Trail running shoes – what’s important? 

For any runner, choosing the right shoes is essential. You certainly look not only at the size and color but also at the technologies used in them. You should do the same when choosing mountain running shoes. Many professional models on the market will make running on such ground comfortable and safe. 

How to choose trail running shoes? What should you pay attention to before you decide to buy a particular model? In this article, I will give you all the most important information, so that you can then simply choose the right product. Here we go!

Mountain running shoes – good traction on the ground

If we talk about good traction, it is clear that the topic is heading to the lug in the shoes. Above all, it must be aggressive. What does this mean? Elements under the shoe will make the shoe well attached to the ground when running, and thus the leg will be more stable on uneven surfaces. 

However, how to choose the right one? What width and tread spacing will work best?

Usually, the choice of shoes is not so problematic because you know what surface you will be running on. Unfortunately, it is not always the case with mountain trails. There you run on soft trails rather than on stones, and then on paved terrain. 

Therefore, before you choose the right shoes, “research” what kind of surface is most often present in the mountains you choose as your trail. Then it will be easier to choose the right lug.

Soft ground – what kind of lug to choose?

Snow, sand, dirt roads, mud – for such paths, it is best to choose shoes with soft lugs, which will be ideal for these types of surfaces. This will allow you to run comfortably and not worry that your feet will hurt. 

What are the characteristics? How to recognize such lugs?

• not too densely spaced high elements – they are about 6-8 mm high and have different shapes. They can be squares, triangles, or even the logo of the company that manufactures the model. Thanks to the high elements, the shoe better adheres to the ground and the foot is stable. 
• soft rubber – adapts to the type of surface you run on. Moreover, it provides the foot with additional flexibility and stability during training.

Hard ground – what kind of lug to choose? 

Hard ground, that is, stones, rocks, tree roots. To perform on such terrain, you need to purchase footwear that will provide good stability and you will not feel stones under your feet now and then.

What are the characteristics? How to recognize such lugs?

• densely spaced, large elements – provide adequate friction while running. They stabilize the foot, so you will be safer on uneven and bumpy trails. 
• high-quality rubber compound – this will give the lug a higher abrasion resistance. 
• soft rubber – it is also a good idea to choose shoes that have soft rubber underneath. This will give the sole of the shoe a better grip on rocky trails.

Mountain running shoes – what cushioning to choose?

It all depends on what kind of mountainous running terrain you choose… yes, again. If you are running on soft ground, then you don’t need as much cushioning. 

The situation is different when you know that you will be running on mountainous terrain covered with rocks, branches, and stones. It is even recommended to choose a shoe with more cushioning – it certainly won’t hurt. 

Cushioning makes your foot more stable on rocky and uneven surfaces. Moreover, you won’t feel the stones under your feet as much. You’ll be able to run comfortably and not worry that your feet will be sore after a workout because of the elements you ran on.

When choosing trail running shoes, pay attention to the upper of the shoes 

Another element you need to pay attention to is the upper. What should it provide?

• ventilation, 
• quickly get rid of the water – which can get inside if you run into a puddle, or if it starts to rain during training,
• upper with thicker mesh – do not choose thin mesh on the upper, as it has less durability on difficult mountainous terrains. They can’t handle slippery rocks, mud, and bad weather.

This is general information. Now it’s time to match the upper of the shoe to the trail you’ll be running on – so here it is again. However, it is very important. Choose the right shoes that will allow you to run on hard or soft surfaces.

The upper of the shoes for mud and show 

When you choose shoes for running on terrain that is wet (mud, snow), a good option would be to choose an upper with mesh, which will be light and breathable (the choice for summer). 

During the winter period, when you continue to want to exercise your fitness and endurance, it is worth betting on footwear equipped with a membrane.

What are the advantages of a membrane?

• water will not get into the shoe – more protection against water, snow, or puddles, 
• greater warmth inside the shoe – you probably don’t want your foot to freeze while running. A membrane will prevent that. Frozen toes are a thing of the past, 
• ensures adequate breathability of the foot, 
• freedom while running – you don’t wonder where to put your foot to avoid getting your shoe wet or running in the snow.

In shoes with a membrane, the most important thing is to lace them well. If water gets into the trail shoes it will stay in them. There is no way for it to escape or evaporate through the mesh. The membrane provides waterproofing but also prevents the water from evaporating efficiently from inside.

The upper of the shoes for rocks and stones

What should you pay attention to when choosing shoes for mountain running? First of all, the upper should be resistant to abrasions, which are very common if you run on the hard and sometimes sharp ground. 

Moreover, the shoes should have additional protection for the toe and heel in the form of a rubber border. Such elements will not only protect the foot but also extend the life and use of the shoe. Accidentally hitting your toes on a stone or branch will not be a problem and you will not feel as much pain.

The basis for such trials is to reinforce the shoe to protect the toes. Therefore, the upper of a mountain running shoe must be reinforced and thick. In addition, it should support the foot well and stiffen it – so that on the trail your foot will be more stable on uneven terrain. 

Other important things you need to pay attention to when choosing shoes

There are a few more important things you should pay special attention to when choosing shoes for mountain running. Here they are: 

The tongue of the mountain running boot 

A solution that may appeal to many runners is the tongue, which is connected to the upper of the shoe. This creates a sock that thoroughly covers the entire foot and doesn’t shift while running. 

This will be an especially good choice if you know that your route includes many downhill runs. Why? Thanks to such a tongue in the shoe, the foot does not move forward.

Ensure good cushioning – DROP 

What is DROP? It is the difference between the level of placement of the heel and toe of the person that is wearing the shoe. 

Why is DROP so important in trail shoes for runners?

• extra cushioning for the heel, 
• improve your running technique – you will land on the midfoot, 
• additional support for the heel, 
• makes it easier to run on uneven surfaces,
• relieves stress on the joints.

Proper shoe binding – greater running comfort

Good bindings are also an important part of shoes for runners who want to take their training to mountainous areas. The bindings are designed to keep the shoe stable on the foot, plus prevent the foot from moving forward. All this to avoid bruises and black toes, which can often appear on runners’ feet.

However, this is not the only reason why you need to choose the right binding. If you are running in a competition then time is essential. When an object falls into your shoe, you certainly can’t run like that. So you have to take off the shoe, and then put it on again and keep running. If you have tied shoes, you need some time – about 20-30 seconds. This may not seem like much, but in the case of races, such a time you may not make up anymore. 

That’s why it’s worth equipping yourself with shoes that are tied by pulling or by strong velcro. Such a solution will make you quickly deal with the inconvenience in the shoe, and then you can quickly put on and chase your opponents.

Choose the right shoe size

The right shoe should not only be comfortable but also larger than ordinary shoes for everyday use. 

“Wait, what? You suggest that I should buy bigger shoes?”

Yes, you should choose trail shoes one size larger. Wondering why? The answer is simple. This will help you avoid black nails, and will also prevent your toes from hurting when you run uphill. You will also avoid bruised toes. Therefore, when looking for the right size, aim for shoes that will have a gap of at least 1 cm between your toes and the beginning of the shoe. Then you will be able to run comfortably.

What else is worth knowing?

• If you want your trail running shoes to have a better grip on the rocks – especially when it’s wet – choose models that have triangular tabs and are pointed in different directions. 
• Choose shoes with good ventilation that allow moisture to escape. If your feet are wet they will not only be more prone to chafing but also to shoe odor and even ringworm.
• Regardless of the shoes for which surface you choose, always try them on in a stationary store. Do not decide to buy shoes from an online store (well, unless you have tried on the same model and number in a store before and know that they are comfortable). 

When you are in the right mood, go to the stationary store and check out the models. There are a lot of colorful shoes with a lot of technical facilities. 

As you can see, to choose good running shoes you need to focus your attention on several important elements. You need to take a close look at them, read their specifications, and try them on. Good shoes must not only be made of high-quality materials that will last a long time on the mountain trails, but most importantly they will provide a high level of comfort while running. Look for the perfect model for you!