Trail Running Shoes vs Road Shoes: When You Actually Need Trail Shoes

The first time you run off-road, the question comes up fast: do I need trail shoes, or will my road shoes do? It depends on the terrain.

When road shoes can do

On wide, compact, dry paths without steep climbs, a road shoe can do to get started. As soon as the terrain gets complicated, it isn't designed for what you're asking of it.

The three differences that matter

• Grip. A road outsole is made for hard, regular surfaces. On loose dirt, wet rock, mud or wet grass it bites much less. And losing grip on a technical descent isn't an inconvenience: it's a fall risk.
• Protection. Trails have rocks, roots and sharp edges. Trail shoes have toe reinforcements and protective plates under the foot for exactly that.
• Hold. On uneven ground your foot moves sideways all the time. Trail shoes hold it more, with lasts and reinforcements designed for that movement.

If you're going to run trails regularly, especially technical ones, trail shoes are the first purchase: before the vest, before the poles.

Trail shoes wear out differently

On trails, the lugs round off and lose grip long before the midsole gives out. A trail shoe can still be perfectly cushioned and already risky in the wet. Check the lugs, not just the mileage.

Before your first trail run

• Walk the hard climbs without feeling bad about it.
• Check the weather, and tell someone where you're going and when you'll be back.
• Carry water, food, a windbreaker and a charged phone, and a headlamp if you could finish late.

The jump from road to trail (footwear by terrain, patience with injuries, strength work and safety) is the last part of What the Running Store Won't Tell You.