Congratulations on Taking the First Steps into Trail Running
There are as many reasons to start trail running as there are trail runners. Maybe it’s the challenge of exploring scenic nearby trails, a break from the treadmill or city streets, or the excitement inspired by races like UTMB, Western States, or even local trail races.
Trail running is more than just a way to escape the monotony of road running. It’s an opportunity to discover new landscapes and engage muscles you wouldn’t use on the pavement. And it often leads to surprising solutions for the challenges that arise along the way.
Remember, forward is a pace.
Start Where You Are
At Vert.Run, you’ll find training programs for trail and ultra-runners of all levels. Our advice for new runners is simple: start where you are, and don’t rush the process. It is important to not get too far ahead of yourself, as consistent competence equals eventual excellence.
One of the first questions beginners often ask is, “Do I need special shoes for trail running?” It’s a great question, and the answer is yes. I often tell them that even on flat, smooth trails, road running shoes may not provide enough support, as they are not designed for the challenges even gentle trails offer.
Let’s explore the differences between road and trail running shoes and answer some questions as to why beginning trail runners need the right shoes.
Why Do Road and Trail Running Shoes Differ?
When I first started trail running, I didn’t fully understand the differences between trail and road running shoes beyond the obvious visual contrasts. It wasn’t until I visited my local running store that I learned more.
Store employees explained that road shoes are often designed to be as light as possible because road runners don’t usually encounter obstacles like rocks, roots, or ruts. On the other hand, I learned that trail running shoes are built for protection, support, and durability, which are key when running on uneven terrain.
The Main Parts of a Trail Running Shoe:
- Outsoles: The bottom of the shoe. Trail shoes feature nubby extensions called lugs that provide better grip on unpaved surfaces.
- Midsoles: The layer directly above the outsole. This part of the shoe is crucial for protection, cushioning, stability, and motion control.
- Uppers: Everything above the midsole. Trail shoes typically have reinforced uppers to offer better protection compared to road shoes.
Don’t Fear the Drop
You’ll often hear discussions about “the drop” when it comes to trail running shoes. This confused me until I learned that the drop (more precisely the heel-to-toe drop) is the height difference between the heel and forefoot (front) of a shoe, usually measured in millimeters (ranging from 0 to 16 mm).
Why does this matter? A shoe’s drop affects how your foot strikes the ground. For example, do you land on your heel, midfoot, or forefoot? A higher drop may provide more comfort but less connection with the trail, while a lower drop offers better trail feel but may take some getting used to.
A zero-millimeter drop is akin to barefoot running, offering minimal cushioning between your foot and the ground. For beginners, I recommend starting with a shoe that feels comfortable and then experimenting with different drops as you gain experience.
Like any shoe, there may be a break-in period. Pay attention to how your feet and legs feel after a run and keep your initial runs in new shoes to shorter distances until you know how the shoes feel.
Cushioning the Trail
Another important difference between road and trail running shoes is cushioning. Trail shoes need to offer comfort and support while helping you handle rocky, uneven surfaces, slippery terrain, and other unpredictable conditions.
- More Cushioning: Some runners prefer extra cushioning to soften their foot strike, especially on smoother trails.
- Less Cushioning: Others prefer less cushioning for better control and grip, particularly on technical trails with lots of rocks or steep inclines.
Personally, I use two pairs of trail shoes—one with more cushioning for packed dirt trails, and one with less cushioning and better grip for more technical trails.
Running in Wet or Muddy Conditions
What about when it’s not dry? This came to mind on a recent weekend when my part of Northern California experienced a rare August rain shower.
When running in wet or slippery conditions, many wear a waterproof trail running shoe that offers more grip. These shoes might be advertised as Gore Tex, waterproof, or water resistant.
However, there are a few things to consider:
- Waterproof shoes prevent water from entering: But if any water does get in, your socks are likely to get wet. This may lead to blisters and other issues.
- Waterproof shoes tend to be more expensive: These shoes may also be more expensive than most trail running shoes (the newer performance-oriented shoes excepted).
In general, new runners may consider trying non-waterproof trail running shoes initially and then look into waterproof shoes after some experience.
It is important to note that the weather can change. Always take the proper precautions and check the forecast before you get to the trailhead.
Unlock your trail running potential—get started with one of our Vert.Run coaches today.
The Best-Selling Trail Shoes of 2024
Brooks Cascadia 18
The Brooks Cascadia 18 is designed for trail runners who crave stability and comfort on rugged terrain. With an updated mesh upper featuring protective overlays in high-wear areas, this shoe shields your feet from rocks and debris while allowing for breathability. Soft cushioning underfoot ensures long-lasting comfort, and the adaptable stability system responds to uneven surfaces, keeping your stride secure. Topped off with sticky traction for confident descents, the Cascadia 18 is perfect for tackling mountain trails without having to constantly watch your footing.
Saucony Peregrine 14
The Saucony Peregrine 14 is an all-terrain workhorse, built for runners who want reliable performance on a wide range of surfaces. Its PWRRUN cushioning delivers a soft yet responsive ride, making it suitable for everything from daily trail runs to tough technical terrain. The debris-resistant construction keeps your feet protected, while the aggressive 5mm lugs and PWRTRAC outsole provide exceptional grip, even on slippery or loose surfaces. With a PWRRUN+ sockliner for added comfort, the Peregrine 14 ensures you can tackle the gnarliest trails without sacrificing speed or stability.
Merrell Agility Peak 5
The Merrell Agility Peak 5 is a high-performance trail shoe, purpose-built for technical and unpredictable terrain. Its Vibram® MegaGrip® outsole provides superior traction on both dry and wet surfaces, while the FloatPro™ foam midsole offers lightweight cushioning that lasts throughout long runs. The shoe’s rugged design includes a protective plate to shield against sharp rocks and debris, as well as a reinforced toe cap for added durability. Ideal for runners who encounter frequent elevation changes and rough obstacles, the Agility Peak 5 delivers reliable protection and support in every step.
Hoka Stinson 7
The Hoka Stinson 7 is your go-to shoe for mixed terrain, offering plush cushioning and impressive versatility. Its signature max-cushioned sole provides comfort over long distances, while the multi-directional lugs and stabilizing H-Frame™ make it equally adept at handling rocky trails and smooth pavement. Whether you’re running through forests, tackling gravel paths, or even hitting the roads, the Stinson 7 delivers the stability and grip needed for a seamless transition between surfaces. Approved by the American Podiatric Medical Association, it’s designed for ultimate foot health and comfort, making it perfect for adventurous runners.
Salomon Sense Ride 5
The Salomon Sense Ride 5 is the definition of versatility, capable of handling both short, fast trail runs and ultra-distance efforts with ease. Its moderate cushioning strikes a balance between comfort and responsiveness, making it suitable for mixed terrains, while the engineered mesh upper with Sensifit ensures a snug yet breathable fit. The 3.5mm lugs provide excellent grip on various surfaces, from muddy trails to rocky paths, giving you the confidence to push your limits. Whether you’re hitting the trails for casual outings or gearing up for a challenging race, the Sense Ride 5 adapts to your every need.
One Foot in Front of the Other
As you gain experience, you’ll hear plenty of advice about shoe brands, the best “way” to run, your stride, running economy, and more. Remember, there’s no one right way to run, and no one shoe brand that works for everyone. Just because a famous trail runner wears a particular brand doesn’t mean it’s the right shoe for you.
Remember, just because a Famous Trail Runner wears a certain brand of shoes doesn’t mean you have to. Do your research, talk with people you trust, and don’t be afraid to ask questions. There’s no one right solution.
Another great person to talk with about running shoes? Your Vert.Run coach! The coaches are professional runners who have seen and done it all. They’ve tackled some of the most difficult terrains and races on earth. Let them share their expertise with you.
Running is as much an art as it is a science. Enjoy yourself on the trail.
New to trail running? Our Vert.Run coaches will help you make the most of your training.
