Finding the right trail running shoes can make the difference between an exhilarating outdoor adventure and a painful slog through the wilderness. Unlike road running shoes, trail runners are specifically designed to handle uneven terrain, provide superior traction on loose surfaces, and protect your feet from rocks and roots. Whether you’re tackling muddy forest paths, rocky mountain trails, or sandy desert routes, the best trail running shoes will keep you comfortable, stable, and injury-free.
After testing dozens of models across various terrains and weather conditions, we’ve identified the top 5 best trail running shoes that excel in traction, durability, and comfort. Our comprehensive guide breaks down the key features of each shoe, helping you find the perfect match for your specific trail running needs.
The right trail running shoes provide essential traction and stability on challenging terrain
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What Makes a Great Trail Running Shoe?
Before diving into our top picks, it’s important to understand the key features that separate the best trail running shoes from average ones:
Traction
The outsole of trail running shoes features lugs (rubber protrusions) that dig into soft surfaces like mud and loose dirt. Deeper lugs (5-6mm) provide better grip in mud and snow, while shorter lugs (3-4mm) offer versatility across different terrains.
Durability
Trail shoes endure much more abuse than road shoes, requiring reinforced uppers, protective toe caps, and abrasion-resistant materials. The best trail running shoes balance durability with weight, using strategic reinforcement only where needed.
Cushioning
The amount of cushioning affects both comfort and ground feel. Maximum cushioning provides more protection on rocky terrain but less stability, while minimal cushioning offers better ground connection but less protection from sharp objects.
Protection
Features like rock plates (thin, flexible inserts between the midsole and outsole) and toe bumpers shield your feet from trail hazards. The best trail shoes provide adequate protection without feeling bulky or inflexible.
Deep, multidirectional lugs provide essential traction on loose and muddy terrain
Top 5 Best Trail Running Shoes
After extensive testing on various terrains and in different weather conditions, we’ve selected the five best trail running shoes that excel in performance, comfort, and durability. Each shoe has unique strengths that make it ideal for specific trail conditions and running styles.
- Salomon Speedcross 6 – Best for Muddy Trails
- Hoka Speedgoat 6 – Best Overall Trail Running Shoe
- Brooks Cascadia 18 – Best for Beginners
- Altra Lone Peak 9 – Best Zero-Drop Trail Shoe
- La Sportiva Bushido III – Best for Technical Terrain
1. Salomon Speedcross 6
Best for Muddy and Soft Terrain
The Salomon Speedcross 6 has earned its reputation as the go-to shoe for muddy, wet, and soft terrain. With its aggressive 5.5mm lugs and Contagrip TA rubber compound, this trail running shoe provides exceptional traction in conditions where other shoes struggle to maintain grip.
Pros
- Exceptional grip on mud, snow, and soft surfaces
- Quick-lace system for easy on/off and secure fit
- Protective upper keeps debris out
- Improved stability over previous versions
- Durable construction for long-term use
Cons
- Less comfortable on hard-packed trails and roads
- 12mm heel-to-toe drop may not suit all runners
- Heavier than some competitors (11.1 oz men’s/8.5 oz women’s)
- Limited breathability in hot conditions
The Speedcross 6 features Salomon’s signature quick-lace system, which allows for easy adjustments and prevents loosening during runs. The updated version offers a wider base than its predecessors, providing improved stability on uneven terrain without sacrificing the shoe’s agile feel.
With a substantial 12mm heel-to-toe drop, the Speedcross encourages a heel-strike running pattern, which can help reduce fatigue on steep descents. The cushioning is moderate—enough to absorb impact but firm enough to maintain stability on technical trails.
Specifications:
- Weight: 11.1 oz (men’s), 8.5 oz (women’s)
- Heel-to-Toe Drop: 12mm
- Lug Depth: 5.5mm
- Rock Plate: No
- Best For: Mud, snow, soft and loose terrain
- Price Range: $140-$150
2. Hoka Speedgoat 6
Best Overall Trail Running Shoe
The Hoka Speedgoat 6 earns our top overall recommendation by excelling across nearly all trail conditions. Named after ultrarunning legend Karl “Speedgoat” Meltzer, this shoe combines Hoka’s signature maximal cushioning with surprisingly nimble handling and exceptional traction.
Pros
- Exceptional cushioning for long-distance comfort
- Vibram Megagrip outsole provides excellent traction
- Balanced 4mm drop works for various running styles
- Surprisingly stable despite stack height
- Available in regular and wide widths
Cons
- High stack height (33mm heel) reduces ground feel
- May feel unstable for some on very technical terrain
- Slightly heavier than minimalist options
- Premium price point
What sets the Speedgoat 6 apart is its versatility. The Vibram Megagrip rubber outsole with 5mm lugs provides excellent traction on everything from loose gravel to wet rocks, while the generous cushioning (33mm heel/29mm forefoot) absorbs impact on long runs and protects feet from sharp objects.
The updated mesh upper balances breathability with durability, and the reinforced toe cap provides protection without adding unnecessary weight. Despite the substantial cushioning, the Speedgoat maintains a responsive feel that encourages quick turnover.
Specifications:
- Weight: 10.8 oz (men’s), 8.9 oz (women’s)
- Heel-to-Toe Drop: 4mm
- Lug Depth: 5mm
- Rock Plate: No (cushioning provides protection)
- Best For: All-around trail running, ultramarathons
- Price Range: $150-$160
3. Brooks Cascadia 18
Best Trail Running Shoe for Beginners
The Brooks Cascadia 18 is our top recommendation for beginners transitioning from road to trail running. Now in its 18th iteration, this shoe has earned a loyal following for its balanced approach to trail running—offering protection, stability, and comfort without specializing too extremely in any one area.
Pros
- Excellent stability on uneven terrain
- Balanced cushioning for comfort and protection
- Versatile performance on various surfaces
- Durable construction for long-term use
- Good value for the price
Cons
- Heavier than some competitors
- Not specialized for extreme conditions
- Moderate lug depth limits performance in deep mud
- 8mm drop may feel high for midfoot strikers
The Cascadia features Brooks’ “Trail Adapt” system, which includes a rock plate and strategic outsole design that adapts to uneven terrain while maintaining stability. The 8mm drop strikes a balance between traditional road shoes and lower-drop trail specialists, making it an easier transition for road runners.
What makes the Cascadia particularly beginner-friendly is its forgiving nature. The moderate cushioning protects feet without completely isolating them from the trail, allowing new trail runners to develop proprioception and trail skills while still enjoying a comfortable ride.
Specifications:
- Weight: 10.2 oz (men’s), 9.5 oz (women’s)
- Heel-to-Toe Drop: 8mm
- Lug Depth: 3.5mm
- Rock Plate: Yes
- Best For: Beginners, mixed terrain, road-to-trail transitions
- Price Range: $130-$140
4. Altra Lone Peak 9
Best Zero-Drop Trail Running Shoe
The Altra Lone Peak has developed a cult following among trail runners and thru-hikers alike, and the 9th iteration continues to refine what makes this shoe special. With its zero-drop platform (equal heel and forefoot height) and distinctive foot-shaped toe box, the Lone Peak offers a natural running experience that promotes proper form while still providing trail-worthy protection.
Pros
- Spacious toe box allows natural toe splay
- Zero-drop platform promotes natural running form
- Balanced cushioning (not too firm, not too soft)
- Excellent ground feel with adequate protection
- Lightweight for its protection level
Cons
- Zero-drop requires adaptation period for some runners
- Wide fit may feel sloppy for narrow feet
- Less aggressive lugs than mud-specific shoes
- Upper durability issues in previous versions
The Lone Peak 9 features a 25mm stack height throughout, providing enough cushioning for long distances without sacrificing ground connection. The updated Vibram Megagrip outsole offers significantly improved traction over previous versions, especially on wet surfaces.
What truly sets the Lone Peak apart is its anatomical design philosophy. The foot-shaped toe box allows toes to spread naturally, improving balance and comfort, while the zero-drop platform encourages a midfoot strike pattern that many runners find reduces impact forces and promotes better biomechanics.
Note: If you’re new to zero-drop shoes, transition gradually to allow your calves and Achilles tendons time to adapt. Start with shorter runs and slowly increase distance to avoid injury.
Specifications:
- Weight: 10.7 oz (men’s), 8.8 oz (women’s)
- Heel-to-Toe Drop: 0mm (zero-drop)
- Lug Depth: 4mm
- Rock Plate: Yes (StoneGuard)
- Best For: Natural running, wide feet, long distances
- Price Range: $140-$150
5. La Sportiva Bushido III
Best for Technical Terrain
For runners who tackle the most technical and demanding trails, the La Sportiva Bushido III stands out as the premier choice. This Italian-designed shoe combines exceptional stability, precise fit, and outstanding traction to create a trail shoe that excels on rocky, steep, and technical terrain where sure-footedness is essential.
Pros
- Exceptional stability on technical terrain
- Superior traction on rocks and mixed surfaces
- Precise, secure fit for confident foot placement
- Excellent protection-to-weight ratio
- Durable construction for long-term use
Cons
- Firmer ride may feel harsh on longer runs
- Narrower fit not ideal for wide feet
- Less cushioning than maximalist options
- Premium price point
The Bushido III features La Sportiva’s FriXion XT 2.0 rubber compound with aggressive 4mm lugs arranged in a pattern that provides multidirectional grip. The dual-density EVA midsole offers moderate cushioning while maintaining excellent ground feel and responsiveness.
What truly sets the Bushido apart is its stability system. The TPU exoskeleton wraps around the midfoot, creating a secure fit that prevents foot rotation on off-camber terrain. Combined with the shoe’s relatively low stack height (19mm heel/13mm forefoot), this design creates exceptional stability without sacrificing agility.
Specifications:
- Weight: 10.5 oz (men’s), 8.8 oz (women’s)
- Heel-to-Toe Drop: 6mm
- Lug Depth: 4mm
- Rock Plate: Yes
- Best For: Technical terrain, mountain running, precision
- Price Range: $145-$155
Trail Running Shoes Comparison
To help you quickly compare the key features of our top trail running shoe picks, we’ve created this comprehensive comparison table:
| Model | Best For | Weight (M/W) | Drop | Lug Depth | Rock Plate | Price |
| Salomon Speedcross 6 | Mud & Soft Terrain | 11.1/8.5 oz | 12mm | 5.5mm | No | $140-$150 |
| Hoka Speedgoat 6 | All-Around Use | 10.8/8.9 oz | 4mm | 5mm | No | $150-$160 |
| Brooks Cascadia 18 | Beginners | 10.2/9.5 oz | 8mm | 3.5mm | Yes | $130-$140 |
| Altra Lone Peak 9 | Natural Running | 10.7/8.8 oz | 0mm | 4mm | Yes | $140-$150 |
| La Sportiva Bushido III | Technical Terrain | 10.5/8.8 oz | 6mm | 4mm | Yes | $145-$155 |
Trail Running Shoes Buying Guide
Finding the perfect trail running shoes requires considering several key factors beyond just brand and style. Here’s what to look for when making your selection:
Understanding Lug Depth
Different lug depths serve different trail conditions
Lug depth is one of the most important features to consider when choosing trail running shoes. Here’s a quick guide:
- 2-3mm: Best for hard-packed trails and mixed road/trail use. Provides adequate grip without feeling awkward on pavement.
- 4-5mm: Versatile depth for most trail conditions. Offers good grip in loose dirt and light mud while still performing well on rocky terrain.
- 6mm+: Specialized for mud, snow, and very loose surfaces. May feel unstable on hard surfaces and wear down quickly if used on pavement.
Rock Plates: Protection vs. Flexibility
Rock plates are thin, flexible inserts placed between the midsole and outsole to protect feet from sharp objects. Consider these factors:
Shoes with Rock Plates
- Better protection on rocky, technical terrain
- Reduced foot fatigue on long, rough trails
- Usually more rigid and less flexible
- May feel less connected to the trail
Shoes without Rock Plates
- More ground feel and trail connection
- Generally more flexible and natural-feeling
- Often lighter weight
- May require more careful foot placement
Some maximally cushioned shoes (like the Hoka Speedgoat) provide adequate protection without a rock plate due to their thick midsoles, while others use partial rock plates to balance protection and flexibility.
Waterproofing Considerations
Many trail running shoes come in waterproof versions (usually labeled GTX for Gore-Tex). Consider these trade-offs:
Waterproof Pros
- Keeps feet dry in wet conditions
- Provides wind protection in cold weather
- Prevents debris from entering through the upper
- More comfortable in snow and light rain
Waterproof Cons
- Reduced breathability causes feet to sweat more
- Once water gets in (from the top), it stays in
- Typically 1-2 oz heavier than non-waterproof
- Usually costs $20-30 more than standard version
For most trail runners, non-waterproof shoes are the better choice except in consistently cold, wet conditions. Quick-drying mesh uppers will handle occasional water crossings better than waterproof shoes that trap moisture once it enters.
Finding the Right Fit
Proper fit is crucial for trail running shoes, as a sloppy fit can lead to blisters and reduced stability on technical terrain. Here are some fitting tips:
- Size: Trail shoes often run smaller than road shoes. Consider going up a half-size, especially for downhill-heavy routes where toes can slide forward.
- Width: Brands vary significantly in width. Altra and Topo offer wider toe boxes, while Salomon and La Sportiva tend to be narrower.
- Heel Lock: The heel should feel secure with minimal slippage, which is crucial for stability on uneven terrain.
- Midfoot: Look for a snug (not tight) midfoot wrap that prevents side-to-side movement.
- Toe Box: Allow enough room for toes to splay naturally and accommodate foot swelling during long runs.
Pro Tip: Try on trail shoes late in the day when your feet are slightly swollen, similar to how they’ll be during a long run. Wear the socks you plan to run in, and test the shoes on an incline if possible to check for heel slippage.
Frequently Asked Questions About Trail Running Shoes
How long do trail running shoes last?
Trail running shoes typically last between 300-500 miles, depending on several factors:
- Runner’s weight and gait mechanics
- Terrain type (rocky trails cause faster wear)
- Frequency of road running (pavement accelerates outsole wear)
- Shoe construction and materials
Signs that it’s time to replace your trail shoes include visible midsole compression (wrinkles or creases), worn-down lugs, tears in the upper, and decreased comfort or support. Many experienced trail runners rotate between two or more pairs to extend the life of each shoe.
Can I use trail running shoes for hiking?
Yes, trail running shoes are excellent for hiking, especially for those who prefer a lightweight, agile approach. Many thru-hikers and ultralight backpackers exclusively use trail runners instead of traditional hiking boots.
Trail running shoes offer several advantages for hiking:
- Lighter weight reduces fatigue over long distances
- More flexible and comfortable out of the box (minimal break-in)
- Dry faster when wet compared to leather hiking boots
- Provide adequate traction for most hiking trails
However, if you’re carrying a heavy pack (30+ pounds) or hiking in very rough terrain, traditional hiking boots may provide better support and protection.
What’s the difference between trail and road running shoes?
Trail running shoes differ from road running shoes in several key ways:
- Outsole: Trail shoes have deeper, more aggressive lugs for traction on loose surfaces, while road shoes have flatter, smoother outsoles.
- Protection: Trail shoes include features like rock plates, reinforced toe caps, and more durable uppers to protect feet from trail hazards.
- Stability: Trail shoes typically offer more lateral stability to prevent ankle rolls on uneven terrain.
- Cushioning: Trail shoes often have firmer cushioning to provide stability and prevent “bottoming out” on rocks.
- Durability: Trail shoes use more robust materials to withstand abrasion from rocks, roots, and dirt.
While you can occasionally use road shoes on smooth trails or trail shoes on roads, each is optimized for its specific environment.
What does heel-to-toe drop mean in trail running shoes?
Heel-to-toe drop (often just called “drop”) refers to the height difference between the heel and forefoot of a shoe, measured in millimeters. For example, a shoe with a 24mm heel stack height and a 20mm forefoot stack height has a 4mm drop.
Different drops encourage different running styles:
- 0mm (Zero-drop): Promotes a natural, midfoot strike pattern but requires stronger calves and Achilles tendons
- 4-6mm (Low-drop): Offers a balance between natural running and heel protection
- 8-12mm (Traditional drop): Provides more heel cushioning and may reduce Achilles strain, especially on descents
There’s no universally “best” drop—it depends on your running style, biomechanics, and preferences. However, if you’re switching to a lower drop than you’re used to, transition gradually to avoid injury.
How should trail running shoes fit compared to regular shoes?
Trail running shoes should fit differently than casual shoes or even road running shoes:
- Length: Allow about a thumb’s width (3/8 to 1/2 inch) of space between your longest toe and the end of the shoe to accommodate foot swelling and downhill running.
- Width: The midfoot should feel secure with no slipping, but the toe box should allow your toes to splay naturally.
- Volume: The shoe should wrap your foot without pressure points or excess space that could cause blisters.
- Heel: Minimal to no heel slippage is crucial for stability on technical terrain.
Many trail runners size up by half a size from their casual shoes, especially for longer distances or technical descents where feet tend to slide forward. Always try on shoes with the socks you plan to run in.
Final Thoughts on Choosing the Best Trail Running Shoes
Finding the best trail running shoes for your needs comes down to understanding both the terrain you’ll be tackling and your personal preferences as a runner. The five shoes we’ve highlighted represent the best options for different trail conditions and running styles, but the “perfect” shoe is ultimately the one that feels right on your feet.
For most trail runners, the Hoka Speedgoat 6 offers the best balance of versatility, comfort, and performance across a wide range of conditions. However, if you frequently run in mud or snow, the Salomon Speedcross 6 provides unmatched traction. Those seeking a more natural running experience will appreciate the Altra Lone Peak 9, while technical terrain specialists should consider the La Sportiva Bushido III. And for beginners just transitioning to trails, the Brooks Cascadia 18 offers an approachable entry point.
Remember that trail running shoes are tools designed for specific conditions. Many experienced trail runners maintain a “quiver” of two or more pairs to match different terrain and weather conditions. By understanding the key features we’ve outlined in this guide, you’ll be well-equipped to select the best trail running shoes for your unique running adventures.
Ready to Hit the Trails?
Find your perfect pair of trail running shoes and experience the difference that proper footwear makes on challenging terrain.
