top of page

Trail running shoes for beginners

Writer's picture: Jenny BushellJenny Bushell

Buying your first pair of trail shoes can be a confusing experience. There is a lot more variation in trail shoes than in road shoes, and to start with it can feel like there are an overwhelming number of choices! In this blog we break down the key features you'll find in off-road shoes to help you understand how to choose a pair that is right for you.


Sole

The sole of the shoe is the most important feature of a trail shoe, as this is the part that will give you grip and stability on uneven ground. There are two aspects of the sole that are important: the lugs and the stickiness.


The lugs of the shoe are the rubber bits that protrude from the sole. If you will mainly be running on very soft, wet or muddy ground, you need a shoe with deep lugs; these will grip the ground and also allow mud to fall off the shoe. On hard-packed trails, a smaller depth of lug is better. In the images below, the shoe on the right has much deeper lugs than the one on the left.


Stickiness also depends on the surface you are going to be running on. If you expect you will run a lot on rocky ground, a stickier sole is better as it will grip the rock more. However, sticky soles also wear out faster, so if your runs are likely to be a mixture of road and trail, choose a less grippy/sticky sole.


Drop

The 'drop' of a shoe is the difference in height between the heel and the toe of the shoe. Some runners prefer a zero drop, barefoot type shoe, while others like a bigger drop. Typically, if you have any Achilles pain or have tight calf muscles, you'll benefit from a bigger drop. If you don't know what you like, have a look at your road shoe manufacturer's website. This should show the details for the road shoe you wear - and we would suggest initially looking for a trail shoe with a similar drop as this is likely to feel most comfortable.


Trail shoes tend to have a smaller drop than road shoes, as this helps you to feel and react to the ground. However, if you do prefer a bigger drop, there are plenty of shoes out there to suit you.

Above left; the Altra Lone Peak 8. Altra shoes are popular with runners who prefer a 'natural' feeling shoe - they have zero drop and a wide toe box.

Above right; the La Sportiva Mutant. These have an 8mm drop and more cushioning.


Upper material - should it be waterproof?

A common perception around trail shoes is that they should be waterproof, and some shoes are made from GORE-TEX fabric to provide this. If your trail runs are going to involve the occasional splashing through puddles, and you like the idea of dry feet, a waterproof shoe will work well for you.


The big drawback of waterproof shoes is that once water gets in, it stays in! This means that if you step in a puddle which comes over the top of your shoe, the water will remain inside your shoe and make your foot soggy. Most trail shoes are designed to drain very quickly, rather than keep the water out, allowing your feet to dry.


We recommend not worrying about buying waterproof shoes - you get used to occasional wet feet very quickly, and if you're really not keen on this, waterproof socks are a better option.


Rock plate and toe surround

Trail surfaces can be tougher on the feet than the roads, particularly when there are lots of small stones to run across. A rock plate is a piece of material which is embedded into the sole of the shoe to protect your feet from sharp stones and uneven surfaces beneath your sole. They make running on uneven ground much more comfortable.


The downside of a rock plate is that it adds weight, so if your runs will all be on softer, less rugged trails, you probably don't need one.


Many shoes also come with toe protection; a solid piece of rubber around the front of the shoe which cushions the impact of any stones or rocks you happen to kick. This graphic from inov8 shows the location of the toe protector and the rock plate.



Fit

It is worth considering how snug you want your trail shoes to feel. For shorter, faster runs, you will benefit from a 'precision' fit shoe that hugs your foot closely - this will stop your foot sliding around uncomfortably inside the shoe.


If you are thinking of building up to longer distances in your trail shoes, look for a wider fit that will allow your feet to swell over the course of a day and still be comfortable. The fit of the shoe is one feature that is very hard to gauge without trying them on. What to one person will be a very roomy shoe will be very narrow for someone else! We recommend Pete Bland Sports in Kendal; they carry all the major brands and have knowledgeable, friendly staff.


Of course, it goes without saying that the best shoe for you is the one that fits well and feels comfortable. In the Lake District the terrain can change very quickly; one moment you are running on a muddy, grassy path, the next minute you're bounding over rocks, and then before you know it you're on hard-packed trail. For this reason, it's really hard to find a single pair of shoes that is perfect for everything! We'd always prioritise a shoe that feels comfortable over one that is 'perfect' for the terrain but doesn't feel good on our feet.

148 views0 comments

Recent Posts

See All

Comments


Commenting has been turned off.
bottom of page