Interest in trail running has been on the rise for some time now, and in 2023, it shows no sign of slowing. From the products on offer in running shops to the For You page on TikTok, trail running seems to be making its mark everywhere at the moment, with more and more road runners now incorporating trail runs into their training schedules.

While not all of us live next to a forest or on the cusp of the Peak District, anyone can get into trail running. Trail running just means going off-pavement – heading onto dirt tracks, towpaths and wooded trails. There are trails all around the country, with apps like Strava helping runners to find more scenic, rural routes even in the heart of the city.  

The only real problem we city dwellers have is working out what – if any – extra gear we need.

If you’ve considered dipping your toe into this brave new world, you’ve probably already come up against the question of whether you need dedicated trail running shoes to give the sport a try. Running shoes of any kind aren’t cheap, and the idea of buying a whole new pair of shoes for something that you might do once or twice a month can seem extravagant.

However, because trail running is different from road running, having the right shoes won’t just help you to perform better – it’ll help to prevent injury, too. Trail running shoes don’t just have to be used on rough, uneven surfaces – they’re great for tackling any kind of natural surface, so you can get more use out of them than you might expect.  

One of the biggest questions that pops up when you mention trail running shoes is how different they are from a standard pair of road running shoes. Some trail running shoes even look similar in design to their road running alternatives – but there are a number of distinct differences.

“Road running shoes are designed to get us from A to B in a forward motion with little need for lateral [side to side] stability as they spend their life running on hard, flat surfaces,” explains Helen Gomm, director of marketing at Runners Need and an experienced trail runner.

“Trail shoes, on the other hand, have to take into account a variety of undulations and lack of grip under each and every foot placement; they offer different depths of lugs, tread patterns and rubber densities to give you better traction across a variety of surfaces, as well as stabilising the foot from moving too far in any unwanted direction.” 

This stability is important because it can help to prevent you from rolling your ankle when you land on a bump or divot in the ground – one of the main concerns potential trail runners share. Trail running shoes also tend to feature a hidden ‘rock plate’ to provide extra protection in these kinds of scenarios; while road running shoes may have a more soft and supple sole, trail running shoes tend to have more fixed, solid soles and uppers to protect the foot from debris.

The main area where trail and road running shoes tend to share similarities is in the heel-toe drop, ie the distance between the high point at the back of the shoe to the lowest point at the front. 

“Trail shoes are following the road shoes trend of maximal cushioning to protect our body and its joints,” Gomm explains. “However, some fell running shoes [those designed for serious off-road running] tend to have a lower-profile drop (below 5mm) to help you respond quicker to the changing terrain, giving you a lighter, faster shoe.” 

Just like road running shoes, what makes the perfect trail running shoe for you will depend largely on your needs as a runner. However, there are some key components to look out for, Gomm says.

“A good trail running shoe should provide extra grip, stability and protection against uneven terrain,” she explains. “Unlike road running shoes, trail running shoes are specifically designed to provide better traction across varying surfaces, both wet and dry. They should also have physical protection to prevent damage to the feet from trail debris.” 

Ready to invest in your first pair of trail running shoes? Here are some things to consider.

1. Your running style

In the same way that road running shoes are designed to meet specific running styles, you should pick a pair of trail running shoes that support the way you run.

You can do this by having your gait analysed – a service offered by Runners Need and most good running shops. This will give you the chance to speak to an expert about your experience and ambitions.

“It will also help to ensure you get the best possible footwear selection that is tailored to your personal requirements, aid performance and prevent injury,” Gomm adds. 

2. The terrain you want to tackle

All trail running shoes may be designed for off-road running, but some will offer more support on certain terrains than others. 

“The terrain you plan to run on is an important factor,” Gomm explains. “Running on a trail that is hard underfoot requires a very different shoe to running on softer grass or moorland. “Even the time of year and weather can influence the best choice in footwear to give you the best protection at all times.”

Of course, when you’re first starting out, it’s best to get the most universal shoe you can – that way, you’ll be able to try out lots of different types of trail running to see which you enjoy the most.

3. The type of trail running you want to do

Distance and speed will also play a role in deciding which trail shoes are best for you. “A maximum cushioned shoe is perfect for ultra marathons, but also for protecting your body when running 10k through your local forest,” Gomm explains.

“On the other hand, low, flat trail shoes with deeper lugs will give you great grip and proprioception when travelling at speed across rocky terrain or are just at home when running through wet, boggy ground.”

4. Remember accessories

Finally, Gomm adds, remember that your shoes aren’t the only piece of kit you’ll need. Socks, for example, are critical for ensuring you get the best fit.

It’s also wise to invest in a running vest or backpack (if you haven’t got one already) to hold everything you’ll need to explore the great outdoors. 

Images: Getty