How to Choose the Right Trail Running Shoes

When it comes to trail running, the right shoes can make or break your experience. A good pair won’t make you faster overnight, but they’ll keep you comfortable, supported and confident over the terrain you’re tackling.

I’m often asked what the best trail running shoe is, but the truth is, there isn’t one. There’s only the right shoe for you: for your feet, your stride, and the type of ground you’re running on. So rather than recommending a specific model, I want to walk through the key factors that will help you choose the perfect pair.

1. Grip and Outsole

The outsole, the bottom of the shoe, is where traction happens, and it’s your first line of defence against slippery ground. The lugs (the small studs on the sole) vary in length and spacing.

Longer, softer lugs: best for muddy, wet or soft ground.
Shorter, harder lugs: ideal for firm trails, gravel and dry conditions.

The rubber compound also matters. Softer rubber grips brilliantly on wet rock or mossy paths (common here in the UK), but it wears down faster. Harder rubber lasts longer and rolls more smoothly on hard-packed trails. Think about where you run most often and choose accordingly.

2. Cushioning and Midsole Stiffness

Trail shoes tend to have less cushioning than road shoes; the ground itself does some of the shock absorption. The midsole affects comfort, protection and stability.

A stiffer midsole is great for technical, rocky descents where you need control and foot protection.
A softer, more flexible midsole feels more forgiving for beginners or on smoother trails.

If you’re training for long distances or ultras, a higher stack height (more cushioning) can make those hours on your feet much more comfortable. If you’re racing short, sharp ascents and descents, stiffness and precision will serve you better.

3. Fit and Upper Design

Fit is personal, arguably the most important factor of all. Everyone’s feet are different, so what works for one person might be awful for another.

When you try on a pair, make sure they feel snug around the midfoot but leave about a thumbnail’s width at the toe. Trail running makes your feet swell, and a little extra room prevents black toenails and blisters.

A few other details to consider:

Toe protection (often called a rock guard) helps when you inevitably kick a root or rock.
Lacing systems: Traditional laces are fine, but I prefer quick laces — they’re simple, secure, and easy to tuck away.
Sock-like uppers can help keep out debris and sand, reducing irritation on long runs.

If a shoe rubs or pinches even slightly when you try it on, don’t buy it. It won’t “wear in”, it’ll just wear you down.

4. Heel-to-Toe Drop and Ride Feel

The heel-to-toe drop, the height difference between the heel and the toe, affects how your foot strikes the ground.

Most road shoes sit around 10–12mm, while trail shoes vary from 4–10mm.

A higher drop (8–10mm) is more forgiving on the calves and Achilles.
A lower drop (4–6mm) encourages a midfoot strike and a more natural running style, but requires stronger lower legs.

If you’re transitioning from road to trail, start with something around 8mm. As your form develops, you can experiment with lower drops to see what feels best.

Your ride feel, how connected you feel to the ground, also changes with drop and cushioning. More cushioning means more comfort but less ground feedback. Less cushioning gives more precision but can feel harsh. It’s all about balance.

5. Durability and Intended Terrain

Durability comes down to the shoe’s construction and what it’s designed for. Lightweight race shoes prioritise speed over lifespan, they use softer materials that wear out faster. More robust training models use tougher fabrics and reinforced overlays for longer-lasting protection.

If you train regularly, it’s worth having two pairs:

One durable pair for training.
One lighter pair for racing or key events.

It saves wear on your race shoes and helps you stay familiar with how each feels underfoot.

How My Disability Shapes My Choices

For me, footwear is more than just performance, it’s about balance, stability and trust. Since my stroke, my right side is weaker, and that changes the way I run. I rely heavily on consistency in my shoes; I need to know how they’ll respond when I place my foot, how much feedback I’ll get from the ground, and how stable they’ll feel on uneven terrain.

I tend to choose shoes with firmer midsoles and secure uppers, that bit of extra support helps with proprioception and keeps me confident on technical trails. I also look for reliable traction; if I lose grip on my weaker side, it takes more effort to recover my balance.

It’s not about finding a “disability shoe”, it’s about understanding your body and what it needs from the gear. Everyone has their own biomechanics, strengths and imbalances. Mine are just a bit more obvious, and that’s taught me to listen closely to what my body’s telling me. The right shoe isn’t just comfortable, it gives you confidence to push on when the terrain gets tough.

My Final Thoughts

The most important thing to remember when buying trail shoes: comfort is king. There’s no single “best” shoe, just the right one for your body and your terrain.

In 2025, running shoe technology is phenomenal; there’s no reason to tolerate blisters or discomfort if your shoes fit properly. Take the time to understand your needs, your running style and the type of ground you’ll cover.

Try on several pairs, run a few strides in each, and listen to what your body tells you. Once you find the right fit, the trails will open up, and the miles will take care of themselves.

To watch my YouTube video where I dive a little deeper into this, watch here: