The complete guide to choosing the right trail running shoes
- Olivier_EMOTIONALPINE
- 4 days ago
- 8 min read
Choosing the right trail running shoes can be difficult. There are numerous manufacturers and countless models on the market. Add to that the influence of trends, conflicting marketing messages, and outdated beliefs, and you have a recipe for confusing consumers. Here's an overview to help you make the right choice and enjoy a comfortable stride on the trails.
A trail running shoe is a combination of features designed to provide a minimum level of comfort and safety for the user. In reality, there's rarely one shoe that's inherently better than another. It all depends on the runner, their foot type , their running style... and their preconceived notions.
Here is a summary of the criteria analyzed in this article to help you learn everything about the subject and have all the information you need to choose your trail running shoes:
Criterion 1: Lightness
What makes a good trail running shoe?
A good trail shoe is one that allows the runner to exploit their full potential and not hinder their enjoyment of running along the trails beneath their feet.
To do this, we will look for a set of criteria, sometimes contradictory. The best trail running shoe FOR YOU will therefore often be a matter of compromise.
What if compromise didn't exist? What criteria would be met in this ideal trail running shoe?
We can imagine that the ideal shoe should offer dynamism and protection, be lightweight and durable, protect the foot against all eventualities while remaining flexible. It should also grip like mountaineering crampons and adhere like climbing shoes. It should be comfortable for hours on end, with cushioning worthy of the best suspension systems, all while allowing the foot to use its biomechanics as naturally as possible. Of course, it must be breathable, waterproof, and fit snugly for greater precision, while also being wide enough to allow the foot to expand and prevent irritation.
In short, do you grasp the utopia? Many of these criteria are contradictory, making it difficult to reconcile them.
At this point, I may have confused you? Keep reading, everything will become clear!
What criteria should be taken into account?
We mentioned some criteria in the previous paragraph, here we will go into more depth on each of these criteria to highlight them according to your priorities.
Criterion No. 1: Lightness.
The weight of your equipment is crucial in running. And it's even more important when it comes to shoes. Indeed, moving mass has a much greater influence than inert mass (like a backpack, for example). And the influence of weight increases exponentially as you get closer to the extremities (in this case, the feet). It's a matter of inertia.
According to The Running Clinic, several studies have shown that adding 100 grams to shoes increases oxygen consumption by 0.7 to 1%. This 1% increase translates to a decrease in running speed of almost 3 meters per minute on flat ground.
Furthermore, the overall weight we have to move has a greater impact on the energy expended as the elevation gain increases. This is the case, for example, in trail running.
The weight of the shoes is also the factor that has the most influence on running biomechanics . The lighter the shoe, the easier it will be to run according to your own running pattern.
The weight is generally given for a size 42.
We can consider a shoe to be lightweight under 280 grams for ultra-distance running, and 220 grams for shorter distances. It's up to you to set the bar according to your criteria!
Criterion No. 2: Depreciation.
Although there are many debates and conflicting studies on the benefits or lack thereof of shoe cushioning for running, many of us notice increased comfort and even greater ease when we have cushioning under our feet.
As evidenced by the fact that the more cushioning we have, the less effective our proprioceptive sensors—which we all have under our feet (and which are constantly being trained)—become. These proprioceptive sensors are what allow for an effective response from our "natural suspension" system. That is to say, the entire system of arches, ankles, knees, hips, etc.
Key takeaways: The more cushioning we have, the more comfortable we are. But the more cushioning we have, the less our body naturally absorbs impact. The desired level of cushioning is therefore a compromise to be found between our own capabilities (which diminish over time, but can be improved with strengthening exercises, such as walking barefoot or even running in minimalist shoes ) and our need for shock protection.
In short: We will seek the minimum protection our feet need. (Which still means that we need protection. At least most of us do.)
Criterion No. 3: The fit.
By "fit" we mean the shoe's fit. While it seems obvious to everyone to choose a shoe with the right length (roughly, a good centimeter of space in front of our toes), it is much less intuitive to think about the right width.
Imagine a shoe so wide that your foot twists inside the shoe at the slightest incline. Not ideal for running on technical trails, is it?
Conversely, a shoe that fits snugly will be much more precise and comfortable on technical trails. Climbers have understood this well, choosing climbing shoes up to four sizes smaller!
Be careful though, shoes that are too narrow can cause irritation or painful spots. Also remember that your feet swell during exercise.
The fit of a shoe also involves taking into account anatomical particularities. Hallux valgus or Haglund's syndrome, for example.
Let's also consider the toe box. It needs to be wide enough to allow the toes to spread out and act as stabilizers. Brands have often offered a rather narrow toe box. This creates a sportier look, but it doesn't make much sense from an anatomical point of view.
Criterion No. 4: Grip and adhesion.
In trail running, and to feel comfortable on all terrains, it is essential not to slip. Makes sense, right?
For this, we will differentiate between grip and adhesion.
Grip : This refers to the sole's ability to grip the ground. Essentially, deep lugs capable of digging into snow, mud, loose soil...
The disadvantage of this type of cleat is their low resistance to wear and their high resistance to traction: Therefore, they should be avoided for strong acceleration on asphalt!
The standard depth of the lugs on a trail running shoe is +/- 4mm.
Grip : Here, it's clearly the quality of the rubber. Its ability to hold on firm surfaces, such as rocks, wood, etc...
One might think that the softer the rubber, the better the grip, but the faster it will wear out. This is partly true, but manufacturers have made significant progress in recent years, and it's rare that the outsole is the limiting factor in terms of wear. (Generally, the cushioning degrades much more quickly.)
Criterion No. 5: Sustainability.
Our favorite trail running shoes can wear out much faster than we can imagine!
The weaknesses of trail running shoes are generally found in the mesh , where the shoe bends in front of the laces. It's possible to repair this with epoxy glue, for example, although it's not a very neat solution.
But the main wear and tear is far less visible! It's the cushioning. Although many manufacturers advertise a lifespan of around 800km, in reality, effective cushioning rarely exceeds... 300km! However, a few models clearly stand out from the crowd and manage to maintain decent cushioning throughout the shoe's entire lifespan. (Spoiler alert: It's never EVA foam .)
Criterion No. 6: Flexibility. Rigid shoes VS flexible shoes.
Basically, it's the shoe's ability to deform. We can distinguish between longitudinal flex, that is, in the direction of toe to heel; and lateral flex. In other words, torsional flex.
The more flexible a shoe is, the freer the foot will be to use all its proprioception, and especially its intrinsic ability to stabilize us and allow all the muscles and ligaments to work together, without being hindered.
The argument for rigid shoes is to relieve pressure on the foot muscles. But in this case, it's the Achilles tendon and calf muscles that will be under more strain.
Another argument in favor of a stiff shoe is to increase energy return. This would be the case with a shoe featuring a carbon plate. This argument is not universally accepted.
Be aware, however, that a new shoe, even a minimalist one, can feel stiff. Generally, the shoe softens up as you wear it for miles.
Criterion No. 7: The drop / The stack.
The drop : This is the difference in height between the heel and the front of the shoe.
So if we're barefoot, we have a drop equivalent to 0mm. And the complete opposite would be stiletto heels!
In my opinion, we give far too much importance to the drop, and many uninformed runners consider the drop to be the value that determines whether a shoe is minimalist or maximalist.
It is true, however, that a low drop makes it easier to land with your foot flat, as well as promoting better body alignment (shoulders, pelvis, ankles). On the other hand, this low drop will put significantly more strain on the calf muscles. For this reason, it is recommended to gradually decrease the drop value, allowing the body time to adapt.
It's often understood that if you have knee pain, then lower the drop of your shoes. And if you have calf or Achilles tendon pain, then increase the drop.
There is a logic to it, but as is often the case, it is not an absolute truth either.
OK, but what is a low/high drop rate?
8mm and above: significant drop
6mm: intermediate drop
4mm and less: low drop
Stack height : This is the height of the sole block of the shoe. Generally, this value is measured at the heel. It is undoubtedly one of the most important elements in defining whether a shoe is minimalist or not, and it is one of the criteria that most influences the running experience.
A shoe that sits close to the ground, with a low stack height, will allow for better balance and improved feel for uneven surfaces. In short, greater proprioception. Combined with a flexible shoe, this will be ideal if you're prone to ankle sprains.
However, the smaller the stack height, the harder it is to incorporate a good amount of cushioning. In theory: Thick sole = cushioning and stiffness. (This isn't always true)
Note that it's difficult to compare stack sizes between different brands. The way stack sizes are measured varies from one manufacturer to another! Some include the studs and insole, while others don't.
If you've been following along, you'll have understood that there are shoes with a 0mm drop but with a very high stack height and cushioning. So be careful not to confuse these two values.
Conclusion for choosing your trail running shoes.
There you have it, all the information you need to carefully choose your next trail running shoes. It's not always easy, and ideally, you should take the time to run in lots of different models to see what suits you best. A recipe that works for many runners: Have two pairs of shoes. One extremely lightweight pair with a 4mm drop or less for shorter runs to strengthen your feet and gait. And another, more traditional pair for longer runs.
A few warnings:
Manufacturers don't all agree on shoe categories. For example, one brand might advertise the same model as an ultra-trail shoe, while another might advertise it as a medium- or even short-distance shoe. So you know what to compare to form your own opinion.
Be wary of tests found online! It's rare for a reviewer not to be biased by the type of shoes they usually run in. For example, if someone uses a shoe with enormous cushioning, then a shoe with standard cushioning will seem "ultra-firm and responsive" in comparison, when in reality, this isn't the case on a market scale.
If you liked this article, feel free to share it and talk about it with others!
To learn more:
The minimalism index for comparing shoes. Developed by The Running Clinic.
"How to modify your trail running shoes" An article I wrote on the Instagram account olivier_emotionalpine. Subscribe! <3
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