Trail Running Shoe Buying Guide

The type of terrain you are planning to run on should influence what you look for in a trail running shoe.

Firm ground
Whether you’re a regular at Park Run or going long-distance on smooth trails, Firm Ground shoes give a blend of cushioning and comfort for predictable surfaces. Shallower treads are suited to fine gravel and gentle footpaths. They’re an ideal choice when it’s more about mileage and comfort than the technical challenge.

All terrain
The trail runner’s Swiss Army Knife. All Terrain shoes offer reliable grip to tackle varied elevation, mixed surfaces and changing conditions, in a lightweight package. When you like all sorts of trail running all year round, these versatile shoes give you the confidence and comfort for any adventure.

Soft ground
Soft Ground shoes are ready to take on the worst of British conditions. Deep, spaced lugs cleave through mud, bog and fellside. Uppers will be lightweight and quick draining, while cushioning tends to be streamlined to encourage stability and sensitivity. Grip and agility are the focus for these technical trail shoes.

“High cushion styles give instant comfort and prove their worth over longer distances on easier terrain. But they raise the body higher off the ground, which can increase the leverage on the body while dulling sensitivity to the terrain. Less cushioned shoes will feel extremely agile, but the lack of cushioning can make itself felt on stretches of hard-pack or tarmac.” - Jeremy, Footwear Buyer

Zero drop (0mm)
At one extreme, you have ‘zero drop’ shoes (0mm difference between the heel and forefoot). The ‘flat’ feeling tends to pull runners into a forefoot or midfoot landing, more akin to the stride pattern of someone running barefoot. For some runners, this gives a fantastic feeling of natural connection to the ground. It does put more strain on the calf muscle and Achilles tendon, which is why runners who want to try zero-drop shoes should make a careful transition from higher-drop shoes to minimise the risk of injury.

Medium drop (4 – 8mm)
Shoes in this middle area offer some of the benefits of natural movement promised by zero-drop shoes, without putting as much strain on the calf. Most trail shoes sit somewhere in this middle ground. Bear in mind that drop is a spectrum and subjective to each runner’s experience and biomechanics. A 6mm drop may feel low to some runners and high to others but is likely to work well for most.

High drop (10mm+)
On the other extreme, running shoes with a heel-toe difference of more than 10mm can be described as ‘high drop’. You’ll experience less loading on the lower leg but more load towards the knee. Heel striking will typically feel more comfortable in these shoes, and mid/forefoot striking is less straightforward.

Designed for wet weather and winter runs. Shoes with a GORE-TEX or similar waterproof and breathable membrane will keep your feet dryer and warmer. They also perform well as lightweight hiking shoes.

The downside of waterproof shoes is that water can still get in next to the ankle. Once inside, it can’t get back out. So many runners choose to use non-waterproof shoes even in the wet. They will get wet feet either way, but at least with standard mesh shoes, they will dry more quickly afterwards.

“As the saying goes, if it’s not raining, it’s not training! Many trail runners love getting out in all weathers; whether it’s dry and sunny or wet and muddy, you can still enjoy a run.” - Jeremy

Over time, the midsole will compact and the shoe will become stiffer. The lifetime of trail running shoes varies due to several factors, including the type of terrain you are running on, your weight, and your running style. Considering these factors, you would expect a trail running shoe to last anywhere from 250 miles up to 500+ miles.