11 Best Trail Running Shoes in 2024, According to Experts
.jpg)
All products are independently selected by our editors. If you buy something, we may earn an affiliate commission.
Trail running mixes the best parts of road running and hiking into one awesome activity, but the combo poses a challenge for footwear. The best trail running shoes should provide the springy cushion and lightness of a running shoe, but with the traction and stability of a hiking boot, to help you move fast and efficiently across all kinds of terrain. Here, we’ll look at the best pairs to try—and how to find the right ones for you—with the help of outdoor experts.
Our top picks:
- Best Overall: Salomon Speedcross 6
- Runner-Up: Altra Lone Peak 8
- Best for Beginners: Nike Pegasus Trail 4
- Best High-Cushion: Salomon Ultra Glide 2
- Best for Long Distances: Altra Timp 5
- Best for Varied Terrain: New Balance FreshFoam More Trail 3
Read now:
- The best trail running shoes
- What to know before you start trail running
- What to look for when buying trail running shoes
The best trail running shoes
Whether you’re getting your very first trail shoe or you need to replace an old worn-out pair, you can find a solid sneaker in this list, including top picks from major brands like Salomon, Hoka, The North Face, Nike, and more. Read on to explore all the options from retailers like REI, Backcountry, and Amazon.
Best Overall
- Pros: Well-cushioned yet lightweight, versatile
- Cons: No major drawbacks of note
Several of the experts we heard from love this shoe for a wide variety of trails (even more rugged, technical routes), including Sammie Bennett, a Trail Sisters group leader in Grand Rapids, Michigan and ambassador for Gazelle Sports, and longtime trail runner, long-distance hiker, and founder of Wanderschool Julie Tower-Pierce.
“I’ve tested out a lot of women’s trail running shoes over the years, and I’ve yet to find a pair that performs better than the Salomon Speedcross,” outdoor educator for Outdoors Generations Gaby Pilson tells SELF. According to Pilson, this Salomon line of trail runners is "made with one of the burliest outsoles I’ve ever seen on a women’s trail running shoe, so they’re perfect for use in muddy and varied terrain.”
The Speedcross 6—the latest iteration of this widely recommended shoe—provides lots of shock absorption that’s great for steep downhill runs. But despite its well-cushioned midsole, it doesn't feel bulky, Pilson says: “These shoes manage to provide a superior blend of stability, sensitivity, and grip as you run, while also feeling surprisingly light and airy.”
- Available sizes: US 5 to 11 | Available widths: medium and wide | Heel-to-toe drop: 10 millimeters | Weight: 9.24 ounces | Lug height: 5 millimeters | Waterproof: waterproof model available
Runner-Up
- Pros: Roomy toe box, protective rock plate
- Cons: Zero-drop design may feel uncomfortable or take some getting used to for some
The Altra Lone Peak is another favorite that multiple trail runners recommended, including our testers for the 2021 SELF Sneaker Awards. Tower-Pierce calls the Altra Lone Peak her “gold standard” for trail running shoes. “They are mind-blowingly awesome because of their wide toe box, traction, and funky color schemes,” she says. The Lone Peak features a rock plate in the midsole, which provides an extra layer of protection against sharp rocks or other potential hazards on the trail. The only drawback is that, as a zero-drop shoe, it has a consistent height from the heel to the forefoot. This might not be comfortable for everyone (especially those who have problems with their calves and Achilles).
- Available sizes: US 5.5 to 12 | Available widths: medium and wide | Heel-to-toe drop: 0 millimeters | Weight: 9.16 ounces | Lug height: 3 millimeters | Waterproof: no
Best for Beginners
- Pros: Suitable for roads and trails, fully waterproof
- Cons: Less aggressive lug pattern, not especially protective
When Bennett saw her friend’s Pegasus Trail shoes hold up like a champ after taking on Utah’s Narrows hike and wading through some waist-deep water, she had to try a pair for herself—and she was not disappointed. “They are really comfortable to run in on the trails,” Bennett says, noting that her pair dries quickly, even if she winds up in deep puddles. “As far as grip and tread go, they aren’t the most aggressive,” she adds, so we’d consider the Pegasus Trail to be a great starter shoe, while you find your footing on moderate terrain. If you’re looking to walk and run on your outings, you'll be well-served by the Pegasus Trail, too—it won a 2023 SELF Sneaker Award for Best Hiking Sneaker.
- Available sizes: US 5 to 12 | Available widths: medium | Heel-to-toe drop: 8.5 millimeters | Weight: 8.00 ounces | Lug height: 3.50 millimeters | Waterproof: yes
Best High-Cushion
- Pros: Extremely comfortable, easy and secure pull-tab lacing system
- Cons: May run large, not suitable for very technical terrain
In her Salomon Ultra Glide 2 shoe review for 2023’s Sneaker Awards, our tester declared herself a “cushion covert” after always opting for minimally cushioned trail runners. “I nearly bounced off the ground with each step, and my toes had plenty of room to breathe in the summer heat,” she wrote. The padding on the Ultra Glide 2 may feel a little excessive when you first put it on, but once you get moving the ride will feel smooth and your feet will feel cradled. “If you’re anything like me and need all the help you can get to increase comfort and enjoyment on a run, I would highly recommend this pair,” she concluded.
- Available sizes: US 5 to 11 | Available widths: medium | Heel-to-toe drop: 6 millimeters | Weight: 8.43 ounces | Lug height: 3.5 millimeters | Waterproof: no
.png)
Best for Long Distances
- Pros: Well-cushioned, durable
- Cons: Zero-drop design may feel uncomfortable or take some getting used to for some
“I have a few different pairs [of Altras] that I rotate for different kinds of runs,” ultrarunner Katie Kommer tells SELF, noting that the Timp is her go-to for longer efforts and races. The Timp has lots of cushioning, so it’s well-suited to prevent foot fatigue over long periods. Kommer also likes the precise fit of the Timp—it provides room for your toes to wiggle, but narrows at the midfoot to feel secure around your arch. She says they have better durability than other shoes in Altra’s lineup, and it shows: In the span of six months, she ran a 55K and a 12-hour race with 13,000 feet of elevation gain in the same pair of Timps.
- Available sizes: US 5.5 to 12 | Available widths: medium | Heel-to-toe drop: 0 millimeters | Weight: 8.60 ounces | Lug height: 4 millimeters | Waterproof: no
Best for Varied Terrain
- Pros: Versatile, available in a range of widths
- Cons: May run slightly large (according to reviewers)
If you aren’t totally sure if the trail will be rocky, mellow, dry, or damp, just wear the SELF Sneaker Award–winning FreshFoam More Trail 3 sneaker and you’ll be prepared for whatever awaits. “I love the feel of these. I can easily change activities or surfaces while still feeling in tune with the ground,” our tester wrote. Its sole is grippy with a thick stack height, so you can keep your balance while feeling well-protected from anything that gets underfoot.
- Available sizes: US 5 to 13 | Available widths: medium, wide, and extra-wide | Heel-to-toe drop: 4 millimeters | Weight: 8.80 ounces | Lug height: 5 millimeters | Waterproof: no
Best for Rain
- Pros: Fully waterproof, cushy yet springy, grippy
- Cons: Slightly narrow toe box (according to reviewers)
For a grippier shoe that’s ready to take on all types of terrain but still offers a super-cushioned experience, check out the 2022 Sneaker Award–winning Speedgoat. A highly rated shoe among trail runners, the Speedgoat is great for taking impact when going downhill (or for people who just like a little extra spring in their step—our tester was particularly impressed by its responsiveness). The shoe features Vibram Megagrip rubber on the outsole with a deep lug, making it great for rocky and muddy trails. Bennett specifically likes the Gore-Tex version featured here—it’s waterproof and highly dependable if you’re getting outside on damp and rainy days.
- Available sizes: US 5 to 11 | Available widths: medium | Heel-to-toe drop: 4 millimeters | Weight: 9.60 ounces | Lug height: 5 millimeters | Waterproof: yes
Best for Trail-to-Town Outings
- Pros: Comfortable on trails and pavement, stylish
- Cons: Not very protective, lacks some springiness
Whether you only occasionally run on mixed terrain or you like to brunch and run errands right after hitting the trails, consider the Blissfeel Trail, which won the title of Best Road-to-Trail Sneaker in the 2023 Sneaker Awards. In her review, our director of fitness and food wrote, “The shoe really hugged the curves of my foot. My foot felt cradled and supported, and although I wouldn’t call it cushiony, it definitely felt comfortable. To me, it was a welcome relief from some trail shoes, which can just feel like a lot as soon as you slip them on.” It helped her stay nimble during easy runs on hard-packed paths and steeper terrain alike. Above all, she found that it fit in a way that didn’t distract at all from her time outside: “These shoes let you forget about what’s on your feet, so you can just enjoy the ride.”
- Available sizes: US 5.5 to 12 | Available widths: medium | Heel-to-toe drop: 9.5 millimeters | Weight: 9.90 ounces | Lug height: 4 millimeters | Waterproof: no
Best for Challenging Terrain
- Pros: Extremely capable lugs and sole, very durable, good breathability
- Cons: Heel collar may feel slightly stiff (according to one review)
The Peregrine is a top trail shoe for steeper, more technical adventures, thanks in no small part to its deep lug pattern (which allows it to handle soft or muddy trails, too). “The Peregrine trail running shoe from Saucony is my first choice when I'm running on a more technical trail that needs something a little more aggressive,” Heather Hart, ACSM-certified exercise physiologist, running coach and owner of Hart Strength and Endurance, tells SELF. The Peregrine 14—a recent successor to the Peregrine 13—features a rock plate for added stiffness and protection, and has a snug, streamlined fit to help you feel confident navigating tricky foot placements. Plus, Hart says the shoe’s durability is second to none: “The Peregrine can absolutely withstand a beating on the trail!”
- Available sizes: US 5 to 12 | Available widths: medium and wide | Heel-to-toe drop: 4 millimeters | Weight: 8.50 ounces | Lug height: 5 millimeters | Waterproof: waterproof model available
Best for Rocks and Mud
- Pros: Rugged and tough design, protective toe box and rock plate
- Cons: On the heavier side
We recommended this trail shoe specifically for rocky terrain and technical trail running in our roundup of the best Nike running shoes. The shoe features multidirectional lugs made from high-abrasion rubber to maximize durability on rugged routes and make it easier to land more technical or lateral moves. Plus, Salt Lake City–based trail runner Coby Walsh likes these shoes for the toe box width: “While other brands are too wide or narrow, the Wildhorse is the Goldilocks of shoes.”
- Available sizes: US 5 to 12 | Available widths: medium | Heel-to-toe drop: 9 millimeters | Weight: 10.08 ounces | Lug height: 4 millimeters | Waterproof: no
Best for Winter Runs
- Pros: Very protective, fully waterproof
- Cons: Heavy and somewhat unwieldy
Tori Williams, a running coach and the founder of Meraki Run Club, uses the North Face Vectiv Exploris Futurelight when the terrain or weather gets gnarly, even though it’s technically a hiking shoe. “They are heavier than running shoes, but have great traction for ice, snow, and slippery mud,” she tells SELF. The toe cap and thick TPU plate under the insole provide extra protection and stability for slippery or rocky trails, though Williams notes it comes at a price. “Because of their weight and thicker sole, they aren’t great shoes for speed work, but make getting out in bad weather for a simple run so much easier,” she says. It’s the heaviest shoe on the list, but it’s a solid option if your trail running takes on snow and slick conditions, or you prefer the support of a more structured shoe.
- Available sizes: US 5 to 11 | Available widths: medium | Heel-to-toe drop: N/A | Weight: 12 ounces | Lug height: 4 millimeters | Waterproof: yes
What to know before you start trail running
If you’re brand new to trail running and just want to give it a shot, you can use your regular running shoes. With runs under an hour on easier and less technical trails (which are the right trails to start on), beginners don’t necessarily need fancy trail running shoes, Bennett says. If you’re ready to set out on longer, harder trails, or you notice yourself slipping or feeling unstable on the trails, then it’s time to get serious about what’s on your feet.
Knowing what types of trail conditions you like will help determine what kind of running gear you need. Do you want to run the wide trails at your local park, tackle tall peaks, or tough it out in the rain and mud? Shopping with your running goals and preferences in mind is a great first step (pun intended). And if you can, we highly recommend going to a running or outdoor-specific store in person and trying on a variety of different shoes to see what works best for your foot shape (consider reading SELF’s running shoe buying guide before you go).
What to look for when buying trail running shoes
We talked to different trail runners with hundreds of miles under their belts and got their top tips on what to keep in mind while you shop.
Fit
Your desired fit will determine the feel of your run, Bekah Broe, director of performance footwear at Hoka, tells SELF. “Some models will have a tighter, sleeker fit great for speedy, technical trail runs, while others provide a more accommodating fit for endurance efforts,” she says. For example, shoes that have a very precise fit with a narrow toe box are great for precision. On the other hand, ones with a wide toe box and flat shape will feel more comfortable when you’re running over long distances on relatively moderate terrain, but may feel a bit unstable when you get onto uneven ground. Either way, the shoe should feel good on your feet and not restrictive, and your toes should not be overcrowded. If you plan to primarily run in hot temperatures, you may want to buy a half size larger than usual to accommodate foot swelling.
Cushioning
You can generally find trail running shoes with minimal, moderate, or maximum cushion. “I choose cushioning depending on the terrain,” Kommer says. If you prefer a comfy, stepping-through-clouds running experience, look at shoes with a thick, well-padded midsole. Max cushion shoes are a great choice for recovery runs or mellower trails, but keep in mind that that plush ride comes at the sacrifice of stability. Minimal or moderately cushioned shoes will offer a better feel for the trail, so you’ll know what’s under your feet and be able to move lightly and quickly. Finally, truly minimalist shoes are a better choice if you’ll be mixing your trail running with rock scrambling.
Outsole
This is a crucial feature for trail runners—and often what separates road running shoes from ones that are trail-capable. Specifically, the lugs and flexibility of the outsole will impact how the shoe feels during your run. Some trail runners have soft rubber outsoles, while others are more rigid. A softer outsole will allow the shoe to flex with your foot, which is important to get more surface area in contact with the ground. However, it won't be as durable as harder rubber. “If I’m going on a mountain run where there will be a lot of rocks, I’ll choose something tough and stiffer,” says mountain runner Chanh Nguyen. “If it’s an actual trail run, I will choose something more flexible that will allow me to run easily.”
Deeper lugs will allow for better grip, potentially meaning fewer slips and falls. Look for an aggressive, deep lug pattern if you plan to wear your shoes on rugged trails or in mud. If you’re sticking to easier dirt paths—or want to use your shoes to run roads, too—look for a more moderate lug pattern. It shouldn’t be as shallow as the treads on a road shoe, but not as deep as those on an aggressive trail shoe.
Water Resistance
If the majority of your runs will be in wet conditions or in the snow, then you may want to look for a water-resistant or waterproof lining. Many brands use Gore-Tex to make their shoes waterproof, but some have their own proprietary materials. On the other hand, if you’re only getting one pair of shoes for all your trail runs and you’ll be running in many different conditions, you probably don’t want a fully waterproof trail shoe, because it won’t be as breathable and could make your feet sweat. Nguyen always opts for non-waterproof shoes: “If [my shoe] gets wet, I want the water to escape, not be trapped inside it.”
Related Reading:
SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
