Shoe choice is such an important part of running!
Trail running shoes are similar in their construction to road running shoes, but have many advantages over road running shoes for certain running conditions. In addition to trail running, they are also worn regularly for walking, light hiking, and as street wear.
Trail running shoes are constructed specifically for running on rough terrain. The differences in their materials allow for greater traction and stability on mud, rocky ground, gravel, snow, dusty roads and other rugged settings. This is important because trail runners often strike the ground with only a small section of the foot. In addition to protection from roots and rocks, trail running shoes also provide the means for steep angles, tight turns, and areas where a soft step is followed by a hard impact.
There is a lot more stability in trail running shoes. Soft cushioning can lead to turned ankles so most trail running shoes have midsoles made of dual- or triple-density EVA foam. Running on any surface is a high impact sport; the lack of cushioning in trail running shoes is largely counteracted by softer running surfaces. Trail running shoes also have added motion control for running on uneven surfaces. They feature strong medial supports and sturdy heel counters. The tread patterns on the bottom of shoes are more aggressive, often with more, multi-directional lugs and are made from sticky rubber to achieve better traction. Protective toe caps protect from bumps and stubbed toes.
The uppers of trail running shoes are more durable and are often made of semi-waterproof materials that have moisture wicking properties. Many also are quick drying – an important feature when running across slippery logs and through puddles or snow. The different lacing systems for trail running shoes are numerous and more advanced; they include features like toggles for a tight, precise fit.
Trail running shoes are usually made of lightweight materials, but some get a bit bulky and have significant added weight. Watch out for this pitfall by looking for good durability without too much heaviness. However, depending on the running local, the benefits may outweigh this downfall. Because of the increased stability, trail running shoes are somewhat stiff and aren’t great multi-purpose shoes. Use a trail running shoe only for its specific purpose and not as a general trainer.
As for the fit of a trail running shoe, there are a few things to remember. The heel needs to have a snug fit while the forefoot and toe box should have a little extra room. It is important to minimize foot slippage within the shoe for stability. This can be aided by lacing the shoes looser at the bottom and more tightly near the top.
