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From rocky mountain runs to muddy spring trails, we tested the best trail running shoes for every use and budget.
Venturing off-road can provide a mental lift to your weekly routine and reap huge fitness gains. While we’ve all taken our road shoes to the trail, having specific trail running shoes will elevate your off-road game.
The perfect shoe is the calculus of individual fit and the type of trail you run on. To collect feedback, we had our team of testers from across the country run in diverse terrain.
From rocky scrambles to mellow hikes to the Leadville 100, we’ve worn these trail shoes through rain, summer heat, and everything in between. And while there isn’t a single perfect shoe for everyone, we’ve categorized our top picks to help you find the best fit.
Fortunately for runners, 2024 is a great year for trail running shoes. Every shoe on this list is a stellar choice, with several capable of crossing over into a variety of terrain.
To curate this exhaustive list, our team of dedicated trail runners clocked endless miles in a broad diversity of conditions and landscapes to bring you the streamlined selection of fifteen shoes you see today.
Our list is quite comprehensive. If you need more help deciding, be sure to check out our buyer’s guide at the end of our review to unravel just how to choose the best trail running shoes for you. Also, check out our comparison chart to see how our choices stack up against one another, and our FAQ section for any lingering questions.
Editor’s Note: We refreshed this article on December 12, 2023, adding two new products, additional details about our testing practices, and more information in the FAQ section of the buyer’s guide. We also made sure our product list is up-to-date with current models, colorways, and designs.
A balance of snap, cushion, traction, and fit, Nike’s Terra Kiger 9 ($150) stands head and shoulders above the field of shoes we laced into this year.
Core to TK9’s comfort is the full-length React foam midsole. Prior iterations featured an Air pod unit in the forefoot, but this has been removed in this update to bring the runner closer to the ground. The result is a firmer cushion with a slight rocker that puts a spring in your step. The shoe wants to take flight with every stride.
The breathable revamped upper fits like a sock and minimizes debris buildup. There’s zero play in the shoe; the heel and tongue pads are engineered to lock the Kiger to the foot, connecting the runner to the trail. More porous than other uppers, Nike lines the toebox with an inner sock, which curbs the amount of sand and grit from spilling in. The bootie liner rides up over the toes, connecting to the tongue. This keeps the tongue pegged dead center over the foot.
Inside the shoe rides a segmented rock plate. While the shoe’s rocker is minimal, the stiff heel yields some flexibility as the plate segments towards the toes, allowing good mobility while climbing.
Per usual, the design team at Nike hits it out of the park. The TK9 sports gorgeous lines and is available in a variety of bright colorways. For those who like it tamer, the TK9 is also available in black and grey.
Equal beauty and brawn, the Kiger embodies the evolution of the modern trail shoe. It’s low to the ground, protective, springy, and shouts at you like a backseat driver urging you to step on it.
The TK9 has become our go-to trail shoe for quick lunch runs to long, Saturday miles. It’s the shoe we kept wanting to lace back into after testing the competition and it’s what we recommend to our friends looking for a great all-rounder for the trail.
Plush midsole, supportive upper, and a robust rocker, The North Face VECTIV Enduris 3 ($149) was our favorite cushioned shoe tested this year.
In back-to-back testing against other trail shoes, the VECTIV Enduris 3 felt more cushioned. No laggy, doughy ride. The midsole feels both supportive and energetic. Helping propel you through the gait, the Enduris II has a TPU plate and an aggressive rocker. The combination keeps the feet protected and legs rolling with quick turnover.
Riding above the robust midsole is a breathable upper that snugs the heel and opens a touch in the toebox. It’s not aggressively wide (like an Altra), but cradles the foot with secure comfort.
The foot drops into the plush midsole and is stabilized with both lateral and medial postings that creep up the shoe’s sidewalls from the TPU plate. For a mileage shoe, the Enduris II has plenty of stability to minimize the odds of torquing an ankle.
While tailored for high miles, we feel the VECTIV Enduris 3 strikes a balance of comfort and stability with proper roll and rebound, making this a good all-arounder for many runners.
We’ve seen a few brands introduce carbon plates to the running world. TNF’s VECTIV and Craft’s CTM Ultra come to mind. As you’d expect, these shoes provide spring and rigidity — and are meant to go fast.
HOKA Tecton X 2 ($225) entered the ultrafast field with its own carbon whip, designed to keep the turnover revving toward a PR. In our opinion, the Tecton X sets the current bar for carbon-plated shoes and is worthy of consideration.
Like all HOKAs, the cushion is top shelf, with a softer layer against the foot and a denser, responsive layer closer to the ground. Sandwiched between the foams are a pair of carbon plates that give you the stiffness and spring you’d expect from carbon while yielding lateral compliance to negotiate the changing terrain.
Laced down over to just above the toes, a Matryx upper hugs the foot, weaving in breathability and adjustable comfort for long days on the trail. A Vibram Megagrip outsole with an early-stage MetaRocker is studded with spaced 4mm lugs to shed mud without sacrificing traction.
As a whole, the Tecton X 2 has a pop that shouts speed.
Do you need a carbon shoe? Well, with the release of the Tecton X 2 — maybe! If you are a racer who’s been on the fence with carbon fiber plates, this is the shoe we’d recommend pulling the trigger on.
With a name like Salomon Ultra Glide 2 ($150), you’d guess these would be one smooth-striding pair of shoes. And you’d be right. Packing a significantly high (26mm-32mm) stack height with a higher-volume upper and responsive midsole, the Ultra Glide is at once luxurious and aggressive underfoot.
In early testing of the Ultra Glide 2, we ran several 3-mile “road to trail” routes around the Colorado front range. We looked at the shoe very critically at first. We tend to prefer responsive, moderately-cushioned shoes over “maximal” shoes for most of our runs. But the Ultra Glide 2 quickly won us over, performing much more responsively than we expected. On steep, rocky trails, the shoe really softens up sharp edges thanks to the thick Energy Foam midsole. But the shoe is in no way sluggish, giving good energy return, especially for a shoe with so much stack height.
The “reverse camber” profile (a term borrowed from the ski world) means the sole rolls over the ground like a rocking chair. You’ll notice that it feels pretty good if you heel strike, and helps with smooth rough downhill sections. It rolls through to a nice secure toe-off. We found it fairly easy to keep a mid-foot strike and toe off moving quickly over flat surfaces.
The traction is mid-tier. The 3.5 mm lugs are plenty to dig into most soils and a nice compromise. The outsole is only OK on wet rock, but otherwise gives good traction. The mid-length lugs also perform pretty well on pavement, making the Ultra Glide 2 a true multipurpose, road-to-trail shoe.
The shoe should really shine for those running medium to long trail runs well into ultramarathon distances. It’s light and comfortable and should keep the wearer moving steadily all day or more. On the downside, it’s not a very precise shoe. For those with lower-volume feet, or who want precise foot placements for technical terrain, this shouldn’t be a top choice.
But, if you’re running lots of miles or looking for a shoe for those long, slow-distance training days, this one is a comfort monster fit for the masses.
The godfather of “foot-shaped” running shoes, with a wider toebox and zero-drop platform, Altra has built a legion of followers through its unique design.
Out of the box, the Timp 4 ($160) are good-looking shoes. They’ve added some cushion and reduced the toebox volume. While some Altra purists may throw up their hands in blasphemy, we think it’s elevated Altra’s game, making it more approachable for most runners.
At the core of the Timp is the new EGO Max foam. Out of the box, we ran 13 miles on gravel road, sprinkled with single track. The ride was surprisingly smooth with some giddy-up in the tank when we needed it.
As one reviewer stated, “It rides like a Cadillac … Plush, comfortable, and compliant.” It doesn’t look flashy and it’s not built for performance. It’s a cushioned ride. An added bonus, the extra millimeters of stack also give it some extra underfoot protection on rougher terrain.
The upper is constructed from a durable woven mesh protected with a rubberized rand for extra durability. Light padding softens the minimal collar, heel, and tongue.
A fat pull tab helps you slip into the shoe with ease. With no structural overlays on the upper, these shoes can feel a little sloppy on technical terrain. The softer tread reinforces this.
The one factor we’re not unanimously sold on is the size. Some testers found the Timp ran small this year, while others found the stock size a perfect fit. This is a matter of foot shape and preference, but it’s worth noting.
Like most Altra models, it’s probably not a good choice for those with narrow feet. And while narrow for Altra, Timp 4 is a little wide for super-precise or technical terrain. But it’s a strong contender for anyone who wants zero drop or cushion in their queue.
Read our full review on the Timp 4.
To meet the growing interest in technical long-distance runs, La Sportiva released the Akasha II ($175), a cushioned shoe that inspires confident traction on rough terrain. Think technical, rocky, or rooted terrain that climbs up (and down) all day.
La Sportiva is known for its snug, sporty fit. Slip into the shoe, and you feel something different — room! For longer runs, the Akasha has more room in the toebox, cushioning, and a more judicious stack. The winning combination enables you to plow through rough trail for hours on end.
A robust cushion under the heels allows you to tap the brakes without jarring the chassis. The cushion tapers toward the toes and flexes under the metatarsals to bite down on the climbs. Out front, a stout rubber bumper deflects any zingers. This combination allows the shoe to run much lighter than it looks.
Mountain running requires the stars to align around comfort, durability, and protection. But its north star will always be stability. You can’t risk an ankle twist above the tree line.
For extra stability, the Akasha has a solid heel cup that holds the foot in place. And the entire upper is heavily guarded by a lightweight structural TPU. The entire shoe elevates confidence on erratic terrain.
The shoe feels less responsive than others on the list. But in the end, the Akasha isn’t designed for speed on flat trails. It’s the shoe you reach for when the trail starts to throw speed-shedding obstacles in your way. And through that lens, the Akasha is arguably the faster shoe.
Shortly after we posted our last buyer guide, highlighting Salomon’s Ultra Glide, we got our hands on the Pulsar Trail ($140). Billed as Salomon’s mid-range trail runner, the Pulsar has plenty of firm cushion underfoot but brings more stability to the trail. The result is a Salomon shoe better positioned for pure trail.
A few mm lower stack than Salomon’s Ultra Glide, the 6 mm drop rides over a dual-density midsole: the softer Energy Surge, and underlying firmer (and more protective) Energy Blade TPU plate. The combination takes the edge off the underlying terrain, and adds spring to the gait.
The ride is firmer than the Ultra Glide but feels more stable underfoot. It’s more trail-worthy than the Ultra Glide and generation of advancement over the Sense Ride.
Protecting the upper, the breathable mesh is overlayed with TPU mountain motif. A light smear of rand protects the toes. The shoe wraps around the back of the foot with a pliable, amply padded heel cup and closes with Salomon’s quick lace system.
There’s a lot of material up top. While adding negligible weight, you do notice the drop in breathability. During our testing, this shoe ran warmer than others with less-engineered uppers. Tied with the hard-ish midsole cushion, the Pulsar performs better at slower, longer runs or as an everyday trainer.
There are more lively options for faster, technical trails. But for runners new to the trail, the Pulsar Trail provides that plush ride a lot of us were looking for in the Sense Ride but more stability than the Ultra Glide. Given its price between the two, the Pulsar is positioned as Salomon’s best do-it-all trail shoe.
A little softer, a little lower, and with more traction, Topo Athletic’s MTN Racer 3 ($150) is a worthy alternative to the max cushion movement and is a good choice for runners looking for comfort on more technical terrain or shorter runs.
With versatility extending beyond its mountain namesake, the MTN Racer 3 hits the sweet spot between a cushioned ride and traction, making it a great all-rounder choice for trail runners.
Our testers praised the fit and feel of the MTN Racer. Falling in line with other Topo models, the toebox is generous but not sloppy, snugging the midfoot securely without causing friction spots around the toes. The foot is locked into the plush 33 mm cushion that feels soft underfoot without compromising a lot of rebound.
The heel is secured with a seamlessly padded counter. A touch of posting runs forward off the heel counter along the midsole, and the shoe rides low — dropping from 33 to 28 mm — seating you closer to the ground for more confidence and control on off-camber, technical trails.
While the first iteration was dinged for breathability, the Racer 3 sports a TPU-reinforced mesh upper that strikes a balance between durability and breathability, making it a worthy update.
Mesh debris wings center the thin tongue and keep the tongue tacked down the dead center with the help of a pair of ingenious lace loops. A D-ring sits over the toes and the heel counter has receptacles to attach gaiters.
We did find the laces can bind over the top of the foot. Topo threads the shoe through the topmost eyelet from the factory. There’s a second — higher and more forward-sitting — eyelet that knocks that pressure point down a bit. But in general, while there’s a toebox, the shoe still feels low volume over the midfoot.
There are faster and lighter shoes with better traction on the list. But for those who want a do-it-all stalwart daily driver, with a bend toward technical, we highly recommend looking at the MTN Racer 3.
Firmer, lower, and a few dollars cheaper than the Tecton X, HOKA’s Zinal 2 ($160) is the Tecton’s trimmed-down sibling. This shoe boasts solid traction, generous energy return, and a cozy stretch-knit collar. With its lower lug height (compared to others on this list), the Zinal 2 is our go-to for quick door-to-trail runs.
The light, breathable engineered mesh upper and stretch-knit collar replaces the tongue found on the shoe’s previous iteration. This upper pleasantly hugs the foot and provides exceptional comfort. It also keeps the foot connected with the shoe, allowing wearers to speed through terrain with precision. While we appreciate these “sock-like” silhouettes — they are admittedly not for everyone.
Out front, the shoe is minimally protected with a pliable toe rand and narrow bumper. Compared to the previous version, it has a slightly higher stack height, an inch boost in heel-toe drop, and a more responsive EVA midsole to provide greater energy return in each stride.
The new model also shaves 0.5 ounces from the original Zinal, and feels feathery light as you cruise over mild singletrack or rolling backroads. It’s purpose-built for speed over durability. Still, after clocking significant miles in the shoes, there’s plenty of life left in our pair.
Flip the shoe over and you’ll notice the rubber tread is dispersed under the ball of the foot and heel. The previous Zinal had rubberized foam spread under the arch and midfoot between two platforms of Vibram plates — which has thankfully been altered in the update. While the midfoot is still devoid of tread, the Vibram Megagrip (hands down our favorite outsole) extends the entire length of the foot, and now features numerous, deeper lugs (now 5mm).
These shoes still serve as a great road-to-trail option, but they definitely have a more aggressive, trail-ready design than their predecessor. The lugs are tightly packed and occasionally struggle to shed mud.
The Zinal 2s are an ideal choice for runs that start at the front door and loop the local trail. They run effortlessly, feel smooth on the tarmac, and are easy, fun shoes for days when you struggle to fit it all in.
Read our in-depth full review of the Hoka Zinal (previous iteration).
The Peregrine 13 ($140) is another nice update to the iconic line of fast, precise trail running shoes. For this iteration, Saucony gives runners a small 4 mm heel-to-toe offset and a relatively low stack height of 28/24.
This puts it right in our wheelhouse for fast, precise, technical trails, where the Peregrine 13 feels right at home.
We’ve been testing the Peregrine for about three months and it’s high on our list of go-to shoes, especially for runs that promise to mix fun with a little spice. In early-season testing, we ran the iconic Apex Park, including the Enchanted Forest, through some mixed snowy and rocky conditions, including sections of glare ice (not recommended). We were blown away by the excellent traction of Peregrine’s PWRTRAC rubber outsole with 5mm lugs. Climbing through the mixed rock and icy conditions, we found a nice flow and gained altitude quickly.
On the descent, the Peregrine 13 offers a lot of fun and security with a precise package. The lower volume upper and relatively narrow design makes tricky rock sections a breeze. The lively midsole and small heel-to-toe drop puts the runner in the driver’s seat for sporty descents.
But with a fun, sporty, firm ride, the Peregrine 13 comes with a downside. On any runs over about 8 to 10 miles, we noticed friction, or downright blisters, between our front toes. The precise, narrow design is just too thin for our feet to splay.
While this is fine on short runs, we personally wouldn’t make this shoe our long-distance racer. It might be our choice for an upcoming 20K because it’s fast and confidence-inspiring, but we know our feet will pay. Those aiming for ultra distances should probably steer away unless they have fairly narrow, low-volume feet.
But if you want a precise shoe for short, fast, technical trail runs, the Peregrine lives up to its speedy name. It’ll be high on our shoe rack for days when speed and spice are on the docket.
There are two kinds of trail runners: nimble runners who dance through rocky terrain, and those who plow down the trail, letting the shoe suck up the bumps.
With a massive 28 mm of firm cushion underfoot, the ATR ($169) trends toward the latter. The foot drops into a fat cushion, providing both lateral stability and protection from sharp underlying rocks without any extra plastic stays or rock guards.
The shoe derives its Golden Gate moniker from the truss-like TPU exoskeleton, weaving a pattern of structural support across the breathable mesh upper. But it’s also a nod to the ATR’s adaptability to tackle trails that dart off the pavement and into urban parks. SCARPA built this shoe for the street to trail runner.
Most notable on the ATR is the secure fit. The neoprene bootie cuff wraps snugly around the ankle and under the laces like a sock. It sucks the shoe around the foot but also does a good job of preventing pebbles and debris from slipping into the shoe. The fit is so snug, in fact, you could probably pull the laces and run in it like a slipper.
Unfortunately, we found that the slipper fit is a touch narrow compared to others. We recommend sizing up or trying these on before you buy.
The Catamount 2 ($170) is Brooks’ cushion shoe for uptempo trail runs. Utilizing Brooks DNA flash foam, its pedigree reminds us a lot of its road shoe line. With sexy good looks, the sleek design is flawlessly constructed and wears fantastic out of the box.
Brooks protects the shoe from the trail with overlays that cradle the upper and runs a rock plate through the midsole to protect the feet from rough terrain. The nitrogen-infused midsole adds rebound and cushion over a full rubber outsole studded with 3.5mm multidirectional lugs.
The Cat is a very fast shoe and a good choice for road runners looking for speed on gravel or tamer trails. Tipping just over 9 ounces, it works both as a trainer and a racer.
Rock plate aside, given its slim lug profile, we feel the shoe falls short on the technical, preventing it from leveling up to the best in the field.
Chances are, you have seen more of On’s shoes on coffee runs than actual runs. Incredibly popular with the athleisure crowd, On Running has proved that its shoes don’t just look good, they run well. On’s running team has quietly picked up podiums across the UTMB series, all while decked out in the Swiss brand’s gear. Our top pick from On for the trail is their Cloudultra 2 ($180), newly updated in 2023.
Core to the shoe is On’s Helion foam. It’s engineered to provide rigid cushioning underfoot and flexibility in the toes. This rigidity provides good rock protection and a structural rocker. On the brand’s original Couldsurfers, our tester found this the foam could feel harsh underfoot, but the new generation balances out this rigidity with both a softer foam and more cushion to absorb impact.
Also, new to this version’s construction is a TPU speedboard, which purportedly loads the shoe with energy every time the foot lands. While our tester didn’t feel a noticeable spring in his step, he did notice the redesigned outsole. The new grip touts an updated stud layout that results in 50% more ground contact than its predecessor’s already luggy grip.
For feet that swell over the miles, On has integrated a nifty FlipRelease adjustment knob on the laces over the toebox. When untoggled, the release adds a few millimeters of space over the top of the foot. Our tester found this incredibly helpful, not just for long runs; but also for cool downs.
We’ve found that, across the line of On shoes, the brand’s collar feels stiff. The Cloudultra 2 is different. While we wouldn’t go as far as calling its collar pliable, the brand has reengineered the collar and heightened the heel padding, which helps mitigate the previous version’s stiffness.
The bootie construction makes the shoe a struggle to get into, but once you’re in, the knit portion locks around the foot and remains very breathable. This makes the Cloudultra ideal for hot, dry trail runs where dust and debris can often kick into the shoe.
On simply hasn’t slapped a new name and colors on a slightly tweaked shoe. The Cloudultra 2 directly addresses (and solves) issues we had with its predecessor, resulting in a shoe that stays comfortable and fast over long days on the trail. And of course, the Cloudultra 2 still looks great après run.
Every family has a favorite. Toeing across finish lines of years, the Speedgoat 5 ($155) is Hoka’s beloved classic.
With a new outsole, midsole, and upper, nearly every component of the Speedgoat has been improved for better traction, better fit, and lighter weight than the previous model. Reswizzled from the sole up, the newest update doesn’t disappoint.
Updates include a bolstered heel collar, more comfortable features, and what feels like a more responsive midsole with what Hoka calls a “late-stage meta-rocker.”
The lightweight midsole — the same midsole formula from the evo Speedgoat — is everything you could want in a trail shoe: lightweight, supportive, and responsive. This midsole is bouncy and comfortable for running on all forms of terrain.
The soles are fitted with Vibram Megagrip and 5mm lugs, somehow providing even more traction than previous iterations. Our reviewers lauded its ability to tackle varying, loose, and rocky terrain.
Somehow Hoka pulled all this off while shaving an ounce off of the Speedgoat 4.
While the Speedgoats let you push the pace, their durability and comfort over the long haul make them a good value. Legions of long-distance hikers have picked up on this. The Speedgoat 5 was one of the most popular shoes for thru-hiking in 2022. One of our testers walked over 5,000 miles in the Speedgoats last year, eking out about 700 miles a pair.
If you aren’t used to shoes with a higher stack, runners may want to experiment with a different model first. The stack can be tippy on technical trails. But as a mega-comfortable performer over challenging terrain, it’s hard to find a better ride out there.
Another update to the legendary Lone Peak ($150) adds even more fame to this cherished classic. An absolute staple in the long-distance hiking and trail running communities, the Lone Peak is the pioneer of Altra’s brand and defines its unique style.
The new Lone Peak 7 still gives us that spacious, zero-drop experience we’ve grown to love, and we were grateful they didn’t change too much from previous models. It boasts the most room in any toebox you’re likely to find, and the foot-shaped last gives it an organic feel, allowing your toes to splay out naturally while hiking long miles. The update also comes with a wide version, for those who really need it.
The upper has evolved a bit in this new iteration. It is now entirely stitch-free with no-sew TPU overlays, giving it a sleek and streamlined look and feel. This not only adds style points. It also increases the shoe’s durability, as it eliminates potential failure points along the seams. We haven’t been able to fully test this update’s durability compared to previous models, but they do seem to be more bomb-proof than before.
The Lone Peak 7 includes new MaxTrac rubber in the outsole, allowing for better grip on wet rock and trail. They also feature a redesigned lug pattern with additional lugs for improved traction over sludgy terrain.
The Altra EGO technology of the midsole claims to add a little more responsiveness to each step, and we definitely noticed a difference compared to pre-Lone Peak 6 models. Something about it feels like a cushier, yet still responsive ride, and we’re fans of how well it carries over technical terrain.
With the widest toebox on the list, the foot-shaped last gives it an organic feel, allowing your toes to splay naturally while running. The only complaint we can think of comes from others’ reviews of the wide version, as we only tried the regular width. From what we hear, the wide version is too wide and feels quite sloppy and unstable even for those who generally go with a 2E width.
All in all, the Lone Peak remains a top pick for diehard trail runners looking for a reliable shoe with a natural feel. The wide toebox and zero-drop profile take a little getting used to, but give you more of a connection with the ground you’re moving over, and help prevent blisters with plenty of room in the toebox.
Check out our full review of the Lone Peak 7 for more info.
Salmon’s Sense Ride 5 ($140) is perhaps the ideal all-terrain shoe. We found this shoe to be among the most versatile on this list. Our tester consistently chose to pack these shoes when luggage space was tight and he planned on tackling both road and trail in one trip. We found they double as a one-size-fits-all solution for day-long hikes, quick trail KOM attempts, and even as a backup on bikepacking trips.
But this isn’t a jack-of-all-trades, master-of-none situation. The Sense Ride 5 excels on both flat, loops-style trails and rocky, steep scrambles. The Quicklace system prevents loose laces and allows for easy adjustment on the fly. Moderate cushioning from the brand’s energy foam midsole protects the foot while still allowing you to feel and adapt to the terrain under your sole. And the 3.5 mm lugs were grippy without bogging us down on gentler terrain.
Our two biggest issues with the Sense Ride were its debris retention and the potential downsides of the Quicklace system. The Sense Ride lacks an inner gaiter, so debris tends to build up within the shoe over long runs. In those cases, our tester preferred Salomon’s new Thundercross ($140), which is slightly more cushioned than the Sense Ride and features more aggressive 5 mm lugs and an integrated, ¾ gaiter to cover the tongue and keep the socks clean. Our tester didn’t have a problem with the Speedlock system, but it’s been known to cause issues for runners with wide feet.
Overall this is a solid, consistently capable trail runner. If you’re looking to pick up just one shoe for all terrains and adventures, the Salomon Sense Ride 5 is our pick.
Steve Graepel, the primary author of this guide, has been running for 30 years. During his time on his feet, he’s clocked a sub-3-hour marathon, won the Superior Trail Ultra 50 miler, and made the first known rim-to-rim-to-rim of Hells Canyon — North America’s deepest canyon. Steve can be found lugging a backpack with a spare pair of shoes in and around the Boise foothills with his two dogs.
To complement Steve’s personal expertise, GearJunkie has a crew of five runners collecting miles and feedback throughout the year.
A fitness-focused runner who logs miles for both cardio and agility, Adam Ruggiero run-commutes on pavement daily, and adds box jumps and stairs to his regular routine. Ruggiero logs 20-25 miles a week, with mid-distance trail runs at elevation on the weekends.
Fast is slow, and slow is M.T. Elliot. A recreational runner — and our resident Clydesdale runner — Elliot prefers the crunch of dirt over asphalt but runs on both.
Sean McCoy is a middle-of-the-pack ultra runner who, when not leading the Denver-based GearJunkie team, gets lost running and racing in the Colorado high country.
Chris Carter is an avid ultra runner and is coming out of a season of constant competing in trail races along the East Coast. He can’t quite find the gumption to get into road running, but is a trail hog through and through.
Matthew Medendorp is a trail runner constantly looking for an excuse to venture off the tarmac. He cut his trail running teeth while living in Flagstaff, exploring the high alpine desert’s steep and dusty trails. These days you can find him in the Midwest, grinding out weekly miles over gravel and behind a running stroller (a Thule Urban Glide 2 Double — since this is GearJunkie) and diligently sneaking pre-dawn trail miles.
Staring at a wall of shoes or endlessly browsing an online retailer can be overwhelming. We’ve broken down some helpful tips to find the right shoe.
These days, manufacturers have dialed shoes for nearly every niche of running. A quick way to hone in on the right shoe is to identify where you run.
Road running shoes are primarily suitable for hard surfaces, with breathable uppers and smooth traction for pavement, track, and treadmills. Cushion and stability can vary (we’ll cover that more below).
Trail running shoes have an aggressive lug pattern that bites into dirt, sand, and mud. But not all treads are the same. A blocky, cleat-like tread will shed mud in the Pacific Northwest but can feel clunky on hardpack found in the Southwest and can cause trips and falls.
Trail shoes also have a more durable upper, a robust toe bumper, and a firmer sole or even a rock plate — all to protect the feet from underlying roots and rocks.
Roadrunner or trail shoe? These aren’t hard-and-fast rules. All the editors at GearJunkie run to the trailhead on the road, and we are all guilty of taking a road shoe for a spin on the trail. If that sounds like you, we’ve indicated where a shoe can cross over effectively.
According to Dr. Michael Hahn, director of the Bowerman Sports Science Clinic at the University of Oregon and a specialist in neuromechanics and human locomotion, “Everybody has a natural gait, and it leaves a thumbprint on your shoes.”
To get an idea of how you run, flip your shoes over and take a look at the wear pattern on the soles.
Unless you’re running barefoot, every shoe has a stack. Measured in millimeters (mm), the stack refers to how high the insole sits off the ground.
Shoes with more cushion inherently have a higher stack. Furthermore, most shoes have a “drop” in stack height from the heel to the toe. Zero drop refers to a shoe whose toe and heel stack are the same measurement. Zero-drop shoes mimic a more natural, “barefoot” running feel. Both Altra Lone Peak 7 and Timp 4 are zero-drop shoes, but have different stack, and thus a very different feel.
The lower the stack, the closer you are to the ground, and hence the lower your center of gravity. Lower stack shoes, like Nike’s Terra Kiger 9 or Topo Athletics MTN Racer 3, may feel more “racy,” faster, and better equipped to tackle technical terrain.
If you’re new to running or younger, experts recommend a lower heel drop. It builds a wider range of motion and strength, which makes you a healthier runner overall.
For experienced runners who grew up on a generation of high-drop shoes, your legs will appreciate a more judicious stack.
Stepping into a high-cushion shoe can feel like walking on a cloud. Those running longer distances (or who supinate) will prefer more cushion to damp the repetitive pounding and provide support. But it can become a penalty. Extra foam adds extra weight.
So, is more cushion better? Not always. It’s about finding the right balance between speed and comfort. If you’re aiming for a new PR, look for a light, stiffer shoe with a harder cushion and minimal lug friction. Hoka’s Tecton X 2 provides a fantastic combination of cushion and weight.
Stability has drastically changed over the last decade. Bob Coll, owner of the Eugene Running Company, ranked as the top running store in Oregon by Runner’s World, explained that “shoes have become more homogenous. Today’s neutral shoe is just as stable as the best ‘stability’ shoe from 10 years ago.”
The gap between neutral and stability has narrowed. “And the approaches to stability are different,” added Coll. “Max cushion shoes, like a Hoka, use more cushion to seat you deep in a saddle surrounded by foam.” And The North Face wraps its TPU plate outside the shoe to help serve as rails for a neutralizing stride.
Regardless of labeling or engineering, the best shoe is the one that feels natural to the N of one: you.
To help buffer the feet from rough trails, some shoes embed a firm, protective, “rock plate” in the midsole. Made from plastic, or in more expensive models, carbon, the flexible plate protects the feet from getting banged up on sharp rocks and repetitive pounding on erratic terrain, while adding some spring to the step.
A good rock plate will work with the shoe without compromising flexibility or cushion. Our top pick, Nike’s Terra Kiger 9, uses a segmented plate that transitions from rigid to flexible and rides virtually unnoticeable underfoot.
Flexibility is your friend on the trails. Trail running shoes need variability to match the variable terrain. Not all shoes are created equally flexible, and different runners prefer different degrees of flexion. Mountain runners who frequently find themselves bounding over loose scree or uneven, sludgy terrain may want a slightly stiffer shoe to instill more confidence, while those cruising over mellow singletrack or rolling backroads may lean towards greater flexibility for all-day comfort. If you’ve already developed a personal flexibility preference over many years and miles, it’s wise to stick to your guns.
Most trail runners prefer a shoe with a firm outsole and comparatively less cushion, with a firm toebox to push off of. This allows you to feel more in tune with the undulations you come across on trail, and affords a more stable, secure stride. Some flexibility and torsion can help the foot adapt to the trail and prevent injuries, like a rolled ankle.
For most trail running, we prefer a shoe that breathes well. Waterproof membranes will cause your feet to sweat faster than the waterproof membrane can keep up. This leaves your feet wet, clammy, and exposed to hot spots.
Obvious exceptions include really muddy or snowy trails at ultra lengths and cold, wet conditions. To see our pick for waterproof trail runners, give our winter running shoe buyer’s guide a look.
In general, we prefer a breathable upper that allows cooling air to flow in, and hot sweat to move out. The compromise is keeping dirt and grime out of the shoe.
Porous mesh uppers, like those found on Nike’s Terra Kiger, will let more cheat grass and sand particles to ingress. To minimize dirty toes, Nike sewed in an inner bootie that limits trail debris and doubles as a gusset for the tongue.
Most trail-ready shoes are constructed from a synthetic upper mesh. Materials can be simple weaves or complexly engineered, adding more durability and better breathability in different zones on the upper.
Added materials overlays and rubber rands (like those found on Salomon’s Pulsar) provide protection and deflection but will reduce airflow in a shoe. The best, like TNF’s VECTIV Enduris 3, apply overlays that strike a balance of support, breathability, and weight. The rougher the trail, the more protection you’ll need. For optimal protection, it’s tough to beat La Sportiva’s Akasha II.
Runners looking for a PR will likely want fewer materials. It’s a decision that cuts both ways. You drop the weight but have to open the wallet a little more. To keep the weight down, manufacturers start adding more expensive materials, like carbon plates. With minimal protective overlays, these welterweight trail runners may not last as long as a more robust shoe.
Lastly, dark-colored material will soak up more solar heat than lighter-colored shoes. We don’t mind this in winter, but it may sway your choice if you run in hot, sunny regions.
Compared to road running shoes, trail runners will want grippy soles to navigate the slick, uneven, rocky, and muddy terrain. Look carefully at the trails you plan to run. If they’re mostly covered with stones and hard dirt, a short lug pattern will be great.
Those who run on lots of muddy or soft surfaces will appreciate a deeper lug pattern. 4-5mm lugs are best for most trail runners. The loamier the trail, the more you will appreciate deeper lugs. Anything more than 6 will start to feel cleat-like, making hard-pack less fun and road downright unbearable.
Lug patterns will vary across brands as well. Salomon’s Ultra Glide 2 and Pulsar use narrow, mud-shedding treads that dart toe to heel. Many shoes use a multidirectional patterned lug, that provides breaking traction (under the heel), and gripping traction (under the toes).
Outsole compounds vary from soft to hard rubber. And choosing the right lug material depends on where you run. Softer blends will provide better grip and traction on harder surfaces, and run better on road. But they will wear down more quickly. Harder lugs feel clanky on hardpack and can cause tripping hazards in rock, but they bite down into mud like crampons.
The best traction on the list is Hoka’s Speedgoat 5. Made from Vibram Megagrip rubber, the multi-directional 5 mm lugs are cut to create arrowhead-shaped barbs. The result gives the lug more gripping surface area and an impressive amount of traction.
Running shoes should be as light as possible while still offering the protection you desire. This matters both for the fast runner as well as the ultra-distance runner, where those added ounces add up over the day.
Anything over about 12 ounces (for a men’s size 9) is just too heavy. Lighter is better, but lightweight shoes tend to wear out more quickly than thicker, more overbuilt shoes.
With so many options to choose from, it can be challenging to choose the right trail shoes. Here are three things to consider as you shop:
The life of a shoe depends on a variety of factors, including running style, weight, and how often they’re used. But in general, 300 to 500 miles is a good rule of thumb.
So if you run 10 miles per week, your shoes could last 8 months to a year. If you’re logging 20 miles per week, plan on replacing your running shoes every 4 to 6 months.
And if you see excessive wear patterns, holes, and tears or notice a decrease in footbed comfort, it’s probably time to grab a new pair of sneakers.
You can certainly run anywhere in your trail shoes or bring your road shoes trailside. That said, most find the aggressive lug pattern of a trail shoe uncomfortable on pavement. Hard surfaces like cement or pavement also quickly wear down the sole of a trail running shoe.
If your runs require a short amount of road to get to your trail, you’ll be fine in most of the shoes we’ve listed. Some brands offer hybrid road-to-trail offerings.
On this list, Salomon’s Ultra Glide is soft, light, and has road-friendly lugs. Similarly, Salomon’s Sense Ride 5 is an effective all-rounder. When our tester needed to pack one pair of shoes to tackle both trial and road, he chose the Sense Rides.
If you plan to run mostly on roads, it would be better to get a dedicated road running shoe.
We have seen a big shift on the trail from hiking boots to lighter-weight shoes, including trail running shoes for hiking. Trail running shoes offer up excellent traction in a lighter, more nimble package.
While many backpackers still prefer a boot, we know thru-hikers who make major miles in trail running shoes. If you’re looking for something in between, it’s worth considering a hiking shoe.
We tested and ranked the best hiking shoes for men and women for 2022, including top picks from Salomon, Lems, Merrell, SCARPA, and more.
We tested the best running shoes of 2022 with options for every budget. Top picks include HOKA, Brooks, and more!
Based in beautiful Chattanooga, Tennessee, Chris Carter is a Senior Editor for GearJunkie, while squeezing in side gigs as an adventure filmmaker and content creator in the outdoor industry. Drawing from his childhood in Africa, experience as a rock climbing and backpacking guide, ultra-marathon running, and years of extensive thru-hiking, he’s passionate about journalism that gets people into the wild. He has thru-hiked the Triple Crown of long trails in America: the Pacific Crest Trail (2018), the Continental Divide Trail (2021), and the Appalachian Trail (2021), and has explored, rock-climbed, and backpacked all over the world. He hopes to spread his love of adventure and travel through his writing, art, and videography.
Steve Graepel is a Contributing Editor and Gear Tester at GearJunkie. He has been writing about trail running, camping, skiing, and general dirtbagging for 10+ years. When not testing gear with GearJunkie, he is a Senior Medical Illustrator on the Neurosurgery Team at Mayo Clinic. Based in Boise, Idaho, Graepel is an avid trail runner, camper, angler, cyclist, skier, and loves to introduce his children to the Idaho outdoors.
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