$110 MSRP
user rating: 5 of 5 (1)
VJ Falcon
user rating: 5 of 5 (1)
Inov-8 X-Talon 190
user rating: 4 of 5 (6)
Merrell Barefoot Trail Glove Barefoot / Minimal Shoe / Trail Running Shoe
$110 MSRP
user rating: 5 of 5 (1)
Asics Gel-Trabuco 11 Trail
user rating: 5 of 5 (1)
Topo Athletic Hydroventure 2
user rating: 4 of 5 (4)
Brooks PureGrit
$100 MSRP
user rating: 5 of 5 (1)
Vasque Transistor FS
user rating: 4.5 of 5 (2)
Salomon XT Wings 3
user rating: 5 of 5 (1)
Salomon Fellraiser
user rating: 4.5 of 5 (2)
Scarpa Spark
user rating: 4.5 of 5 (3)
New Balance MT10 Minimus
$100 MSRP
user rating: 5 of 5 (1)
Saucony Xodus ISO
user rating: 4.5 of 5 (2)
La Sportiva Bushido
user rating: 4 of 5 (1)
Inov-8 Mudclaw G 260
$150 MSRP
user rating: 4.5 of 5 (1)
La Sportiva Crossover 2.0 GTX
user rating: 4.5 of 5 (2)
Saucony ProGrid Razor 2.0
$135 MSRP
user rating: 4.5 of 5 (3)
Vasque Velocity GTX
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Recent Trail Running Shoe Reviews

rated 5 of 5 stars
Asics Gel-Trabuco 11 Trail

An already fantastic shoe now even better with improvements made to the 11 range adding to both comfort and durability. An excellent shoe for trail running and hiking in warm to hot conditions Now into my third pair of trail runners over the last 3 or so years, my second Gel Trabuco, and have to say I am a massive fan of the Trabuco 11s. Previously I owned a pair of Gel Trabuco 10s and while these were an excellent shoe they lacked a little durability on the upper. The 11s however more than make… Full review

rated 5 of 5 stars
Vasque Velocity

For a 19 year old shoe for $10 at the thrift store in late 2023, looks surprisingly new, got to support recycling too. For a foam soled shoe to last 19 years is incredible! Not bad for $10 at the thrift store in late 2023, looks like new, the previous owner must not have worn them much and stored them correctly. We have got to support recycling too. '04 Vasque Velocity trail running shoe. Save the earth with your spending people. Full review

rated 5 of 5 stars
VJ Falcon

VJ claims to have the best grip on the planet. These are the widest orienteering shoes with metal studs that I could find. I got these after realizing that my super-comfy Altra Lone Peak 6 may be great for all-day comfort, but don't compare with studded orienteering shoes for off-trail running and may be a little too roomy for competition.  After these arrived in the mail (from Latvia!), I tried them on, and took them for a 1.6 mile run through some nearby woods. The extra traction was most noticeable… Full review

rated 2 of 5 stars
Saucony Peregrine 12

Very comfy for descents, terrible for ascents. My quest for a decent trail runner continues and, unfortunately, these are not the one. The Peregrine 12's are a very lightweight trail running shoe with amazing grip. But uphill comfort and longevity fall short. At first I thought the heel rub on ascents was just a matter of stiff shoes needing to be broken in, but now broken in, they still rub. The heel rub is most noticeable on uphill climbs. Now with almost 40 miles on them, they should be broken… Full review

rated 5 of 5 stars
Altra Lone Peak 6

These shoes have a fit and build that are great for all day comfort, on or off trail. "Original Footshape fit" is amazing for wide feet! The extra space may make them unsuitable for fierce competition, though. Fit: These use Altra's "original footshape fit", which is their roomiest fit. Believe it, or not, they also come in a wide. When I ordered these, they were only available in wide, so that's what I got.  Comfort: The wide toe box is so comfortable. I'm almost always used to having my foot… Full review

rated 3 of 5 stars
Altra Timp 2

An amazing shoe for hiking and orienteering with questionable durability. Fit: They are Altra's Standard Footshape Fit, wider than common running shoes, but narrower than their original footshape. I prefer shoes to be just a bit wider than these. (For comparison, I replaced these with the Lone Peak 6 wide, which have a little more room that I'd like, original fit regular would be best for me.) Comfort: They didn't need any break-in period. I appreciate the zero drop to keep my feet level and comfortable. Full review

rated 3 of 5 stars
Salomon Supercross 4

Incredibly comfortable shoes whether you’re running or hiking the trails. Ready to go straight out of the box with minimal wear-in needed.           Due to a spinal injury a couple of years back I occasionally drag my left foot, so when my last pear of trail runners wore out I debated on getting the same again or trying a different shoe. My trusty Asics Gel Trabuco gave me about 700km before wearing through the material at my small toes so, while the ASICS were also very comfortable, I was… Full review

rated 2 of 5 stars
Salomon Sense Ride 4

Aggressive, sticky sole that is too narrow and too clickly. I'd like to say I put these through their paces, but I feel they put me through the paces instead. After wearing around the house for several days to break in and try to get comfortable, I finally took them out for a run. And it did not go well. I had hoped these would loosen up and get more comfortable, but they did not. After 2.5 miles, I wanted to take them off. I'm a 9 in all my other Salomons, but I found an 8.5 was actually a better… Full review

rated 4 of 5 stars
Brooks Cascadia

Brooks continues to stand on the podium with this high-quality trail runner. Offering ample room in the forefoot while still holding perfectly secure, the Cascadia 16 provides the wearer with a lightweight shoe that has excellent under-foot protection. This lightweight shoe is best suited for the hiker/trail runner that needs great traction and support on groomed trails, rough terrain, or anything in between. The Cascadia 16 is available for both men and women as a waterproof (GTX) or well ventilated,… Full review

Foot types

Determine your foot type with the wet foot test.

Foot Type  Wear Patterns  The Issue  The Shoe Type

Flat

Your treads show signs of wear on the inside and by the big toe.

Your foot is very flexible and you strike the ground on the outside of your heel and roll inwards, meaning over-pronation. You need some motion control to prevent that inward roll.

High Stability
or 
Motion Control

Neutral

Your treads show signs of wear down the middle.

Your foot is neutral, meaning you don’t over-pronate, or you only do so slightly, which is normal. No major correction is needed.

Moderate Stability or
Neutral/Cushioning

High Arch

Your treads show signs of wear on the outside and by the little toe.

Your foot is very rigid and you tend to run on the outsides of your feet, called supination or under-pronation. Your shoes should be well cushioned and flexible to counteract the rigidity of your feet.

Neutral/Cushioning

 

Need more help getting started running trails? Read our Trail Running 101.

Other Types of Footwear

Find more footwear reviewed in these related categories:

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Backpacking Boots

Hiking Boots

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