Trail running and walking requires a combination of balance, stability, comfort and safety. Appropriate footwear for the changing terrain and varied off-road conditions is essential.
Before you pick your trail shoes, you need to ask yourself what will be right for you? Will you be going straight from the car to the muddy trail? Or would a combination or trail and road running be better suited to your routine?
Below we break down what to consider and what to look for in your trail shoe.
What makes a shoe - a trail shoe?
The tread and the upper are the biggest differences between road and trail shoes.
Trail shoes often have more pronounced lugs on the outsole of the shoe made of different rubbers to provide more traction on loose dirt, rocks and mud surfaces.
The upper is also quite different in a trail shoe. Most come with toe guards to protect your feet. The uppers and laces in general are stronger and less likely to tear than your normal road runners which aren’t built to withstand stressful trail runs.
Different levels of grip and tread determine the function of the shoes – the more aggressive the grip, the better the shoe functions on muddy, unstable or wet terrain.
Soft ground trail-only shoes
Mizuno Daiachi, Brooks Cascadia
However, some shoes function adequately in both roles. You can determine this yourself by examining the aggressiveness of the lugs/tread, or ask our well-trained staff in store.
Less aggressive tread allows the shoe to function as a better all-rounder. The more aggressive grips will wear down faster on concrete, so it’s important to get the shoe that works best for your goal and terrain.
All Rounders
ASICS GT 2000 Trail, Brooks Ghost GTX, Hoka One One Challenger
It can also be worth considering a waterproof option, especially if you won’t have time to let your shoes dry properly between runs i.e. Trail running trips, multi day events. Some waterproof options are available.
Waterproof Shoes
Brooks Ghost GTX, Merrell Moab GTX
Bush walking
Merrell Moab, Merrell Siren Salomon XA Lite
Get it right, don't just get by
Ideally, you should have a separate shoe for trail and road. Rotating your shoes is important to consider; not only does wearing activity specific shoes help you avoid injury but it also ensures you are getting value for money.
By wearing activity specific shoes eg. trail, netball, football you are ensuring you don't putting unnecessary strain on your footwear, forcing them to perform and support in ways they are not designed for.
Just as a lightweight running shoe can’t support your ankle in a stop-start game of netball – the same can be said for your gym runners not having the adequate tread or lugs to grip muddy walking trails.
Finally, trail shoes often don’t have the high stability/support options of road runners. On softer terrain (trails, grass etc) the impact forces on our feet aren’t as great so often, less support is needed.
Additionally, it can be better to leave your foot slightly under corrected so you roll in instead of roll out as this can potentially risk an ankle sprain on very uneven ground. If this is something you are worried about, we recommend you come into store and have one of our specially trained staff assess you to ensure you are in the best shoes for your activity level and are as safe as can be when out in the wilderness. The last thing you want is a sprained ankle half way up a mountain!
Trail running is an enjoyable way to explore the outdoors and exercise. If you are racing, please remember there is mandatory equipment as per each event organiser. Preparation is key, trial your gear, stay safe and above all have fun and enjoy yourself.