Trail Running Shoes Guide

OUTSOLE AND LUGS

Trail running can mean different things to different people. Before you pick up a pair of shoes, consider the type of terrain you'll be running on most often. Softer terrain versus a hard-packed trail can dictate which shoe will work best for you. First, take a look at the outsole. Some trail running shoes will feature large, deep lugs, while others will have shorter, more durable lugs. The chart below can help you understand which type of outsole you'll need for the terrain you'll see most often to maximize the effectiveness of the shoe.

CONSIDER THE CUSHION
Soft, Regular or Firm

The cushion and midsole are right underfoot and can vary greatly from shoe to shoe. Check out the profile view of a shoe to see the thickness in the midsole easily. There are 3 main options: 

1. Minimal: Sometimes referred to as “barefoot," these feature the least amount of cushion and midsole. You're super close to the ground and you're going to feel every step. If you’ve never used a minimalist shoe, it’s very important to ease into it. Start by using them for a short warm up or cool down for limited periods of time.

2. Regular: The traditional running shoe has a visible amount of cushion but won't have you elevated on a big cloud of foam. These are probably the most common trail running shoes on the market.  

3. Maximal: The maximal shoe features the most cushioning available. It's thick, it's noticeable, and your feet will either love it or hate it. HOKA trail running shoes specialize in maximum cushion. 
 
Protective Plates: Just because you have cushion (or don't) doesn't mean that rocky terrain can't hurt the bottom of your foot. Trail running shoes often feature a protective plate hidden between the midsole and outsole. Typically, they're placed in the forefoot, where you'll need the most protection against the sharp rocks along the trail.

HEEL-TO-TOE DROP

If you've ever heard running terms like "heel drop", "drop", "offset" or "ramp angle", they refer to the difference between the height of the heel to the height of the forefoot. It's measured in millimeters and will range from 0mm to 16mm. Just remember, a zero-drop shoe doesn't always mean zero cushion. Here’s another chart to explain:

UPPER OPTIONS

The upper is the part of the shoe that covers your foot. While there are a million colors to choose from, there are only two options when it comes to material:

Mesh: You don't have to be an Olympic marathoner to know that your feet can get hot and sweaty when you run. For this reason, budding trail runners and seasoned vets alike will probably prefer a mesh upper. They're breathable, which allows your foot to get some air as you're running along the trails. They also dry quickly, so if you splash through a creek or come across unexpected rain, it won't be long before they're dry again.

Waterproof: The alternative to mesh uppers is waterproof. Definitely not ideal in the warmer months, but they do have advantages on super wet days, muddy trails and snow. You may want to go up a half or full size with waterproof trail runners as they're a lot more confining and sweaty feet can swell during a trail run, no matter the weather.