Grip comes first
The biggest difference between road and trail shoes is the outsole. Trail shoes have lugs, the raised rubber studs that bite into soil, grass and mud. Shallow lugs of around 3 to 4 mm suit hard-packed paths and mixed routes. Deeper, wider-spaced lugs of 5 mm or more clear mud and hold on soft slopes, but feel clumsy and wear fast on hard ground.
The rubber compound matters too. Soft, sticky rubber such as Vibram Megagrip is confident on wet rock and roots. Harder rubber lasts longer but can feel slippery. Think about where you run most and choose for that, not for the hardest mountain you can imagine.
Protection underfoot and up front
Many trail shoes include a rock plate, a thin layer in the midsole that spreads the pain of sharp stones. A reinforced toe bumper protects against the inevitable kick of a hidden root. If your trails are smooth forest tracks, you can skip the heavy protection and enjoy a lighter, more flexible shoe. If you run on rocky ground, it is worth having.
Fit on uneven ground
Lockdown matters more here than on the road. Your foot must stay planted while the shoe tilts across a slope, and your toes need space on steep descents so they do not hit the front. Try shoes on, walk down an incline in the shop if you can, and check for heel slip. Some runners like the roomy, foot-shaped toe box of the Altra Lone Peak. Others prefer the precise, low-slung feel of the La Sportiva Bushido or Mutant.
Weather and waterproofing
Waterproof membranes such as Gore-Tex keep out puddles and light rain, and they help in cold weather. They also breathe less and drain poorly once water gets in over the top. Most trail runners choose non-waterproof shoes with quick-drying mesh and accept wet feet. Wool or synthetic socks keep wet feet comfortable.
Shoes worth trying on
- Salomon Speedcross: deep lugs for soft, muddy ground.
- Hoka Speedgoat: cushioned and grippy for long days.
- Altra Lone Peak: wide toe box and a flat, zero-drop platform.
- La Sportiva Bushido: precise and protective for technical terrain.
- Brooks Cascadia: a rugged, forgiving all-rounder.
- Inov-8 Mudclaw: a specialist for deep mud.
Your first trail runs
Start on well-packed park trails and shorten your stride. Look a few metres ahead, not at your feet. Walk the steep climbs, because hikers and elite ultra runners do the same. Tell someone where you are going, carry water on longer routes, and enjoy the slower pace. Trail miles are more tiring than road miles, so measure by time rather than distance.