Trail Running Essentials

Trail Running Shoes

Rooted in nature, trail runners live at the intersection of exploration and exercise. Moving through the elements means we’re often faced with a path that fights back—but trail running is rewarded with breathtaking views and a serious endorphin boost. We look for shoes with lugs for grip, the just-right stack and drop for our feet, and solid construction to stay striding with poise and heading towards great feelings in these demanding environments.

Keep scrolling for a trail running shoe spec rundown and our top picks. Or, if you’re looking for a deep dive on shoe anatomy, check out the article below.

1. Try Them On: The best shoes for you will largely depend on your body, gait type, personal preferences, and the trails you run on. This guide aims to offer everything you need to know to land the right pair for you, but we highly recommend visiting a backcountry store to get an in-person try-on before committing. We also think word-of-mouth is the best way to learn about any kind of gear. You can reach out to a Backcountry Gearhead® Expert and they’ll hook you up with their intel and recs based on your personal preferences.

2. Fit: Every brand fits differently, so it’s important to know your own heel-to-toe measurement. You can trace and measure your feet at home or visit a store and use their device to measure and compare with each brands’ size charts. About a thumb’s width of space between your toe and the tip of the shoe is ideal to prevent harsh toe-to-shoe strikes.

3. Stack Height: Stack height refers to how much cushioning is between the ground. It’s the main driver behind impact absorption, stability, energy return, and overall comfort. A thicker stack height can provide increased comfort and reduce fatigue, especially during longer runs.

4. Stability: How much is enough? It depends. Stability could be helpful if your feet overpronate (roll inward) or oversupinate (roll outward). Many people who neutral gait won’t want stability shoes. Knowing how your feet land helps determine whether you need more neutral-leaning or high-stability shoes. Most brands will let you know which support type they’re meant for. Check the outsoles of your shoes for wear to see if you’re favoring one side or the other then consult a Gearhead to parse through that information.

5.Upper Materials: Since trail running shoes will be exposed to harsh terrain and conditions, we look for durable, breathable, uppers, and we sometimes reach for GORE-TEX (GTX) or water-resistant upper materials for spring conditions. Close-fitting collars and gusseted tongues will help keep pebbles and debris out.

6. Outsoles: Trail running doesn’t follow straight lines, so lug patterns that add traction in all directions with deep lug sizes that provide a solid amount of grip are best. They’ll also help increase security in muddy or pebble-ridden paths.

7. Drop: Drop is the difference in height between the heel and toe cushion. For example, if there is 26mm of cushioning under your heel and 20mm of cushioning under your forefoot, the shoe has a 6mm drop. Drop affects running form, stability, muscle activation, injury prevention, and overall performance. A higher heel-to-toe drop promotes a more heel-striking form. Conversely, lower drop numbers encourage a more natural or midfoot-striking form.

After all the miles we’ve put these shoes through, we’ve found stack height to be a key differentiator between trail running shoes, so we’ve outlined our top shoe picks based on minimal, moderate, and maximal cushion options.

Moderate Cushion Trail Running Shoes

Moderate cushion trail shoes are the most common type; we think of them as all-rounders or daily-drivers. Featuring a stack range of about 17–32mm, they’re a good bet for beginners and best for people who pace with a neutral gait. They aim to provide enough cushion to take some strain off your body without providing so much “float” that you can’t feel the trail.

Maximal Cushion Trail Running Shoes

Maximal cushion shoes' high EVA stack increases plushness to lessen the repetitive impact our feet take. Their stack heights are usually greater than 32mm, making them a great option for long distance runners to lock in their flow with comfort, or trainers looking for a softer option than what they’ll be racing in. The best shoes in this category deliver fantastic levels of comfort without sacrificing prowess on technical terrain. Picks that keep our feet locked down over a pillow of cush, yet drive over tricky, undulating sections of trail without hesitation impress us Gearheads most.

Minimal Cushion Trail Running Shoes

Minimalist running shoes have the least amount of foam cushion, and the most amount of ground feel. Running in these shoes allows your kinetic chain (muscle network) to act more naturally, but they’ll put a lot more stress on your feet, ankles, and calves. If you’re buying your first pair of minimalist shoes, acclimate slowly to prevent injury. The best minimalist trail running shoes offer that near-barefoot feeling but still integrate some tip-of-the-toe protection. An aggressive tread pattern, a fit that promotes natural toe dexterity, and durable fabrics were other key considerations in our selections below.

Trail Running Apparel

While shoes keep us in touch with the terrain, the right jackets, shirts, and shorts charge us up to our runners’ high even faster.

Jackets: We like to bring a lightweight, packable, breathable shell to stay prepared for however the scenery, weather, and pace changes. GORE-TEX layers or DWR (durable water-repellent) coatings are our top choices to stay moving through inclement weather.

Shirts & Shorts: When the pace heats up, we prefer low amounts of lightweight, breathable, and sweat-wicking coverage that lets our bodies’ temperature stay regulated and conditioned for success.