7 Best Trail Running Shoes (2024)

How we test trail running shoes

To save you time, we spend hours scrutinising every single shoe release. As an independent shoe testing lab, we purchase all trail shoes with our own money to stay unbiased.

• We cut shoes into pieces so we can observe and test the shoes and their components in a more in-depth manner
• We take these shoes on trails and gravel roads and we overcome uphills and obstacles while using them
• We measure over 30 different parameters far beyond weight and stack

Instead of “durable” or “comfortable,” we give you concrete data that puts each trail shoe up against hundreds of others. The best trail shoes make it here.

How to choose trail running shoes

There is no one BEST trail running shoe for everybody. To find the one that’s fine-tuned to your specific needs, you should consider:

• how rugged/technical your typical running terrain is?
• how light, stable, or protective do you want your trail shoe to feel?
• how much cushioning do you need and how soft it should be?
• do you need waterproofing?

We will help you answer these and more questions in this detailed guide on trail running shoes.

Types of terrains and trail shoes

Trail shoes vary in protection, cushioning, and grip depending on the type of terrain they are meant for.

Shoe for light terrain vs. shoe with technical terrain

Imagine the terrain you plan to run on most of the time. What does it look like?

• mostly hard-packed and includes pavements
• moderately rugged with some rocks and roots
• highly technical (rocky/rooty), hilly, or soft (muddy) terrain

Example of a light, hard-packed trail

Example of a moderately-rugged trail

Example of a technical trail

Now you can narrow down your footwear options based on the type of terrain:

*You can actually use your road shoes for running on hard-packed and well-maintained trails, as long as they have a thick and durable outsole.

Variations of trail shoe lugs from the lightest to the grippiest

TIP: If you often encounter muddy stretches on the trail, you will need deeper lugs. These lugs should also be placed further apart than usual to shed the mud and not let it cake underfoot.

We use a calliper to measure lugs on every tested trail shoe.

Cushioning in trail shoes: minimalist or max-cushioned

The amount of foam underfoot varies greatly in trail running shoes. The heel stack height can be anywhere from 16 mm to 40 mm, averaging 32 mm.

Trail shoes with less cushioning are lighter and offer better ground contact while more cushioning means better impact protection and more comfortable running.

How much cushioning do you need in trail shoes?

I want to feel barefoot!

Heel stack: <25 mm

Minimalist and barefoot trail shoes offer the most sensitive ground feel but you must be careful on rugged terrain as there is very little foot protection. These shoes are also the lightest but require an adaptation period.

Enough cushion to feel comfortable and protected

Heel stack: 25 - 35 mm

Shoes in this range are considered the best for beginners and most trail runners. Even if there is no rock plate inside, thicker midsoles will protect your feet from impact just fine. Depending on your preference, you can choose between softer and firmer types of foams (read more on that in a section below).

See our full catalogue of cushioned trail shoes here.

Tonnes of foam underfoot!

Heel stack: >35 mm

These trail shoes offer the best impact protection out there but can feel clunky on the foot. Most often, you will find elite running shoes for ultra marathons in this category. As well as avid trail runners who enjoy a super comfortable shoe for easy miles and recovery runs.

How soft do you want your trail shoes?

Softer cushioning is better for road-to-trail shoes where more impact protection is vital.

Example of super soft cushioning (185% softer than average).

Firmer trail shoes are better at providing stability on technical terrain. They also do a better job protecting the foot from rocks, roots, and other sharp debris.

Example of extra firm cushioning (22% harder than average).

From our extensive experience and research, we found that softer shoes are better at reducing the load on the body (think jumping on a mattress). However, they do force legs to use more muscle energy for propulsion.

That’s why, for most runners, we recommend a balanced type of cushioning. Soft enough to provide comfortable landings yet firm enough to create propulsion.

Here is a list of trail running shoes that strike a good balance between soft and firm, based on our run tests and durometer measurements:

Heel-to-toe drop is important to consider

Drop is the difference in height between the heel and forefoot stack. In trail shoes, it can range from 0 to 15 mm, averaging at 8 mm.

Example of a 0.2 mm drop.

Example of a 14.1 mm drop.

Here are some general recommendations on choosing the right drop for you:

• beginner runners should choose between 8 and 10 mm
• heel strikers (about 90% of runners) should get at least 8 mm of drop
• forefoot/midfoot strikers are better off with 4 to 8 mm
• more advanced forefoot/midfoot strikers prefer 0 to 4 mm for the extra muscle activation and more natural running gait

Avoid drastic changes in your running shoes’ drop as your feet and body need some time to adjust. To learn more about the effects of different drops on running performance, see our in-depth research.

We take our own stack measurements that comply with the rules set by World Athletics.

Stability in trail shoes

Runners with flat feet and pronation issues must never ignore this aspect of trail shoes.

Not only does it feel uncomfortable when your feet spill over the edge of the shoe but it is also dangerous and is fraught in injury.

Let’s compare two shoes. Can you feel the difference in stability between them?

These are extreme cases of stability level in trail shoes.

Unlike road shoes, trail footwear has no categorization based on arch support (neutral or stability). But there are a few parameters that can help determine a trail shoe’s stability level:

• torsional rigidity (how stiff the shoe is when you try to twist it)
• heel counter stiffness (how firm the shoe’s heel hold is)
• midsole width (how broad are the widest areas of the shoe’s midsole)

In our lab, we measure each of these parameters for every trail shoe. Our measurements and conclusions are all listed in the Stability section of the lab reviews.

As a rule, more stable shoes have higher scores for torsional and heel counter stiffness as well as wider platform widths.

Not sure if you need stable running shoes? Check in our guide on pronation.

Lightweight trail running shoes: pros and cons

The average weight of trail running shoes comes in at 10.4 oz (295g). And over 70% of trail shoes tip the scale at 10 oz (282g) or more. That way, any shoe that weighs less than 10 oz in a men’s US size 9 can be considered lightweight.

Example of a lightweight trail running shoe

Lighter shoes help you feel more nimble on the trail and more manoeuvrable with your steps. They also don’t hold you back from picking up the pace. Here is the list of top-rated lightweight trail shoes as of today:

But lighter doesn’t always mean better. These shoes save weight by cutting corners on some other important aspects. They could be less wear-resistant, offer less underfoot protection, or feel less stable.

In the photo below, we compare the upper durability of a 7.5 oz (213g) shoe (top) with that of a 10.5 oz (296g) shoe (bottom).

The difference in upper damage after our 12-second Dremel durability test.

As you can see, the shoe on the left, sacrificed upper durability to save weight. However, this is not necessarily the case for all lightweight trail shoes.

You can find out more about the drawbacks of each shoe in our detailed lab reviews.

Waterproofing in trail shoes

In most cases, waterproofing is NOT necessary in trail running shoes. You should only consider it if you run in rainy, snowy, and soggy conditions regularly.

Otherwise, it is going to feel like overkill. And that’s all because a waterproofing membrane makes shoes:

• less airy or not breathable at all
• overly warm and stuffy
• a bit heavier than average
• wet inside! (if the water spills over the shoe’s collar edges)

Our smoke-pumping machine test shows the difference in ventilation between a waterproof and a non-waterproof shoe

But if you are convinced of the need for waterproofing after all, here is our selection of the best waterproof trail shoes.

If, on the other hand, you mostly run in warm temperatures, you will appreciate a highly breathable running shoe. Here is the list of the most breathable trail running shoes based on our smoke-pumping lab test:

Trail shoes for cold conditions

Runners who don’t know what “running season” is will surely enjoy warm and waterproof footwear as they transition into the colder months.

For these brave folks, we keep a special category of winter running shoes. Trail shoes that make it here meet most or all of the following criteria:

• warm upper: low score on our smoke-pumping breathability test (1 or 2 out of 5)
• waterproofing membrane (most of the time, it’s Gore-Tex)
• deep lugs (at least 4 mm) and excellent grip on slick and wet terrain
• they don’t get too stiff and firm in low temperatures

To test the latter, we perform our favourite challenge - the freezer test. We keep each trail shoe in the freezer for 20 minutes and then repeat our flexibility and softness measurements for them.

On average, trail running shoes get 40% stiffer and 30% firmer. But the ranges are vast and each individual shoe can change anywhere from 5% to 100%!

You can check how each trail shoe performs in cold in our detailed lab reviews. You certainly don’t want to end up running on an ice cube in winter!

Finding the best fit and sizing in trail shoes

A poor-fitting shoe is not only painful but it can even lead to foot deformities like bunions, calluses, and more. But luckily, there is a wide range of toebox shapes and widths to choose from.

To provide more accurate dimensions of a shoe’s toebox, we measure it in both the widest part of the forefoot and also at the big-to mark.

That way we can call the shoe out for having a tapered and narrow fit.

A wide toebox is good if:

• you have wide feet
• you have bunions
• your feet tend to swell

Altra shoes are known for their most accommodating toeboxes.

But too wide of a toebox is not good either. Here is why:

• an extra-wide fit will cause slipping if you're running on mountain hills
• a snug fit is better for races and speed training runs

Here are a few tips to help you get the right fit in trail shoes:

• Make sure your toes are not cramped. Your feet swell as you run, make sure to have enough space to prevent blisters or black toenails.
• Sock thickness can affect shoe fit; try the trail shoes with the socks you plan to wear.
• Shoe size changes over time, so it is recommended to measure your feet when you shop for new shoes.

Your regular shoe size in one brand may not be the same in another. Do check with size charts before ordering.

Price

The average price of trail running shoes hovers around £160. Not a cheap buy!

But here are a few tips that could help you save money:

• no need to be loyal to an expensive brand just because it’s “cool”
• no need to get a waterproof (GTX) shoe if you don’t run in wet conditions regularly
• check out the shoe’s previous versions (sometimes changes are minor)
• check current deals and discounts on RunRepeat