THE DIFFERENCE BETWEEN TRAIL RUNNING SHOES AND RUNNING SHOES

First, let’s nail down the difference between a trail running shoe and a regular running shoe. Essentially, trail running shoes are designed to enhance grip and give you increased durability and support to tackle the testing conditions. They often have greater ankle protection for added stability on the uneven surfaces you might come up against. On the other hand, standard running shoes are usually made with a higher emphasis on cushioning for hard roads and pavements. So, whether it is rocks, gravel or grass that you are running on, trail running shoes are definitely your best bet for tricky terrains. They protect you from injury and let you get the most out of your run.

UNDERSTANDING TRAIL RUNNING SHOES

So, what makes a trail running shoe what it is? Well, here are the key features that define a good, reliable pair of trail runners:

Outsoles

The outsole is the bottom of the shoe, where the shoe meets the ground. Lugs are the traction patterns on the outsole that give you enhanced grip on specific surfaces.

• Aggressive lugs that dig into the terrain to give you increased grip.
• The lug patterns vary from deeper and wider lugs for wet terrain to shorter, tighter lugs for dry trails.
• The rubber type affects traction, too. Softer rubbers stick better on rocks, while harder rubbers last longer on rough surfaces.

Cushioning

This is the material and technology within the midsole, designed to absorb impact and deliver a responsive stride. It helps you stay comfortable on the trail and reduces the chances of injury.

• Minimalist cushioning shoes offer less padding for a closer-to-the-ground feel.
• Maximalist cushioning shoes provide extra foam for shock absorption and comfort.

Upper protection

Upper protection consists of the materials in the upper and added elements to the design that prevent injury on rocky or uneven terrain. The materials are often anti-abrasive and water-resistant in order to give you better durability and keep you comfortable.

• Reinforced toe caps that shield against rocks and roots.
• Durable overlays that improve support and resistance.
• Some trail running shoes have water-resistant uppers to keep feet dry.

Midsole stability & support

Added midsole support can help you stay safe and injury-free on the trail, with additional foam and plates to stop your ankle from rolling.

• Features like dual-density foam, rock plates, or torsion systems help prevent ankle rolls.

Heel-to-toe drop

This is the difference in height from the heel to the forefront of the shoe and can impact how your shoes feel on your specific route.

• A lower drop provides a natural gait and better uphill propulsion.
• A higher drop gives more heel cushioning for downhill comfort.

DURABILITY & PROTECTION

Unlike regular running shoes, trail runners are designed to take a beating. Whether they are being caked in mud or being crushed against hard rock, they are built to last, give you a smooth ride, and prevent injury.

There are three main aspects that separate trail runners from road running shoes. So, let’s take a look at what goes into protecting your feet on the trails.

Upper materials

Most trail runners consist of tough mesh or rib-stop fabrics to give you enhanced breathability, similar to regular runners. However, unlike road running shoes, they are often protected by added overlays to stop rips and scuffs and give you better durability. Reinforced toe bumpers and wraparound rands for extra shielding make them even more resistant to abrasion from rocks, while also preventing injury by stubbing on rocks.  

Rock plates

A lot of trail running shoes contain a stiff plate between the midsole and outsole that blocks rocks from bruising your feet. This plate is usually thin and unnoticeable, but it absorbs the impact of rocks against your feet and shields you from potential injury.

Outsole lifespan

The rubber lugs on the outsole of trail runners give you exceptional traction. Some are softer, prioritising traction over durability, while the harder compounds last longer, but are less sticky than the soft rubber lugs. On average, trail shoes hold up longer than regular running shoes on varied terrains. So, if you’re looking for a longer-lasting shoe for varied running surfaces, they are definitely the preferred pick for you.

TYPES OF TRAIL RUNNING SHOES

There are a few different types of trail running shoes, each designed to suit different terrains, distances and running preferences. It is important that you choose the right type for you, so that you are comfortable and ready to smash your goals. Let’s take a look at the different types out there.

Lightweight

Designed for speed and agility, this type of trail runner is made with lighter materials to help you move quick. Usually containing less cushioning, they let runners feel the trail underfoot. If you’re running on well-maintained tracks then this type of trail runner is perfect for you, as the offer slightly less protection from rocks and rough terrain.

All-Terrain / Road-to-trail

Arguably the most versatile type of running shoe. They offer a good balance of cushioning and protection, letting you seamlessly transition from the road to gravel and dirt paths. They suit moderate distances as they are not too heavy and are equipped to handle multiple different surfaces.

Maximum cushioning

Finally, the shoe that is built with maximum endurance in mind for all you ultra-distance runners out there. Their thicker midsoles and soft cushioning reduce fatigue and absorb the impact of rough terrain on your feet. Slightly heavier than other running shoes, so speed and agility is slightly more limited. But for long distance and challenging trails, this type of shoe is perfect.

MATCHING TO THE TERRAIN

So, we’ve covered all the different kinds of trail runners out there, but how do you know which ones to use on the varying types of terrain? Well, let’s go over the surfaces that you will come up against on the trails, and what you will need to combat each one.

Hard-packed trails

This ground is hard. Usually packed with dirt and gravel, you will need a trail runner that has low profile lugs and responsive cushioning. This will keep you fast and comfortable, with the focus being on energy return rather than maximum grip on these surfaces.

Muddy or wet trails

The tricky one. Running on slippery trails can be daunting, but with the right shoes, you’ll be striding along with ease. You’ll need deep, widely spaced lugs in order to shed the mud build up on your runners and keep that grip solid. Quick dry uppers and water-resistant materials help to keep you comfortable and lightweight underfoot.

Technical or mountain trails

Now, for those rocky and uneven surfaces. Rock plates are fundamental for this kind of trail, preventing rocks from causing injury underfoot. Reinforced midsoles and supportive overlays also help keep your feet safe. Aggressive traction patterns will help with grip, ensuring you don’t roll your ankle and keeping you stable.

Mixed terrain trails

A lot of trails are not a set surface, with a combination of paths creating a complex route for you to tackle. The best way to handle these is with a pair of all-terrain runners that strike a balance between grip and comfort. Made with moderate lugs and versatile outsole patterns to hold onto dirt and gravel.

Now you have everything you need to get out there and take that first step by getting yourself a pair of running shoes that give you confidence. Even on the muddiest of trails. If you nail the fit, know your terrain, and pick a pair that suits your running lifestyle, you’ll be flying over the mud and rocks like a pro. Time to hit the trails and own it. But most importantly, enjoy the adventures ahead.