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Fed up of pounding the pavements or fancy testing your technical abilities? The right pair of trail running shoes can give you the underfoot security you require to explore woodlands, hills, mountains, coastlines and more.
The mental and physical benefits of trail running are astounding, with researchers finding getting off the beaten track lowers anxiety, reduces your risk of injury mens nike air vapormax flyknit 2018 lemon yellowpurple.
Many of the world's top distance runners – including those from Ethiopia and Kenya – run the majority of their miles off-road, too, often running only once a week on concrete. So even if you're training for a road marathon, there's plenty of advantages to getting off the pavement on a regular basis.
Editor’s Note: We reviewed our shoe selections on 10 December 2024 and have updated our recommendations. The below models now include the top-performing shoes from our most recent RW Shoe Awards.
What are trail running shoes?
Trail running shoes are designed to cope with tougher, more unstable terrain than road shoes. They're typically less cushioned, with stiffer midsoles than their road counterparts in order to offer more support and protect your feet from rocky surfaces. They also tend to be more durable and have sticky rubber outsoles or deep lugs for better grip.
How to choose a trail running shoe
So which trail shoe is best for you? First, consider the kind of trails you'll mostly be running on. Are these firm, well-groomed and mostly flat? If so, you might be okay running in your normal road running shoes – particularly during the summer months – or a trail shoe with a less aggressive tread. If, on the other hand, you're likely to be running in thick mud, or over rocks and more technically challenging terrain, you'll want a shoe with bigger lugs to help with the grip. Here are some things to look for:
Can you use trail running shoes on the road?
Like how some road shoes can cope on the trails, some trail shoes will cope on the roads. These tend to be trainers with more cushioning and shorter lugs, designed for hard, rolling trails. Bulkier, harder trail shoes will feel really uncomfortable on the road, in which case it's a much better idea to introduce a shoe rotation and invest in a separate pair for each terrain.
How we test trail running shoes
The Runner’s World test team have decades of experience testing running shoes, spanning every brand and type you can think of (and probably a few you never realised existed). We put the latest trail models through their paces on a wide range of terrain and in the full spectrum of weather conditions. Along with clocking off-road miles in the UK, we put some to the test on trails in the French and Italian Alps, and in the US. We dug deep into the specs, ran hard and long to fully understand the real-world performance, then pored over our feedback to select the best models to include below.
Virgil Abloh and Nike will be expanding their
Pros
- Highly versatile
- Smooth ride
- Breathable and water-resistant upper
Cons
- Not great for really muddy trails
| Weight | 292g (M), 245g (W) |
|---|---|
| Drop | 6mm |
The Sylan is Arc’Teryx’s answer to its pro trail athletes’ requests for a shoe that moves fast on technical terrain. It certainly ticks that performance box, but it’s a highly versatile option that’ll suit runners of all levels on all terrains. The EVA/Polyolefin-blend midsole hits the sweet spot between cushion and response and, although chunky, still feels light and agile. But it’s the rocker shape that propels the Sylan ahead of the pack, serving up a wonderfully smooth ride on rolling, packed trails.
Although there’s no plate, the effect is reminiscent of road super shoes (which means road sections roll by easily, too). The upper mesh is secure, nicely breathable and it shed water well after dips in Alpine streams. A raised soft-knit ankle collar acts as a mini gaiter to keep debris out and there’s a nifty pouch to tuck your laces into. It’s great attention to detail, where you can feel athlete feedback coming to life. Fantastic traction from the Vibram outsole gives total confidence on technical descents. A stand-out performer.
The North Face Summit VECTIV™ Pro II
Pros
- New upper is vast improvement
- Plenty of cushioning
- Custom Nike Air Force 1 One Piece White Black For Sale
Cons
- Nike Air Max 720 React Electro Green
| Weight | 277g (M), 238g (W) |
|---|---|
| Drop | 6mm |
The Vectiv Pro I was a big step forwards for trail super shoes – by adding PEBA midsole foam to a carbon plate, it felt like a true super-shoe experience had come to the trails. But there was a major problem: the upper was so thin that our testers (and other disgruntled runners on social media) found their feet hitting the edges of the winged carbon plate, which caused big-toe blisters. A new, thicker knit mesh upper in this latest version makes a huge difference. The hot spots are gone and you’re free to enjoy the ride. It’s beautifully smooth; the rocker gets more extreme towards the forefoot, so you can feel acceleration as your stride progresses.
And thanks to the cushioning we know from road super shoes, your legs stay noticeably fresher as the miles rack up. Like all plated trail shoes, it can feel too stiff for really rocky conditions, but the Pro II runs like a dream on winding and moderately technical terrain, truly taking ‘super’ off-road at the second time of asking.
Pros
- Versatile
- Secure lockdown
- Brilliant traction
- Improved durability
Cons
- Firmer ride than previous version
| Weight | 278g (M), 232g (W) |
|---|---|
| Drop | 5mm |
> Read our full Hoka Speedgoat 6 review <
In the decade since the first iteration hit the trails, Hoka’s Speedgoat series has garnered a reverential following for its blend of traction, responsiveness, stability and comfort.
The v6 treads the same path but offers significant updates. A new compression-moulded EVA midsole addresses durability/breakdown issues some runners experienced in the v5. It held up better as the miles went by, but translates to a slightly firmer ride. Another change sees a new engineered woven mesh upper, plus reinforcements through the midfoot reduce slippage and lock the foot securely to the base.
The overall shape is slightly narrower, too, further adding to that locked-in feel, but one tester found the toebox pinched a little. Along with the tighter fit and firmer midsole, arch and medial support improve on-trail stability, particularly on more technical terrain. And the 5mm multidirectional lugs on the Vibram Megagrip outsole offer brilliant traction in all conditions.
Pros
- Reduced rubber on outsole good for road to trail
- Wider than previous version
- En vente 190€ au Nike
- Smooth and cushioned ride
Cons
- Traction less suited to very steep or slippy terrain
- No underfoot rock plate
| Weight | 300g (M), 243g (W) |
|---|---|
| Heel-to-toe drop | 9.5mm |
> Read our full Nike Pegasus Trail 5 review <
The trail version of Nike’s iconic road trainer is a true road/trail hybrid, ideal for runners taking their first steps off-road.
A new React X foam midsole feels great on the pavement and injects extra responsiveness into the trails, particularly over longer distances. It’s also slightly wider, with a bit more volume through the forefoot, helping you stay blister-free. The mesh upper has ‘zonal breathability’ where you need it most, with increased durability in high-friction zones, while off-road it's best on less technical trails, grass and dirt paths, providing a lively but smooth ride.
The traction isn't aggressive enough when things get really steep or slippy and protective elements are also dialled down compared with more extreme trail models, with no underfoot rock plate and limited toe protection. However, unless you're tackling something extreme, there's enough to keep you safe and comfortable, and they're definitely durable enough to go the distance.
Pros
- Good on roads and trails
- Reliable and durable
- Bargain price
Cons
- Not for technical or slippy terrain
- Midsole lacks some excitement
| Weight | 240g (M), 215g (W) |
|---|---|
| Drop | 6.5mm |
This is a shoe for runners who want low price and high versatility. The Morphlite is so happy on the road that US 10,000m Olympian Alexi Pappas ran the 2024 Los Angeles Marathon in them.
One tester found the lugs shallow enough to nearly disappear on road and treadmill runs, but still grippy enough for the trails, only starting to slip a little on really wet terrain or highly technical single track.Between your foot and the nubby rubber outsole is Merrell’s premium FloatPro midsole. At the end of the day, it’s just basic compressed EVA foam and there’s little razzle-dazzle, but it is reliable and durable – none of our testers raised a red flag for early wear-and-tear issues after 100 miles.
There were some minor gripes on fit and the need for some lace-wrenching to get a good lockdown, but overall this is a great option for those dipping a toe into trail and not yet ready to commit a big spend for highly specialised tech they’re not going to use (and that won’t be as comfortable on the road).
Brooks Caldera 7
Pros
- Good stability
- Nike Chaussures Football Zoom Mercurial Superfly IX Pro AG
- More versatile than previous version
Cons
- Heavier compared to other trail shoes
- Nike Kobe AD Black Purple
| Weight | 300.5g (M), 266.5g (W) |
|---|---|
| Heel-to-toe drop | 6mm |
| Heel stack | 26mm |
| Forefoot stack | 20mm |
| Lug depth | 4mm |
While Brooks’ most popular trail shoe obviously has broad appeal, these maximalist Sasquatches are aimed firmly at those who want to run all day. Slip them on and you’ll find they don’t feel as vertiginous as they look from the outside. Your foot is cradled within that whopping midsole, delivering a stable ride. The width adds to sure-footedness on downhills, making every foot plant feel solid.
As a cruiser, the Caldera works a treat. It’s bulkier than less stacked shoes, but you’re running on Brooks’ nitrogen-infused DNALoft v3 cushioning (also found in its high-end Glycerin road shoe), so it feels relatively light, and delivers on comfort. There’s more flex in the forefoot and more underfoot feel than in the v6, too, which gives greater versatility –though it’s still not a shoe for highly technical terrain. Secure lacing, a gusseted tongue and an upper that combines quick-drying mesh with tougher rubber around the sides all add to a sense of confidence that the Caldera 7 will carry you through the big miles.
Pros
- Great versatility across speeds and terrains
- Increased padding around tongue and heel collar
- Comfortable yet responsive
Cons
- Runs fairly narrow
| Weight | 267g (M) |
|---|---|
| Stack height | 28mm (forefoot), 24mm (heel) |
| Heel-to-toe drop | 4mm |
| Lug depth | 5mm |
The latest iteration of a model that always delivers is another great trail shoe: light without being minimalist and comfortable while still being responsive, albeit not at falcon-diving pace. The EVA-based Pwrrun midsole remains, delivering solid energy return, so you aren’t trading pep in your step for grip off-road. Our testers found the v14 builds on the Peregrine’s versatility for longer distances without sacrificing agility or responsiveness.
The latest model also has a redesigned mesh upper that adds more padding at the tongue and around the heel collar, which helps with a snug fit and long-miles comfort. Saucony’s Powertrack outsole impressed our testers on both ascents and descents, and on a wide variety of trail terrain. The well-designed 5mm lugs make it versatile enough to handle some short road sections, too.
Overall, this is a great off-road all-rounder, capable of performing well over a wide variety of distances and terrains, including road-to-trail sections, and the handful of technical updates and weight reduction make it better than ever.
Pros
- Nike Air Max Zero Essential "Triple Black"
- Rocker geometry works on road and trails
- Cushioned and responsive
Cons
- This Triple White Air Max 95 Can Be Yours For Just £70 In Nike's Sale
| Weight | 320g (M), 264g (W) |
|---|---|
| Drop | 4mm |
The Zegama is Nike’s all-day option for big miles on the trail, so one to consider if you’re focusing on longer runs.
The first iteration lost points for limited grip, particularly on muddy trails, but the 2’s Vibram Megagrip outsole offers significantly more traction across a wide range of surfaces. There’s plenty to recommend about the midsole, too. Made from Nike’s flagship ZoomX foam, it feels both cushioned and responsive. This is also a good road-to-trail option, thanks partly to its rocker shape, which works well on hard, flat trails as well as road sections.
On the downside, one tester found the Zegama runs hot, leading to underfoot hotspots. This may not affect all runners but it’s something to beware of when going long, especially in warmer conditions.
Overall, though, the Zegama 2 gets a lot right. Its updated grip performs on a variety of off-road conditions; its rocker geometry shines on hard-pack and road; and its ZoomX midsole is among the best out there.
Pros
- Air Force 1 163
- Water-resistant
- Durable, with plenty of foot/toe protection
Cons
- You prefer a more cushioned ride
- Too firm for road sections
| Weight | 269g (M), 242g (W) |
|---|---|
| Drop | 8mm |
| Lug depth | 4.5mm |
This (non-S/Lab) Genesis is the trickle down shoe from an earlier S/Lab Genesis racing model and it inherits the thicker protective toe cap and durable Matryx knit upper.
Matryx is still stiff, but now far more comfortable than earlier versions of the material, while still offering great abrasion-resistance on technical trails. It’s also a fantastic material if you have to deal with water crossings; it doesn’t absorb much water and the knit allows moisture to escape. A firmer midsole than the S/Lab version makes this Genesis a more durable trainer. It feels very stable on technical terrain and tight turns. Your foot sits down into a scooped-out boat of midsole foam, preventing the tippy feeling you sometimes find with thicker stack heights.
‘Bumpers’ along the sides offer added protection against rock strikes, while the Contagrip rubber outsole bites well on both ups and downs, and narrowish spacing between the lugs adds road-to-trail versatility.
Adidas Terrex Agravic Speed Ultra
Pros
- NIKE AIR MAX 90 DESERT SAND BLACK 28cm
- Nike Zoom HyperRev Light Crimson University Gold-Team Red
- Accommodating fit
Cons
- Pricer option
| Weight | 270g (UK size 8.5) |
|---|---|
| Stack height | 38mm (forefoot), 30mm (heel) |
| Heel-to-toe drop | 8mm |
| Lug depth | 2.5/3mm |
Looking for an all-rounder that sits (or runs) on the middle ground between a racer and a super-cushioned plush ride? Look no further, because the good looks of the Terrex Agravic Speed Ultra are backed up by impressive performance.
The Speed Ultra’s midsole is composed of Lightstrike Pro cushioning, and the result is responsive comfort. Our testers said they felt they could log long miles in these, but also wear them on race day. Integrated Energy Rods add stiffness to the forefoot, while a rocker profile creates a smooth and efficient ride.
Adidas shoes usually get good marks for grip, and the Speed Ultra is no exception, feeling stable and secure across multiple terrains, with the possible exception of thick mud.
Note that though the fit is excellent, roomy but locked-in, most people find they need a half size larger. Snappiness, comfort and those good looks, though? We’re sold.
New Balance Fresh Foam X Hierro v8 Shoes
Pros
- Great cushioning
- Breathable uppers with protective overlays
- Nimble and grippy
Cons
- Toebox durability could be better
- Heavier than others – but you get cushioning to make up for it
| Weight | 293g |
|---|---|
| Stack height | 24.1mm (forefoot), 32.2mm (heel) |
| Drop | 6mm |
| Lug depth | 4mm |
One of New Balance’s most popular shoes, the Hierro v8 is a good all-rounder when it comes to trails. With a medium heel stack height (32mm) it’s nimble enough for fast 5-10ks but also has a good amount of cushioning for long and even ultra distances. The lack of an (albeit trendy) maximalist stack also accounts for unstable terrain, providing a more solid base.
There’s notably no plate in the Hierro v8 so as to retain flexibility in the forefoot — crucial should you come upon rocky terrain. The thick Vibram rubber sole compensates nicely for this, while decent lugs offer excellent grip.
We tested these on very muddy trails in the Lake District and our feet stayed completely dry and debris-free, which is testament to the protective overlays on the breathable upper. Speaking of — that upper is crafted from 100% recycled polyesters, while 40% of the sole comes from sugarcane, 90% of the outsole is made from petroleum-free materials and the shoe contains no virgin plastics, making the Hierro v8 is one of the brand’s most environmentally responsible trainers.
It is on the heavier side for a trail shoe but we can’t say we really noticed — it’s still fairly nippy, however it’s worth noting that long-distance runner and cross-country medallist Kate Avery does favour this shoe for longer, slower runs.
Pros
- Capable of handling most terrains
- Nike M2K белые с черно красным
- Good lockdown, despite low ankle collar
Cons
- Not the most thrilling ride
- Struggles with thick mud
| Weight | 283g (M), 246g (W) |
|---|---|
| Drop | 4mm |
Having earned its reputation and a staunchly loyal following by offering cushioned zero-drop shoes, Altra changes things up on the Experience Wild by adding a 4mm heel-toe drop. Though Altra purists may baulk, on the run it’s barely noticeable in a shoe that manages to find an excellent balance between comfort and responsiveness. Our testers were impressed by its versatile grip, which can handle pretty much the full gamut of off-road surfaces – only coming ‘unstuck’, as it were, in seriously thick mud. The toebox is a real selling point here – as with all Altra shoes, it’s extremely wide, which allows toes to splay naturally upon impact, adding stability, comfort and connection to the underfoot terrain.
There’s a slightly low ankle collar, which made our testers worry about the potential for heel slippage. However, this was remedied by simply tying the laces nice and tight. Though it doesn’t quite live up to the ‘Wild’ tag in either thrill factor or capacity to tackle the most extreme terrain, this is a solid performer that delivers an enjoyable off-road experience. And it’s a good option for those looking to transition closer to zero drop.
Pros
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- Nimble
- Handles technical, rocky terrain
Cons
- You want plusher cushioning
- Feels a bit sticky on road sections
| Weight | 309g (M), 260g (W) |
|---|---|
| Drop | 8mm |
| Lug depth | 4mm |
Snug-fitting, fast, nimble and with superb traction, this is a shoe for taming any terrain at pace.
The updated upper adds breathability and while it demands some wriggling to get into, the sock-like fit moulds to your foot to lock you firmly in place and leave you feeling very stable. Like the Arc’teryx Sylan, there’s a pocket to tuck excess lace into at the top of the tongue – an excellent detail to eliminate any snagging risk. Underfoot, the midsole uses Salomon’s EnergyCell EVA foam, which rides fairly firm to keep things feeling fast and responsive, but also offers just enough protection and cushioning to live up to the ‘Ultra’ promise in the name.
When things get damp and/or rugged and rocky, the Contagrip outsole sticks to the task with an adhesive-like quality that lets you tackle everything with confidence (though it can feel a bit too sticky on road sections). A go-to for runners who clock significant trail-only miles and need something that can handle technical terrain.
Pros
- Wide, splay-friendly toe box
- Nike Shox R4 Mens Running Shoes Sz 6.5
- La Nike Air Max 1 PRM Spiral Sage es puro fuego
Cons
- You want a cushioned ride
| Weight | 270g (M), 215g (W) |
|---|---|
| Drop | 4mm |
The Trailfly Speed sees Inov8 join Altra in offering trail shoes with an anatomical toebox– that wide, splay-friendly foot shape. The challenge in pairing that generous toebox with a shoe designed for speed is ensuring it still feels secure. Too much wiggle room can feel sloppy and slow you down. Inov8’s solution is a ‘Met-Cradle’ – thick bands that connect the midfoot to the heel, cinching down the fit when you tighten the laces. The midsole uses Inov8’s new Powerflow Pro foam with a rock plate made from a denser formulation of the material. On its own, that ride would be too harsh for the rocky terrain this shoe is made for. So Inov8 pairs it with a softer insole made from hundreds of expanded TPU beads. It helps, but the ride still feels firm, verging on minimal. Great for speed, responsiveness and ground feel, but not the option for plush miles.
The outsole’s graphene-infused rubber– which has the tacky grip of soft rubber plus the harder-wearing properties of hard rubber for durability – seriously impressed our testers, with one calling the traction ‘phenomenal’.
Pros
- Roomy toe box
- Fast drainage
- Vibram Megagrip rubber outsole offers great traction
Cons
- Zero-drop takes getting used to
| Weight | 277g (M), 243g (W) |
|---|---|
| Drop | 0mm |
The Timp 5 has had a major overhaul that sets it apart from previous Timps: it’s runnable. Well, much more runnable. Trail-lovers have tended to favour past Timps for hiking over running, but the model was already changing with iterations 3 and 4, and our testers noticed major shifts even from 4 to 5. One ultrarunner declared the Timp 5 to be their new favourite shoe, praising the feel of the roomy toebox combined with great lockdown fit to ensure no sliding on challenging terrain. Breathability and temperature regulation combined with fast drainage also added to a big score on all-day comfort.
This version is also around 30g lighter than the Timp 4 – another big plus. Altra has added a stickier Vibram Megagrip rubber to the outsole, which improves traction. There’s also a more responsive EgoMax midsole foam, so, at its lightest and most rugged yet, this Timp doesn’t skimp on energy return. Yes, you could still hike in it, but the Timp is now a serious trail-running shoe.
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Ben is Runner's World's Multiplatform Director and has worked at the title for over 11 years. He has always had a deep interest in running shoes and tech and has amassed a wealth of knowledge on running products during this time and through countless hours of testing. Ben also enjoys exploring the science behind running and how it informs advances in training and racing. He is also the co-host of the weekly podcast. Ben is a firm believer that running is just as much about adventure and fun as about chasing PBs, and he likes nothing more than a day spent explore new trails.
Ali is Runner’s World UK's e-commerce editor, specialising in testing and reviewing the latest running shoes, gear and tech, as well as finding the best deals during sales events such as Amazon Prime Day and Black Friday. She has tested hundreds of products from the biggest running brands, including Nike, New Balance, Adidas, Hoka and more. Ali speaks to some of the world’s top experts across footwear, running apparel, fitness equipment and nutrition to help runners make smart decisions when shopping online, from glucose monitors to help you nail your fuelling strategy to compression boots to aid your recovery. Ali has worked in health and fitness journalism since 2017. Before joining Runner’s World, she was health editor at Future Plc, working across brands including Coach, Fit&Well, T3, TechRadar and Live Science. A Boston qualifier, she’s completed 12 marathons, including four of the World Marathon Majors (only Tokyo and Boston left). Her proudest achievement to date? Running a five-day 220km ultramarathon across Tanzania. Just don’t ask her to race a 10km…
