Here’s our trail running shoe checklist:

#1 - Grippy outsole - Trail running shoes have very grippy outsoles with deep lugs which are designed to hold firm on slippery and loose surfaces and shed mud. Outsoles are made from specially formulated rubber compounds such as ubiquitous Vibram and Inov-8's Graphene Grip.

#2 - Plenty of cushioning - Running is a high-impact sport. Unless your feet are well cushioned with shock absorbing materials, the repeated impact on your legs can lead to injuries, like bruised heels and shin splints.

#3 - An average drop - The difference in midsole thickness from the heel to the toe is called the “drop”. Unless you have a preference, don’t worry too much about the heel-to-toe-drop, just aim for a drop from 3 to 7mm. A larger drop is typically recommended for runners with a heel-heavy running style or for road running.

#4 - High energy return - Modern running shoes not only absorb shock, but they also return energy to a runner’s stride giving the shoe a bouncy, more energized feeling.

#5 - Stiffer midsole - The flex of a trail running shoe is stiffer than a road running shoe. This is because while road runners spend most of their time rolling their foot from heel to toe, trail runners spend more time on the balls of their feet navigating inclines and mixed surfaces. A firmer flexing sole offers more support to the foot and is better able to mitigate uneven surfaces.

#6 - Waterproof liners - A misplaced stride is all it takes to turn a dry foot wet. On short summer runs, wet feet are an annoyance. On long runs or in the winter wet feet can cause discomfort, blisters and worse. For all season running, shoes with a waterproof liner/membrane are worth the small premium.

#7 - Trail protection - Trail running shoes are more rugged than road running shoes to protect your feet and to ensure they don’t fall apart on you.

Sandwiched between the cushioning midsole and grippy outsole, a “Rock Plate” is a plastic or composite plate that prevents sharp objects from damaging your feet or piercing the midsole. Toe guards are like a micro rand, often made with a TPU-like material that offers a little extra protection against toe-stubs and reduces wear and tear from abrasion.

Why can't I trail run in normal running shoes?

While you can trail run in road shoes, for all the reasons listed above a trail running shoe will be more adept for off-road surfaces. If you’re just getting into the sport or cannot justify the expense of a trail running shoe at this moment in time, road shoes will be okay - the main thing is that you’re running! Just take extra care.

Should I use specialist insoles in my trail running shoes?

A quality trail running shoe should have sufficient padding and doesn't require an insole. However, for runners that need additional arch support, or who overpronate or supinate, an Orthopaedic insole, from brands such as Super Feet and Sorbothane, can be a worthwhile addition.

Socks need to do more than match your outfit!

Often overlooked, running socks are an important consideration for making sure your feet are comfortable and kept in tip-top condition through the running season. There are infinite options; a merino wool or polyester running sock from brands like Bridgedale and Hilly are perfect for summer runs. In the winter, if you are not running in a GORE-TEX® shoe, a waterproof sock from Sealskinz offers welcome relief from puddles and bogs.

How do I clean my trail running shoes?

You don’t need to do or buy anything fancy to clean trail running shoes. A bucket of warm water and a scrubbing brush should do the trick. When drying them, remove the insoles, loosen the laces and pack them with newspaper. As with all performance footwear, dry them in a warm room, but not on a radiator. If the shoes are beginning to pong, use an anti-odour spray or some good old-fashioned baking soda to remove the smell. Reproofing sprays by brands like Nikwax and Grangers, designed specifically for synthetic footwear, can be used to treat GORE-TEX shoes.

What clothes should I wear for trail running?

Technical layering is the key to comfortable trail running! Add layers when you’re cold, peel them off as you start to sweat. The layering system consists of three parts; base layers, mid layers, and outerwear. Each has a unique job to do and should be selected carefully.

Mid Layers

This is the heat-generating part of the layering system. A lightweight mid-layer made from a micro-fleece fabric will feel unrestrictive and slip beneath a waterproof to add warmth. A half or full zip allows cooling air to flow in. Thumb loops prevent the sleeves from riding up and a close-fitting hood is handy if the mercury plummets.

Waterproof jacket

You never know when the weather might turn. Wear or pack a lightweight jacket designed for running or fastpacking to protect yourself from wind and rain. 3-layer and 2.5-layer fabrics do not have a liner and therefore they do not feel clingy when you’re hot and bothered. The jacket should be waterproof to at least 10,000mm and extremely breathable. We recommend a full-length zip which can be opened to vent off some steam. Pit-zips are a handy way to cool down in torrential rain.

Leggings/Shorts

Fit is the most vital criteria of your chosen legwear. A lightweight, quick drying synthetic fabric and the absence of seams that could rub and cause discomfort are essential. Zip close pockets are handy, but not essential if you run with a pack.