Best Women's Trail Running Shoes of 2024
TESTED: TOP WOMEN'S TRAIL RUNNING SHOES FOR RUNNING, HIKING, & BACKPACKING
Updated March 13, 2024
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The best women's trail running shoes provide stability, traction, and comfort for running outdoors. In our experience, trail runners like to have several pairs in their quiver to match varying conditions, like mud, steep inclines, desert heat, and even snow. In addition to runners, thru-hikers and ultralight backpackers prefer trail runners to hiking shoes or lightweight hiking boots when moving fast and light.
After narrowing our list from dozens of contenders, we ran over 2,100 miles in 18 popular models to find the best trail running shoes for men and women. We’ve got recommendations for everyday trail running shoes, the best on a budget, zero-drop shoes, shoes for wide feet, road running, short trail runs, distance ultramarathons, and durable shoes for ultralight backpacking on trails.
Finding the best running shoe for your runs will depend on your intended use and personal needs. Our review runs the gamut, with options for anything from beginner runners to long-distance marathoners to ultramarathoners.
Looking for men’s trail running shoes? See our guide to the Best Men’s Trail Running Shoes.
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WOMEN’s Trail RUnning SHoes Summary Table
| WOMEN'S TRAIL RUNNING SHOE | TREELINE AWARD | MSRP* | WEIGHT (per shoe, oz) | HEEL TO TOE DROP (mm) | STACK HEIGHT HEEL / TOE (mm) | CLOSURE TYPE | CUSHIONING |
|---|---|---|---|---|---|---|---|
| Hoka Speedgoat 5 | Best Overall Read why |
$155 | 8.5 | 4 | 31 / 27 | Lace-up | Maximum |
| La Sportiva Jackal II BOA | Best Upgrade Read why |
$165 | 8.6 | 7 | 29 / 22 | Lace-up | Moderate |
| Altra Lone Peak 8 | Best for Long Distance Read why |
$140 | 9.2 | 0 | 25 / 25 | Lace-up | Moderate |
| Salomon Sense Ride 5 | Best for Narrow Feet Read why |
$140 | 8.7 | 8.3 | 29.6 / 21.3 | Single-pull Lace | Moderate |
| Hoka Challenger 7 ATR | Best for Wide Feet Read why |
$145 | 7.7 | 5 | 29 / 25 | Lace-up | Moderate |
| Saucony Peregrine 14 | Best Affordable Read why |
$140 | 8.1 | 4 | 28 / 24 | Lace-up | Moderate |
| On Running Cloudvista | Best Minimalist Read why |
$150 | 8.3 | 7 | Lace-up | Moderate | |
| Brooks Cascadia 17 | Best Crossover Read why |
$140 | 9.8 | 8 | 20 / 12 | Lace-up | Moderate |
| Salomon Glide Max | Best Cushioned Read why |
$160 | 10 | 6 | 33 / 72 | Single-pull Lace | Maximum |
| Scarpa Spin Ultra | Best Traction Read why |
$159 | 7.9 | 6 | 24 / 18 | Lace-up | Moderate |
| La Sportiva Cyklon Cross | Best Waterproof and Winter Condtions Read why |
$245 | 10.5 | 8 | 28/20 | BOA dials | Maximum |
*We note any discounts we see on our Deals page, which is updated daily.
For more of our favorite running recommendations, see our most popular Gear Guide stories:
THE BEST WOMEN'S TRAIL RUNNING SHOES
BEST TRAIL RUNNING SHOES: HOKA SPEEDGOAT 5
MSRP: $155
Weight: 8.5 oz (per shoe)
Heel Drop: 4 mm
Stack Height (heel/toe): 31 mm / 27 mm (heel/toe)
Closure: Lace
Cushioning: Maximum
Rock Plate: No
Ideal use: Daily trainer, most trails, moderate to long runs
What we like: support, stability, cushioning, traction
What we didn't like: takes a while to get used to the high stack
By far, out of all the “best trail shoe” lists out there, the Hoka Speedgoat 5 was the most common denominator. So, it’s no wonder why we think if trail shoes were high school, the Hoka Speedgoat would be most likely to win homecoming queen. Hoka is known for its superior, thick cushioning, support, and foot protection.
To determine the Speedgoat 5s as our best overall trail shoe, we tested them over a variety of terrains, including snowy Tahoe trails, rolling hills, steep rocky trials, loose dirt in the desert, and mud in Sonoma. Basically, we took these shoes everywhere, and everywhere they performed well.
We also published a comprehensive in-depth guide on the Hoka Speedgoat 5 for more details on this running shoe.
HOKA SPEEDGOAT 5
The Hoka Speedgoat 5 GTX is the waterproof version that is ideal for winter running.
Comfort
Unlike some trail shoes, the Speedgoats do not have or need a rock plate. After testing, we think it’s fair to say you have to be the Princess and the Pea to feel jabs and pokes of sharp rocks through the thick cushioning. That’s why we think the Hoka Speedgoat 5 is the best trail running shoe for most people, and its support and protection on rugged terrain makes it a solid option for most trails.
We tested the Speedgoat 5s and the Speedgoat 5 Gore-Tex and admired both. Read more about Hoka’s GoreTex version below and in the section Should I get Waterproof Running Shoes?
Traction
The Speedgoat 5 (like previous iterations we've tested) boasts the Vibram Megagrip outsole and 5mm lugs for excellent traction on technical trails. Runner’s World confirms that this shoe excels on wet and rocky terrain. In our hundreds of miles of testing in the Wasatch Range of Utah and Sierra Nevada trails in Tahoe, we found they performed well on packed snow and felt secure on rocky trails.
Media and customer reviews also applaud the improved grip, traction, and increased comfort in the 5th iteration of the model, echoing my statement that this is a great shoe to wear through mud and snow. I’ve taken them out on many winter jaunts and love their traction. As the snow is melting and mud is setting in, these are great shoes to depend on to keep you steady.
Another aspect of the Hoka Speedgoat 5 we appreciate is the shoes’ inclusivity in sizing (with good wide options) and weatherproofing option with the Speedgoat 5 GTX (see below).
We usually get home from a run and can’t wait to get our shoes off our feet. None of our testers feel this way about the Speedgoats. We love how comfortable our feet feel after a morning run in these shoes—some of us even wore the Speedgoats the rest of the day while running errands. We attribute that to the superior cushioning and stability of this shoe.
We are always looking for shoes that can go the distance. Trail Runner Magazine says this shoe is perfect for the ultra-marathoner and Hoka’s best version of the Speedgoat yet.
IS THE HOKA STACK HEIGHT WORTH IT?
Hokas generally have a higher stack height than other trail running shoes because of the classic Hoka cushioning in the midsole. We appreciated how the cushioning absorbs whatever we land on—rocks, roots, and other obstacles.
Wearing the Speedgoats, we don’t feel a thing running on technical trails. That means we can focus less on avoiding pokes and jabs at our feet and more on our running technique (and enjoying the views). Unsurprisingly, Outdoor Gear Lab has assigned this shoe a Top Pick for comfort and foot protection.
We were curious if we would be more apt to roll an ankle while running in the Speedgoats. Our senior editor, Brandon Lampley, notes: “as a heavy runner with somewhat tricksy ankles, I can attest that I am much more likely to roll an ankle in my Hokas than any of my lower stack shoes. The cushioning is awesome, and I put up with the tradeoff. But if I feel like it will be a clumsy day, I wear a lower stack shoe and forgo the cushion.”
The Vibram sole on the Speedgoat 4 (pictured here) updated slightly pm the Speedgoat 5 for improved durability and traction. Photo by David Mitchell.
DIFFERENCES BETWEEN THE SPEEDGOAT 4S AND 5S
The Speedgoat 5s married aspects of the Speedgoat 4s and the Speedgoat EVOs to build off the already popular 4s and improve performance on tough terrain. While the specs haven’t changed much, the Speedgoat 5s ditch the welded upper for a more flexible upper. The fit of the toe box, then, is slightly more forgiving than the 4s. The stretchier vamp allows the shoe to stretch with feet as they warm up throughout a trail run. The thinner gusset at the tongue also creates a little more space for the midfoot compared to the 4s.
Hoka also took from the Speedgoat EVOs the midsole, which is slightly softer than the Speedgoat 4s. The Vibram Megagrip outsole is the same in the 5s as in the 4s. However, Hoka made some small edits to the layout of the grips for improved durability and traction.
Interested in running gear? Check out the Running Gear section:
THE BEST UPGRADE TRAIL RUNNING SHOE: LA SPORTIVA JACKAL II BOA
MSRP: $165
Weight: 8.6 oz (per shoe)
Heel to toe drop: 7 mm
Stack Height: 29 / 22 (heel/toe)
Closure Type: Laces
Rock plate? Yes
Runs: SMALL (seriously—get a FULL SIZE bigger than other La Sportiva shoes)
Cushioning: Moderate
Ideal use: rocky, technical terrain
What we liked: durable, great stability and traction
What we didn't like: sizing is off, expensive
If you're willing to spend more for the best trail running shoe, we think the Sportiva Jackal II is the best trail running shoe you can get if cost is not a concern. Best upgrade shoe is our category that highlights a quality trail running shoe with superb features at a slightly higher cost.
The La Sportiva Jackal IIs are the overall winner in our best men's trail running shoe guide, and while we were tempted to make them the best women's trail running shoe overall winner as well, we also face the reality that most runners who buy women's running shoes are making less on average than folks who buy men's running shoes.
While not the most expensive shoes we tested, the La Sportiva Jackals are on the higher end of the average cost, but its features cannot be beat for rugged terrain.
LA SPORTIVA JACKAL II BOA
Author Katie Brown in the La Sportiva Jackal. Photo by Matt Johnson.
One of our testers’ first runs in the La Sportiva Jackal II's out of the box was a 12-mile, 8 hours, 8,000’ vertical gain ridge traverse in the Wasatch mountains. After more miles and more big adventures in these shoes, here are our testers’ impressions.
Sizing
We first had some difficulty getting the right size. One tester already owned the La Sportiva Mutants, so it felt like ordering the same size for the Jackals made sense. However, when they arrived, they felt way too small and she got a full size larger than she would normally. (This is also a problem with the La Sportiva Bushido II as well.)
Treeline Review tester Sara literally dialing in the Boa fit in the La Sportiva Jackal II.
Comfort
Extreme comfort comes as no surprise, as this shoe was designed by La Sportiva specifically with the long-distance runner in mind. The EVA and Infinitoo™ PU layers in the Midsole make your foot feel supported and stable. They also have a dual-density rock guard and stellar toe cap for added foot protection.
We appreciate the feel of the near-seamless upper. One of our writers noticed that she had to stop twice during her 8 hour traverse to adjust and pull the tongue up and tighten the (extra-long) laces. She also experienced a little bit of heel lift, but after lacing up the upper eyelets, she could secure her heel satisfactorily. (Admittedly, she’s unsure if that is a norm for the shoe or if that was associated with the 4th class scrambling involved in that particular adventure.)
The author in the La Sportiva Jackals. Photo by Matt Johnson.
Traction
We tested these shoes through quite a bit of snow, crumbly scree, and rock scrambling, and we appreciate the solid traction felt underfoot. No one likes the feeling of being unable to trust your feet on unstable ground, and much of this has to do with the traction in a trail shoe.
The Jackals have Friction AT 2.0 compound rubber that gives them great traction and security with any trail you’re running on. Given that La Sportiva is a climbing company, their proprietary rubber is known for being grippy. The trade-off is that these shoes have a stiffer feel. But with that stiffness, they offer great stability.
A Treeline reviewer also had a chance to spend a season running in the Jackal IIs in Tahoe and felt they didn’t grip the best on mud. However, having worn their share of shoes from La Sportiva (several pairs of La Sportiva Bushido, Wildcats, and Helios), they’ve found the Jackals much roomier in the toe box compared to other La Sportiva shoes. Our men's tester agrees that the Jackal IIs are wide for La Sportiva.
Regardless of some sizing issues, the features on this shoe were clearly thought out and designed with trail runners in mind. At just a little on the higher end of trail shoe costs, we think this is a great option for those willing to pay a little more for a “premium” running shoe.
THE BEST TRAIL RUNNING SHOE FOR LONG DISTANCE RUNNING: ALTRA LONE PEAK 8
Price: $140
Weight: 9.2 oz (per shoe)
Heel to Toe Drop: 0 mm
Stack Height: 25 mm / 25 mm (heel/toe)
Closure Type: Laces
Cushioning: Moderate
Rock Plate? Yes
Cushioning: Moderate
Ideal use: long, technical trail runs
What we liked: comfort, no blisters, toe box
What we didn't like: durability
The Altra Lone Peak 8 is the much-lauded update of a shoe model that has been around for a while. Its many updated versions have consistently earned shoutouts on top shoe lists—including as a winner in our own articles. The Lone Peaks would also be our Best Zero Drop Trail running shoe winner.
We got the Altra Lone Peak fever after hearing about them from a fellow thru-hiker on the Appalachian Trail in 2013 (who had caught the fever while on the Pacific Crest Trail). Our testers have worn each iteration on just about every terrain imaginable and have a lot to say about them (flaws and love notes)!
The Lone Peak is excellent for long distances due to its patented Toe Shaped toe box. This design decreases the chance of blisters or injuries because your foot toes have room to spread out and are not scrunched up in a tight space. Reviewers often rave about the roomy toe box, to which we would add our similar accolade. They also have a 0mm drop between the heel and toe—encouraging a natural midfoot strike.
Best of all? This updated model costs $10 less than the previous model, the Lone Peak 7. It’s rare to see the cost of a shoe go down after it’s been updated.
ALTRA LONE PEAK 8
Treeline Review tester Sara in the Altra Lone Peak 7 (regular width), which we look forward to comparing to the latest Lone Peak 8 model.
Lone Peak 7 vs Lone Peak 8
Putting on a brand-new pair of Lone Peaks feels like putting on a pair of slippers. While we’re testing the new Lone Peak 8s, we can say that after our testers have more in nearly 1,000 miles in the Lone Peak 7s, we have experienced comfort over long runs.
Updates to the Lone Peak 8 include a more durable ripstop mesh upper, updates to their proprietary Altra EGO™ midsole, and a stickier MaxTrac™ outsole. These updates sound exciting, so we’re looking forward to testing them and comparing them to the Lone Peak 7s.
As they did with the Lone Peak 7, Altra continues to provide a wide option to the line-up of Lone Peaks and their other most popular models. This option is their attempt at addressing complaints that some of the recent Lone Peak models are not wide enough.
One downfall with the newer models of the Lone Peaks is the removal of the gaiter ring. You can still attach their patented Four-Point Light Gaiters or two-point Dity Girl Gaiters, but they’ll need to hook them to the laces, which our testers found to pull a little uncomfortably. Ultralight gaiters help keep pine needles, rocks, and other small items that can cause blisters or discomfort from entering your shoe while running (or hiking or backpacking). We were pretty bummed Altra decided to remove the rings from the front of the shoe, but at least gaiters are still possible to attach.
Performance
Dirty girl gaiters (on left) and Altra Gaiters (on the right). Photo by Liz Thomas
Adding to the Lone Peak’s distance capabilities are its durable soles. They offer good rebound cushioning and a protective Stone Guard™ rock plate. One of our testers ran the Bear 100 miler in one pair of Lone Peaks (albeit an older model). She walked away blister-less despite about 30 miles of MUD at the end of the race. Thanks to those TrailClaw lugs and even grippier MaxTrac rubber outsole, the traction was solid even in muddy terrain.
The Lone Peaks can take uneven surfaces and have a surprising amount of traction. Photo by Craig Lloyd.
As ultra season approaches, our testers are looking forward to giving the new Lone Peak 8 a whirl on those kinds of big mile days.
That being said, in past models, the durability of the Lone Peaks is nothing to write home about. The Lone Peak 6s we used in the Bear developed holes in the uppers after 200 miles. This is nothing surprising; less durable uppers have been a flaw of the Lone Peaks for several models. Altra seems to have heard and heeded these complaints with their newest model, which mainly consists of durability updates.
Like the Lone Peak 7s, the 8s are specifically designed to improve the durability of the uppers, fixing a known issue with earlier models. When we tested the 7s, unfortunately, the durability did not seem to have improved. We’re hoping the 8s will actually address durability issues, and we look forward to updating this review with our findings.
Durability
The Altra Lone Peaks are a zero drop shoe that have an equal height at the toe and heel. Photo by Craig Lloyd.
Like many people who love to run trails, we know all the hacks to help prevent ripping: duct tape reinforcement on the inside and preventive shoe goo. However—as one of our testers put it—until she finds a shoe that can make her feet feel as good as they did after the Bear (rock plates and A-bound energy-return midsole perhaps), she’ll put up with the delicate uppers. Another tester said that while the durability of the recent Lone Peaks was subpar, they still are the best long-distance trail shoe and zero-drop shoe.
Altra-specific notes
A note of caution for those who have never worn a zero-drop shoe: be prepared to give your body a little time as you transition to the zero drops! See our thoughts on transitioning to zero-drop shoes for more information on how to do it.
A secondary note of caution: we do not recommend using Microspikes or other added traction for running on snow and ice with Altras. In our experience, how traction devices attach to an Altra shoe causes the uppers to bunch. This bunching results in unwanted rubbing and, ultimately, in blisters on your feet. The added traction device attached to the shoe also wears out the uppers faster. Sure, you'll see thru-hikers do it because they have to add winter traction to the shoes they're already using. But if you have options, switch your shoes out if you know it'll be an ice-gripper worthy day.
If you’re looking for a shoe with better ice traction or that can take Microspikes, go for the Salomon Sense Rides, La Sportiva Jackals, or the Scarpa Ultras.
And the third note of caution: if you have narrow feet, Altra Lone Peaks may not be your shoe. Some of our narrow-footed friends have complained the toe-box is too wide and their feet slide too much. The Lone Peak 7 was the best model yet of the Lone Peaks for those with narrow feet, and the 8s seem to fit similarly. But if you’re still concerned, we recommend our narrow-footed friends check out La Sportiva shoes.
Conclusion
Despite its imperfections, early reviewers love the Altra Lone Peak 8, and so do we. We recommend this shoe for your longer mile runs, for those looking to transition to zero-drop shoes, or for wider feet. Once you’ve transitioned to being able to wear zero-drop shoes, most people find that a new pair requires very little to no break-in period from shoebox to ultra run. If you are looking for comfort for miles—the Lone Peak 8s may be for you.
THE BEST TRAIL RUNNING SHOE FOR NARROW FEET: SALOMON SENSE RIDE 5
Price: $140
Weight: 8.7 oz (per shoe)
Heel to Toe Drop: 8.3 mm
Stack Height: 29.6 mm / 21.3 mm (heel/toe)
Closure Type: Quicklace single pull
Cushioning: Moderate
Rock plate? Yes
What we liked: comfort, versatility, price, great for day to day use, lightweight, no break in, traction
What we didn't like: sizing can be tricky, laces are divisive
The Salomon Sense Ride 5 is our pick for best-cushioned trail running shoe we tested because of its comfort and versatility, especially for narrow feet. They are up there with the Hoka Speedgoat 5s as one of the best day-to-day trail runners we tested. Like the Speedgoats, they excel on everything from short to mid-length runs, smooth to technical trails, and the road to trail. No matter the distance or terrain, the Sense Rides have not let us down.
SALOMON SENSE RIDE 5
Treeline Review tester running in the Salomon Sense Ride 5 on trails in Nevada.
The Salomon Sense Ride excels on all kinds of terrain, including snowy. The author here is running in the Run Up For Air 24-hour race in Utah. Photo by Chelsea Woodbury.
Previously, we listed the Sense Rides as our best overall winner. After a lengthy discussion between the testers of this year's newest model, we shuffled some things around. For Best Overall, the Speedgoats simply ooze comfort and versatility that slightly exceeds the Sense Rides. But the Sense Rides deserved to win a category as as one of our writers on this guide has narrow feet, she knew these deserved to be winners.
Both our old overall winner and new overall winner are well-cushioned shoes you can wear in just about any terrain. At the end of the day, we found ourselves reaching for the Speedgoats more often than the Sense Rides. But if you have narrow feet, the Sense Rides will be the pair you reach for more often.
To test the Salomon Sense Rides, we put hundreds of miles on these shoes—including one of our testers podium-ing in a trail race. Here are some of the things that stick out.
The Salomon Sense Ride excels on all kinds of terrain, including snowy. Photo by Chelsea Woodbury.
Comfort
These shoes feel comfortable right out of the box; no break-in period was required. The cushioning in these shoes is awesome, with the Ortholite™ insole and the SenseFit™ system to cradle your foot from midfoot to heel.
Traction
The Sense Ride also has great traction. We’ve taken these shoes out on rocks, ice, snow, slush, and mud and have found they have great grip without the lugs feeling too aggressive. The Sense Ride uses a Contagrip MA outsole, Salomon’s proprietary outsole material.
With running shoes, choosing to design with proprietary materials (vs. a name-brand material like Vibram, which Hoka uses) keeps the shoe’s cost down. In this case, that decision doesn’t feel like a compromise.
Road-to-trail ability
The Sense Ride shoes are among the best road to trail shoes we tested. While some trail runners (like the Scarpa we tested below) are too lugged to take on pavement comfortably, the Sense Ride performs well as road running shoes and trail shoes. One of our testers used them frequently to run from her house to the nearest trail, which includes two miles of road to get there.
Lacing on the Salomon Sense Ride 5s uses the Salomon Quicklace system.
Lacing
Although it took some adjustment, the Salomon Quicklace™ single-pull system (also found on the Salomon Speedcross we tested below) can be nice. We like that we don’t have to worry about our laces getting caught by anything because they are safely tucked away in the lace pocket.
Our laces stayed put for all the times we were off the beaten path, making our way through trail-less mazes of scrub oak and brush. With Teflon coating, the Salomon Quicklace is much more durable than it looks. Not everyone loves them, but one of our testers thought they worked better than traditional laces.
Uppers
The uppers on the Salomon Sense Ride are made of one continuous mesh layer—no seams and stitching—making these shoes extremely breathable. They also have very good drainage for tromping through wet terrain. Our tester had an issue with the mesh fraying early on in a previous model, but the updated Sense Rides seem to have improved their durability. Our current tester noted that fraying is not a issue with this model, and after a few weeks of testing them the midsole seems to be compressing down a lot but staying in good overall shape.
Weight
The last thing we love about these shoes is that they are light. Just 2.5 ounces heavier than the lightest shoe we considered (the Altra Superiors), the Sense Rides feel light on your feet. They won’t hold you back if you push your training and racing limits.
THE BEST TRAIL RUNNING SHOE FOR WIDE FEET: HOKA CHALLENGER 7
MSRP: $145
Fit: Wide, true to size
Weight: 7.7 oz (per shoe)
Heel to toe drop: 5 mm
Closure Type: Laces
Rock plate? No
Cushioning: Moderate
Best for: Daily trail runs
The Hoka Challenger 7 is our winner for best trail running shoe for wide feet. A popular best-seller at REI and other retailers, and we can see why. Like most Hoka shoes, the Challenger 7s are people-pleasing shoes because they're well-cushioned, offer sufficient stability, have a mid-drop, and have a nice offering of wide shoes.
HOKA CHALLENGER 7
The Hoka Challenger 7 is a great choice for road-to-trail shoe for those who like to run out their door, down the road, and to the trailhead—and want one shoe that can handle it all.
You can read our in-depth and long-term of the Hoka Challenger 7 in its own separate article. But here are a few things that stuck out to us:
Differences between the Hoka Challenger 6 ATR and Hoka Challenger 7
The newest version of the Challenger has an increased stack height, lighter mesh upper, and softer, updated outsole and midsole. The lugs are smaller and more closely spaced in the center, while the lugs along the perimeter are larger to improve traction across varying terrains.
The Hoka Challenger 7 has excellent cushioning. However, the traction on the outsole is best on smoother trails.
Cushioning
In our testing, we found the cushion to feel similar to the Salomon Glide Max, though slightly stiffer. We liked the breathable upper, though it feels a little less durable than the Salomons. We also like that the heel tab is pulled away from the Achilles so the shoe is easy to remove without rubbing on the heel.
They have a nice, wide footprint and feel stable for rolling side to side. The footprint is so stable and traction so secure we noticed you could be somewhat lazy about foot placement if you aren’t on the steeper terrain.
Traction
The main downside of the shoes is the traction—the Challenger 7s would not be ideal for steep runs with flour-like dirt or sharp and loose rocks, but rather for gentler trail runs. This shoe could be great for runners transitioning to trail running and working up to more technical terrain.
This shoe also won an award in our men’s best trail running shoes for Best Crossover shoes, as they transition quite well from trail to road. We chose Brooks Cascadia 17 for that category for its more durable soles and more affordable price ($130 versus $145) for similar performance. However, we agree that the Challenger works well in this category as well.
In any case, the wide sizing options and comfort of the Hoka Challenger 7s are hard to beat; they serve well as an everyday trail runner for folks with wide feet.
BEST AFFORDABLE TRAIL RUNNERS: SAUCONY PEREGRINE 14
Price: $140
Weight: 8.1 oz (per shoe)
Heel Drop: 4 mm
Stack Height: 28 mm / 24 mm (heel/toe)
Cushioning: Moderate
Ideal use: All-around trail runner
What we liked: value for price, cushion, support, everyday trainer, traction
What we didn’t like: mesh is thin (but durable), not the best option for wide footed people
We think the Saucony Peregrine 14 is the best shoe for your dollar—especially since they can often be found on sale. The Peregrine line of trail running shoes has been around since 2011, and six of their iterations have won awards from Runner’s World. While a couple of shoes we tested cost about the same—like the Altra Superior and the Brooks Cascadia 16—the Saucony Peregrine 14s offer more cushion.
SAUCONY PEREGRINE 14
Author Becca was impressed by the grip on the Saucony Peregrine tackling rockier terrain.
Peregrine 13 vs Peregrin 14
The Saucony Peregrine is an ideal all around trail running shoe for all seasons.
The updated Peregrine 14s aren’t much different than the 13s – Saucony “revamped” the upper and made some tweaks to the cushioning. Early reviews note very little difference, but we look forward to testing to see for ourselves. We’ll report with our findings.
When the Peregrine 13s were released, reviewers reported a wider foot box and a good overall comfort rating. Once we got our feet into them, after about 100 miles in the shoe, it still felt narrow. Based on the product update description of the 14s, it doesn't seem likely this has changed.
We’ve found the Saucony Peregrines are comfortable trail shoes for shorter trail runs (3 to 6 miles). Although the toe box is a little narrower, our tester's feet feel supported and stable with the uppers. The lugs on this shoe offer great traction and have done well on muddy terrain, though it can be a struggle in fine, loose gravel, particularly on declines.
Close up on the Saucony Peregrine 13 trail running shoes on slippery leafy terrain. The Peregrine 14s should perform just as well as the 13s.
Although reviewers report the Peregrines are a nice balance between minimal and cushion, our testers did not have comfortable experiences in these shoes on runs over 10 miles. One noted her feet aching by the end, though admittedly, she usually runs in Hoka Speedgoats, which have more cushion and support.
In our review of the Peregrine 13s, we noted that the mesh upper on the Peregrines does not appear to be very durable. However, after spending the past 6 months observing (almost 100 miles of wear), the mesh seems to be holding together just fine. They are more durable than the Lone Peaks (also not known for durable uppers). The uppers of the 14s are designed to be even more durable, so this should not be a problem.
We tested the Peregrines on various terrains—muddy, gently rolling trails in Indiana, rocky and steep trails in Colorado—and found they handled mud surprisingly well. Admittedly, the traction was a bit disappointing on loose gravel and rock.
If the majority of your runs are going to be on steep rocky terrain, we recommend shoes with bigger lugs, like the Scarpa Spin Ultras or the Salomon Speedcrosses. However, the Peregrines will absolutely get the job done for most other terrains.
It is obvious that reviewers love this shoe, and we would put it in the same overall-awesome category as the Altra Lone Peaks. The Peregrine 14s are a great shoe to put in the rotation for short, smooth trail runs this season.
BEST MINIMALIST TRAIL RUNNERS: ON RUNNING CLOUDVISTA
MSRP: $150
Weight: 8.3 oz (per shoe)
Heel to toe drop: 9 mm
Closure Type: Laces
Rock plate? No
Stack Height:
Cushioning: Minimum
Ideal use: short trail runs, gravel or sandy paths
What we liked: lightweight, flexible and durable cushioning
What we didn't like: not ideal for technical or long runs
The On Cloudvista is our winner for best minimalist trail running shoe. It's designed as a lightweight and agile road-to-trail shoe. As is typical with On Running shoes, the Cloudvista sports a light and minimalist design. These shoes are ideal for gravel or sandy, less technical paths, and solid for shorter trail runs.
ON RUNNING CLOUDVISTA
The ON Running Cloudvista are stylish running shoes that are incredibly lightweight.
The Cloudvista is made from “Swiss-engineered Helios superfoam” cushioning that is flexible, lightweight, and surprisingly durable. This trail shoe is no-fuss and versatile. While the main version is made of a breathable mesh, On also offers a waterproof version for trail running in the winter.
We found this minimalist shoe ideal for shorter trail runs. Our tester preferred other winners for long, more technical runs but still found them quite comfortable for short runs. They transition to road just fine, but would not be ideal for extended road running.
Treeline tester Sara stretching after a run in the ON Running Cloudvista trail running shoes.
Our men’s tester found them more comfortable over long distances than our women’s tester did. If you’re looking for a lightweight shoe to help you speed through some (especially non-technical) trail runs, this is a good pick. They’re more durable and comfortable than they appear and feel refreshingly light on your feet.
And if you’re here for the On running shoe craze, we’ve reviewed the On Cloudsurfer and On Cloudmonster road running shoes, and will soon review the Cloudstratus and Cloudeclipse.
THE BEST CROSSOVER SHOE FOR ROAD AND TRAIL RUNNING: BROOKS CASCADIA 17
Price: $140
Weight: 9.8 oz (per shoe)
Heel to toe drop: 8 mm
Stack Height: 20 / 22 (heel/toe)
Closure Type: Laces
Rock plate? Yes
Cushioning: Moderate
Ideal use: trail-to-road running, basic trail running
What we liked: versatility, quality for price
What we didn't like: not many features
The Brooks Cascadia 17 is a solid trail running shoe for most trails and crosses over well to the road when needed. This shoe is designed for long technical trail runs and is lauded for its protective rock plate and support. These weren’t the fanciest, most feature-y trail shoes we tested, but they do their job as a basic trail runner. What we appreciated most was their ability to transition well to the roads, making this a good option for hybrid running between trails and roads.
BROOKS CASCADIA 17
Treeline tester Sara in the Brooks Cascadia trail running shoe on a trail in Nevada.
This version of the Cascadia includes updates to the midsoles and outsoles to improve traction and comfort on various terrains. Known as the “Trail Adapt System,” the updated construction utilizes integrated midsoles, rock plates, and zonal outsole pods for improved stability control and ride on the trails. This mimics some of the Catamount construction, which we look forward to comparing as we continue testing.
Another exciting update is how Brooks used PrintDyed air mesh uppers, which saves 66% of the energy and 75% of the water used in the traditional dye process. We like seeing brands work toward better environmental practices.
The outsole on the Brooks Cascadia is great for traction on trails for runs with and without the dog.
In our previous testing with the Cascadia 16s, the shoe felt similar enough to the Brooks Catamount 2—a slightly lighter shoe designed for ultra distances. We think it’s worth saving $35 and purchasing the Cascadia 16 over the Catamount 2. Not only does the Cascadia cost less, but we found it to have better traction and feel more durable on the trails. Now that Brooks has released the Cascadia 17 and Catamount 3, we look forward to testing both and reassessing these opinions.
Our men’s tester awarded the Hoka Challenger 7 Best Crossover shoe for the best men’s trail running shoe—not the Brooks Cascadia as we chose. While we agree the Hoka shoe crosses over from trail to roads well, we ultimately landed on the Brooks Cascadia 17 for its better durability, especially at the soles. Previously the Brooks Cascadia 16 cost $130 to the Hoka Challenger 7’s $145, which also influenced our decision. At a $5 difference now, we feel either shoe will perform well. Still, the Cascadia wins out for our women’s testers for its crossover performance.
BEST CUSHIONED TRAIL RUNNING SHOES PROTECTION: SALOMON GLIDE MAX
MSRP: $160
Weight: 10 oz (per shoe)
Heel Drop: 6 mm
Stack Height: 27-33 mm
Cushioning: Maximum
Ideal use: long trail runs
What we liked: great cushion and responsiveness, durable
What we didn't like: less traction than other trail shoes
We were impressed by the cushion, comfort, and durability of the Salomon Glide Max trail shoes, which wins our award for Best Cushioned Trail Runner. With a stable sole, elevated stack height, breathable and light mesh upper, and maximum cushion, these shoes are a comfortable ride for long days on the trail.
The Glide Max features a signature “Reverse Camber” rocker geometry and a 6 mm drop for quick, smooth transitions. This structure resembles Hokas, but with a slightly higher heel-to-toe drop. Additionally, the All Terrain Contagrip® rubber outsoles are durable and handle various surfaces.
SALOMON GLIDE MAX
Perhaps the only real downfall we could find is a sacrifice in traction with the increase in cushion. Nevertheless, we love these shoes' range, versatility, and incredible comfort. One tester noted how the durability and stability of these shoes would make them great for a 50k, while the plush cushion makes them a solid option for less intense recovery trail runs. The high stack height and “Energy Foam” midsoles cushion your stride, and the responsive “Energy Surge” foam midsoles provide some energy return.
BEST TRAIL RUNNING SHOES FOR TRACTION: SCARPA SPIN ULTRAS
MSRP: $159
Fit: Narrow, true to size
Weight: 7.9 oz (per shoe)
Heel Drop: 6 mm
Ideal use: rocky, technical terrain; daily trail runs
Cushioning: Moderate
Rock plate: No
What we liked: highly durable, great traction, comfortable
What we didn't like: feel heavy
The women’s Scarpa Spin Ultras are our choice for Best Traction for the shoe’s reliable traction on rugged terrain and the ankle support. Made by climbing company Scarpa, these shoes are designed for runners who tackle steep and rocky terrain or incorporate some scrambling into their adventures. Our testers ran, hiked, and scrambled around 70 miles on some rugged ridges in the West Desert of Utah, as well as on steep rocky, muddy, and icy mountains in California.
SCARPA SPIN ULTRAS
The Scarpas are rugged enough to handle steep descents on scree. Here, the author is tackling loose off-trail scree in Utah. Photo by David Mitchell
We have been most impressed with how these shoes held up due to how nasty some of the conditions got in terms of sharp, rugged surfaces. These shoes can take a beating and keep you stable on rough terrain.
The downside of the Scarpa Spin Ultras is how heavy they feel on the legs. They don’t encourage quick turnover the way shoes like the Hoka Speedgoats 5s do. Nevertheless, if you’re looking for shoes with excellent traction that can withstand a beating on rugged trails, this is the best option for those more technical runs.
Treeline Review tester Sara shows off the outsole on the Scarpa Spin Ultras on trail in Nevada.
While discussing this category, our testers also considered the La Sportiva Akasha II for this category. This shoe ultimately won out for its better ankle support and protection, but the Akasha was a close second and worth checking out as well.
Running smooth trail/dirt road in Utah in the Scarpas. Photo by Katie Brown.
The dual-density EVA foam gives added protection in the midsole when they’re in rough, uneven terrain. The well-designed uppers with a polyurethane overlay provide extra protection around common blow-out areas without sacrificing breathability. The stellar TPU toe guard is icing on the long-distance shoe cake for when you’re off kicking rocks—I mean, trail running.
We find these shoes to be very durable, tough, and stiff while maintaining comfort. I love them for my all-day adventures. If you are the type of person who puts shoes through the wringer and are looking for a shoe bomber option, we invite you to try the Scarpa Ultra Spins.
And we aren’t alone—reviews from sites like Gear Lab and Switchback Travel praise this shoe for its out-of-the-box comfort, wider fit, and excellent durability. Reviews are enthusiastic about how light this shoe is and how well it works as a daily trail running shoe.
THE BEST WATERPROOF TRAIL RUNNING SHOE: LA SPORTIVA CYKLON CROSS GTX
MSRP: $245
Weight: 10.5 oz (per shoe)
Heel to toe drop: 8 mm
Fit: True to size
Rock plate? No
Cushioning: Maximum
Ideal use: wet, technical trail runs
What we liked: Great traction and durability in extreme conditions
What we didn't like: expensive
The La Sportiva Cyklon Cross GTX is a heavy-duty, waterproof shoe intended for extreme conditions. The traction is incredible, making this hands-down the best shoe for snow and ice. Plus, it’s waterproof, adding an extra layer of protection from the elements.
The Cyklon Cross GTX is secured with a lightweight, easy-to-adjust BOA® Fit System. The GORE-TEX® waterproof membrane is a great feature for those running in extreme winter and wet conditions. The shoe fits higher above the ankles, which our tester said felt surprisingly comfortable on her excursions.
LA SPORTIVA CYKLON CROSS GTX
Close up on the BOA dial lacing system and protective gaiter on the La Sportiva Cyklon Cross GTX, which is the best trail running shoe for winter running and snow.
The biggest downside to this shoe is the cost. It’s about $100 more than the average trail running shoe, which is no small thing. The cost alone made our tester joke about wanting to hate this shoe, but she couldn’t help but love it.
The outsole on the La Sportiva Cyklon Cross GTX, which is the best trail running shoe for winter running and snow.
Because of its ankle protection, BOA lace system, excellent waterproofing membrane, and comfort, this is the best for adverse weather and terrain, but that level of performance comes at a cost. For a more budget-friendly option of a nice waterproof shoe, check out the Hoka Speedgoat 5 GTX.
OTHER SHOES WE TESTED
SALOMON SPEEDCROSS 6
MSRP: $140
Fit: True to size
Weight: 9.2 oz (per shoe)
Drop: 10 mm
Cushioning: Moderate
Rock Plate? No
Ideal use: Off-trail, Mud & Snow Traction
What we liked: amazing on mud and snow
What we don't like: don't work well on the road
With reviews boasting of a wider base, increased stability, and impressive traction, we were excited to try the newest iteration of the Salomon Speedcross 6. After putting well over 150,000’ of vertical and over 440 miles gain on my pair, we can say this: there is a reason people are so excited about this shoe. Ultimately, as much as we like this shoe, it's got a specialized use. We don't think it is the best for everyone for most conditions, but for people who run in mud and snow, the Speedcross 6 can't be beat for traction.
SALOMON SPEEDCROSS 6
One of our testers first bought a pair of Speedcrosses a couple of years ago, in their first or second iteration. She found them too narrow and the soles too aggressive for her liking, so she was also apprehensive about how her feet would like the newest iteration.
Trail running in the winter is possible and FUN—if you have the right equipment and know-how. The Salomon Speedcross was an excellent companion for winter running. Photo by David Mitchell.
The pronounced lugs provide phenomenal traction on steep, slippery technical terrain like mud and snow. It’s snug where you want it (the heel cup), roomy where you want it (the toe box), and has a wide base for increased stability. The rock plate offers added protection running on rocky trails. One tester was particularly aware of all these features after she chose to wear this shoe on a recent mountain excursion, which included a steep, rocky, and technical descent with about 4 inches of fresh snow on top of slick dirt and rock. She felt confident and secure with her footing the entire time and could keep a good pace because of how well this shoe gripped the ground—whatever the trail surface was.
With such amazing traction, our testers felt secure running in the snow without adding my Microspikes. Also available is the Speedcross 6 GTX for added warmth and waterproof protection in the snow and cold.
The Speedcross has the highest drop of all the shoes on our list (10mm), which can feel different for those not used to a high drop. If you have a consistent mid-foot strike and usually run in shoes with a 4mm drop or less, heel striking in these shoes may feel strange and uncomfortable.
They are also one of the heaviest shoes on our list. One of our testers noticed these shoes start to get uncomfortable for her after about 10-12 miles—particularly in the midsole (they don’t have a lot of cushioning). That said, she wore them for about 12 hours during a 24-hour race, and they did great.
As the snow disappears, we’re putting our Speedcross 6s on the higher shelf, making room for dirt and rock shoes to be more easily accessible. We tested this shoe for its specialized use in slippery technical terrain and steep descents, especially in the snow. If that’s your running style, the Speedcross makes a nice addition to your rotation.
MSRP: $130
Fit: True to size
Cushioning: Minimum
Rock Plate? Yes
Weight: 8.1 oz (per shoe)
Drop: 0 mm
Ideal use: Under 50k
The Altra Superior 6 is the updated version of the Superior 5, which was one of the lightest and most minimalist shoes on our list. (It is also one of the most affordable.) While far from a barefoot shoe, we recognize that something this minimal might not be everyone’s cup of tea. We love a lot about the Superiors, but we still think these belong in the honorable mentions due to their minimalist feel and specialization to smooth trails.
ALTRA SUPERIOR 6
The author tackling a rocky descent in the Superiors. Photo by David Mitchell.
Although the Superiors are incredibly lightweight, we have been impressed with their durability. We’ve also been impressed with the seamless uppers and how comfortable they feel on our feet. The updated model, the Superior 6, comes with a change to the construction of the upper, so we’ll see as we test how they hold up.
The new Quantic foam midsole is designed to offer improved comfort. With the zero drop, minimal stack weight, and integrated (but removable!) rock plate, the Superior makes you feel connected with the trail surface but still protected from rocks and roots.
The Superiors still feature the classic Altra wide foot box, although some reviewers say the Superiors are more narrow than earlier iterations. With the wider feet of some of our testers, we were still satisfied with how the toe box felt. The Superiors also boast a seamless upper, which could be good news for blister prevention but bad news for durability. However, after over 134 miles in these shoes, the uppers seem to hold up well.
Like the Lone Peak (our pick for best distance running shoe), the Superior also has the MaxTrac sole, so we found these shoes have excellent traction on a muddy trail. But they did not perform well on icy technical terrain. To be fair, not many shoes do unless there is added traction (see the Salomon Speedcross if that’s what you’re looking for). The Superiors excel for short (3-6 miles) and longer runs (10-15 miles). They shine for your fast runs on smooth trails.
The strangest thing about the Superior is that the laces are long enough to do a quadruple knot and still have drooping bunny ears. One of our testers almost took a massive fall in these shoes when one of the lace loops snagged on a jagged scrub oak stump. Thankfully, she caught herself. But she couldn’t help but wonder, “what gives with the long laces, Altra?”
I love how light this shoe feels on runs. After stellar performances on numerous 10- to 15-mile runs, they’ve earned a place at the table (or shoe rack).
MSRP: $170
Fit: True to size
Weight: 8.5 (per shoe)
Heel Drop: 4 mm
Stack Height: 30/26 mm (heel/toe)
Closure: Laces
Cushioning: Moderate
Rock Plate: No
Ideal use: Daily trail runs, wet conditions
In addition to testing the Hoka Speedgoat 5, we also tested the waterproof version of the same model, the Hoka Speedgoat 5 Gore-Tex.
Designed to keep feet warm for winter running, you can expect similar performance with the GTX as with the regular Speedgoat 5s, but with added protection from adverse weather. They won’t be as breathable as the regular Speedgoats, as they’re designed to keep your feet warm while keeping moisture out.
One of our testers did note a tighter fit on the top of her foot, but another tester described them as a bachelor contestant that would always get a rose. If you love the Speedgoat 5s and want a waterproof version, this shoe will make you happy. These are great shoes to keep your feet warm and dry in cold and wet weather.
HOKA SPEEDGOAT 5 GORE TEX
MSRP: $175
Fit: Full size too small
Weight: 9.2 oz (per shoe)
Heel Drop: 6 mm
Stack Height (heel/toe): 25-31 mm
Closure: Laces
Cushioning: Moderate
Rock Plate: No
Ideal use: Technical trail runs
The La Sportiva Akasha II is a cushiony, heavy-duty shoe that is ideal for rugged terrain. The bottom of the shoe is stiff and tire-like, with no flexion and an excellent grip. Also reminiscent of a car is its “Impact Brake System™ designed to help you stop quickly when needed.
LA SPORTIVA AKASHA II
The uppers are made from a breathable 3D AirMesh, while the Dynamic ProTechTion™ HF overlays on the forefoot offer flexible protection. The shoe also features protective TPU toe caps to prevent stubbing your feet on rocks.
The list of features continues, including technology to help reduce shock on rocky terrain, springy cushioning to make longer runs more comfortable, and stabilization along the midsoles to reduce torsion and increase stability.
Our tester found this shoe similar to the Scarpa Spin Ultras; we found ourselves going back and forth between these two shoes for the award for “best traction.” The Spin Ultras ultimately won out for better ankle stability, but the Akasha II was a close second.
MSRP: $160
Heel to toe drop: 6 mm
Stack Height: 33 / 27 (heel/toe)
Closure Type: Quicklace single pull
Rock plate? No
Weight: 8.4 oz (per shoe)
Heel Drop: 6 mm
Stack Height (heel/toe): 33 mm
Fit: Narrow, true to size
Closure Type: Single pull lace
Cushioning: Maximum
Ideal use: Daily trail runs
The Salomon Pulsar Pro Trail 2 is a maximum-cushioned shoe with a responsive, springy midsole for increased agility on the trail. In testing, we found these shoes to be reliable trail shoes, but compared to other shoes with more features, more reliable traction, and better comfort, we weren’t particularly wowed. The anti-debris collar at the ankle can be nice for runners who hate getting sand or dirt in their shoes, and the ride is comfortable for average to narrow feet. Salomons tend to be on the narrow side; if you have wide feet, these may not be the most comfortable.
SALOMON PULSAR TRAIL PRO 2
SALOMON ULTRA GLIDE 2
MSRP: $150
Weight: 8.4 oz (per shoe)
Heel to toe drop: 6 mm
Stack Height: 32 / 26 (heel/toe)
Closure Type: Quicklace single pull
Fit: Narrow, true to size
Cushioning: Maximum
Ideal use: Daily trail runs
The Salomon Ultra Glide 2 is an updated model to Salomon’s ultra-cushioned, mixed terrain trail running shoes. Compared to the Salomon Glide Max, they are a narrower shoe, and while the cushion is less marshmallowy, it is more stable with each foot strike.
The heel tab is slightly lower, making hills and speed work easier. The footprint is much smaller, which feels less stable for longer runs (especially if you get tired and your form falls apart). These would be good shoes for someone with narrow feet looking for a trail running shoe with responsive cushioning.
SALOMON ULTRA GLIDE 2
MSRP: $170
Weight: 8.4 oz (per shoe)
Heel to toe drop: 6 mm
Stack Height: 16-22 mm
Fit: True to size
Closure: Laces
Cushioning: Moderate
Ideal use: Daily trail runs
The Brooks Catamount 3 is an ultra trail running shoe that’s lighter in weight than its sister shoe, the Cascadia 17. The cushioning is more responsive than the Cascadia to help propel runners over longer distances. We didn't feel enough of a difference between the two shoes to justify the extra cost of the Catamount. Now that Brooks has updated both the Cascadia and the Catamount, though, we look forward to testing the new iterations to see if there are any notable changes.
BROOKS CATAMOUNT 3
Treeline Review tester Sara lacing up the Brooks Catamount 2 on trail in Nevada. Ultimately, they felt very similar to the Cascadia 16. We look forward to testing the updated versions of these shoes.
As one of our testers put it, “on hills, the Catamount 2 was similar to the Cascadia 16—it slipped a bit on the looser rocks and gravel but did well in the dirt. It did okay both up and downhill. I would reach for the Cascadia before reaching for the Catamount for most running situations for its better traction and durability.” We anticipate the Cascadia 17 and Catamount 3 will have similar comparisons.
At $30 more than the Brooks Cascadia 17, this shoe didn’t feel worth the extra cost. While one ounce lighter per shoe and more intended for ultra trail running (as opposed to mountain trail running for the Cascadia 17), we didn’t notice a massive difference in performance.
Perhaps, as the “ultra trail” intended use suggests, the difference is more apparent over significant distances. But otherwise, we feel it’s better to save the $30 and choose the Cascadias over these. Both are solid trail running shoes—nothing feature-y or significant in the design to specialize them in any category, but they’ll get the job done.
The author on a test trail run in Utah. Photo courtesy of Katie Brown.
WHY DO I NEED SHOES THAT ARE SPECIFIC TO TRAIL RUNNING? WHY CAN’T I USE REGULAR ROAD RUNNING SHOES?
Trail running shoes are built for running on uneven terrain. They are built to take the impact of running on rough terrain. Trail runners can take rocks, mud, snow, and roots, whereas a road shoe is built to take the impact of running on asphalt or concrete.
Trail shoes can differ from road running shoes in a couple of ways. To take the various degrees of technical terrain you'll find on a rugged trail, they are usually made with materials that are more durable or heavy-duty than a road running shoe. Your trail runners may end up being a little heavier than your road runners because of this.
Author Katie Brown in the La Sportiva Jackal. Photo by Matt Johnson.
Trail shoes usually have a more aggressive tread than running shoes to provide more traction. This feature means that the soles will have more lugs-traction creating pieces of rubber-than shoes for flat surfaces like roads. Some trail shoes also have deep lugs that can dig into mud and ice (but can be inconvenient when running on roads).
Trail runners usually have protective materials that keep you from injuring your toes and the soles of your feet. For example, some trail running shoes have reinforced rubber toe protectors, like hiking shoes or lightweight boots. Others incorporate a ‘rock plate’, a protective layer in the midsole to protect from pointy rocks and roots.
Read More: The Best Lightweight Hiking Boots
This does not mean you can’t wear your road runners on a trail. In fact, please don’t let shoes be the thing that keeps you from trying your hand at trail running. However, please remember that having a shoe dedicated to trails will add to your comfort and long-term enjoyment of trail running.
“Please don’t let shoes be the thing that keeps you from trying your hand at trail running.”
Your trail running hobby may lead to competing in ultramarathon races or pacing friends and family at races, like our senior editor Brandon Lampley. Photo courtesy Brandon Lampley.
Moving into the trail running world, you may want to start with a basic shoe. Let them take you to all the places you want to go!
The more you run, the more you will learn about which aspects of a shoe are important to you and which aren’t.
For example, I have found that comfort and stability are essential because I put many miles on my feet and shoes, mostly on rocky and steep terrain. But you may find that a lightweight, minimal shoe is best for you because you like to run faster on flatter terrain.
Toe protection is important to me because of how my stride falls when I run on rocky Utah trails. But you may find that traction is more important for you because you tend to run on muddy trails.
You may find trail running is only an activity you occasionally do, or you may find yourself a little obsessed with it—excited for the doors it may open for you physically and mentally.
Is a trail half-marathon, marathon, 50k, or 100-miler in your future? The only way to find out is to step out onto the trails and see how it makes you feel. You can also try joining an ultramarathon crew to see how it all works.
Trail running shoes we considered for this story. Photo by Katie Brown.
HOW WE RESEARCHED AND TESTED
To write this story, our team put in well over 2000 miles of trail runs in our top pairs of shoes.
Before we started, we also spent hours researching and interviewing trail runners to find out what kind of shoes people loved to trail run in, and why they loved them. After testing, we spent hours discussing the shoes and comparing notes. We even compared our notes to other critical reviews in the form of “Best Of” lists on known and respected review sites like Outdoor Gear Lab, Trail Runner Magazine, and Outside Magazine.
Trail running shoes often have a more aggressive lug on the bottom of the shoes than you’d find on a road running shoe. This provides traction on trail for ascents and technical descents. Photo by David Mitchell.
We also delved into user reviews on popular outdoor gear and review websites like REI, Backcountry, and RunRepeat to confirm customer reviews backed up what the experts had to say.
As avid trail runners, we also researched which shoes to include in the review based on our trail experiences. We have garnered my thoughts and opinions on what I think the best trail shoes are for me. Collectively, we’ve run over 15 ultras, completed many other adventure runs all over the country, and thru-hiked several long trails.
Over the years, we’ve run thousands of miles on trails and in the mountains, so as you can imagine, we’ve also worn out our fair share of shoes. We are excited to impart some of the knowledge and experience we’ve gained about shoes and feet to you!
We also know from our trail running friends that we all have very different opinions and experiences regarding what shoes have worked for us and what shoes have not, which fit our unique foot the best, and which work with our foot strike for the best traction. We recognize our experience is also not the end-all-be-all of shoe advice, and we kept this in mind as we let the outdoor media and everyday users guide us to what trail runners of the world prefer.
Testing the products is the best part of this process. A couple of shoes that ended up on our list are shoes we’ve been wearing and have loved for a while, while others we got to try out for the first time to write this article. Every week, we clocked many hours trail running in. We ran everything from flat trails to rolling single track to the technical and steep trails that lead you to the top of a mountain. We ran in mud, dirt, dusty gravel, loose and sharp rocks, snow, and ice.
Author Katie Brown rotates which trail runners she uses based on terrain, temperatures, and distance. Photo by Craig Lloyd.
BUYING ADVICE
It can be overwhelming to find a trail shoe that is right for you, but we’re here to guide you through the process. As you can imagine, hundreds of running shoes are out there, so let’s talk about the features that make a good trail running shoe and why you should care about those features.
Shoes, just like other pieces of gear, are full of different features that set them apart.
We wrote a separate article to help you learn what to look for in a trail running shoe and some of the shoe lingo. But here’s a summary of what we looked for in a trail running shoe.
FIT
Is your foot wide or narrow? Some brands tend to fit better for narrow, wide, or average-sized feet, as indicated in the individual shoe reviews above.
HEEL DROP
Most everyday shoes have a heel lift, meaning that the heel is on a higher plane than the forefoot (like a less dramatic version of a high heel shoe). The drop from your heel to toe is usually measured in millimeters. Heel drop will impact your strike—from mid to forefoot or heel strikes.
TREAD OR LUGS
The bottom of your shoes have a pattern, or tread, made with the lugs.
ROCK PLATE
Rock plates or guards are another tool to protect your feet from bruising.
We culled the 100’s of trail running shoes out there to a list of shoes worth testing. Photo courtesy David Mitchell.
UPPER
This is simply the fabric or mesh materials that make up the top part of the shoe or the part that is not the sole.
MIDSOLE
The midsole consists of cushioning, stability, and shock-absorbing materials of your shoes, so it’s an important component in trail shoes.
OUTSOLE
The bottom of your shoes and the material they are made varies greatly from shoe to shoe. There are stiff, flexible, and sticky soles.
Author Katie Brown running in the Altra Lone Peaks. Photo by Steph Gardner.
TOE CAP
This is usually a reinforced material around the top front part of your shoe around your toe area. It protects your toes from kicking rocks or stubbing a toe on the way down.
WEIGHT
A lightweight shoe will generally have less protection and cushioning for your foot than heavier footwear. It’s one of the differences between a trail running shoe and a hiking shoe.
LACES
In trail running shoes, you’ll come across “lace-up” or “single-pull lace” (the latter is particularly common with Salomon shoes). Lace-up refers to the traditional laces seen in most shoes, whereas single-pull systems use a sort of buckle to tighten. You can learn more about Salomon’s Quicklace™ system here.
Comfortably-fitting shoes pair well with a good pair of socks. Check out our Best Trail Running Socks guide to keep your feet happy while you run.
TRAIL RUNNING SHOE CARE AND MAINTENANCE TIPS
MAKE YOUR RUNNING SHOES LAST
A lightweight gaiter can increase the longevity of your shoes by keeping crud out. Photo by Mike Unger.
Our testers have several shoes they actively run in. If you run regularly (20-30 miles a week or more), keeping at least two pairs of shoes in rotation may be better for your feet.
One reason to do this is to minimize the impact on your shoes' cushioning and EVA midsole. The longer you wear a shoe, the more that shoe’s cushion and midsole will compress and become less protective of your foot. This wear can cause bruising and joint problems in some people, so be mindful of your feet. It may also be that you don’t expect to put that many miles a week on your shoes (less than 20 a week), making it unnecessary to have other pairs of shoes around just for the purpose of rotating them.
There’s no perfect equation for when to retire a shoe. Maybe give a mileage expectation for when to rest a shoe. Senior editor Brandon Lampley notes, “I weigh 215 lbs, so it’d be good to rest my shoes often.” But generally speaking, someone who weighs 120 lbs, and runs 5 miles every other day won’t need to retire their shoes as frequently. When to retire a shoe also depends on the terrain and conditions you run and your gait and clumsiness.
Keep shoe goo and duct tape accessible. Trail running can be destructive for your shoes, making them fall apart faster than you might want. Adding reinforcement or repairing damage when you first notice it can make your shoes last longer.
Some of our team, including senior editor Lampley, have found a prophylactic application of seam grip useful. Apply it to a few wear-prone areas to get extra life out of your uppers.
Check out our Cleaning, Repair, and Maintenance section for more details on elongating the life of your gear.
FAQ
How often should I replace my trail running shoes?
How long your trail running shoes will last depends on a few factors. Trail running shoes typically last in the ballpark of 400 miles give or take, but that’s not true for everyone. Factors like the terrain on which one is running, the construction and material of the shoes, one’s weight, and how the foot lands will affect the wearing down of the shoe.
It’s a good idea to check the bottoms of your shoes when you think you might be getting close to needing to replace the shoes – if the tread and lugs on the outsole are worn down and traction has decreased, it’s time for a new pair. If your legs are feeling unusually tired, that also could be a sign you need a new pair (though leg fatigue could also be attributed to other factors).
Do I need waterproof trail running shoes?
Waterproof trail shoes are not necessary for trail running, but some folks who run in particularly wet conditions appreciate them for keeping their feet more dry. The sacrifice to waterproof running shoes is breathability – waterproof shoes are sealed to keep water out, which decreases airflow and can potentially cause your feet to overheat and sweat more. For this reason, waterproof trail running shoes are only recommended to folks who frequently run on very wet trails.
Generally, we do not recommend waterproof shoes outside of winter. You may feel tempted to invest in Gore-Tex shoes because you live in a wet and rainy climate. But waterproof shoes (unless paired with waterproof gaiters) do not equal dry feet. Any splashing through wet trails will inevitably soak your shoe through that big hole in your shoes (you know, the one you put your feet into).
Your feet sweat a lot, and they need to breathe. A shoe designed to keep water out does not allow for much of that. Once moisture finds its way into a waterproof shoe, it will hold onto all that moisture. In warmer weather, this can be miserable. But in colder climates, especially in the snow, a waterproof shoe’s insulation can provide some much-needed warmth and protection from the elements.
You can learn more in our article on How to Run in Winter or our Cold Weather Running Gear List.
Can I use trail running shoes for other outdoor activities like hiking or backpacking?
Definitely! In fact, it’s common for day-hikers and thru-hikers alike to opt for trail running shoes over hiking shoes or boots. They’re lightweight, breathable, durable, and allow for more agile movements. If you’re curious whether trail running shoes or hiking shoes are right for you, learn more in our Trail Running Shoes vs. Hiking Shoes guide.
How can I break in my new trail running shoes to prevent blisters and discomfort?
To break in a new pair of trail running shoes, it’s best to take things slow. Wear the new pair on a short run or hike first before heading out on a long excursion. Another option is to alternate between the new and old pair for a week or so to help your feet adjust. For more on taking care of your feet, check out our How To Take Care of Your Feet When Hiking or Backpacking guide – the tips carry over to trail running too.
What type of socks work best with trail running shoes?
Socks made of moisture-wicking, breathable materials like nylon, merino, and polyester are ideal for running. For trail running in particular, it’s nice to have socks that come up above the ankle for more coverage and protection. Some folks also like toe socks, like the Injiji Trail Midweight Mini-Crew Socks, as they can help prevent blisters on the toes.
We offer a lot of great recommendations for trail running socks in our Best Running Socks guide.
Can I use orthotic inserts or custom insoles with trail running shoes?
Absolutely – many trail runners opt for a neutral shoe in which they can replace the insole with their own orthotic or custom insoles. We also wrote an article about the benefits of using special insoles with trail runners.
WHY YOU SHOULD TRUST US
Treeline Review writer Becca Downs on a trail run in Colorado.
BECCA DOWNS
Becca Downs ran D1 cross country and track for Indiana University—Purdue University of Indianapolis (IUPUI) and continued racing everything from elite miles to an ultramarathon in her post-collegiate years. She earned a USATF Level 1 certification and coached boys and girls high school cross country and track in Indianapolis for four years. Becca then joined the IUPUI women’s distance coaching staff as a volunteer assistant coach in 2020-2021.
She geeks out on trail running, track and field, and cries every time she watches a marathon (they’re just so beautiful!). After notching a few small FKTs under her belt in 2020, she was diagnosed with hip arthritis and now channels her passion for running into coaching, writing, creating training plans for her friends, hiking, and running when her hip allows it.
You can read more of Becca's work at her blog or on her author page.
Katie Brown, ultra runner, and one of the authors of this story. Photo by Craig Lloyd.
KATIE BROWN
Between walking (long trails, including the Appalachian Trail and Continental Divide Trail) and running ultramarathons, I’ve got about 12,000 miles under my soles, and it turns out I have opinions about shoes!
In college, I ran a marathon and several half-marathons—all on the road; the idea of trail running, long-distance running, or ultra-running, seemed too hard and out of reach for me. After completing my first long trail in 2015 (a three-year section hike of the Appalachian Trail), I took a stab at it. I ran my first trail half-marathon, and I was right! It was hard, but I also found an enjoyment similar to the feeling I had walking long trails.
After completing a Mexico-to-Canada thru-hike of the Continental Divide Trail in 2016, I signed up for my first ultra-distance race: the Antelope Island Fall Classic 50k. I knew as I ran that race that I was hooked.
Since that race in 2016, I have run over 13 ultra-marathons and endurance races, including two 100-mile finishes: the Bighorn 100 and the Bear 100.
My proudest trail running achievements are:
taking 3rd in the 2018 Tushar Mountains 100k (a race often described as being harder than most 100-mile races)
1st place in the Running Up For Air 24-hour Grandeur Peak Challenge (runners see how many times they can summit in 24 hours in snowy February, to raise awareness and money for healthy air advocacy in Salt Lake City, UT).
In 2022, I set the women’s Fastest Known Time on the Arizona Trail of 17 days, 19 hours, and 52 minutes.
Although racing is fun, my biggest joy is long days with friends in the mountains. It’s important to note that I am not sponsored or an ambassador for any of the companies whose shoes I’ll be reviewing! I just really love shoes and trail running.
In addition to Katie being an avid trail runner, who runs an average of 40 miles per week and is enmeshed in the trail running community. You can read all of Katie Brown’s articles on her author page.
Treeline senior editor Brandon Lampley at Leadville 100. Photo courtesy Brandon Lampley.
BRANDON LAMPLEY
This article was also augmented by our Senior Editor, Brandon Lampley.
Brandon is a trail runner who has paced many ultramarathons, including 100 milers like Run Rabbit Run and the Leadville Trail 100.
His article on How to Crew and Pace an Ultramarathon explores details about that lifestyle.
You can read more about Brandon on his Treeline Review author page.
Sources
Here are resources to get into trail running or improve your trail running experience.
How to Choose Trail Running Shoes
Trail Running Form and Technique Tips
Tips for Running Your First Trail Races
