Running 101: Choosing the Right Trail Running Shoe
September 12th, 2006
The following tips were adapted from the book Trail Running: From Novice to Master and should help you in choosing the right trail running shoe for your needs.
Important differences between a trail shoe and a road-running shoe
The main difference between trail-running shoes and road-running shoes is that trail shoes’ soles generally have a much nubbier outsole, which provides better grip on hills and uneven terrain and protects the bottom of the foot from rocks and roots. This grip also assists tired legs in running up hills by preventing slippage. Trail shoes often have a wider outsole, which provides more stability to better handle uneven terrain, lessening the possibility of a twisted ankle.
Determining Your Needs in a Trail Running Shoe
How you plan to use the shoe is an important factor in shoe selection. Here are some important questions to ask yourself:
- How frequently will you run? If you use the shoes several days a week, you may want a pair constructed from more durable materials, or you may want to rotate between two pairs.
- For what duration will you use the shoes? If you run for more than two hours at a time, consider a shoe that provides additional cushioning in the midsole and more room in the toebox. The additional cushioning will provide more protection for the soles of your feet after hours of pounding on uneven surfaces. Much like on a long hike, you would wear a more sturdy, supportive shoe. Separate insoles can be purchased to replace the original insoles in a shoe. They provide more cushioning and protection in the heel, ball, and/or arch of the foot.
- Will you run through many streams and muddy areas? Select a shoe with water resistant or waterproof uppers.
- Will you run mostly in dusty, desert, or warm weather conditions? Select a shoe with optimum breathability.
- Are there a lot of steep hills? Look for aggressive traction on the outsoles. In general, “n”-shaped or convex lugs aid in uphill running, and “u”-shaped or concave lugs provide traction on downhills.
- Running on rocky terrain? Look for thicker outsoles that provide protection for the feet from rocks or other sharp objects.
- Do you need a hybrid shoe for both trail and road running? There is also a “running sandal” on the market, which features quick-dry materials and an open-toe format.
- Do you have or have you had overuse injuries from running? If you have experienced tendonitis, shin splints, fractures, or knee pain, you may require a shoe with additional stability and shock absorption.
Adapted in part from Trail Running: From Novice to Master, ©2002; published by The Mountaineers Books (www.mountaineersbooks.org).