Choosing trail shoes suited to the terrain
Your choice of trail shoes depends heavily on the terrain you will be running on. Each type of terrain presents specific challenges, and it is crucial to choose a pair of shoes that will help you overcome them.
Muddy terrain
For muddy terrain, it is recommended to choose trail shoes with pronounced, well-spaced lugs. These lugs effectively channel water and mud away, reducing the risk of slipping. They also prevent mud from building up on the sole, which could weigh the shoe down and make running harder.
Good grip is essential on this type of terrain to maintain stability on slippery surfaces. By prioritising models with good water drainage, you will ensure better traction and optimal comfort even in the muddiest conditions.
Rocky and technical terrain
For rocky and technical terrain, it is important to ensure good rigidity and significant foot support. A toe cap at the front of the shoe is also essential to protect your feet from impacts against rocks. Opt for softer soles that offer better grip on hard and uneven surfaces. Also be careful not to prioritise weight savings at the expense of protection and durability. A trail shoe for technical terrain must also offer excellent lateral stability to prevent sprains and other injuries caused by a misstep on rough ground.
Note that it is not recommended to run in trail shoes on the road.
Taking distance and goals into account
Short distances (under 20 km)
For short distances, go for lightweight and responsive shoes. They allow for a dynamic, fast stride, ideal for quick paces. These shoes often feature less cushioning, making them more ground-sensitive and providing better terrain feel, enabling maximum performance.
Medium distances (20–50 km)
For medium distances, you should choose versatile trail shoes. They offer a good balance between lightness, comfort and cushioning, making it possible to handle longer races without sacrificing performance. They must also provide good protection and adequate support to prevent premature fatigue and injury. Versatile models are often designed to adapt to a variety of terrains, making them an excellent choice for mixed-terrain races.
Long distances (over 50 km) and ultra-trails
For long distances and ultra-trails, choose models with more reinforcements and cushioning. These shoes relieve your feet and reduce fatigue. They also offer better protection and increased support for managing varied and technical terrain. Ultra-trail shoes are designed to deliver maximum durability and protection against the elements, while maintaining a good level of comfort over long periods.
Leisure vs performance goals
If your goal is to run for leisure or you are starting out in trail, prioritise comfort with good cushioning and versatility. For those focused on performance, a lightweight, dynamic shoe with a precise lacing system will be your best ally. Performance shoes are designed to maximise speed and stride efficiency, with lighter materials and advanced technologies to give you a competitive edge.
Which drop should you choose?
Drop refers to the difference in height between the heel and the forefoot. Choosing the right drop is crucial to avoid pain and injury.
Low drop
A low drop, generally under 6 mm, encourages a more natural stride and a mid-foot strike. It can strengthen calf muscles and improve stride efficiency. However, transitioning to a low drop requires an adaptation period to avoid injury.
Medium drop
A medium drop, between 6 mm and 8 mm, is the most common choice. It offers a good balance between cushioning and stability, suiting most stride types. It is the ideal choice for versatile shoes adapted to a variety of terrains and distances. Shoes with a medium drop allow a smoother transition for runners used to higher-drop shoes, while still delivering a natural running feel.
High drop
A high drop, above 8 mm, is often preferred by heel-striking runners. It offers good heel cushioning and can reduce the impact on joints. However, it can limit stride flexibility. Trail runners doing ultra-trail or those with Achilles tendon issues generally turn to high-drop shoes. They offer extra protection for long distances by absorbing shocks and reducing muscle fatigue.
To adapt to every situation or for a progressive transition, check out the Cimalp 864 DROP EVO and their 3 soles with progressive drops of 8, 6 and 4 mm.
Waterproof trail shoes or not?
At first glance, a trail shoe with a waterproof membrane keeps your feet dry on wet ground and through potential puddles. However, even though the membrane is breathable, it does not wick away sweat as effectively as a mesh shoe.
But above all, in heavy rain, water will seep into the shoe by running down your legs. The waterproofing of the membrane then becomes a drawback, preventing water from draining out, and the shoe will dry out far more slowly than an ultra-breathable mesh model. It is therefore not necessarily a good idea to opt for waterproof trail shoes.
What size should you choose?
It is recommended to choose trail shoes larger than your usual size. When running, especially over long distances, your feet tend to swell. A shoe that fits at the start of a race can become too tight and painful halfway through. Trail socks are also often thicker than everyday socks. For optimal comfort, you should be able to slide two fingers between your heel and the back of the shoe when trying them on. Make sure you also test your shoes going uphill and downhill to check they offer good support and do not cause any painful pressure points.
Taking your body type into account
Heavier runners should choose a more supportive trail shoe with greater cushioning for comfort and to protect their joints. Lighter runners will prefer a pair of shoes combining responsiveness and low weight. A heavier runner will wear out their shoes faster than a featherweight, which is a budget consideration worth keeping in mind. It is important to choose a shoe that offers good support and adequate protection for your body type, to prevent injury and ensure optimal performance.
Finally, take a look at your gait. There are three gait types: neutral, supinator and pronator. This relates to how your foot strikes the ground and can be identified by the wear pattern on your current running shoes:
- Neutral/universal: even wear
- Supinator: wear on the outer edge of the sole
- Pronator: wear on the inner edge of the sole
You should look at your running shoes only — not your everyday shoes — to identify your gait type. A professional gait analysis can also help determine which type of shoe best suits your running style.
To go further, check out our guide on whether you can hike in your trail shoes and our 10 gift ideas for a trail running runner to treat someone you care about.
