Switching from pavement to trails can make running feel brand new again. Whether you’re chasing adventure in the hills or just want to escape monotony, the right trail running shoes will make or break your experience. But with so many options, how do you choose?
This guide covers everything you need to know: from lug depth and outsole grip to Gore-Tex waterproofing, stack height, and the differences between hard-pack vs. technical terrain. Plus, we’ve rounded up the top 5 trail running shoes for 2025 to help you narrow it down.
What to Look For in Trail Running Shoes
Trail running can be jargon-heavy, making it tough to find what you actually need. Here are seven guiding principles to think about before picking out your next pair of trail running shoes.
1. Traction and Lug Depth
The outsole is the biggest difference between trail shoes and road shoes. Lugs are the grippy teeth-like features that help you tread uneven terrain. But lug depth has its trade-offs, so consider the context for the majority of your trail running, and how technical you need your shoe to be.
Shallow lugs (2–3.5 mm): Best for road-to-trail and hard-packed paths. Smooth enough on tarmac but with added grip for gravel or dry dirt.
Medium lugs (3.5–5 mm): The all-rounder choice—ideal for forest tracks, moderate climbs, and mixed conditions.
Deep lugs (5–6+ mm): Built for mud, bogs, and steep technical terrain where bite and mud-shedding matter most.
Look out for premium rubbers like Vibram Megagrip, Salomon Contagrip, or Continental Rubber for reliable grip in the wet.
2. Cushioning and Stack Height
Trail shoes balance comfort vs. control:
High stack, soft cushioning: Better for long distances and shock absorption on downhills. Great if you’re used to max-cushioned road shoes.
Low stack, firmer cushioning: Improves stability and ground feel, which helps on uneven or rocky paths.
If your legs feel beaten up after descents, go higher cushion. If you roll ankles on cambers, choose lower and firmer.
3. Rock Plates and Protection
A rock plate is a stiff layer (carbon, TPU, or plastic) between the midsole and outsole that shields your foot from sharp rocks. Combine this with reinforced toe bumpers and durable uppers for runs on more technical ground. For smoother trails, you can skip it and enjoy a lighter, more flexible shoe.
4. Heel-to-Toe Drop
The drop is the height difference between heel and toe:
Low (0–4 mm): Encourages mid/forefoot strike and precision on technical terrain.
Medium (4–8 mm): The most versatile for varied trails.
High (8–12 mm): Suits heel strikers and runners prone to calf tightness.
Match the drop to what you’re used to in road shoes for the smoothest transition.
5. Fit, Lockdown, and Toe Box
Unlike roads, trails throw cambers, rocks, and roots at you. That means:
Secure lockdown (gusseted tongues, heel counters, Flywire or overlays) to stop sliding.
Toe box space for descents, narrow fits feel precise, but a slightly roomier fit saves toenails on long runs.
Try them on with the socks you’ll race or train in.
6. Breathability vs. Waterproofing
You've probably seen a Gore-Tex label on waterpoof running shoes, but what is Gore-Tex? Trail running shoes use a waterproof, breathable membrane in the upper.
When to choose Gore-Tex: Cold, wet, snowy conditions where warmth and dryness matter.
When to avoid: Warm weather or mixed routes with stream crossings. Gore-Tex keeps water out, but also keeps it in if it enters from the ankle, and it dries slower than mesh.
Most runners find breathable mesh uppers more versatile year-round, paired with merino socks for comfort in the wet.
7. Stability and Support
Trail shoes don’t often use the “stability posts” you’ll find in road shoes. Instead, stability comes from:
Wider midsoles for balance.
Firmer sidewalls and supportive overlays.
Torsional rigidity (shoes that don’t twist easily).
Secure lacing systems to stop foot movement.
If you’re prone to rolling ankles, look for a firmer, wider platform with reliable lockdown.
Hard-Pack vs. Technical vs. Muddy Trails
Hard-pack vs. road-to-trail: Choose shallow lugs, lightweight cushioning, and smooth transition geometry (rocker midsoles).
Mixed & mountainous trails: Medium lugs, versatile grip, moderate cushioning, optional rock plate.
Mud, bogs, steep technical: Deep lugs, firmer midsole, reinforced uppers, aggressive grip.
The trick is matching your shoe to terrain, not just chasing the latest hype.
Top 5 Trail Running Shoes 2025
1. Best Energy Return: Saucony Endorphin Edge
Saucony took its road-racing pedigree and built a trail shoe that feels like a rocket underfoot. The PWRRUN PB midsole foam—the same superfoam used in Saucony’s Endorphin Pro road shoe—delivers a light, bouncy ride that doesn’t pack out quickly. Add in the full-length carbon plate and you get snappy propulsion on fire roads and runnable singletrack, plus extra protection from sharp rocks.
The PWRTRAC outsole uses tacky rubber with 3.5 mm lugs, so you get versatile grip without losing efficiency on firmer ground. The geometry is subtly rockered, which makes long efforts feel smoother and less fatiguing. It’s not the softest or most stable shoe in deep mud, but if your routes lean toward fast, rolling terrain, it’s a serious weapon.
Great if: You want a trail racing shoe that still protects on all-day efforts.
2. Best All-Rounder: HOKA Speedgoat
The HOKA Speedgoat is almost a category of its own. Ask any keen ultra runner and chances are they’ve logged big miles in these. The shoe packs a high stack of EVA cushioning for long-distance comfort, but balances it with a surprisingly stable platform. You won’t get that wobbly feel some max-cushioned shoes have.
Underfoot, the Vibram Megagrip outsole with 5 mm lugs gives reliable traction on wet rock, roots, and loose scree. The latest versions also include Traction Lug technology, tiny extensions on each lug for improved grip without extra weight. HOKA widened the forefoot a touch to improve stability and comfort, so you don’t get that “narrow HOKA fit” that put some runners off in earlier models.
This is the shoe that will get you through everything from casual weekend trail runs to 100-mile races. It’s not the most responsive shoe for sprinting, but its durability, cushion, and grip make it the ultimate workhorse.
Great if: You want one shoe to handle almost everything.
3. Best Fast-Feel Road-to-Trail: Nike Pegasus Trail
If you want one shoe that can handle both your commute miles and the muddy park loop at the end, the Nike Pegasus Trail is hard to beat. It uses ReactX foam, which is lighter and more responsive than previous Nike React versions, giving it a cushioned yet snappy ride on road sections.
The outsole uses Nike’s All-Terrain Compound (ATC) rubber with ~3 mm lugs, shallow enough for smooth tarmac, grippy enough for gravel, grass, and light mud. For lockdown, Nike integrates Flywire cables into the lacing system, so your foot stays stable without over-tightening.
There’s also a Gore-Tex waterproof version (GTX), which is ideal for winter training blocks or runners in wetter climates. While not as aggressive as a pure trail shoe, the Pegasus Trail is versatile, stylish enough to double as a casual shoe, and forgiving for runners dipping into trails for the first time.
Great if: You often mix road and trail, or want one pair for commuting-to-trail runs.
4. Best for Mud & Technical Terrain: Salomon Speedcross 6
The Salomon Speedcross 6 has earned cult status among UK fell runners and mountain athletes. Designed to carry you through the very worst conditions. The key is its deep 5–6 mm Chevron lugs combined with Salomon’s Contagrip rubber. The lugs bite into mud, snow, and slush, then shed debris quickly thanks to their wide spacing, perfect for messy ground.
The shoe sits on a firmer, narrower midsole platform, which gives it laser-precise control on cambers and descents. Some runners find it stiff compared to max-cushioned models, but that stability is what makes it shine in sketchy conditions. The Quicklace system is another Salomon trademark: one-pull tightening that stays locked mid-run, so you can adjust on the fly.
It’s not the lightest, most breathable option, and it can feel like overkill on dry hard-pack trails. But when conditions get rough, few shoes inspire as much confidence as the Speedcross.
Great if: You run steep, sloppy, or technical routes where traction is king.
5. Best Carbon-Plated Racer: Nike Ultrafly
The Nike Ultrafly is essentially the Vaporfly for trails. It combines a full-length ZoomX midsole (Nike’s lightest, bounciest foam) with a forked carbon Flyplate that boosts propulsion while keeping flexibility for uneven ground. The result? Road-racing speed with trail-ready stability.
To keep things secure, the Ultrafly uses a wide midsole base for balance, plus a Vibram Megagrip outsole with 3 mm lugs for multi-terrain grip. It’s not built for deep mud, but it excels on dry trails, fire roads, and mixed singletrack where pace matters. The upper is lightweight but reinforced in high-abrasion zones, so you get speed without sacrificing durability.
For ultramarathons or ambitious trail races, this shoe saves energy mile after mile, letting you hold pace deeper into long runs. The only trade-offs? It’s pricey, and the rocker takes a run or two to get used to.
Great if: You’re racing on mixed terrain and want both speed and comfort.
Quick FAQs on Trail Running Shoes
Are waterproof trail running shoes worth it?
Only in cold/wet conditions. Otherwise, mesh dries faster and is more versatile.
How should trail shoes fit?
True to size works for most. Size up half a size if you run steep descents or ultras.
How do I make them last?
Rinse mud off, air dry (never on radiators), and rotate pairs if you run trails often.
Final Thoughts
The best trail running shoes depend less on brand hype and more on your terrain and needs. Match lug depth to trail type, choose the right cushioning vs. control balance, and decide if waterproofing is worth it for your climate.
The right shoe can turn every run into an adventure. Now all that's left to do is the trails with confidence.