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What Trail Running Shoes Should I Buy?
Advice From 30 Years of Trail and Ultrarunning
One of the most common questions I hear from runners thinking about trails is simple:
“What trail running shoes should I buy?”
The honest answer is not what most people expect.
The best trail running shoe is not the one your friend recommends, not the one your favorite elite runner wears, and not necessarily the one with the most hype online.
The best trail running shoe is the one that fits your foot, works for your terrain, and lets you run comfortably for hours.
After more than 30 years of trail running and ultrarunning, finishing 100+ ultras, and coaching runners into their first trail races and ultramarathons, I have learned one thing very clearly.
There is no perfect trail shoe for everyone.
But there are definitely ways to choose the right one for you.
My Personal Trail Running Shoe Experience
Over the years I have run in a lot of different shoes.
Right now my primary trail shoes are:
• New Balance Hiero 9
• HOKA Speedgoat 7
The Speedgoat line has been one of my favorites for years. In fact, I loved the Speedgoat 3 so much that I bought extra pairs and saved them.
But the Speedgoat 5 and 6 did not work well for me at all. Something about the fit and feel just wasn’t right, and after trying multiple pairs I eventually switched to the New Balance Hiero 9 last year.
Now that the Speedgoat 7 has come out with some major improvements, I’ll likely rotate between the Hiero and the Speedgoat again.
That story actually illustrates an important point.
A great shoe line can still produce versions that don’t work for you.
And that’s normal.
Most Runners Choose the Wrong Trail Shoe Because…
Most runners choose the wrong trail shoe because a friend or someone else said it was a great shoe.
That’s not a good reason.
Every runner has different:
• foot shapes
• injury histories
• stride mechanics
• terrain
• mileage
A shoe that works perfectly for your running partner might destroy your feet.
Instead of copying someone else’s shoe choice, runners should focus on fit, comfort, and terrain compatibility.
Terrain Matters More Than Most Runners Realize
Trail shoes are designed differently depending on where you run.
The terrain I run most often includes:
• muddy Midwest trails
• runnable dirt trails
• winter trails
• rocky technical singletrack
Many of my ultras are on technical singletrack, which is my favorite terrain.
Different terrain changes what matters most in a shoe.
For example:
Dirt Trails
On smooth dirt trails, traction and toe bumpers are less critical.
A lot of runners worry about toe protection, but if you're running mostly dirt with few rocks, a huge toe bumper doesn’t matter much.
Muddy Trails
Midwest trails can get extremely muddy.
Shoes with good traction and drainage become important here.
Technical Trails
Rocky trails require:
• better grip
• stable cushioning
• protection from rocks
A shoe that works well on dirt roads might feel unstable on steep rocky terrain.
Fit Is the Most Important Factor
More important than brand, cushioning, or marketing claims is one thing.
Fit.
If a shoe does not fit your foot properly, it will eventually cause problems.
The biggest issues I see in runners include:
• hotspots
• blisters
• toe bang
• pressure points
During long races, these small issues become big ones.
One adjustment that helps many runners is sizing up slightly.
For longer trail races and ultras, I usually recommend going half a size up.
That extra space helps accommodate:
• swelling
• downhill running
• long hours on your feet
It also gives your toes a little room, which becomes important in ultramarathons.
Cushioning vs Minimal Shoes
There is always debate about cushioning in trail shoes.
Some runners love minimal shoes.
Others prefer maximum cushion.
My personal philosophy is simple.
There is no right or wrong shoe.
There is only what works for the individual runner.
Personally, because of past injuries including a broken and arthritic big toe, I tend to stick with shoes that have a moderate drop and good cushioning.
The HOKA shoes I run in typically have around a 5 mm drop, which works well for me.
Years ago I ran in a zero drop shoe, the Altra Superior 1.5, but after injuries I moved away from that style.
For some runners, zero drop works great.
For others, it causes problems.
This is why getting professional advice or a gait analysis can be helpful, especially for beginners.
Why New Runners Should Consider a Gait Analysis
If you’re new to trail running, one of the smartest things you can do is get a gait analysis or talk to a knowledgeable coach.
A good analysis can help identify:
• overpronation
• stride issues
• stability needs
• shoe fit problems
Your shoes are one of the most important pieces of equipment you rely on during a race.
It makes sense to get them right.
How Long Do Trail Running Shoes Last?
Trail shoes do not last forever.
Most runners get somewhere between 300 and 500 miles out of a pair of trail shoes.
My personal average usually falls within that range.
However, terrain makes a big difference.
Rocky trails will wear shoes out faster than smooth dirt trails.
Mud can also break down materials more quickly.
Signs your trail shoes may need replacing include:
• flattened cushioning
• worn traction
• foot soreness after runs
• upper fabric damage
When shoes lose their structure, they stop protecting your feet effectively.
Why I Rotate Trail Running Shoes
Another habit I recommend is rotating shoes.
I try to rotate my trail shoes, especially if they are:
• wet
• muddy
• heavily used
Rotating shoes allows them to:
• dry properly
• regain cushioning
• last longer overall
It also gives your feet slightly different support patterns, which can help reduce repetitive stress.
Best Trail Running Shoes to Consider
While there is no perfect shoe for everyone, here are several trail shoes that many runners find reliable.
Best for Ultrarunning
HOKA Speedgoat 7
Excellent traction, strong cushioning, and designed specifically for long trail distances.
Best for Cushion and Comfort
New Balance Fresh Foam Hiero 9
Great cushioning and comfort for longer runs and varied terrain.
Best for Wide Toe Box
Altra Lone Peak
Popular among runners who prefer zero drop and extra toe room.
Best All Around Trail Shoe
Brooks Cascadia
Durable, stable, and reliable across many types of trails.
Best for Technical Trails
Salomon Sense Ride
Known for excellent grip and control on rugged terrain.
Final Advice for Choosing a Trail Running Shoe
If you are trying to decide what trail running shoe to buy, remember these simple principles.
Fit matters more than brand.
Choose shoes based on the terrain you run most.
Consider sizing up half a size for long trail races.
Expect 300 to 500 miles from most trail shoes.
Rotate shoes when possible.
And most importantly, do not choose a shoe simply because someone else told you it was great.
The right shoe is the one that lets your body run comfortably for miles on the trails you love.
The Bottom Line
Trail running shoes are tools.
The goal is not to find the “best” shoe on the market.
The goal is to find the best shoe for you.
That might be the Speedgoat.
It might be the Hiero.
It might be something completely different.
But when you find the right one, you will know.
Your feet will thank you, your runs will feel smoother, and your focus can stay where it belongs.