How to Buy Trail Running Shoes

Looking to make the jump from the road to the trail? Make the transition as seamless as possible with a shoe built for the rigors of off-road running.

Today, there’s a shoe for every kind of trail run, from the mild rolling hills to the highly technical off-road excursion. It doesn’t matter what kind of runner you are — begginer or pro, competitive or casual — there’s a great trail running shoe to help take your road run to the trail. 

For many, the reason is simple: It’s a change of scenery! But for all that tranquility, trail running also creates its own set of challenges that are different from regular road running. For some, this is the reason they get into the sport. For others, it’s the reason they may hesitate to take to the trails. If you do your research and choose the right gear to get started, trail running could become your go-to form of exercise.

To some extent, you can expect benefits similar to those of regular road runs. It’s a great cardio workout, but it’s not a speed or track workout. Depending on the course, you could have to run up and down hills, use rocky outcrops as steps out of a ravine and splash through creeks with muddy bottoms and gravel-like shorelines. No doubt about it — trail running is definitely a challenge!

All of those obstacles can also put different stresses on your body. Depending on the level of difficulty, you’ll work muscles in your body you didn’t even realize you had. And supporting all that is your most important piece of trail running equipment: your shoes.

Depending on your course, you can likely expect to encounter uneven surfaces, loose dirt, mud, roots, rocks and the occasional fallen tree and creek crossing. In short, if it can occur in nature, you may eventually run into it (or on it). Here are some things to consider before making your purchase: 

Tread

Durable traction will be your best friend on the trail. Dense rubber outsoles can help you stay stabilized over rocky terrain. The rockier your run, the more traction you’ll need. Take a look at the lugs on the bottom of the shoe before you buy and compare a few to get to know what you might prefer. 

Toe Bumpers

Check for shoes that have a rubber bumper on the toe to help protect your feet from dirt, rocks, branches and more. This can be an important layer of protection between you and unexpected obstacles. 

Durability

Because they’ll be put to work, trail shoes are usually made with extremely durable fabrics and waterproof materials. If you think you might need to be protected from wet weather, look for something with GORE-TEX waterproof fabric. If you’re looking for durability, each brand of trail shoe has its own technology for you to consider. For instance, On’s Missiongrip™ outsoles provide lightweight traction. HOKA’s outsoles are equipped with Vibram® megagrip for enhanced traction. And Nike’s full-length React technology is designed for stability on rocky trails. 

And finally, nothing trumps comfort. If the shoe isn’t comfortable, you won’t wear it.

Searching for the right size? Look for the True Fit icon when shopping online at DICK’S Sporting Goods. Get personalized size and fit recommendations with just a few clicks. Learn more about True Fit.