Trail-running shoes usually have a wide and low profile with the foot close to the ground for increased stability. Shoes designed exclusively for the trail have less cushioning so you can get the feel of the trail. For traction on varied terrain, lugs are usually deep, with a multi-directional design for climbing steep slopes without slipping. Deep lugs are designed for gripping rough trails, but make for less stability on packed-dirt trails or pavement.

Picking the right shoe is one of the most important decisions runners make, and experts recommend considering the following in evaluating trail running shoes:

  • Decide whether you want a shoe just for trails, or a hybrid for trail and road runs. Generally, the shoes with the deepest, beefiest lugs are those that don't do as well on roads as on trails.
  • Running-shoe stores are best for analyzing your gait. Even if the store doesn't carry trail-running shoes, the expert staff at a running-shoe store can advise you on whether or not you need extra motion control.
  • Shop in late afternoon, wearing typical socks. Feet can swell at least a half size during the day, so experts recommend trying on shoes in the late afternoon or evening. Socks also affect fit, so wear the socks you intend to wear with the shoes. Experts generally recommend starting with shoes a half-size higher than your street size.
  • Shoes should fit well right away. Experts say shoes should feel comfortable right out of the box, and recommend wearing them on a carpeted surface -- in a long hall, for example -- where you can at least walk quickly in them to check their comfort.
  • Look for lugs that release mud. Most trail-running shoes have widely spaced or specially shaped lugs that provide good traction but don't hold onto mud. Reviews say this is important, because a lightweight shoe can become a monster if weighed down with mud.
  • Look for snug lacing. This is mostly a matter of individual preference. Some shoes have Boa dial-in lacing, others alternate lacing for a snug fit. Traditional laces are easiest to replace if they fray or break.
  • Look for uppers that keep out debris. Trails are loaded with loose dirt, sand, twigs and miscellaneous debris, so the best trail-running shoes are carefully designed to keep this stuff out yet provide ventilation to keep feet from getting hot. Dirt and dust can get into trail-running shoes with mesh uppers if the mesh is not tight enough.
  • Waterproofing can get hot. Although manufacturers have improved the breathability of waterproof trail running shoes, they to tend to hold in heat more than non-waterproof shoes. eVent is considered one of the most breathable waterproofing membranes. For trail running in hot weather, reviews recommend a non-waterproof mesh that's still tight enough to keep out debris.
  • If you use orthotics, be sure the shoe has space. Most trail-running shoes have removable insoles you can replace with custom orthotics, but roomier shoes let you place custom orthotics under the cushioning of the shoe's own insole, which may be more comfortable.
  • Replace trail-running shoes every 300 miles. Experts say the EVA midsoles have worn out by this time.
  • Two pairs last longer. Alternating pairs so each has time to dry out completely between daily wearings can make both pairs last longer.
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