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We've run thousands of miles to test the top 58 pairs of men's and women's trail running shoes from the most compelling manufacturers like Hoka, Salomon, Brooks, Saucony, Altra, La Sportiva, Nike, and more
Having the right pair of trail running shoes that match your running style, goals, and terrain makes all the difference to your ability to enjoy the journey. It's imperative that your shoes offer the right amount of security and traction to keep you safe, balanced with the level of cushioning and stability that feels good in your feet and legs.
Since 2013, our men's and women's trail running teams have tested several hundred unique pairs of trail runners to help you find your perfect ride. Packed with dedicated trail runners, our testing teams have terrorized these shoes, ticking off Icelandic fastpacks, mountainous ultra-marathons, and alpine runs across Peru and around Lake Tahoe. We run in sweltering desert summers, on icy winter trails, and through the muddy mess of shoulder seasons to compare traction, comfort, stability, sensitivity, and protection. Then, we head to the lab to cut these shoes up and more closely analyze each feature and its execution.
At the top of the pack, both our men's and our women's testing teams love the Salomon S/Lab Ultra 3. These stable and responsive shoes continue to impress us with some of the best traction in sloppy terrain that we have yet to encounter. Our women's testing team also highly recommends the Hoka Mafate Speed 4, with an incredibly well-rounded performance that took us easily from the streets in our neighborhood, through mud puddles, up gravelly slopes, and back again.
When it comes to a great value, our entire testing team solidly recommends the Brooks Divide series. This shoe is comfortable, affordable, and does everything a new trail runner needs. We've tested multiple iterations of this shoe, and it continues to be one of our top recommendations — making previous versions (that are often on sale) an even better buy. For just a little bit more, our women's team found the Hoka Torrent3 to just slightly outperform the Brooks Divide, with noticeably better traction and sensitivity underfoot.
For a great experience on the trail, we've got you covered. We put all the key running gear through our rigorous testing. Find the perfect pair of running shorts — men's or women's — or start logging serious miles with a women's or men's hydration vest.
Editor's Note: This top trail running shoes roundup was updated on January 16, 2025, to include new award winners from Hoka and Brooks after our most recent round of comparative testing.
Our testers unanimously adore the Salomon S/Lab Ultra 3, a shoe that has consistently garnered awards year after year. On the men's side, the S/Lab continues to amaze us with its outstanding performance. This trail shoe's performance is facilitated by its impeccably tailored fit and a sturdy, responsive midsole that offers protection without sacrificing trail feedback. This fusion results in an exceptionally comfortable shoe that facilitates precise footwork over long distances, an essential attribute for agile trail adventures. This version of the S/Lab is very similar to previous versions, making it a reliable favorite.
SPECIFICATIONS
Measured Heel Stack Height
31 mm
Sizes Available
4 - 13 US
regular
Measured Heel-to-Toe Drop
8 mm
Rock Plate
No
Measured Lug Depth
3.5 mm
The protection and traction of the S/Lab Ultra 3 are what make it such a versatile trail running shoe choice. The precise, multidirectional lug pattern and grippy outsole rubber are equipped with various terrain types, and the socklike upper is protective and breathable enough for long days on the trail. The traction and protection combine to create a shoe that is ready to tackle long trail days with you. The rearfoot stands at 27 mm and the forefoot at 19 mm, as measured by our in-house testing team. This stack adds to the S/Lab's overall protection while ensuring a fit comfortable enough for ultra-distance excursions.
The Matryx upper and mountain-ready traction make this shoe one of the best we have ever tested.
Credit: Matthew Richardson
In terms of overall value, the S/Lab Ultra 3 holds up to the hype. It is durable without feeling clunky and overbuilt; it is protective and ready for anything you throw at it without being overly heavy. The versatility of the S/Lab makes it a great choice for runners with all different types of goals, from ultra-distances to flowy single tracks to near-vertical alpine faces. The price of the S/Lab is a bit prohibitive, though its durability and features make it worth every penny. With this in mind, newer trail runners who want to get outside without overspending could find a better bang for their buck.
Our male testers observed that the fit leans towards the narrower side, and they found it slightly inconvenient to need taller socks for optimal comfort around the heel collar. The snug heel collar is designed to provide ample protection from debris, enhancing the protective qualities of this shoe. However, avoiding direct contact between any shoe's textiles and your skin is advisable, even with exceptionally comfortable shoes like the S/Lab. Opting for slightly taller socks can offer additional protection and comfort, making the S/Lab an all-around killer choice for your many trail running ambitions.
Our female testers also fell in love with Salomon S/Lab Utra 3 due to its fit, feel, and overall trail capabilities.
The S/Lab Ultra 3 strikes the ideal balance between light and agile while offering protection for the entirety of the day, particularly on technical routes.
Hoka recently released the Mafate Speed 4, and it rides like a dream. Hoka did away with their overbuilt, seriously-stacked style with the creation of this shoe. The Mafate is only slightly tall, with a total stack height of 36 mm. The undercarriage offers cushion and protection while still providing the stability and trail feel that is necessary for success on technical trails. Hoka combined this with a Vibram outsole adorned with 5.3 mm lugs to pack a powerful punch on the trails. With its 3 mm drop and rock-solid midfoot lock, the new Mafate stands tall as the crowned monarch of trail running shoes—fit for royalty and ready to rule any terrain.
SPECIFICATIONS
Measured Heel Stack Height
36 mm
Sizes Available
5 - 11 US
Measured Heel-to-Toe Drop
3 mm
Rock Plate
No
Measured Lug Depth
5.3 mm
The comfort of the Mafate is one of the main elements that sets it apart from the rest of the trail shoes in our lineup, though it's far from the only impressive feature. Its outsole, measuring 4.2 inches across — wider than most trail shoes — prioritizes stability and traction in tandem with pure comfort. The forefoot's durable textiles provide excellent protection while maintaining breathability and a touch of softness. While no shoe can claim universal comfort, the Mafate stands out as a speed-driven trail companion, built to handle tough terrain and impress runners who demand durability and efficient comfort. It's not plush, but it's not rigid either, striking a comfortable balance for trail endeavors of all kinds.
The traction, wide platform, comfort, and durability of the Hoka Mafate Speed come together to create a versatile, high-value shoe that our gear testers can't get enough of.
Credit: Ally Arcuri
The Mafate stands out as an all-around trail shoe that will suit most runners and most conditions. New runners will appreciate the forgiving Profly midsole and confident traction, while trail veterans will love the sleek fit and agility-inspiring bite of the outsole. Trail runners who want to take on a variety of terrain types but only shell out the cash for one pair of shoes should consider the Mafate. While it isn't a waterproof trail shoe, its ample protection makes it equipped for rugged mountainous trails. Its forgiving midsole and rocker make it a shoe that feels at home on sandy, flowy trails and fire roads alike.
Our list of gripes when it comes to the Mafate Speed is minimal. When we consider shoes we want to race in, we like them to be a bit lighter than the 7.96 ounces (per shoe in women's size 6.5 US) of this shoe. Will this moderate weight prevent us from ripping up our next few races in it? Heck no. The heel collar's tendency to let in sand and debris is a minor drawback but became less of an issue when taller socks were worn. And, finally, the price. While not an outright expensive shoe, the Mafate skews a bit higher on the price spectrum. Based on its comfort, protection, versatility, and traction, we have no issues recommending the Mafate as a great value despite its slightly high price.
The Mafate is a fantastic shoe for runners seeking a versatile, well-balanced trail experience. It offers agility, comfort, and enough responsive bounce for runs of all distances.
The Brooks Divide 5 is our go-to value recommendation that packs a load of performance. For many iterations now, Brooks has given beginners and trail runners high versatility and impressive comfort without breaking the bank. For versatility in urban areas, gravel paths, and city parks, the Divide 5 is an easy recommendation from our men's team.
SPECIFICATIONS
Measured Heel Stack Height
38 mm
Sizes Available
7 - 15 US
regular
Measured Heel-to-Toe Drop
11 mm
Rock Plate
No
Measured Lug Depth
2.79 mm
Brooks recently updated its midsole material to be lighter and slightly more compressive. This livens up the Divide 5 without losing its impressive stability. This blend of comfort and support makes it a great option for beginners or those newly getting into trail running. It also makes it a great option for those tackling diverse terrain, from roads to moderate trails. Runners in more urban areas should definitely take a look at this model.
A dependable shoe for beginners and casual trail runners, that won't break the bank.
Credit: Matthew Richardson
The comfortable upper and fatigue-reducing foam make the Divide a great option for long runs. Often fatigue starts to set in when you're trying to push the distance. The added supportive features provide a good platform for consistency when your body's normal running form starts to break down. The wider platform and higher heel drop accommodate this fatigue, allowing you to focus more on pushing and helping make the difference at the end of a hard effort.
While we praise the blend of performance and affordability of the Divide 5, it's not the best option for technical terrain. Its higher stiffness leads to less confidence in off-camber terrain and can feel overly rigid. Your experience level will allow you to push the model into steeper and rougher terrain, but those with average experience may want something more rugged if they plan on heading down technical ridgelines or mountainous terrain.
Both our male and female testing teams are enamored with the Hoka Torrent 4 as a budget buy for trail distances of all kinds. Our female testers have a particularly profound fondness for the Torrent because of its easy-to-wear capabilities. It offers a resilient rigidity that runners can take onto trails of all kinds. It runs a bit long in the toe box, providing much-needed toe-saving real estate. The updated version has an additional 3 mm of stack but provides the sensitivity needed to provide trail information. For the price, the Torrent is one of the best trail running shoes on the market.
SPECIFICATIONS
Measured Heel Stack Height
29 mm
Sizes Available
5 - 11 US
Measured Heel-to-Toe Drop
4 mm
Rock Plate
No
Measured Lug Depth
5.0 mm
In the past, the comfort of the Torrent has been a highlight. This time, we are more obsessed with this shoe's inherent stability. Though it stands at 29 mm in the heel, its heel cup and midfoot lock offer strategic stability that's built to last. Without feeling overbuilt on the lateral edges, the heel collar is secure, and the low-to-the-ground feel provides a steering column for stability and agility.
Runners seeking a firm, high-performing shoe will feel right at home in the updated Torrent. The firm midsole provides excellent energy return and stability, making it ideal for tackling technical terrain and maintaining control during aggressive descents.
Credit: Natalie Kafader
The Torrent 4 is a solid choice for runners of all levels, offering reliability and durability through its impressively rigid midsole. Whether you're seeking a versatile shoe for every type of run or an affordable option to kickstart your trail-running journey, this shoe delivers dependable performance. Its firm midsole design ensures stability and long-lasting support, making it a trustworthy companion for rugged terrains. With a balance of durability, support, and versatility, the Torrent 4 is a must-have for runners ready to tackle any distance or challenge with no-frills confidence.
The Torrent 4 offers a solid fit for most runners, though this iteration runs a bit longer in the toebox than previous versions have. While the Torrent 4 is our top pick for versatility on a budget, it doesn't quite have the ultra-sleek or energetically bouncy fit that some runners prefer for navigating technical descents at high speeds. Runners who want to run a variety of terrain types in one reliable shoe will love the versatility and price of the updated Torrent.
We've also tested this shoe in our men's lineup, where it is a favorite for long-distance endeavors. Both genders appreciate many of the same features of the Torrent 3 as well, making last season's version a potentially more budget-friendly option.
We dissected every detail of the new Torrent to compare it to its predecessors. The latest iteration raises the bar with enhanced performance and improved traction, solidifying its place as an outstanding value for trail runners.
The Salomon Speedcross 6 is a shoe unlike others because it seems inspired by crampons in its style and functionality. Its tacky 5.5mm lugs span the entirety of the outsole and even up toward the toe box, creating a well-rounded base of well-tractioned support. Because of these qualities, our male testers deem the Speedcross the trail shoe with the best traction, recommending it for wet, slick, and sloppy mountain terrain.
SPECIFICATIONS
Measured Heel Stack Height
33 mm
Sizes Available
7 - 14 US
regular and wide
Measured Heel-to-Toe Drop
12 mm
Rock Plate
No
Measured Lug Depth
5.5 mm
The larger-than-life lugs on the outsole of the Speedcross give this shoe its alpine prowess. Not only do the multidirectional points ensure 360-degree grip, the sheer depth of them allows your feet to bite down on the trail. In case those two technical elements aren't enough, the outsole rubber is incredibly tacky, making it perfect for staying put on slick granite faces. When we are headed out on runs that we know are bound to get messy, these are the shoes we reach for.
The protective and rugged features of the Speedcross balance well with its plush comfort, especially around its snug agility-focused heel cup.
Credit: Abriah Wofford
The Speedcross 6 is not your average trail running shoe, and runners who want to tackle moderate terrain might be overwhelmed by the severity of the Speedcross. If your running style centers around speed and agility, the high stack of the Speedcross, 12 mm, might be a bit too tall. The capabilities of the Speedcross make it a shoe built for steep ridges, muddy faces, and intermittently snowy ascents, not fast, flowy single tracks, and fire roads. If more moderate terrain is more your style, there are other shoes that will suit your needs without feeling overbuilt.
The sheer structure of the Speedcross won't appeal to many runners. Its thick lugs wear down on abrasive surfaces like asphalt, and its tightly woven mesh heats up when worn across hot sand. Runners looking for a crossover shoe should look elsewhere, as the Speedcross is a more specified trail running shoe. If you need a shoe that will help you climb and descend technical, weather-laden terrain and have another shoe in your arsenal for more mild days, the Speedcross is a fantastic shoe to add to your lineup.
Versatile enough for racing or more relaxed efforts
REASONS TO AVOID
Heavier
Dries very slowly
The seriously impressive La Sportiva Bushido III is a well-rounded and versatile powerhouse that is ready to tackle all kinds of terrain. From its 3.8 mm lugs to its powerful toe cap to its agility-promoting sensitivity, the Bushido is a durably rugged trail shoe that is ready to tromp through some serious conditions with you. On the more affordable side of the spectrum, the Bushido is primed to be the only trail shoe you need in your lineup.
SPECIFICATIONS
Measured Heel Stack Height
28 mm
Sizes Available
5.5 - 11 US regular, wide
Measured Heel-to-Toe Drop
7 mm
Rock Plate
1.5 mm Dual-Density compressed EVA Rock-Guard in forefoot
Measured Lug Depth
3.8 mm
The Bushido has long been a GearLab favorite because of its sensitivity. This is the shoe we choose when we know we need to be on top of our running game. The trail feedback that the Bushido provides allows your body to adapt and adjust, even at high speeds. With an average 7 mm drop, the new Bushido III still creates strong stability by locking your heel firmly in place and encouraging adjustments with each stride.
The beauty of the Bushido is that it shines no matter what terrain you take it on.
Credit: Ally Arcuri
Runners who need a single trail shoe for all manners of trail running conditions should seriously consider the Bushido III. With traction capable of stomping brakes on slick spring snow and an upper breathable enough for warm summer days, the Bushido is comfortable in all seasons. The midsole is springy enough to run powerfully fast, but the protection allows for serious explorations. Instead of purchasing multiple pairs of shoes for different trail excursions, the Bushido can be your one-stop shop for all exciting adventures.
The Bushido is on the heavier side, which is standard when we consider how much protection it offers. Even still, runners who are looking for the lightest and most responsive shoe will find the 9.11 ounces of the Bushido to be cumbersome. If you want a single burly shoe that is primed to handle anything you throw at it, the Bushido III comes with our most enthusiastic recommendations.
We've also put previous versions of this shoe through our intensive testing. Though the Bushido II doesn't have quite this level of comfort and isn't outfitted with as impressive of traction, it's still a great and versatile shoe. If you happen to find a pair on sale, it's a pretty solid, more budget-friendly choice.
For versatility, protection, and sensitivity, the Bushido is our female testers' top pick.
With a measured 25 mm of level cushioning on the men's Altra Lone Peak 8 and a zero-drop profile, this is the trail shoe we recommend for runners looking for a light and airy, low differential trail running shoe. The spacious toe box gives your toes room to spread out and engage as you bound along your favorite mountain ridge, providing endless comfort on short and long runs alike. The Lone Peak 8 keeps you connected to the trail, supporting precise foot placements and an agile feel. The tacky outsole rubber on the Lone Peak provides all the necessary traction and increases confidence on tricky terrain. Impressive lateral stability only adds to what we love about this shoe.
SPECIFICATIONS
Measured Heel Stack Height
25 mm
Sizes Available
7 - 16 US
regular
Measured Heel-to-Toe Drop
0 mm
Rock Plate
TPU
Measured Lug Depth
3.2 mm
While zero-drop shoes are not made for all runners, those who prefer this shoe style will love the comfortable fit of the Lone Peak 8. Its interior is soft without being mushy, and its exterior is rugged enough for your most intense trail excursions. Its comfort and stable fit make it a shoe we recommend for runners and hikers/backpackers seeking a trail-ready lightweight shoe. The midfoot provides security, and the spacious forefoot prevents feet from feeling cramped as the miles add up.
The Altra Lone Peak provides unparalleled zero-drop comfort for runners who plan to spend a ton of time on their feet.
Credit: Matthew Richardson
Zero-drop shoes work best if you aren't a heel striker. If traditional running shoes have trained you to land on a highly cushioned heel, you will need to ease into this type of shoe slowly. Your Achilles, calves, arches, feet, and toe muscles must strengthen as you go. For those in the trail running, ultra-running, and hiking communities who've already made this transition, the Lone Peak 8 is a well-loved shoe for its impressive, fairly responsive cushioning and supremely comfortable fit.
The Lone Peak 8 is a fantastic shoe all around; the notable drawbacks are preference-based. If you want an ultra-responsive trail shoe with a slender fit, this will not be the shoe for you. If you want a shoe that feels like your favorite road shoe, adjusting to the Lone Peak will take some time. Runners with preexisting tension in their lower legs will not appreciate the time it takes to feel comfortable in a zero-drop shoe, so keep this in mind as you shop.
Our female testers agree that the Altra Lone Peak 8 is an incredible shoe that makes you want to stay on the trails until sundown. Its thick tongue and newly redesigned upper come together to create an even more comfortable version of a legendary trail shoe. The women's version of this shoe measures a 0 mm drop, a 20 mm stack height, and a protective rock plate. Its multidirectional and precisely placed lugs inspire confidence on technical ascents, flowy downhills, and (almost) everything in between.
SPECIFICATIONS
Measured Heel Stack Height
20 mm
Sizes Available
5.5 - 12 US
regular and wide
Measured Heel-to-Toe Drop
0 mm
Rock Plate
TPU
Measured Lug Depth
3.2 mm
It is not often that a shoe provides wear-all-day comfort, but the Lone Peak 8 most certainly does. Its ruggedly plush body, comfortable tongue, ripstop upper, and large toebox are unintrusive, allowing runners to keep their focus on the trail, not their footwear. As anyone who has spent a lot of time on the trails knows, your feet swell, which can lead to discomfort and even pain. Our testers never found this to be a problem, even when tackling multi-day outings. If you are a runner who feels comfortable in a zero-drop shoe, the comfort of the Lone Peak is hard to beat.
The MaxTrac outsole and specified lugs create strong grip and enjoyable comfort uneven surfaces.
Credit: Natalie Kafader
As we continue to mention, zero-drop shoes do not always suit all bodies, so please consider this as you shop for your next trail running shoe. For those who prefer a low or zero-drop shoe, the comfort and fit of the Lone Peak 8 can't be beaten. If you are looking for a single shoe that will hold up on a variety of occasions, this is one of our top recommendations. While it isn't the most responsive, speed-focused shoe on the market, it is a fantastic shoe for most occasions. If you want a shoe that you can comfortably wear for all short or long runs, mellow hikes, technical climbs, and even walking your dog around your neighborhood, this is the shoe we recommend. There are many niche shoes on the market, making it tempting to fill your closet, but if one versatile, zero-drop shoe is what you're after, the Lone Peak is a great shoe to consider.
Our criticisms of the new Lone Peak are few and far between. But if we are splitting hairs, the protection-to-weight ratio of this shoe is not as solid as we would like. While it does contain a rock plate and a rubber toe bumper, many shoes on the market have more robust protective features. The Lone Peak is one of the heavier trail shoes in our lineup, making us question its protection-to-weight ratio. Ultimately, this does not detract from the Lone Peak's performance, though it is something to consider if you are a runner who desires ultralight running gear.
Over the years, the Lone Peak has continued to be our favorite zero drop trail shoe. We often see past versions still available for discounted prices. If you happen to find the Lone Peak 7 for sale in your size, it has a very similar performance as the 8.
The wide toe box of the Lone Peak 8 makes it a delight for runners who love the feeling of splayed toes as they run.
The Nnormal Kjerag, crafted by trail running icon, Kilian Jornet, seamlessly integrates all its high-tech elements to deliver an exceptionally lightweight trail shoe that weighs a mere 8.05 ounces (men's size 10.5). Our testing revealed it to be unparalleled in its weight and technically-specific cushioning. Despite its featherweight design, it doesn't compromise on traction or durability, thanks to its Kevlar-coated upper and grippy outsole. This combination of lightweight construction, reliable grip, and technical materials culminates in a trail shoe that shines in a league of its own.
SPECIFICATIONS
Measured Heel Stack Height
25 mm
Sizes Available
4.5 - 13.5 US
regular
Measured Heel-to-Toe Drop
8 mm
Rock Plate
No
Measured Lug Depth
3.0 mm
Trail running enthusiasts will appreciate the Kjerag's back-to-basics approach, emphasizing its lightweight nature and fundamental functionality. The absence of unnecessary bulk highlights this shoe's commitment to delivering an intimate and speedy trail running experience. This stripped-down design will resonate with runners who value simplicity and efficiency in their gear and want a lightweight trail shoe to ascend peaks in.
The Kjerag doesn't have a removable insole, adding to its bare-bones style and magic.
Credit: Abriah Wofford
Veteran trail runners seeking a shoe perfect for tempo runs will love the Nnormal Kjerag. Its lightweight construction, responsive cushioning, and precise fit make it an ideal companion for pushing the pace on challenging terrain. Whether tackling steep ascents or navigating technical descents, this shoe provides the necessary support and agility to maintain speed and control, enhancing the overall running experience.
Because of its scant yet precise cushioning and minimalistic fit, we don't recommend this trail shoe for beginning runners. It lacks the protective features that most shoes offer, and while it remains comfortable as part of a shoe rotation, it isn't exactly an everyday runner. The heightened sensitivity that contributes to its overall magic also increases the risk of discomfort over extended trail time, especially for those accustomed to more cushioned shoes. While the Kjerag shines in its intended niche, it may not be the optimal choice for every trail runner's needs.
Among our female testers, the Normal Kjerag definitely turned some heads as a great ultra-lightweight trail runner, boasting an epic blend of agility-minded features. Its light build doesn't compromise its grip or trail prowess. The strong shoe molds to fit your foot shape, providing a shoe that feels personalized. This fusion of minimal weight, steadfast traction, and enduring Kevlar-coated yarns results in a trail shoe that is prime for speedy trail runners to race in.
SPECIFICATIONS
Measured Heel Stack Height
24 mm
Sizes Available
5.5 - 14.5 US (unisex)
regular
Measured Heel-to-Toe Drop
8 mm
Rock Plate
No
Measured Lug Depth
3.0 mm
For aficionados seeking a shoe that epitomizes simplicity and functionality, the Nnormal Kjerag is a revelation. Its streamlined design prioritizes lightweight performance and essential features, fostering a profound connection with the trail and its challenges. By shedding excess bulk and distractions, it allows runners to focus solely on the joy of running amidst nature's beauty.
Highly sensitive and impeccably designed, the incredibly lightweight Kjerag blew us away in almost every testing metric.
Credit: Ally Arcuri
Experienced trail runners in pursuit of a shoe tailored for tempo runs will find the Nnormal Kjerag irresistible. Its agile construction, responsive cushioning, and snug fit empower runners to push their limits on rugged terrain. Whether conquering steep inclines or navigating technical descents, this shoe provides the agility and support needed to maintain momentum and control, elevating the thrill of the trail-running experience.
Despite its many merits, the heightened sensitivity and specialized design of the Nnormal Kjerag may pose challenges for novice trail runners or those embarking on ultra-long distances. While its responsiveness enhances performance, it may also amplify the risk of discomfort or fatigue, particularly during prolonged outings. Furthermore, its niche focus and performance-oriented features may limit its versatility for runners seeking a single shoe for diverse trail-running endeavors. While it excels in its intended role, it may not cater to the varied needs and preferences of every trail runner.
The Kjerag doesn't feel heavy or water-logged even after being fully submerged. Since it doesn't have much cushioning, it doesn't hold onto water, making it a lightweight shoe for a variety of trail conditions.
The Speedgoat line has long been beloved by our male testers. The updates from the fifth generation to the new Hoka Speedgoat 6 have made noticeable changes to this shoe that not everyone will love. Most apparent is the significantly stiffer midsole, which changes the entire feel of the shoe right out of the box. While previous versions felt comfy and plush for the first 1-200 miles and then became mushy-feeling once broken in, the sixth iteration is the opposite. This latest update results in a much more rigid shoe for the first couple hundred miles, which may be enough to take it out of consideration for some runners. However, once broken in, the Speedgoat feels more comfortable — like the previous versions did at the beginning — and doesn't slip into the too-squishy-for-protection level that the Speedgoats of old reached.
SPECIFICATIONS
Measured Heel Stack Height
36 mm
Sizes Available
7 - 15 US regular
7 - 15 wide
Measured Heel-to-Toe Drop
6 mm
Rock Plate
No
Measured Lug Depth
4.6 mm
Many other aspects of the Speedgoat that we loved have stayed the same. Its generous stack makes it perfect for serious elevation days. Its cushioning effectively absorbs impact, reducing strain on joints and keeping legs feeling fresh, which is perfect for super long trail days. With just a 6 mm heel-to-toe drop, it offers a sense of stability while providing just enough bounce to maintain a steady pace. The plush underfoot stack (36 mm under the heel) and modest heel-to-toe differential make the Speedgoat 6 stand out to us. A shoe rarely maintains its comfort after 20+ miles on a trail, but this one does. Not only is the underfoot stack comfortable, but it rides stably, unlike some of the other tall shoes we tested. This redesigned stack doesn't just add comfort to the undercarriage of the Speedgoat, though. This feature doubles as a protective element, protecting the soles of your feet from sharp sticks and rocks you may encounter on the trail.
The Speedgoat has plenty of cushion for extra long days on the trail, and are great for those high-vert runs that are so hard on your feet.
Credit: Matthew Richardson
Trail runners who love high mileage goals will love the Hoka Speedgoat 5. If long days of climbing are in your future, the Speedgoat is the shoe to get you there comfortably. Runners who are happy to run without a lot of trail information will feel right at home in the Speedgoat. If you are seeking a shoe that balances underfoot comfort and sensitivity, we have other high-scoring options to recommend. But if comfort is king and high mileage days are your jam, this trail shoe might be the perfect match for you. All of the features of the Speedgoat come together to create a shoe that could be the perfect choice for that ultramarathon that you've been contemplating.
The Speedgoat 6 continues to have many lovable features, but its new break-in period can alienate some runners. Its thick stack and generous cushioning take numerous runs to get past the overly rigid stage and into the level of comfort we've come to expect from the Speedgoat line. However, on extremely rough trails or ridgelines where immediate feedback is crucial, this thickly cushioned shoe may not provide the level of responsiveness experienced trail runners desire. While it excels on smoother to moderately technical trails, it may not be the ideal choice for those seeking precision and agility in the most challenging terrain. If the elements line up in your favor, we bet you'll fall in love with the Speedgoat the way we have.
We've previously tested the Speedgoat 5 and it also won this same award. We still love this shoe, which has comfort right out of the box, even if it does pack down and become soft after a few hundred miles. Still, if this line sounds appealing to you and you can find a previous version at a bargain price, we solidly recommend it.
Our female trail runners also tested the Hoka Speedgoat 5 and the Speedgoat 6, and while neither took home any awards, our testers continue to be delighted by the Speedgoat's traction and underfoot comfort, and impressed with the significant changes to longevity made to the latest version.
The new Speedgoat 6 has a longer break-in period, but then becomes a wonderfully comfortable shoe we love for long hard days.
The Saucony Peregrine 14 is an exceptional choice for trail runners who appreciate a traditionally shaped shoe reminiscent of their tried-and-true road companion. Its updated comfort, breathable design, and reliable protective features — including a rock plate — offer a comfortable fit and agility on rugged trails. The strategically placed lugs provide bitey traction, instilling inherent confidence with every stride.
SPECIFICATIONS
Measured Heel Stack Height
29 mm
Sizes Available
5 - 12 US regular, wide
Measured Heel-to-Toe Drop
5 mm
Rock Plate
Yes
Measured Lug Depth
4.0 mm
Our testers developed a love for the Saucony Peregrine 14 with its exceptional traction, subtle sensitivity due to its flexible rock plate, and snug midfoot, all contributing to its agility on technical terrain. The 4 mm lugs provide a confident grip across challenging surfaces, including sandy stretches, muddy patches, and slick rocky outcrops. The fabric-based rock plate enhances underfoot protection and makes the underfoot feel familiar, instilling confidence and stability.
The Peregrine 14 is an easy shoe to run in. It is responsive, protection, and well-tractioned, making it perfect for days when you aren't exactly sure where the trail will lead.
Credit: Ally Arcuri
For trail runners seeking a shoe that mimics the fit of a road shoe, the Peregrine 14 comes highly recommended by our testing team. With its 360-degree comfort, tapered midfoot, and secure heel cup, this shoe provides security and a fit that feels known and beloved. Don't be fooled by its road shoe-like fit; the Peregrine boasts features that make it a worthy companion on mountain trails. If you want a shoe that fits like your standard road shoe but can hold its own on a trail, the Peregrine is the shoe we recommend for you.
The Saucony Peregrine 14 meets the needs of trail runners who seek a traditionally shaped shoe with dependable performance on rugged terrain. Saucony updated the outsole, making it less prone to abrasions on paved surfaces. The result is phenomenal. However, the lugs definitely feel thick when worn on the roads. Because of this, runners in need of a crossover shoe will have better luck with a less trail-centered runner.
We've also tested several previous versions of this shoe, which continues to be our favorite shoe with this style of fit for many years. If you happen to find the Peregrine 13 or Peregrine 12 for a good price, you can expect a similarly great experience to what we found in the Peregrine 14.
Our male testers also tested the Peregrine 14, and while it didn't win an award, it still fared very well in that lineup.
The Peregrine is a serious shoe that is ready to run hard and fast or keep you company on your flowy recovery days.
The Hoka Tecton X 3 gets high praise from our men's team for its speed and versatility. Most carbon-plated shoes feel awkward in technical terrain, but Hoka managed to offer better stability in this shoe than other carbon options we've tested. The X 3 should be considered most by experienced runners who want added energy return in their trail runs.
SPECIFICATIONS
Measured Heel Stack Height
36 mm
Sizes Available
7 - 15 US
regular
Measured Heel-to-Toe Drop
4 mm
Rock Plate
Carbon Fiber
Measured Lug Depth
3.87 mm
The Tecton X 3's improved midsole foam is more lively than in previous versions, and the rocker is more pronounced. This helps maintain energy transfer even when fatigued at the end of races or long runs. Its updated knit upper helps keep trail debris that can cause trouble in long-distance races and events. The new outsole design adds better traction thanks to the directional lugs which aid descending performance. The Vibram Litebase compound remains one of our favorites, and we are glad Hoka continues to employ it on this model.
The Tecton X 3 is a great versatile model for those who desire performance and speed out of there trail running shoes.
Credit: Matthew Richardson
For a cross-over shoe to be successful, it needs to work well in a variety of environments --from roads to gravel to trails. The Tecton X 3 provides fluidity in all situations and is a joy to run in. Having shoes with multiple different stack heights gives your quiver the most versatility, so pairing this with a shorter shoe is a solid choice. If we had to choose just two pairs of trail running shoes, one would be the Tecton X 3 and the other would be a shorter-stack model for technical ridgelines and mountainous terrain.
Runners who prefer more trail feedback will likely find the sensation of the Tecton X 3 overbearing. While the shoe provides a lot of energy return, it also needs to be controlled. Focused running and good forefoot to midfoot landings are what this shoe does best. With such a high price, runners that are less race-focused can find other solid options for less. But if you're most focused on performance, this is the shoe for you.
Our female testers also tested the Tecton X 3 and found that it scored higher than the previous iteration did. While it didn't win an award on the women's side, it offers a peppy bounce that is more than suitable for taking on the roads.
This carbon-plated shoe has great propulsion for trail racing on diverse surfaces, while still weighing less than most trail running shoes.
The Hoka Challenger 7 shoe is a versatile trail shoe that is suitable for occasional road use, making it one of our favorite crossover shoes. It provides comfort and support for trail runners tackling technical terrain but can joyfully adapt to the road that gets you to the trailhead. The design of the Challenger strikes a balance between road capabilities and trail features, catering to runners looking for adaptability in their footwear.
SPECIFICATIONS
Measured Heel Stack Height
34 mm
Sizes Available
5 - 12 US regular
5-11 US wide
Measured Heel-to-Toe Drop
7 mm
Rock Plate
No
Measured Lug Depth
4.0 mm
The underfoot cushioning of the Challenger is its standout quality. Its ample cushioning and support make it ideal for long runs, road jaunts, and evening brewery excursions. The construction ensures a smooth ride on most terrain types, offering stability and well-padded responsiveness that makes running comfortable. Even on occasional road runs, this shoe delivers the comfort and performance needed to keep you feeling confident and comfortable mile after mile.
If you'd like something well-cushioned and capable enough for both trail and pavement, the Challenger 7 is a great option.
Credit: Ally Arcuri
For runners who frequent fire roads, neighborhood trails, and occasional paved surfaces, this shoe offers the versatility needed to tackle diverse terrain. The durable outsole of the Challenger provides reliable traction on various surfaces, ensuring grip and stability on both trails and roads. With its adaptable design, this shoe seamlessly transitions between different running environments, accommodating the preferences of versatile runners.
Since the Challenger was designed as a trail shoe, it features a lower heel-to-toe drop than typical road models, making it feel a bit different from your standard road shoe. You might consider a road-specific shoe if you plan on predominantly running the roads. However, this combination of features makes it an excellent choice for runners seeking a versatile shoe that can handle occasional trail runs without sacrificing the comfort and performance expected from a road shoe.
For a therapeutic feeling run, we love the underfoot cushion of the Challenger.
Credit: Ally Arcuri
How We Tested
After well over a decade of testing trail running shoes, our men's and women's review teams don't lack experience. We've racked up in-depth reviews of more than 300 pairs of trail running shoes, running at least 60 miles in each pair. We've covered thousands of trail miles to bring you this review and help you find your next favorite pair. Our testing process starts with meticulous research to help us choose the best shoes on the market to buy and test side-by-side. Then, we hit the trail, taking detailed notes about each shoe's performance along the way. After that, we spend time with them in the lab, weighing, cutting open, and measuring the significant details of each pair, thoroughly examining them to determine what features contributed to our experience on the trail and how well they could hold up to all the abuse.
If there's something to measure or dissect (or both), we've probably done it, all in the name of helping you find the best trail runner for your needs.
Credit: Abriah Wofford
Six key metrics were used to assess each shoe and tally its score:
Foot Protection (25% of score weight)
Traction (20%)
Sensitivity (15%)
Stability (15%)
Comfort and Fit (15%)
Weight (10%)
Saturating the shoe and observing how much water penetrates our socks is one of the most effective ways to evaluate the water resistance of a pair of shoes. After that, we conduct a survey to determine how long each shoe takes to dry.
Credit: Ally Arcuri
Why Trust GearLab
Ally Arcuri leads our women's test team. She is a trail runner and cancer survivor with a degree in kinesiology from Cal State Fullerton. She uses her biomechanics background to assess each shoe's construction down to every detail. Ally was set up for success by Amber King, who has tested trail running shoes for GearLab since 2014 and completed ultras like the Bryce Canyon 50 miler, and the Telluride Mountain Run, a 38-mile ultra with over 14k of elevation gains and losses. She's also a passionate fastpacker whose missions take her around the globe.
Shoes, shoes, and more shoes. From the lab to the trail and back again, we've spent an outrageous amount of time geeking out for your benefit.
Credit: Abriah Wofford
The men's team includes Matt Bento and Matthew Richardson. Matt B. started running in high school and learned to love cruising trails in Yosemite Valley when temps hit the 90s, and it was too hot to climb. He worked up to 40-mile loops into the high country. Matthew runs mountains in his native southwest Colorado. He's run the Chicago Basin 14ers in a day and finished in the top ten at the Telluride Mountain Run. So, you know, we run.
Ask any of our testers about choosing a trail running shoe and they will recommend the S/Lab Ultra 3. It's that good.
It's important to us to test these shoes in every condition imaginable, even the beach.
We get to see some beautiful places testing all these shoes.
We spend months running miles and miles in these shoes across variable terrain to get a true picture of how they perform - and then chop them up in our lab to see what's inside.
What Makes It a Trail Running Shoe?
You want to run on a trail. It doesn't have to be complicated. Yet, the many shoe options and their often inconsistent and jargon-filled descriptions don't help matters. We break down the details of trail running shoes to help get you outside and running in the woods, up the mountain, or across the desert.
Since trails expose your feet to rocks, roots, mud, dirt, and debris, trail running shoes are more protective and agile than road running shoes. They're often stiffer than road shoes, with more aggressive traction to stabilize your foot across uneven terrain. They can even include a rock plate or a protectively dense midsole to cushion your feet against rocky impacts.
The cleat-like lugs underfoot are larger and more aggressive and are sometimes covered with tacky rubber to increase your grip on variable terrain. The upper materials work to balance the need to withstand more abrasions from rough granite or overgrown vegetation with the need to breathe well enough to keep your feet dry and comfortable — especially since you're likely to run into rain or creek crossings. Some trail running shoes even include ankle collars to block debris.
Complex tread patterns that incorporate a mix of layers and textures give trail shoes the grip you need to stay on your feet.
Credit: Ally Arcuri
Men's Trail Runners
To see a detailed analysis of all the products we pitted against each other, check out our full review of men's trail running shoes. The chart below shows the overall scores of each pair tested.
Key Metrics Scores of Men's Trail Running Shoes
Product
Foot Protection
Traction
Sensitivity
Comfort
Norda 002
8
9.5
8
8.5
Salomon Speedcross 6
7.3
10
6
9
Nnormal Tomir 2.0
7.6
9.5
7.4
7.7
Salomon S/Lab Ultra 3
9
7.5
6
9
Nnormal Kjerag
6.4
7.5
8
8.8
Topo Athletic Ultraventure 3
7.5
6.9
7.4
8.3
La Sportiva Bushido III
8
8
7.5
6.5
La Sportiva Karacal
9
9
5
7
Hoka Speedgoat 6
8
7.8
6.2
7.4
Hoka Torrent 4
7.8
7.5
5.4
8.5
La Sportiva Wildcat
8.5
7.8
4.9
7.9
Altra Lone Peak 8
6.5
6.7
8
7.9
Saucony Peregrine 14
5.8
6.3
8.8
8.2
Merrell Nova 3
6.8
7
7
8.2
Brooks Catamount 3
7.5
6.8
5.8
7.8
Hoka Tecton X 3
8
6.3
5
8.6
Brooks Cascadia 18
8.4
7.2
3.5
7.9
Nike Wildhorse 8
6.9
6.8
5.6
7.5
La Sportiva Prodigio
7.6
7.6
6.8
4.5
Salomon Ultra Glide 2
7
5.3
6.8
6.5
Adidas Terrex Agravic Speed Ultra
7.8
5
6
6.8
Nike Ultrafly
6.8
6.3
5
7.2
Salomon Sense Ride 5
8.8
5.3
5.2
5.5
Hoka Challenger 7
6.8
5.5
4.7
7.4
Asics Gel-Venture 9
7.3
5
4.5
7.3
Brooks Divide 5
7.9
4.8
3.4
7.8
Salomon Pulsar Trail Pro 2
7.9
5.4
5.3
3.5
Above are the scores from four of our six testing metrics, evaluating the performance of men's trail shoes. Check out our full review to see our complete set of results and comparisons.
Women's Trail Runners
Our female runner test team put in the work to assess the best women's trail running shoes side-by-side. The individual scores for key metrics in our current lineup of those shoes are shown below.
Key Metric Scores of Women's Trail Running Shoes
Product
Foot Protection
Traction
Sensitivity
Comfort
Hoka Mafate Speed 4
7.5
8.5
8
9
La Sportiva Bushido III
7.5
9
9
7
Salomon S/Lab Ultra 3
7
8
8.5
7.5
Salomon Speedcross 6
9
9
7
6
Speedland GS:PDX
8.5
8.5
6
8
Altra Lone Peak 8 - Women\'s
7
7
8
8.5
Saucony Peregrine 14
8
8
6.5
8
Hoka Tecton X 3
7.5
8
6
8.5
Hoka Speedgoat 6
7.5
8
6
8
Hoka Torrent 4
7.5
8
7
7
Salomon Thundercross
7.5
8
6
8
Nnormal Tomir 2.0
8
9
5.5
7
Altra Mont Blanc Carbon
9
8.5
5
6.5
Nnormal Kjerag
6.5
7
9
6.5
La Sportiva Jackal II - Women\'s
7
8.5
6.5
6.5
Brooks Catamount 3 - Women\'s
7.5
7
6.5
7.5
Merrell Agility Peak 5
8
8
5
7
Topo Ultraventure 3
8
7
5
8
Salomon Pulsar Trail Pro 2 - Women\'s
7
6.5
7
7
Salomon Ultra Glide 2
7
6.5
6
8
Salomon Sense Ride 5
7
6.5
7
7
Brooks Cascadia 18
6
7.5
7
7
Hoka Challenger 7
7
8
5
7
Merrell Antora 3
8
7.5
4
7
Adidas Terrex Agravic Speed Ultra
7
8
4.5
7
Brooks Divide 5
7
6
5
8
New Balance Fresh Foam X Hierro v8
6.5
7
6
6.5
Nike Zegama 2
6
7
4
6.5
Asics Gel-Venture 9
7
5
5
6
Hoka Stinson 7
7
6.5
1
7.5
Nike Ultrafly
4
6.5
6
3
Here are the results from four of our six test metrics for women's trail running shoes. To get the complete breakdown, visit our full review.
How to Choose the Best Trail Running Shoes for You
How aggressive the shoe's traction, how stiff its construction, and how durable its fabric is depends on what type of trails the shoe is meant to tackle and how much protection you prefer. Generally, there are three types of trail shoes — light, rugged, and extreme.
Types of Trail Running Shoes
Shoe Aggressiveness
Light Conditions
Rugged Terrain
Extreme Topography
Protection Level
1
2
3
4
5
1
2
3
4
5
1
2
3
4
5
Flexibility
1
2
3
4
5
1
2
3
4
5
1
2
3
4
5
Rock Plate
✖
Support
1
2
3
4
5
1
2
3
4
5
1
2
3
4
5
Lugs
Low profile
Deeper and multidirectional
Deep, multidirectional, and durable
Waterproof
✖
Sometimes
Best For
Mix of roads and trails
Mixed trail difficulties
Off-trail and difficult terrain
Often, the amount of cushioning a shoe has is conflated with the type of trails it is best suited for. But some runners prefer maximum cushioning on even the smoothest trails, and others want to feel every rock and root beneath them. We'll talk about this more in the cushioning section below.
Our men and women test teams have logged countless trail miles over the last decade to help you find an ideal trail running shoe.
Credit: Abriah Wofford
Light Trail Runners
Light trail running shoes resemble road running shoes, with additional features to increase foot protection, agility, and traction. They're a great option if you alternate between runs around town and trail runs on the weekends. Offering less protection than their hard-core counterparts, these lightweight designs are a great choice for those who like to move fast on less complex terrain.
These shoes are also often more flexible, offering moderate support on rough terrain. They tend to have lower profile lugs since you don't need top-notch traction on consistent surfaces, and they can catch awkwardly on pavement. The upper portion of these shoes also tends to be made of less durable materials since they won't need to weather as much abuse. This can make for a less expensive shoe, which we always appreciate.
The amount of cushioning and the heel-to-toe drop varies widely across light trail running shoes (we'll go into detail about these design choices below), and you can usually find an option to suit your preferences.
Your feet don't need as much protection if you stick to smooth, rolling trails.
Credit: Ryan Baker
Rugged Trail Runners
Hitting the sweet spot that works for most people on most trails most of the time, rugged trail running shoes offer enough foot protection to tackle the majority of terrain without the extreme stiffness and traction of off-trail versions, which can take time to get used to. If your favorite trails aren't consistently smooth and flat, but you aren't leaving the path to scramble across a mountainside, these shoes are likely for you.
More protective shoes help save your feet with burlier toe boxes and tread that extends to form a protective cap.
Credit: Ally Arcuri
Rugged trail shoes have more robust protection in the form of rock plates or densely padded EVA (ethylene vinyl acetate) foam midsoles. The upper fabric is usually tough, with a more pronounced toe guard. The upper and the platform offer enough support and rigidity to stabilize your foot on uneven ground and steep descents without being so stiff that a lengthy break-in period is required.
Testing shoes in early winter to assess weather resistance and traction.
Credit: Matthew Richardson
Rugged trail shoes offer high-quality traction with larger lugs organized in patterns to provide multidirectional grip on a range of trail angles and surfaces, e.g., loam, sand, gravel, and rock. Widely spaced lugs work well to grip muddy trails while allowing the muck to shed easily to avoid slowing you down. Some of these shoes are covered with soft rubber that offers maximal grip, but these compounds tend to wear down quickly. Others opt for tougher rubber that is less grippy but lasts longer.
All these extra features add up to extra ounces. While these aren't the lightest shoes, they are more durable than light trail runners and often last longer.
Both of these shoes have 5 mm lugs, those on the left work well on hard, rocky surfaces thanks to their wide spacing. The narrow lugs on the right are best suited to softer, smoother trails.
Credit: Jill Rice
Extreme Trail Runners
If you've ever looked up at a random rocky mountain and thought, I'd like to run straight up that, these shoes may be for you. Essentially a pair of rugged trail shoes on steroids, these extreme trail running shoes are made of the most resilient materials. They usually offer maximum torsional rigidity (think twisting the sole of your foot) with the help of more resilient midsoles.
When you're running on terrain like this, a literal lava field in Oregon's Mt. Jefferson Wilderness, you need a burly, protective running shoe.
Credit: Andy Wellman
These shoes are also more likely to be waterproof if you encounter snowfields or streams. Waterproof shoes may sacrifice breathability and can be heavier and stiffer than average. You may need to put some miles in to soften them, but they certainly secure your feet. Many shoes are available in both a regular and a Gore-Tex version, so if you think you see a shoe you like but want the added water resistance, check to see if Gore-Tex is an option.
We wouldn't call this running, but if a section of the trail you want to tackle looks like this, you'll want shoes that can handle it.
Credit: Jonnah D.
Consider Your Trails and Climate
Where do you normally run? If you stick to smooth trails and throw in the random road run, light trail running shoes will work wonderfully. Look for a rugged shoe if you like to run on what most people would call a hiking trail. You'll want an extreme, off-trail option if your run requires a map, compass, and multiple route-finding sessions.
Components of Traction
Outsole
Lug Depth
Dry / Easy Traction
Wet / Sloppy Traction
Salomon S/Lab Ultra 3
Salomon Contagrip MA
3.5 mm
1
2
3
4
5
1
2
3
4
5
Hoka Mafate Speed 4
Vibram Litebase Megagrip
5.3 mm
1
2
3
4
5
1
2
3
4
5
Hoka Speedgoat 6
Vibram Megagrip
4.6 mm
1
2
3
4
5
1
2
3
4
5
Saucony Peregrine 14
PWRTRAC
4.0 mm
1
2
3
4
5
1
2
3
4
5
Salomon Speedcross 6
Salomon Mud Contagrip
5.5 mm
1
2
3
4
5
1
2
3
4
5
La Sportiva Bushido III
Bi-Compound FriXion XT 2.0 V-Groove3
3.8 mm
1
2
3
4
5
1
2
3
4
5
Altra Lone Peak 8 (men's)
MaxTrac
3.2 mm
1
2
3
4
5
1
2
3
4
5
Altra Lone Peak 8 (women's)
MaxTrac
3.2 mm
1
2
3
4
5
1
2
3
4
5
Nnormal Kjerag (men's)
Vibram Litebase Megagrip
3.0 mm
1
2
3
4
5
1
2
3
4
5
Nnormal Kjerag (women's)
Vibram Litebase Megagrip
3.0 mm
1
2
3
4
5
1
2
3
4
5
Hoka Tecton X 3
Vibram Litebase Megagrip
4.0 mm
1
2
3
4
5
1
2
3
4
5
Hoka Challenger 7
Durabrasion rubber
4.0 mm
1
2
3
4
5
1
2
3
4
5
Brooks Divide 5
TrailTack rubber
2.8 mm
1
2
3
4
5
1
2
3
4
5
Hoka Torrent 4
High-abrasion rubber
5.0 mm
1
2
3
4
5
1
2
3
4
5
And don't forget to factor in your climate. If you often find yourself slogging along on muddy or snowy trails in the spring, a waterproof shoe with large, mud-shedding lugs could be your best bet. If you live in dry and rocky climates, sticky Vibram rubber shoes will make you feel like a mountain goat.
In desert climates, you'll want shoes that release heat and moisture to let your feet breathe and that hold traction in sandy terrain.
Credit: Matt Bento
Cushioning
How much cushion you want in your shoe depends on the trails you'll be running, how much you like to feel the earth beneath you, how far you'll be going, and how easy you want to go on your joints. There are three general categories of shoe cushioning — barefoot or minimal, moderate, and maximum.
Components of Cushioning
Cushioning Level
Stack Height
Trail Feedback
Foot Protection
Best For
Barefoot / Minimal
<15 mm
1
2
3
4
5
1
2
3
4
5
Zero-drop running, groundfeel, easy terrain
Moderate
20 - 35 mm
1
2
3
4
5
1
2
3
4
5
Balancing tricky trail navigation with underfoot protection
Maximum
30 - 45 mm
1
2
3
4
5
1
2
3
4
5
High elevation days, non-technical terrain
Barefoot or Minimal Shoes
Barefoot shoes largely function to protect your feet from punctures and abrasions. They let you feel the trail beneath your feet with very little filter. They're usually flat, with no drop from the heel to the toe, forcing you to strengthen your feet and lower leg to provide the cushion and support many of us are used to getting from our shoes. If you're not used to this, you'll have to start very slowly with these shoes.
Minimal shoes offer a bit more support with some midsole padding and as much as a 4 mm heel-to-toe drop. They are a good option if you'd like more trail feel but want to ease your body into it.
Some people will wear these kinds of shoes on the roughest trails out there, but they've (hopefully) put the time in to do so safely. If you're new to these shoe styles, they're best on trails with few obstructions since there is little protection from a stubbed toe. Trust us on that one.
One of the benefits of a minimally cushioned shoe is how connected you feel to the trail, enabling nimble foot placement.
Credit: Amber King
Moderate
Most trail shoes fall into the moderate cushion category, buffering the harsh feel of rocks and roots without feeling like you're running on marshmallow platforms. They offer moderate feedback from the trail. This middle ground is great when you need quick footwork to navigate tricky trails but don't want to pay the price of missing a step and landing hard on a sharp rock.
Mid-range cushioning can make for an incredibly versatile shoe, allowing you to feel the trail without being injured by it.
Credit: Ally Arcuri
Maximum
Hoka's are a classic example of a maximum cushion shoe. We tend to like these soft, floaty shoes on days with a lot of elevation gain and loss or when our muscles and joints need extra love. They do a lot to reduce the strain of repetitive downhill pounding.
They often lack a feeling of connection to the trail, and they aren't our first choice for fancy footwork. Racers may feel like they lose energy by pushing off against a cushioned base, but many praise the style for keeping their legs fresh longer. And some shoes in this category are evolving to provide impressive energy conservation and transfer. The heel-to-toe drop in these shoes can range from minimal to pronounced.
When you have many, many miles to cover, the comfort of a maximally cushioned shoe can make all the difference to your joints.
Credit: Ally Arcuri
Heel-to-Toe Drop
The heel-to-toe drop is the difference between the stack height of the shoe's heel and that of its toe. Barefoot or zero-drop shoes have no heel-to-toe drop. Minimal shoes can range from a 1 to 4 mm drop. Moderate and maximally cushioned shoes can have a wide range, up to 10 mm or more.
A Word on Our Measurements
If you've perused some of our reviews, you might have noticed that our measured stack height and drop numbers don't always match the manufacturers' claims. This is because there is no industry standard for these measurements — companies can do or say whatever they like. Our measurements are at least standardized among all the shoes we've tested so you can get some helpful comparative information within our lineups. Our process follows the requirements set by World Athletics, the international governing body for running competitions, and includes the tread, all the cushioning, and the insole.
Many of us started running in shoes with a moderate to pronounced heel-to-toe drop, and our muscles developed accordingly. If you switch to a lower heel-to-toe or zero-drop shoe, you'll need to give your body ample time to adjust. You may even need to change your gait. Since there is no extra padding for your heel in a zero or minimal drop shoe, you need to land on your mid or forefoot to dissipate the energy. This doesn't work for everybody. If you're interested in transitioning to lower-drop shoes, you could work your way down gradually over time.
Zero-drop shoes work best when you land every step in the middle or on the front of your foot. They don't offer enough support to land on your heel.
Credit: Jill Rice
If you typically land on your heel when you run, higher heel rises may be better for you. Heel-to-toe drops of 7 mm and over are considered to be high heel-drop shoes, according to Running Warehouse, and are best for people who land heel first. Neither high nor low-drop shoes are definitively better for everyone; it all comes down to what you and your body prefer. As you learn your body, the terrain you plan to run will also factor in.
A higher heel-to-toe drop can sometimes make shoes feel unstable when on steeper trails.
Credit: Jill Rice
Get the Right Fit
Some shoe brands tend to run narrow; some are known for a wide-toe box. It's always a good idea to break out the tape measure, get your foot's dimensions, and match them to the sizing tables on each brand's website. This is especially important if you're trying a new shoe brand or it's been a while since you ordered. Your shoe size can and does shift over time.
Every trail shoe fits a little bit differently. From well-contoured heel collars to wide toe boxes to strong arch support, there is a shoe that will suit each runner's unique anatomy perfectly.
Credit: Ally Arcuri
Budget
Running shoes are spendy, and you'll go through them surprisingly quickly. According to Runner's World, they last somewhere between 300 and 500 miles. If you run 20 miles a week, they'll work well for three to six months. Consider that when weighing the price of your next pair.
Our trail running test teams log miles in each of these shoes so you can find to perfect fit.
Credit: Ally Arcuri
Conclusion
Shopping is fun and all, but we'd rather be trail running. After a decade of testing trail running shoes, we're thrilled to pass our hard-won knowledge on to you. Whether you've just started your trail journey or you're newly barefoot or maximum-cushion curious, we've tested a shoe for you. We hope this review helps relieve the pain of endless scrolling by directing you to an excellent option for your feet and running style.
—Ally Arcuri, Matthew Richardson, Matt Bento, and Amber King
