Participation in trail running has grown by about 12% per year since 2010, according to RunRepeat. This means many new runners are searching for the right shoes to enjoy the outdoors.
The same survey from RunRepeat found that more than half of trail runners identify as male. This article focuses on trail running shoes for men, though much of the information also applies to women’s or unisex shoes.
Do You Need Trail Running Shoes?
A common question for new trail runners is, “Do I need shoes specifically for trail running? Can I keep using my road-running shoes on the trail?” The answer is often, “No, you don’t—at least not right away.” However, there’s a long-running joke among trail runners: trail running is an inexpensive sport until you get injured from not having the right shoes.
It’s a good idea to determine if you’ll stick with trail running before buying trail-specific shoes. Try a few runs on an easy, well-maintained trail in your road-running shoes. For example, a wide, relatively smooth fire trail with minimal elevation might not require specialized footwear—at least for a while.
As you progress and tackle more challenging trails, you may find your feet, ankles, and legs feel more sore in road shoes. You might notice they don’t provide enough cushioning for uneven surfaces or sufficient grip for the trail. At that point, trail running shoes become a valuable investment.
Choosing a Trail Running Shoe
Trail running is fun, and choosing the right shoes should be fun, too.
When researching trail running shoes, you’ll notice that most manufacturers offer men’s and women’s sizing. Women can wear men’s sizes and vice versa, but always try them on before buying. A size 10 in women’s shoes, for instance, isn’t the same as a size 10 in men’s. Men’s shoes are generally longer and heavier, while women’s shoes are often wider in the forefoot and narrower at the heel.
Tip 1: Try Before You Buy
For many runners, their trail shoe size is the same as their regular sneakers or dress shoes. Others prefer going up or down half a size depending on how their feet feel during long runs. If your feet tend to swell, leaving extra room in your shoes can be helpful.
The type of trail you run on is also a key factor in your choice of shoes. Trail shoes differ from road-running shoes in several important ways:
- Grip and Outsole: Trail shoes often have rubber outsoles with “lugs”—raised points that provide better grip on uneven terrain. Lug size varies depending on the type of trail and weather conditions.
- Rock Plates: Many trail shoes have a protective rock plate between the midsole and outsole to shield your feet from sharp rocks and roots.
- Cushioning: The level of cushioning varies from minimal (barefoot or natural running shoes) to maximalist designs with extra cushioning but potentially less stability.
The amount of cushioning you need depends on factors like trail type, distance, injury recovery, and age. Long-distance runners, for example, often prefer more cushioning to reduce impact. Runners recovering from injuries may also benefit from extra cushioning.
Tip 2: Your Needs Will Change
As you continue trail running, your preferences might evolve. Older runners, for instance, may prefer more cushioning. At 60, I choose my cushioned Hokas for partially paved trails and switch to Nikes for rougher, more technical trails. Your preferences may differ, and that’s okay.
Tip 3: What Works for Others Might Not Work for You
The key is knowing your body and what works for you.
Overwhelmed by Choices?
Choosing the right trail running shoe can be overwhelming. Whether you’re in a store surrounded by shelves of shoes or browsing online, the options can feel endless. To make the process easier:
- Research reviews from reputable sources (not aggregator websites).
- Talk to knowledgeable friends, running coaches, or store staff.
Even with careful research, no shoe is perfect. You might find a shoe feels too narrow after a few runs or doesn’t have the right level of cushioning. The good news is that buying shoes isn’t an irreversible decision. Most trail shoes last at least 300 miles, and when they wear out, you can try a different pair.
A Note on Price, Carbon Plates, and Cushioning
Many elite trail runners wear high-end shoes provided by sponsors, but that doesn’t mean those shoes are right for you. If a brand offers you $300 shoes with carbon plates, by all means, take them—but for most of us, price is a factor. When considering high-end features, think about your goals. Are these shoes for daily training or just for races? Will they genuinely enhance your performance, or would better training be more effective?
