# How to choose trail running shoes

Source: https://trailandlace.co.uk/blog/how-to-choose-trail-running-shoes
Published: 2026-10-12
Publisher: Trail and Lace

**In short:** Choose trail running shoes by the ground first: deep, widely spaced lugs for mud and fell; shorter lugs and sticky rubber for rock and hard trails. Then decide on cushioning for your distance, a heel drop you are used to, and whether you want a waterproof membrane. Finally, fit: a secure heel and midfoot with room for toes on descents.

Trail running shoes vary far more than road shoes, because trails vary so much. A shoe that feels perfect on a dry forest track may be useless on a Pennine bog, and a fell shoe built for mud can feel harsh on a long gravel path. The good news is that a few questions narrow the field quickly. This guide works through them in order and explains what each feature does, so you can make sense of shop shelves and listings.

## 1. Start with the ground

Think about where you run most often, not your one big race. British trails fall into a few broad types, and each suits a different outsole.

| Typical ground | What to look for |
| --- | --- |
| Mud, bog, wet grass, fell | Deep (around 5 mm or more), widely spaced lugs; low, firm platform |
| Mixed paths and forest tracks | Medium lugs, moderate cushioning |
| Rocky mountain paths | Sticky rubber, rock plate, protective toe bumper |
| Gravel and hard-packed paths | Short lugs, more cushioning, road-to-trail style |

Ground and outsole

## 2. Cushioning and protection

More foam means more comfort over long distances and on hard ground, but less feel for the terrain and sometimes less stability on uneven slopes. Lower, firmer shoes keep you closer to the ground, which many fell runners prefer for steep, rough descents. A rock plate in the midsole protects against sharp stones without adding much height.

If you run long distances on hard trails, lean towards more cushioning. If you run short, steep and rough routes, lean towards a lower, firmer shoe.

## 3. Heel drop

Drop is the height difference between heel and forefoot. Trail shoes range from zero drop to around 10 mm or more. There is no single right answer, but sudden big changes from what you are used to can feel strange and need easing in. If your road shoes have a 10 mm drop, a trail shoe with a similar or slightly lower drop is a gentle start.

Brands publish drop in their specifications, so it is easy to compare.

## 4. Waterproof or not

Waterproof trail shoes with Gore-Tex or similar keep out light rain, dew and shallow puddles, which suits cold, wet days and runs with lots of wet grass. Once water comes over the top, though, they hold it and dry slowly. Many UK fell runners prefer non-waterproof shoes that drain quickly after a bog crossing.

Our article [are trail running shoes waterproof](https://trailandlace.co.uk/blog/are-trail-running-shoes-waterproof) goes through the trade-offs.

## 5. Fit

Fit trail shoes with a secure heel and midfoot, because a foot that slides inside the shoe loses control on steep ground. Leave room for toes to spread and roughly a thumb's width at the front so toes do not hit the end on descents. Try shoes later in the day with your running socks.

If you have wide feet, look for brands and models offered in wide fits rather than sizing up, which leaves the heel loose.

1. Lace the shoe firmly and walk or jog in the shop.
2. Check the heel does not lift on an incline.
3. Stand on a slope facing down and make sure toes do not touch the front.
4. Feel for pressure on the sides of the forefoot.

## Trail shoes for hiking too

Many walkers use trail running shoes for fast hill days. They work well on good paths with a light pack, but offer less support and protection than walking shoes or boots. Our comparison of [trail running shoes vs hiking boots](https://trailandlace.co.uk/blog/trail-running-shoes-vs-hiking-boots) helps you decide, and the [best walking shoes for hill paths](https://trailandlace.co.uk/best/best-walking-shoes-for-hill-paths) includes models built on trail-running platforms with tougher uppers.

If you also run on roads, read [trail running shoes vs road running shoes](https://trailandlace.co.uk/blog/trail-running-shoes-vs-road-running-shoes) before choosing one pair for both.

Note: Running on steep, wet or rocky ground carries a risk of falls. Build up gradually, choose routes within your experience and check the weather on high ground.

[See walking shoes for hill paths](https://trailandlace.co.uk/best/best-walking-shoes-for-hill-paths)

## Frequently asked questions

**What trail running shoes should I buy as a beginner?** A versatile shoe with medium lugs and moderate cushioning suits most mixed UK trails while you learn what you prefer.

**How should trail running shoes fit?** Secure at the heel and midfoot, with room for toes to spread and enough length that toes do not hit the front downhill.

**How long do trail running shoes last?** It varies with weight, surface and model. Replace them when lugs are worn smooth, the midsole feels flat or the upper tears.

**Do I need trail shoes for trail running?** On dry, firm paths road shoes can manage. On mud, wet grass and rock, trail shoes give much better grip.

## Buying guides on this topic

- https://trailandlace.co.uk/best/best-walking-shoes-for-hill-paths
- https://trailandlace.co.uk/best/best-approach-shoes
- https://trailandlace.co.uk/best/best-lightweight-walking-boots