Choosing The Right Shoes
Trail running is a thrilling way to explore nature, challenge your body, and soak in breathtaking views. But to make the most of your runs, you need the right trail running shoes. Unlike road shoes, trail shoes are built for grip, protection, and stability on rugged terrain. With so many options, picking the perfect pair can feel daunting. Don’t worry—this guide covers four trail running shoes from budget to premium, their benefits, and which trails and purposes (racing or training) they suit best. Let’s hit the trail!
Why Trail Running Shoes Matter
Trail shoes differ from road shoes with features like aggressive lugs for traction, durable uppers for protection, and stiffer midsoles for stability. The right shoe depends on the terrain—smooth gravel paths, muddy singletracks, or rocky mountains—and whether you’re training for endurance or racing for speed. Below, we explore four shoes, from affordable to high-end, to match your needs and budget.
1. ASICS Gel-Venture 9 ($80) – Best Budget Training Shoe
Benefits: At $80, the Gel-Venture 9 is a steal, offering solid cushioning (33.3mm heel stack) and a durable Vibram outsole for decent grip on moderate trails. Its breathable mesh upper keeps feet cool, and the soft midsole absorbs shock for comfortable long runs.
Best for Training: This shoe shines for beginner or casual runners logging miles on hard-packed trails, gravel paths, or light mud. Its cushioning supports longer training runs, but the heavier weight (10.2 oz) and moderate lugs make it less ideal for racing.
Trail Type: Light trails (fire roads, gravel, or dry dirt paths). It handles light mud but struggles on technical, rocky terrain due to limited protection and shallower lugs.
2. Saucony Peregrine 14 ($130) – Versatile All-Rounder for Training and Racing
Benefits: The Peregrine 14 is a do-it-all shoe with a 4mm drop and 28mm heel stack, balancing flexibility and cushioning. Its PWRTRAC outsole with 5mm lugs grips well on mud, dirt, and wet surfaces, while the durable upper protects against debris. At 9.4 oz, it’s light enough for speed but cushioned for distance.
Best for Training and Racing: Great for training on varied trails due to its comfort and durability, it’s also responsive enough for shorter trail races (up to half-marathon) where versatility matters more than ultra-light weight.
Trail Type: Rugged trails (muddy singletracks, grassy hills, or moderately rocky paths). Its aggressive lugs excel in soft or slippery conditions but may feel overbuilt for smooth fire roads.
3. Hoka Speedgoat 6 ($155) – Premium Training Shoe for Long Distances
Benefits: Known for maximal cushioning (40mm heel stack), the Speedgoat 6 offers plush comfort for long runs, reducing joint impact. Its Vibram Megagrip outsole with 5mm lugs provides excellent traction on wet rocks and mud, and the reinforced upper guards against abrasion. At 9.8 oz, it’s surprisingly agile for its cushioning.
Best for Training: Ideal for ultra-distance training or runners tackling long, rugged runs. The high stack height sacrifices some ground feel, making it less suited for racing where precision is key.
Trail Type: Technical trails (rocky mountains, steep inclines, or wet, muddy routes). Its cushioning and grip handle demanding terrain, but it’s overkill for flat, hard-packed trails.
4. Nike Ultrafly ($250) – Elite Racing Shoe for Speed
Benefits: The Ultrafly is a high-performance racer with a full-length carbon plate for explosive energy return and a 36.6mm heel stack for cushioned landings. Its Vibram Litebase outsole with 4mm lugs ensures lightweight grip, and the durable mesh upper withstands tough trails. At 8.7 oz, it’s built for speed.
Best for Racing: Perfect for competitive runners in trail races (5K to 50K) where speed and responsiveness are critical. Its stiff, propulsive feel is less comfortable for casual training runs.
Trail Type: Moderately technical trails (hard-packed singletracks, rolling hills, or dry rocky paths). The carbon plate excels on smoother, faster trails but may feel unstable on very rocky or loose terrain.
Choosing the Right Shoe for Your Trail
Light Trails (fire roads, gravel, dry dirt): The ASICS Gel-Venture 9 is sufficient with its moderate lugs and cushioning. These trails don’t demand aggressive grip or heavy protection.
Rugged Trails (mud, grass, moderate rocks): The Saucony Peregrine 14’s versatile lugs and durable build handle varied, soft surfaces well, making it ideal for mixed conditions.
Technical Trails (rocky, steep, wet): The Hoka Speedgoat 6’s deep lugs and maximal cushioning provide stability and comfort on challenging, uneven terrain.
Race-Ready Trails (hard-packed, rolling, or dry): The Nike Ultrafly’s lightweight, carbon-plated design thrives on faster, less technical trails where speed matters most.
Final Tips
Fit Matters: Ensure a snug midfoot and roomy toe box to accommodate swelling on long runs. Try shoes with your usual running socks. I usually buy trail and running shoes that are one size larger than my everyday shoes. I find this helps prevent my big toe from hitting the front on those downhills.
Terrain and Goals: Match your shoe to the trail type and whether you’re training (prioritizing comfort) or racing (prioritizing speed).
Try Before You Buy: Visit a running store to test fit and feel, as brands vary in sizing and shape.
Your trail running adventures are calling! Whether you’re jogging scenic paths in the ASICS Gel-Venture 9, tackling muddy hills in the Saucony Peregrine 14, crushing ultra-distances in the Hoka Speedgoat 6, or racing to the podium in the Nike Ultrafly, the right shoes will carry you confidently. Lace up, hit the trail, and embrace the journey—one step at a time.