10 Best Trail Running Shoes in 2022 (Salomon, New Balance, and More)

If you're going to be running on trails that contain loose gravel, rock, or mud, you will need the extra grip that trail running shoes can provide. This extra grip, plus additional stability, will prevent injury and make it easier for you to run. Without trail running shoes, you may find that you need to run slower or come down to a walking pace. 

Trail running shoes with waterproof materials can give you extra protection and warmth in wet areas, and toe guards can stop rocks and roots from injuring the top of your feet. Trail running shoes also feature enhanced shock absorption and protect your feet from the impact of rocks and roots on the ground. 

Trail runners are also designed to prevent your feet from rotating and have sturdier materials to avoid rips and tears. 

The recommended fit for trail running shoes is similar to other types of footwear. You want them to be snug around the heel and arch but provide enough wiggle room between your large toe and the top of the shoe. The ideal gap is the width of your finger.

If you can't or haven't had a professional fitting, consider ordering your regular shoe size and one size up and one size down from online vendors. Check the return policies to ensure you can send back the ones that don't fit as well. 

What makes a good pair of running shoes depends on your preferences and the terrain. However, you should consider the condition of the surfaces and trails you use, the amount of cushioning in the shoe, and the heel-to-toe drop. 

There are typically three different types of trail running shoes for various surfaces. These types include trails that are relatively even, such as gravel paths. They also include rugged trails that can include mud and rocks. Plus, off trails with streams, inclement weather exposure, and terrain with undefined paths.

Trail running shoes designed for light trails or paths with relatively even surfaces have a low profile, a breathable mesh upper, a lightweight design, and shallow lugs for traction on soil that's packed. 

These shoes also provide some degree of protection from rocks. Some trail running shoes made for light trails have more cushioning, while others have a minimal amount. 

Shoes made for rugged trails give you more support and protection via toe guards and underfoot plates. The material in the upper section has additional support and is sturdier to give you added stability. 

The soles of these shoes have diverse patterns for added grip from multiple directions. The sole designs and traction also allow mud and softer soil to break free.

Trail running shoes designed for challenging paths use the most resilient materials, like polyurethane foam midsoles. By comparison, rugged trail shoes typically have EVA, a rubber-like plastic foam, midsoles. Off-trail shoes are more likely to use waterproof materials, such as GORE-TEX, for protection against rain, snow, water, and cold. 

If you live in a hot and humid climate, look for a mesh material that will dry out quickly and provide good air circulation. 

The bottom of your shoes should also feature tall lugs with wider spacing that can go deep into muddy soil without having the soil stick to the shoe. These lugs are typically at least five millimeters deep or tall. You should also look for a stronger reinforced toe box and foot cradle that prevents falls and twisting. 

Trail running shoes can offer everything from no padding to heavy padding. If you have joint and knee problems or pain, heavy cushioning can lessen the impact your joints feel while running. 

You might choose a moderate amount of padding if you want to use your shoes on uneven trails with rocks and paved roads, you run long distances, or you typically run on trails with packed surfaces or soil. 

Minimal or no cushioning will work for you if you're running short distances, are running on smooth or soft trails, or like to feel the ground under your feet.  

Rock plates and nylon shanks are plastic inserts or fiberglass and plastic support structures that sit between the midsole and outsole. 

While running on gravel or rocky trails, you will want a running shoe with a rock plate or nylon shank built into the midsole to prevent your feet from bruising. Runners who are going to stick to smooth, even, or soft trails may not want this additional protection. 

Rock plates and nylon shanks can add extra weight to trail running shoes, which some people may be uncomfortable with. Alternatively, you can look for thicker foam instead of a rock plate. Foam absorbs more shock and impact, while rock plates make the ground feel more natural under your feet. Rock plates also keep your feet secure.  

The heel-to-toe drop is the variance between the heel height and forefoot height, and it also relates to cushioning. Barfoot shoes have a heel-to-toe drop of zero millimeters, while minimal shoes have measurements between zero and four millimeters. Moderate to maximum cushioning ranges from five to 12 millimeters.

If you're not sure what heel-to-toe drop will work for you, take a look at your current running shoes or other shoes you find comfortable. Lower measurements give you better balance and stability when landing, but not everyone's feet will do well with a lower heel-to-toe drop. 

If you're switching to a shoe with lower measurements, you will want to give yourself time to break in the shoes and get used to the feeling. 

Our top 10 list is based on customer reviews, styles, and features, like shoes designed for light, rugged, and super-rugged trails. You will find a variety of shoes for men and women that offer different comfort and protection levels. 

Exercising outdoors can give you a feeling a treadmill can't, but there are some extra considerations and gear you will need to keep in mind. Check out these suggestions!

Author: Helen Akers

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