Choosing trail shoes suited to the terrain
The choice of your 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 and widely spaced lugs. These lugs effectively channel away water and mud, 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 opting for 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 hold. The presence of a toe cap at the front of the shoe is also essential to protect your feet from impacts against rocks. Opt for soft 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 a dynamic and fast stride, ideal for quick paces. These shoes often feature less cushioning, making them more ground-sensitive and giving you better terrain feel, thus maximising performance.
Mid distances (20–50 km)
For mid-range distances, opt for versatile trail shoes. They offer a good balance between lightweight feel, comfort and cushioning, allowing you to handle longer races without sacrificing performance. They must also provide good protection and adequate support to prevent early fatigue and injuries. 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 handling varied and technical terrains. Ultra-trail shoes are designed to deliver maximum durability and protection from the elements, while maintaining a good level of comfort over long periods.
Leisure goals vs performance goals
If your goal is to run for leisure or you are getting started 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 height difference between the heel and the forefoot. Choosing the right drop is crucial to avoid pain and injuries.
Low drop
A low drop, generally under 6 mm, promotes a more natural stride and a midfoot strike. This can strengthen calf muscles and improve stride efficiency. However, transitioning to a low drop requires an adaptation period to avoid injuries.
Mid drop
A mid drop, typically 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 suited to a variety of terrains and distances. Shoes with a mid drop allow a smoother transition for runners accustomed to higher-drop shoes, while still delivering a natural running feel.
High drop
A high drop, over 8 mm, is often favoured by heel-striking runners. It offers good heel cushioning and can reduce the impact on joints. However, it can restrict stride flexibility. Trail runners who do ultra-trail or who have Achilles tendon issues generally turn to shoes with high drops. They offer additional protection over long distances by absorbing shocks and reducing muscle fatigue.
To adapt to every situation or for a gradual transition, check out the Cimalp 864 DROP EVO and their 3 soles with a progressive drop of 8, 6 and 4 mm.
Waterproof trail shoes or not?
At first glance, a trail shoe fitted with a waterproof membrane provides comfort by keeping your feet dry despite wet terrain and potential puddles. However, even though the membrane allows water vapour to pass through, it is not as breathable as a mesh shoe for managing perspiration.
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 by preventing water from draining out, and the shoe will dry 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 run can become too tight and painful halfway through. Additionally, trail socks are 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. Also make sure to test your shoes going uphill and downhill to check they offer good support and do not cause any painful pressure points.
Taking your build into account
Larger, heavier runners should choose a more reinforced trail shoe with greater cushioning for comfort and to protect their joints. Lightweight runners will prefer a pair of shoes combining responsiveness and lightness. A heavier runner will wear through their shoes more quickly than a featherweight, which represents a budget factor to consider. It is important to choose a shoe that offers good support and adequate protection for your build, in order to prevent injuries and ensure optimal performance.
Finally, take a close look at your running gait. There are three types of gait: neutral, supinating and pronating. 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, and not your everyday shoes, to identify your gait. 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 as well as our 10 gift ideas for a trail running enthusiast to delight someone close to you.
