Welcome,
One of the most common questions that lands in my inbox each week is: I'm running on trails, do I *really* need a trail shoe?
If you're running on flat, grassy, and non-technical trails, then road shoes are fine. If you aren't having any issues running on the trails in your road shoe, then you are fine. You won't do any damage by running on ANY trail in a road shoe, but the steeper and more technical (or rocky) the trail, the better it is to have a trail shoe. Wet trails also are a lot easier with a trail shoe.
As the name suggests, trail shoes are best for rugged terrain. The tread on a trail shoe is much deeper and will grip the ground much better.
Keep in mind, you can use a road shoe for trails, but you can't use a trail shoe for the roads.
So what is the difference?
Tread: The soles of trail shoes are thicker with more traction. Trail shoes grip the ground better and keep you more stable on uneven terrain like dirt, mud, roots, or even a stream crossing.
Foot protection: Oftentimes, trail shoes have built-in gaiters to keep excess debris out of the shoe. Many trail shoes even have a Gore-Tex version to keep you dry. You never know what kind of debris you'll find on the trails, and road shoes have more built-in features to protect you.
You don't need a trail shoe, but it usually makes running easier. Just like having a speed workout shoe, it can only enhance your running.
Here are a few great trail shoes out right now:
It's not an "end-all list," but they are shoes I've had personal experience with and think they are good shoes. Am I a trail expert? Absolutely not. Do I know shoes? Yes.
Altra Lone Peak:
The brand Altra is a "zero drop brand." The toe box is wide (but it is not the widest in the industry…In fact, people claiming Altra has the biggest toe box in the industry are a major pet peeve I have. It doesn’t; most shoes that come in a wide width are much wider).
The Lone Peak 5 is one of the best-selling shoes in the trail world, for a good reason! It's responsive and cushioned. The Lone Peak even has laser-cut holes to allow water to drain out of the shoe.
Brooks Catamount:
A new shoe from Brooks, the Catamount is lightweight but still has plenty of cushion. It uses the same foam as Brook's "fast shoes" but is designed to go faster on the trails. If you like more cushion but want something lightweight and springy, it's a great option.
Hoka Torrent 2 (review here)
The Torrent is popular for many trail runners (including me) due to the cushion and the tread. It's hard to find a shoe with that much cushion and tread and isn't bulky.
The Hoka Torrent 2 was created as a trail racer. It's one of the "faster" trail shoes, and if you are looking for a racing shoe, it's a good option. I really like it because it’s lightweight and nimble. Out West, I've run the majority of trails in it, although I'm not sure I would run an ultra in it (not that I have plans to run an ultra at all. I believe it's better for runs under 2 hours).
Hoka Speedgoat 4:
The Speedgoat is a supportive shoe for anyone looking to get out there. It's one of the best "beginner" trail shoes.
Hoka partnered with Vibram for the outsole, so you'll be hard-pressed to find another trail shoe with that much grip. If you're clumsy like me, this is probably a good shoe to start with. There are various options for the Speedgoat, from the standard trail shoe to waterproof, and even a midlevel with ankle support.
North Face VECTIV Flight (review here):
At $200, this shoe is not cheap. This brand new carbon-plated trail shoe from North Face is a fast option for the trails. Like any carbon-plated shoe, you do feel the energy return. It's designed for running fast on trails, and you will do that.
Keep in mind that the more rocks you add to a trail, the less the carbon plate will propel you forward.
My recommendation is: Use it as a racing shoe and use something else for training. (That's why they made the Infinite and Enduris too).
Saucony Peregrine 11 (review here).
If you're a Saucony fan, the Peregrine is a durable, springy ride but in trail form. It's a jack-of-all-trades trail shoe that can be used for a lot of different types of trails. The outsole has one of the most aggressive treads and can handle some of the toughest terrain.
I recently started using the Saucony Peregrine 11 ST (ST meaning soft ground), and it's great. It might be a contender for my favorite trail shoe).
I will say, I rarely say updates are *way better* but I do think the Peregrine 11 is significantly better than the Peregrine 10.
So...Do You Really Need a Trail Shoe?
If you find yourself running on difficult trails often or losing your traction, a trail shoe is going to help. A trail shoe is even more specialized than a road shoe and will provide more traction and overall be more comfortable. Having a trail shoe is only going to enhance your running experience.
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As always, stay healthy and safe. Thank you to everyone who reads, shares, and subscribes.
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