As a runner, you have probably read a lot about trail running. How fun and “playful” a run can suddenly become. But you have probably also heard about having to have a different running shoe if you want to run trails. Both things are completely correct, but not as straightforward as it sounds. That’s why we want to help you through choosing trail running shoes with this guide and our accompanying guide about trail running itself will help you understand what it is that makes it SO fun.
Your regular running shoes are excellent, we have no doubt about that, and you are rightly thinking: “Why can’t I just use my own running shoes – why do I HAVE to buy new ones?” And it’s completely fair to have that thought, especially considering how expensive running shoes themselves are. But you will definitely find the answer in our 2 guides about trail running and choosing the right shoes. Because it is completely related to the level of challenge your surface is when you run trails. But we will try to outline all of that for you with this guide. Why should you go out and buy yourself a pair of running shoes with studs on the outsole, what do you get out of it and what can you expect it to cost.
But back to the confusion in this trail world. Of course, there are running shoes developed for every aspect of surface you can think of when you are running. We are trying to outline as clearly as possible what the general public should look for when talking about trail running shoes. So let’s start with them.
Choose the right trail running shoes
The reason why so many manufacturers, webshops and other experts are making such a big deal out of you choosing to run in real trail running shoes is not solely because of an urge to sell and make more money. We at Iloebesko have “nothing in a pinch” regarding sales, inventory, etc., but we are happy to join the chorus about choosing trail running shoes for trail running..
We do this solely for the reason that it gives you the best experience and significantly minimizes the risk of unpleasant injuries. A trail running shoe is built to handle the surface. Just as a regular running shoe is built to handle the hard pressure of asphalt, trail running shoes are also built to handle the uneven surface of the forest. You can read about the difference between a regular running shoe and a trail running shoe further down in the guide.
Our video guide on trail running will help you
We have tried to put into words everything about choosing the right trail running shoes in our video guide that supports the entire article.
Types of trail running shoes
There are a few different over-categories when it comes to trail running shoes. It could easily be divided into many different sub-categories, but below we have given you a description of 3 different sub-groups, where we also provide references to specific models.
The wet, challenging and most difficult surface
That’s probably what a lot of people associate with trail running. Getting out and running a bit in the elements. Where the water has had its effect on the surface. Fortunately, we in Denmark are blessed with plenty of these months over the course of a year.
A surface that is affected by water requires a special sole construction. Here you should look for the coarser sole on your trail running shoes. A sole that goes into the surface and ensures that you do not fall over or slide when you rush down a hill or make a certain change of direction. If you have tried to run such a trip in your regular running shoes, you can definitely say that it is a bit like “Bambi on ice”. If you come across it in a trail running shoe that is adapted to this type of surface, you will undoubtedly notice a significant difference in both performance and experience.
A great sole for wet trails
Notice how good the grip has been on the surface?
All-rounder is good on the trail
Above you will find the description of the wet trails. This part is a description of the dry all-round trails. And this is where some of it seems difficult to understand. Let’s just say that your regular running shoes can easily handle running on the wide and fine forest paths in the vast majority of cases. As long as you stay away from branches and thorns.
But what is a dry trail route? Yes, it’s a bit difficult to define. That’s why so many people buy these running shoes for all-round trail. Because then you’re well covered in both wet and dry. You get excellent grip in both types of trail running. And that’s usually “enough” for him or her who wants to start trail running. If you’re very experienced, you probably think a little differently.
That’s exactly why many Danish runners mention Salomon Speedcross as being the trail running shoe they know best. Because it is undoubtedly the best-selling all-round running shoe in Denmark. And that’s precisely because it covers the completely new or slightly experienced trail runner really well on both dry and wet trails.
So the conclusion to this rather brief outline of groups for trail running shoes must be that you must of course look at what surface you think you will be running on. If you know that you will always be running in very muddy areas, then go for a running shoe with a sole for this, if you are in doubt and perhaps want to be sure of your choice, then do as many others do, choose Salomon Speedcross.
Perhaps Denmark’s most popular trail running shoes
When King Frost stops by
It’s a bit special when winter comes around. There are some special running shoes for that kind of trail, or running in general. But definitely a running shoe wins many tests when we talk about trail running when there’s ice and snow.. Salomon SPIKEcross is the name of the shoe. What is special about this one is that the outsole incorporates small spikes that ensure grip on the even smoother surface..
If we are to talk about regular trail running shoes in this context, it is often the case that you do not experience quite as large amounts of snow and ice in, for example, the forests as you do out on the asphalt. And if you want to be on the safe side, there are “soles with spikes” that can be pulled over your normal trail running shoes. Experience tells us that it is very rare that you will encounter this variation of trail running, unless you are specifically traveling for it, then that is another matter.
Note the small spikes in the sole of the SPIKEcross
Drop on trail running shoes
The vast majority (so far) of Danish road runners are “heel landers”. And when we talk about running shoes for “heel landing”, we are talking about a drop height of between 7-12mm. If, on the other hand, you have joined the trend towards forefoot running, you will typically want a running shoe that has a drop that is less than 7mm..
You also have the option of choosing the drop height in your trail running shoes. Here you should know that many beginners see a great advantage in choosing a medium drop in their trail running shoes. This way, the transition from their regular running shoes to trail running shoes will not be so noticeable. If you choose a trail running shoe with a low drop of, for example, 4mm, you will find that you get more forward on your foot and your running style will be faster and somewhat more aggressive. You attack the terrain in a different way.
For example, if we take the most popular trail running shoe for beginners, the Salomon Speedcross, as our starting point, we have a drop of 10mm.
The difference between trail and regular running shoes
There are some clear differences between your regular running shoes that you use on the road and the shoes you need to use in the forest or in nature. Naturally there are differences, otherwise this entire guide would not have its justification. But below we have outlined the most common differences for you between your regular running shoes and your new trail running shoes.
Blue similar to = Regular running shoes
Green similar with = Trail running shoes
THE SOLE
The soles of your regular running shoes are made with almost no profiling. This means that you as a runner don't have much grip on the ground, but it's not necessary when you run on hard (and dry) surfaces.
The sole is the primary difference for a trail running shoe compared to a regular running shoe. The outsole is made so significantly differently because you need much better grip on the surface, as this will in most cases be softer, wetter or otherwise more challenging. That is why a sole on a trail shoe is equipped with larger "studs".
THE TOP
The upper of your regular running shoes should be supportive, super flexible and breathable. There's no real thought to durability, as you won't be near branches or thorns that could damage the upper.
A trail running shoe will typically have a slightly stiffer upper which is much more resistant to the challenges you encounter in nature due to branches, stones and or thorns. A trail running shoe usually also has extra protection for your toes on the upper. This is because the toes are much more exposed to shock when you run around between stones, tree stumps or something completely different.
THE SHOCK ABSORBING
Whereas in your regular running shoes for hard surfaces you have to take into account the "bounce back" that a hard surface can give, the situation is different with trail running shoes. A regular running shoe is designed to give you the absolute best possible "soft" experience.
A trail running shoe is not equipped with nearly as much cushioning as a regular running shoe. This is for various reasons. Primarily because the surface you run on is much more yielding so the big soft cushioning pads are not necessary. Cushioning also takes up space in the midsole, so the shoe will also be taller, which is not the best match for trail running.
STABILITY
Your regular running shoes may have some form of stabilizer. This can be in the shoe's construction but also as a pronation brake. The shoes are made with internal wedges to slow down pronation.
Trail running shoes are very rarely built with pronation wedges and other similar technologies. And that's because it doesn't make sense to slow down pronation from a foot that is very rarely in a "flat and neutral" starting point. When you run trails you would much rather have a feel for the surface, and that's what you get.
FIT
Not to say that a regular running shoe can't have a tight fit, but where it's an option in regular running shoes, it's almost more of a requirement when we're talking about trail running shoes. You experience much more air and a softer fit in your regular running shoes.
Your trail running shoes should have a tight fit. At least if you want the best experience. Some people consider a tighter fit to be a worse fit, but that's not the way to think about your trail running shoes. You have a much more lively foot position and a lot of braking when trail running - and it's important that you can't slip inside the shoe.
The sole of a regular running shoe
A “real” trail running shoe with a profiled sole
Look at these 3 things when choosing trail running shoes
We have made this small overview of 3 things we think you should look at if you are going out as a relative beginner in the trail running area. There are many aspects when you are going to start trail running. But the purpose of this guide is precisely to make it much more manageable for you. So we have chosen the points we believe are the most important and will give you the best experience.
3 points to measure your “trail level”
In fine clothes
In this guide, both in written text and in our video, we mention that the choice of surface is of course important for the choice of your new trail running shoes. As described in the section about “types of running shoes”, as a beginner you will probably get the most out of choosing a trail running shoe for all-round surfaces. That way you have the opportunity to “choose” later. Understood in the way that you are bitten by the more challenging style on the wet trails, you can subsequently buy shoes that are more specifically suited to this.
Level
You need to know or perhaps more closely recognize your level. If you are a beginner, buy shoes accordingly. The more experience you gain with trail running, the more specific running shoes you should buy.
Running style
Running style is a bit of a twist, because as previously mentioned we don’t use support and pronation wedges in the same way as in regular running shoes. But with running style we would recommend you to look at whether you want to run aggressively, or you might prefer to run the quiet trail run for the exercise and experience.
If you ask yourself these few questions, you are much closer to making the correct choice for your new trail running shoes.
Example of trail running and shoe selection: Example of trail running and shoe selection:
Substrate: “I’m not quite sure”
Level: “Haven’t really tried it before”
Running style: “Aggressive runner – I run fast on the road anyway, and want some exercise for the money”
In the above case, I would recommend an all-round trail running shoe because we are at a beginner level and the runner has not fully thought about the preferred surface. The aggressive running style is seen as a bit high in this case. If you are a beginner, you do not know what an aggressive running style in trail running is, and then it is better to have a shoe that covers you all-round. Salomon Speedcross or maybe a Saucony Peregrine would be a good choice here.
The main differences in a trail running shoe
About the Author:
En passioneret løber der elsker at nørde med både løbesko, og selvfølgelig også alt det fysiologiske omkring det at løbe. Ja, jeg har rigeligt med løbesko, det siger min kone i hvert fald. Men jeg kan altså ikke lade være.....