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Trail Running Shoes

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Trail running shoes are built for paths, gravel, mud and rock. Compared with road shoes, they have deeper lugs on the outsole, more protection underfoot and around the toes, and tougher uppers. Some come in Gore-Tex versions for wet and cold conditions. Choose by the ground you run on most.Read more

Trail shoe or road shoe?

Road shoeTrail shoe
OutsoleShallow, flat treadDeeper rubber lugs for grip on loose and uneven ground
UnderfootSoft cushioningFirmer midsole, sometimes with a rock plate
UpperLight meshReinforced areas, often with toe protection

Match the lugs to the ground

Lugs are the rubber studs on the outsole, and their depth is measured in millimetres. Shallow lugs of around 3 mm suit packed trails and runs that mix road and path. Deep lugs of 5 mm or more bite into mud, loose ground and technical terrain.

On wet rock, the rubber compound counts as much as the depth. Vibram Megagrip is one of the best-known sticky rubbers for slippery surfaces.

Protection underfoot and around the foot

A rock plate is a thin layer in the sole that shields your foot from sharp stones. Toe protection guards against rocks and roots. A gusseted tongue, sewn to the upper on both sides, helps keep grit and small stones out.

Gore-Tex or mesh?

Gore-Tex versions, usually marked GTX, keep water out of the shoe. Once water gets in over the collar, though, it stays in. Choose GTX for cold and wet months, and breathable mesh for summer.

Trail lines to know

The Nike ACG Pegasus Trail brings road-running responsiveness to the trails, with grip for wet ground and a wider forefoot. New Balance's Hierro pairs dual-density Fresh Foam X with a Vibram Megagrip outsole and toe protection. adidas runs its trail shoes under Terrex, and PUMA under the Voyage NITRO name. Several of these lines also come in GTX versions.

Keep road stretches short. Trail lugs wear down faster on tarmac.