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Upper
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Trail Running Shoe Buying Guide
Introduction
Trail running shoes are for off-road terrain, gripping the loose surface and providing support and protection. There are plenty of factors to consider and options available, so it can be difficult to select the perfect pair. This guide will help you understand the different components of trail shoes and how they affect performance and feel.
When do you need them?
When do you need trail running shoes?
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Trail running shoe anatomy
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How does terrain affect shoe choice?
The type of terrain you are planning to run on should influence what you look for in a trail running shoe.
Hard & Rocky
Gravel, rocks, hard-pack trails
· Low profile
· Toe box protection
· Flexible foot cradle
· Small lugs - grip well on compressed soil and rock
· Breathable upper
All - Terrain
Muddy trails, mountain paths, rocks
· Toe box protection
· Multi-directional medium length lugs – provides grip in any direction
· Shank midsole support – protection from roots and rocks
· Flexible foot cradle
· Breathable upper
Soft & Muddy
Muddy trails, mountain paths
· Strong, reinforced foot cradle
· Shank midsole support – protection from roots and rocks
· Tall lugs – dig into deep mud
· Wide spacing between lugs – removes soil and other debris
Heel drop
What is heel drop?
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Heel drop
How does drop affect running performance?
The lower the drop of the shoe, the more likely a midfoot or forefoot landing is. If the heel strikes the ground first, it acts as a brake and increases the shock of your stride. In contrast, a midfoot or forefoot landing reduces the biomechanical strain on your body and can increase your efficiency and speed.
Heel drop
Why don't all trail running shoes come with a zero drop?
Although zero drop shoes can improve efficiency and speed when running, they are not suited for everyone. Most everyday shoes have some form of drop in them, and many runners will instinctively meet the ground with their heel first, so our muscles, tendons and body are used to moving with this drop and stride. So, transitioning straight into zero drop running shoes would cause strain on the body and the lower legs, which could lead to pain and injury.
If you want to switch to a lower drop shoe, allow your body some time to adjust to the change by starting with shorter distances and gradually building back up to longer runs.
Heel drop
The different levels of drop in trail running shoes
High drop: 8 - 11 mm
High drop, sometimes referred to as regular drop, is the most common drop across all footwear. It’s a popular choice for runners of all abilities, but especially for beginners and intermediate runners starting to increase the number of trails they run. Your calf and other lower leg muscles are under a lot of strain when you start running regularly, so it’s best to initially choose the drop closest to your everyday footwear and work your way towards a zero drop shoe later down the line if you wish.
High drop running shoes are also a good option for runners with pain or previous injury in their Achilles.
Medium drop: 4 - 8 mm
Shoes with medium drop are ideal for runners who hit the trails regularly and wish to start transitioning into low drop shoes. They offer the flexibility of switching between heel and forefoot landings, allowing you to get used to a different stride gradually.
Low drop: 0 - 4 mm
Low drop or zero drop shoes are best suited for experienced runners who want the improved efficiency of a forefoot or midfoot landing.
Ultimately, finding the ideal drop for you comes down to whatever feels the most comfortable.
Fit
How should trail running shoes fit
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When to replace trail running shoes
Over time, the midsole will compact and the shoe will become stiffer. Your feet, legs and body compensate for this change but over time it may lead to pain or an injury. Trail running shoes will also wear down through the lugs, eventually losing grip. No matter how hardwearing the upper is, holes will start to appear after tens of thousands of steps
The lifetime of trail running shoes varies due to several factors including the type of terrain you are running on, your weight, and running style. Also, shoes made for maximum grip over soft ground typically use a softer rubber through the outsole, so will provide excellent grip, but they will wear much faster than a shoe made for long distances over hard terrain.
Considering these factors, you would expect a trail running shoe to last anywhere from 250 miles up to 500+miles.
More Guides
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