Kit & Gear

How to choose your perfect Trail Running Shoe

Leaving the monotony of the road and your cares behind and running in nature is great for your physical and mental wellbeing. It is also beneficial in that it reduces impact on the legs and feet. However, wet, slippery and uneven surfaces can present their own challenges. Trail and fell specific shoes are the trail runner’s most essential piece of kit, and help to keep you safe and protected, allowing you to get the most from your trail run. Here are our top tips to help you find the right one…

ㅤ

1. GET A GRIP

Running off road inevitably means encountering slippery, muddy and rough terrain, and lots of weaving and dodging around rocks, tree roots and other obstacles. Grip and traction are essential to avoid any nasty falls. Trail shoe outsoles feature deep, mud shedding lugs for added traction on challenging surfaces. These vary in the degree of grip up from moderate traction to aggressively lugged, metal tipped fell shoes, designed to provide maximum grip on sharp slopes and scree.  Some also feature sticky rubber outsole compounds which grip well on wet rock.

ㅤ

2. CONSIDER YOUR ROUTE

When choosing your trail shoe, consider the type of surface you’ll be running on. A hard packed or stony forestry trail on gentle slopes will suit the moderate grip of a trail shoe. Steep, muddy slopes and ridges will require the more aggressive grip of a fell shoe. Will you need to run on the road at all to reach your trail route? If so, bear in mind that aggressive lugs will wear down quickly on the road, and you’ll need to choose a shoe with a moderate grip and good durability which can cope with both on and off road conditions.

ㅤ

3. KEEP A LOW PROFILE

Negotiating rough and uneven terrain destabilises the foot and increases the risk of turning an ankle. Trail, and particularly fell shoes, often tend to be lower profile, more pared back, and closer to the ground for increased stability, ground contact and response, allowing the runner to adapt quickly on unpredictable terrain.

ㅤ

4. PROTECT YOUR FEET

Training on soft trails reduces impact and shock during the gait cycle. Cushioning in trail shoes, and particularly in fell shoes (which need to be as low profile as possible) tends to be more minimal and lower profile, whilst still providing some shock absorption.

Sharp rocks, stones and other protruding objects can be painful to the foot, causing bruising and injury. Some models feature protection plates or shields located in the midsole for additional protection and reinforced toe bumpers to prevent painful toe stubbing.

ㅤ

5. LOCK DOWN

Trail running can mean sharp turns and fast lateral movements. For added stability the foot should be locked down over the outsole with minimal slippage. Look for uppers which integrate reinforced overlays with their lacing systems to wrap around, cradle and secure the foot.

ㅤ

6. STAY DRY AND COMFORTABLE

Wet, soggy feet are generally a running no-no, but difficult to avoid when running on wet muddy surfaces. Look for waterproof uppers such as Gore-Tex membranes which allow the shoe to breathe, but keep water out. Trail runners encountering deep, over the ankle water (e.g, when running through streams) prefer instead non waterproof, but fast drying open mesh uppers to prevent water being trapped inside the shoe. This is also a great option for those on a budget.

For extra comfort, also look for anti-debris mesh, and tongues designed to keep out irritating stones and other debris. Fast wicking sock liners will help dampness evaporate from inside the shoe and quick pull lacing systems allow easy and convenient on-off of muddy trail trainers.

ㅤ

7. FINALLY...STAY SAFE AND ENJOY!

Trail running is brilliant, endorphin filled fun. Remember the key principles of stability, protection, comfort and most importantly – safety, to get the most from the trail. Have fun out there!

ㅤ

Interested in the latest shoes, apparel and technology? Then head over to our Kit & Gear category for more reviews, tips, advice and product releases.