Have You Got The Right Trail Shoes?

The past few years have seen a lot of controversy when it comes to running shoes. The arrival of the minimalist and barefoot running movements has somewhat tarnished the reputation of traditional shoes and it can be hard to keep tabs on the endless debates about the benefits and risks of both options. Fortunately, there's one thing that's certain when it comes to running and your feet - whether traditional or minimal, road running shoes and trail running shoes are two different things.

So what should you look for in trail running shoes and how should they differ from a traditional pair?

Good Tread – With ever changing varied terrain, you want a shoe with tread that's going to grip the ground, as they will ultimately help you run more efficiently and keep you from slipping on a rock, root or random bump.

Durable Soles – Rougher terrain on a trail means you'll need a pair of shoes that are designed to handle surfaces that are potentially rocky. Unlike shoes designed for road running, trail shoes will have a reinforced sole or a rock shield to reduce wear and improve durability.

Sole Height – Trail shoes will generally sit lower to the ground than a traditional running shoe.  This lowers your center of gravity, giving you more stability on switchbacks or roots across the trail, greatly reducing the risk of spraining an ankle or eating dirt.

Light Weight – Trail running is hard enough that you don't need the added challenge of strapping weights to your ankles.  When trying on a pair of shoes, consider how they'll feel when you're fatigued and still running.

Breathability – If you are accustomed to running in the rain, you'll know that this is important in any kind of shoe, but if your trail takes you through any sort of water, shoes won't get waterlogged, suffer any permanent damage by getting wet, or grow mold are a must.

Protection – On the trails you're far more likely to encounter dirt, rocks, and other little bits and pieces that would be happy to sneak into your shoes and drive your feet crazy. A trail shoe should have a fairly rugged exterior that is designed to keep out unwelcome (and potentially painful) visitors.

Age – The last thing to note is the lifespan of a shoe.  Ideally shoes are replaced after each 6-months of wear, and are also alternated with a second pair for days of back-to-back training.  This gives the shoe time to dry and relax from compression, as even when the shoe feels dry and looks good, it may not be and will break down over time.  You may have a shoe for a couple years, but don’t be afraid to get a new pair even when your old kicks still “look” like they’re in good shape.

Summer is a great time to start trail running or explore some new trail territory.  Not only will the trails be cooler than the roads, but it's also likely that there will be fewer crowds than there might be in more popular running spots. Whether you're running trails for the first time or coming back after some time off, you'll want to be sure that you've got the proper equipment, starting from the ground up, with the right pair of shoes.  If you're having any doubts about what style you need, don't be afraid to ask questions.  Come talk to ACB’s Running Club personal trainers.