Start with your paths and your feet
The best trail shoe is the one that fits your foot and works where you run. A shoe for muddy forest trails has different requirements than a shoe for gravel roads, dry mountain trails or a long race. Start with the use and then choose features.
- Where do you run most often? Gravel, forest path, mud, rock or winter surface?
- How long are you out? Count time on your feet, not just kilometers.
- What does your foot look like? Consider the length, width, toe shape, ankle and heel.
- What works today? Start with your current fit, cushioning, and drop.
- What would you like to improve? For example, grip on wet roots, toe space on descents, or comfort after two hours.
Use the questions when comparing our trail running shoes . It will make it easier to select some relevant options to try.
Fit: correct length, width and volume
| Property | What you should check |
|---|---|
| Length | Space in front of the longest toe, even when the foot is under load and you are walking downhill. |
| Width | Place over the widest part of the forefoot without pressure from the sides. |
| Toe box shape | Space where your toes need it. A rounded toe box can provide more toe space without the entire shoe being wide. |
| Volume above the ankle | Enough height without the laces pressing, but not so much space that the foot slips. |
| Heel and midfoot | A firm grip on the foot without chafing or the need to tighten the laces unreasonably tightly. |
Toe space with control over the rest of the foot
As a first guideline, you can aim for about a centimeter of space in front of your longest toe when you stand up. This is a starting point, not an exact measurement that will fit everyone. The toes should be able to fit even downwards, while keeping the heel and midfoot in place.
A shoe that is too big can allow your foot to slide forward despite plenty of room in the toe box. A shoe that is too narrow will not necessarily be corrected by choosing a larger size. Check the shape first.
A wide toe box is not the same as a wide last.
A shoe may have a roomy toe box but sit close over the midfoot and heel. A wider last or a special wide version may provide more room over other parts of the foot. Always check how the particular model is designed.
If you have a wide forefoot and a narrow heel, you need both toe space and good heel grip. If you have a high instep, the height under the laces is at least as important as the width. A narrower foot may need less volume without squeezing the toes.
Try on the equipment you will be running in
Bring your regular running socks and any inserts. Try on both shoes and start with the larger foot. Your feet may need more room during long runs, but the size should still work when turning and braking.
Women's, men's and unisex models may differ in last and volume. Choose according to how the shoe fits. The same EU size or brand does not automatically mean the same fit between models.
Cushioning: distinguish between sole height, softness and feel
Sole height, or stack height, describes how much material is between the foot and the ground at a certain point. Softness describes how easily the material gives way. Response is about how the construction springs back. These are different properties.
| Category | Can be suitable when you prioritize | What you need to try |
|---|---|---|
| Less cushioning and lower sole | Ground contact, compliance and a direct feel. | If the protection under the foot is enough on rocky sections and longer passes. |
| Moderate attenuation | A balance between comfort and contact with the ground. | If the shoe works on both your regular trail and the toughest parts of the workout. |
| Lots of cushioning and a higher sole | Comfort and more material between the foot and the surface. | If the foot feels controlled in side slopes, curves and downhill running. |
A high sole can feel firm and a lower sole can feel soft. So assess the comfort in movement. The foam, the shape of the sole, the width under the foot and the grip of the upper all affect the overall effect.
How much cushioning is needed on long runs?
Start with what feels good after a long run. On a hard gravel road you may appreciate more cushioning than on a soft forest trail. On a rocky mountain trail you also need to be able to place your foot securely. Maximum softness is not an obvious goal for every long run.
Body weight, pace and habit affect how a shoe is experienced, but there is no simple rule for which cushioning category you should choose. A certain number of millimeters of sole is also not a guarantee against running injuries.
Drop: the difference in height between heel and forefoot
Drop is the heel sole height minus the forefoot sole height. If the heights are 32 and 26 mm respectively, the drop is 6 mm. If both are 30 mm, the drop is 0 mm, even though the shoe has a lot of material under the foot.
| Category in the guide | What it describes |
|---|---|
| 0 mm – zero drop | Heel and forefoot are placed at the same height. Available with both thin and thick soles. |
| 1–4 mm – low drop | A slight height difference between heel and forefoot. |
| 5–8 mm – medium drop | A clearer height difference. Compare with what you use today. |
| 9 mm and up – higher drop | The heel is more elevated in relation to the forefoot. |
The classification is a way of orienting yourself and not a common industry standard. Drop is typically a measure of the shoe's unloaded construction. Foam compression, sole shape, and terrain affect the feel when you run.
Which drop should you choose?
Start with what you already enjoy. If you want to make a clear change, try shorter and calmer sessions first and alternate with your usual shoes. A transition to a lower drop can change the load on, among other things, calves and Achilles tendons. Increase use according to how your body reacts.
You don't need to try to change your foot placement just because the shoe has a certain drop. Zero drop doesn't mean barefoot running or mandatory forefoot running.
In a randomized study of 553 recreational runners, shoes with 0, 6, or 10 mm drop did not produce a statistically significant difference in overall injury risk between groups. The results varied with the runners' training background. The study therefore does not establish a best drop for everyone and was not a specific test of technical trail.
Grip: rubber compound, lugs and base
Grip comes from several parts of the outsole. The rubber compound affects friction with the surface. The depth, shape and spacing of the lugs affect how the sole bites into the ground and releases mud. The contact surface with the ground also plays a role.
| Basis | Features to look for | Think about |
|---|---|---|
| Gravel road, exercise track and hard-packed path | Relatively low, denser rubber heels and a sole that feels comfortable on firm ground. | A very rough clay sole can feel unnecessarily uneven on hard surfaces. |
| Mixed forest path with soil, roots and stones | An all-round sole with a useful pattern and rubber that works on the wet areas you encounter. | No single pattern type is best on all surfaces. |
| Clay and soft, loose ground | Deeper, distinct lugs with gaps that help the sole release mud. | Grip will be reduced if the sole is clogged. The rough pattern does not guarantee grip on smooth stone slabs. |
| Rocks and technical mountain terrain | Rubber with good friction on rock, usable contact surface and a construction that keeps the foot in place. | Assess rubber, tread and stability together. Wet rock and wet roots require continued caution. |
| Ice and hard packed, slippery snow | Metal-studded shoes or running-specific anti-slip shoes depending on the conditions. | Regular rubber cleats for mud do not provide the same function as metal cleats on ice. |
Wet rock and clay require different properties
Deep lugs help when the sole needs to grip soft ground. On a smooth stone slab, there is no equivalent material to bury the lugs in. There, the friction of the rubber and how the sole meets the stone become particularly important.
Therefore, compare more than just the heel depth or the name of the rubber. Even shoes with the same sole supplier can have different rubber compounds and patterns. Wear, dirt, frost and wet surfaces also change the grip.
For icy conditions: compare studded shoes and spikes and anti-slip running shoes . Make sure that a loose anti-slip shoe fits the shoe and stays securely in place while running.
Stability, stone protection and sole stiffness
Stability is created by the entire shoe
A wider base, a firm grip around the midfoot, and a sole that doesn't feel wobbly can give you a more secure feel on uneven terrain. At the same time, the shoe needs to work for your foot placement. Try side steps, turns, and controlled descents.
A low shoe can provide close ground contact, but is not automatically best for every runner. A higher shoe can work well if the base, material, and fit provide enough control. Try the whole thing instead of judging stability based on a single number.
Stone protection and toe protection
A rock plate, often called a rock plate, helps distribute pressure from sharp rocks underfoot. Toe caps and reinforcements in the upper protect against contact with rocks and roots. This is more needed on rocky trails than on smooth exercise trails.
Flexible sole, rigid sole and rocker
A flexible shoe bends more easily with your foot. A stiffer construction can provide a more cohesive feel over bumps. Rocker means the sole is curved to facilitate rolling. Try how it feels both when you run and when you walk uphill.
Carbon fiber plate is part of the construction
A plate used for running feel and forward propulsion is not automatically the same as a stone protection plate. The material, shape, foam and placement determine the function. You don't need a carbon plate to start trail running or to complete a long race.
Upper: ventilation, water and abrasion resistance
| Category | Strength | Limitation |
|---|---|---|
| Breathable upper without membrane | Airier feel and often better opportunity for water to drain out. | Does not keep out rain, puddles or wet grass. |
| Water-repellent upper | Can withstand light moisture and splashes. | Water-repellent does not mean waterproof. |
| Waterproof membrane | Can be useful in cold, wet grass and snow. | May feel warmer. Water that enters over the shaft has more difficulty getting out. |
For warm sessions or tours with frequent wet weather, a shoe that lets water out can be practical. In cold and damp weather, a membrane can be a good choice. At the same time, distinguish between weather protection and grip: a waterproof upper says nothing about grip on ice.
Gaiters and gaiters can reduce the amount of gravel, debris, or snow that gets in from above. They do not automatically make a breathable shoe waterproof.
Low weight or more reinforcement?
A thin upper can provide low weight and good ventilation. Reinforcements can be valuable where the shoe is worn against rocks and vegetation. Check in particular how the material holds the foot in place. When comparing stated weights, check the reference size and whether the weight refers to a shoe or a pair.
Choose features according to the length and purpose of the session
First trail shoe and everyday workouts
Start with an all-around shoe for the trails you run most. Prioritize fit, usable grip, and a cushioning feel you're comfortable with. If a large portion of your run is on asphalt or gravel, a less aggressive sole is often easier to feel comfortable in.
Technical workouts and faster running
When you want to be able to position your feet precisely, the grip around the foot, the contact of the sole with the ground and how the shoe works in curves become important. Low weight can be interesting, but also consider what protection you get and how the foot feels when the pace increases.
Long runs, mountain marathons and ultras
Plan for the time you'll be out. A technical 20-kilometer run can mean more hours on your feet than a much longer, easy run. Toe room, chafing-free fit, comfort, and the ability to keep your foot in place when you're tired become key issues.
Also try walking up steep hills and running down in a controlled manner. Choose cushioning and sole construction that you can rely on throughout your run. Don't automatically buy a bigger size or the softest shoe just because the run is long.
Compare the features of trail shoes for trails, forests and mountains . Please describe your most common route when you ask us for help, so the selection will be more relevant.
How to try on trail shoes – a practical checklist
- Measure both feet. Compare with the size guide for the model. Check if the centimeter measurement refers to foot length or another measurement.
- Use the right socks. Also bring the inserts you actually use.
- Lace with even pressure. The foot should be held without you having to tighten too much over the ankle.
- Check the toes and heels. The toes should be able to move and the heel should not slide up noticeably.
- Try going downhill and sideways. Walk on an inclined test surface if available. The toes should not hit the front and the foot should not slide around.
- Compare two different shapes. A different last may solve the problem better than another size in the same model.
- Evaluate the chosen shoe on progressively longer sessions. Use it with the intended socks and lacing before race day.
The shoe should feel good when you try it on. Don't expect any obvious pressure over the toes or the sides of the foot to disappear through breaking in. Custom lacing can improve heel grip or relieve a pressure area, but it can't correct a completely incorrect shoe volume.
Also see running shoe accessories for things like laces and insoles. Always try the whole combination, as a different insole or thicker sock will change the space in the shoe.
Care and when it's time to change shoes
Remove mud and grit after your workout. Clean according to the manufacturer's instructions, remove removable insoles if necessary, and let the shoes air dry. Avoid strong direct heat and machine wash unless the manufacturer specifically allows it.
Assess the condition of several areas: worn heels, damage to the upper, reduced heel grip, and a midsole that feels noticeably altered. There is no one mileage that can accurately describe the lifespan of every trail shoe, runner, and surface.
Choose shoe care and cleaning products that are appropriate for the material. Care can help keep the shoe in usable condition, but it will not restore worn rubber or worn-out cushioning.
Frequently asked questions about choosing trail shoes
What is the difference between trail shoes and regular running shoes?
Trail shoes are designed for uneven surfaces through tread pattern, grip, protection and how the foot is held in place. For a dry, light gravel road, asphalt shoes can work, while mud, roots and rocks place greater demands on a trail shoe.
How much bigger should trail shoes be?
Based on the fit and the model's size guide, not a specific extra size. About one centimeter in front of the longest toe is a first guideline. At the same time, check that the foot is held in place and that the toes do not hit when walking downhill.
Is a wide toe box the same as a wide shoe?
No. A spacious toe box can be combined with a narrower heel and a close grip on the midfoot. If you need more width or volume further back, you need to check the entire last, not just the shape of the toe box.
Is zero drop the same as a barefoot shoe?
No. Zero drop means that the heel and forefoot are placed at the same height. The shoe can have a lot of cushioning. A barefoot or minimalist shoe has more features than just a low drop.
Is maximum cushioning best for ultra running?
Not for everyone. Long-term comfort, fit, and control on the terrain need to work together. Try the cushioning on longer runs and especially assess how the shoe feels when you get tired and run downhill.
Should trail shoes be waterproof?
It depends on the use. Membranes can be suitable in cold and damp conditions. A breathable shoe without a membrane can be practical in hot weather or when water still gets in from above and needs to be able to drain out.
Is a rough sole pattern enough on ice?
Regular rubber cleats for dirt and mud do not provide the same grip as metal cleats on ice. Choose cleats or running-specific anti-slip shoes according to the surface and check the fit and grip.
Do I need carbon fiber plates in trail shoes?
No. Think of a plate as part of the shoe's overall design. Fit, grip, comfort, and how the shoe performs on your surface are more important considerations than whether it contains a particular material.
Find the right trail shoes at Outdoor Buddies in Åre
Feel free to bring your current running shoes and tell us what works and what you want to change. We will help you compare fit, cushioning and soles based on your feet, your runs and your goals.
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