What Makes a Good Trail Shoe
Four characteristics decide whether a trail shoe suits you. More important than the brand is that these match your terrain.
- Grip and lugs: The outsole determines traction. High-traction compounds such as Vibram Megagrip or Salomon Contagrip grip on rock and in wet conditions, while deep lugs bite into mud.
- Cushioning: From light and direct for fast trails to maximally cushioned for long distances. What the cushioning types mean is explained in our guide Cushioning: soft or responsive.
- Protection: A toe guard and a robust upper protect the foot from rocks and roots.
- Fit: Secure hold in the midfoot, but room in front of the toes for downhill running. Almost all models fit true to size.
Grip and Terrain: What Suits What?
The most common mistake when buying trail shoes is the wrong grip for your own terrain. As a guide:
- Mud and soft ground: deep, aggressive lugs. The Salomon Speedcross 6 and the Salomon Thundercross are at home here.
- Mixed, runnable paths: moderate lugs and all-round grip. The Saucony Peregrine 14, the Brooks Cascadia 18 and the Salomon Sense Ride 5 cover this broadly.
- Technical and rocky: maximum traction. Models with Vibram Megagrip such as the Hoka Speedgoat 6 or the narrow-cut La Sportiva Bushido III give confidence.
Recommendations by Use
All-rounders and Entry Level
If you want one shoe for many uses or are just moving onto the trail, forgiving door-to-trail models are ideal. The Nike Pegasus Trail 5, the affordable Brooks Divide 5 and the adidas Terrex Soulstride are also comfortable on the way to the trail. The ASICS Gel-Trabuco 12 is a sturdy, balanced all-rounder.
Maximum cushioning and ultra
For long runs and ultras, thicker, softer soles spare your legs over hours. The Hoka Speedgoat 6 is the classic; with even more foam come the Hoka Mafate Speed 4, the New Balance Hierro v8 and the Saucony Xodus Ultra 3.
Speed and racing
If you want to run fast or race, go for light, responsive models. The Brooks Catamount 3, the adidas Terrex Agravic Speed and the lightweight Hoka Torrent 3 move along briskly. For racing there are carbon models such as the Hoka Tecton X 2.
You can find all models with grip, terrain suitability and specs in our trail overview. For road runs, the running shoes category will help.
Frequently asked questions
What is the difference between road and trail shoes?
Trail shoes have a coarse-lugged outsole made of high-grip rubber for traction on loose, wet and technical ground, often a toe guard and a sturdier upper. Road shoes are designed for smooth, hard surfaces. On paved paths the coarse trail sole wears down faster.
Which grip suits which terrain?
For mud and soft ground you need deep, aggressive lugs like on the Salomon Speedcross 6. For mixed, runnable paths, moderate lugs like on the Saucony Peregrine 14 or Brooks Cascadia 18 are enough. On technical terrain, a very high-grip compound such as Vibram Megagrip is an advantage.
Do I need a waterproof trail shoe with Gore-Tex?
Only to a limited extent. A Gore-Tex membrane keeps you dry longer in wet and cold conditions, but makes the shoe warmer and less breathable. In warm weather or when crossing streams, a well-ventilated non-GTX version is usually more comfortable because it dries faster.
How much cushioning do I need for long trails and ultras?
For long distances and ultras, highly cushioned models such as the Hoka Speedgoat 6, the New Balance Hierro v8 or the Saucony Xodus Ultra 3 are a good choice because they spare your legs over many hours. For short, fast trails, a lighter, more direct shoe is enough.
Do trail shoes run large or small?
Most models run true to size, so you can go by your usual size. For downhill sections and long runs, a little more room in front of the toes is worthwhile so they don't bump when running downhill. Brands such as La Sportiva tend to have a narrow cut.
Which trail shoe is suitable for beginners?
For getting started, forgiving door-to-trail models with moderate cushioning and balanced grip are suitable, such as the Nike Pegasus Trail 5, the Brooks Divide 5 or the adidas Terrex Soulstride. They work equally well on easy paths and on the way there.