In a way, trail running shoes are like the mountain bikes of the shoe world. On one end they can be used simply for commuting to work, going down to the park or just using instead of a road bike when you don’t know what your day is going to entail. On the other hand though, they are highly tuned machines built to be ridden by the world’s best off-road athletes on the wildest of terrains.
The versatility of trail running shoes is very similar. On one hand some people are just buying them for a travel shoe when they know they’ll be walking but expect some unpaved surfaces mixed in there, and on the other hand you have ultra runners covering 100miles in a day, short course trail runners and sky runners all demanding pure performance. Mix in there is the new world of "fast packing" and "through hiking" were a lot of hikers are starting to favour trail running shoes because the tick all the boxes they need as well.
So how do you choose? The following is a quick start guide to choosing the right trail running shoes for your needs.
1. Understand How Trail Shoes Differ from Road Shoes
Trail-specific shoes are built to handle off-road terrain with three main characteristics: stability, traction, and protection—features that standard road-running shoes don’t usually offer. Road shoes focus on cushioning for hard surfaces, but trail shoes use more rugged materials and different designs to manage uneven and unpredictable ground.
2. Know the Type of Terrain You Tackle
- Light trails (e.g., well-maintained fire roads): Look for moderate traction and comfort.
- Rugged trails (technical singletrack with roots and rocks): Choose shoes with aggressive tread, better stability, and sturdier uppers.
- Ultra-technical or off-trail terrain: Go for maximum grip, structure, and protective features.
3. Decide on Cushioning & Drop for Your Running Style
- For short, fast runs, minimal cushioning enhances ground feel and responsiveness.
- For longer distances, more cushioning helps maintain comfort over time.
- Drop (the height difference between heel and toe) is personal. Heel-strikers may prefer a higher drop for softer heel landings; forefoot runners may opt for a lower drop for better trail feel.
4. Prioritise Protection & Stability
Important features to look for include:
- Built-in rock plates, toe protection, and reinforced uppers for debris and impact resistance.
- A secure midfoot structure, with support around the heel and laces to keep your foot from shifting.
5. Choose the Right Outsole
- Lug height and spacing matter: deep, widely spaced lugs are ideal for mud and shedding debris; tighter lugs better suit dry or rocky terrain.
- A grippy rubber compound helps maintain traction on slippery surfaces like wet rocks or roots.
6. Waterproofing: To Have It or Not
Waterproof layers like Gore-Tex can keep feet dry in rain or snow, and may add warmth, but often at the cost of added weight and reduced breathability. Modern lightweight membranes can minimise this trade-off but by no means comes close to an un-lined mesh shoe on breathability and heat reduction. As we’re in Australia we aren’t generally running in cold alpine territory. So, unless you’re specifically buying shoes for cold winter running, we’d recommend going a non-waterproof shoe. On hot days, non-waterproof shoes dry quicker and feel more comfortable.
7. Match Distance with Shoe Characteristics
- Short Distance: Favour lightweight, responsive shoes with moderate protection. Lower drop and fast outsole work best.
- Medium Distance (20–40 km): Seek proper grip, a blend of cushioning and responsiveness, and protection without unnecessary weight.
- Long Distance / Ultrarunning: Prioritise comfort and cushioning—fit and breathability become especially crucial as feet swell over many hours. A modest drop (around 6–10 mm) balances comfort and strain reduction.
8. Ensure a Great Fit
A snug but not tight fit is essential:
- Too loose, and your foot will move too much—risking blisters and instability.
- Too tight, and you’ll experience discomfort and swelling over long efforts.
Shoes that hold your foot securely without constriction are key to comfort and performance.
Quick Reference Table
Trail Type |
Cushioning |
Drop |
Outsole |
Protection & Stability |
Short |
Minimal |
Low |
Fast, moderate grip |
Light protection |
Medium |
Moderate |
Mid-level |
Aggressive, versatile |
Reinforced yet light |
Long |
Plush |
Moderate (6–10mm) |
Balanced, durable |
Ample cushioning & foot hold |
By - Matt Eaton
All Images by - Phillip Sage