Choices…Choices…Choices
For those of you that haven’t been with us on our trail running preparation journey yet, welcome! Today, I’d like to give you some information that may help you when choosing your trail running shoes.
Before my time of running, I really had no idea how much went into choosing a proper pair of running shoes. I still think I have a lot to learn when it comes to running and especially trail running, so this has been a fun challenge for me to engage in.
As I research this, there are a few things that really stand out to me as recommendations. Some of which I have encountered before, and others that are newer to me. So, here is what I have found.
Some things to keep in mind when:
Choosing the right pair of TRAIL RUNNING shoes
(https://www.rei.com/learn/expert-advice/trail-running-shoes.html)
Trail-running shoes are built differently from road-running shoes. They're made to address 2 key needs of off-road runners:
Grip on rugged terrain: Trail-running-shoe outsoles offer deeper lugs and more aggressive tread patterns to boost your stability.
Foot protection: Trail runners feature a stiffer sole and hidden plates to shield feet from bruising that can occur due to impact on rocks and roots. Most trail-running shoes also include stiff, protective toe counters on the front to prevent toe injuries.
For those of you that haven’t been with us on our trail running preparation journey yet, welcome! Today, I’d like to give you some information that may help you when choosing your trail running shoes.
Before my time of running, I really had no idea how much went into choosing a proper pair of running shoes. I still think I have a lot to learn when it comes to running and especially trail running, so this has been a fun challenge for me to engage in.
As I research this, there are a few things that really stand out to me as recommendations. Some of which I have encountered before, and others that are newer to me. So, here is what I have found.
Some things to keep in mind when:
Choosing the right pair of TRAIL RUNNING shoes
(https://www.rei.com/learn/expert-advice/trail-running-shoes.html)
Trail-running shoes are built differently from road-running shoes. They're made to address 2 key needs of off-road runners:
Grip on rugged terrain: Trail-running-shoe outsoles offer deeper lugs and more aggressive tread patterns to boost your stability.
Foot protection: Trail runners feature a stiffer sole and hidden plates to shield feet from bruising that can occur due to impact on rocks and roots. Most trail-running shoes also include stiff, protective toe counters on the front to prevent toe injuries.
(difference between a running shoe and trail shoe sole)
Start by working with a shoe professional and asking yourself these questions:
1. How will I most often use these trail-running shoes?
a. For up-tempo runs and racing? If so, light weight becomes most important. The trade-off is you'll get less structure, protection and support.
b. For occasional off-road runs to add variety to a road-running regimen? Look for trail-running shoes that are beefed-up versions of their road running counterparts—deep lugs and stiffer soles may not be as important to you.
2. Where will I use them?
a. For steep, difficult terrain? More structure, support and protection are desirable.
b. For wet, muddy conditions? Look for widely spaced lugs that release mud easily.
a. For steep, difficult terrain? More structure, support and protection are desirable.
b. For wet, muddy conditions? Look for widely spaced lugs that release mud easily.
3. Should I consider minimalist trail-running shoes?
a. A minimalist trail-running shoes allow you to run with a more natural "barefoot" motion. Advocates believe this is a healthier way to run, if it's approached gradually.
b. The downside of such shoes is that you give up some stability, protection and durability to achieve the weight savings.
a. A minimalist trail-running shoes allow you to run with a more natural "barefoot" motion. Advocates believe this is a healthier way to run, if it's approached gradually.
b. The downside of such shoes is that you give up some stability, protection and durability to achieve the weight savings.
4. Should I get a shoe with a waterproof/breathable liner?
a. Waterproof/breathable liners—such as Gore-Tex® or eVent™—make sense in wet conditions.
b. For warmer or drier climates, consider shoes without liners. Why? Non-lined shoes offer better breathability and quicker drying times.
c. Tip: For shoes with waterproof/breathable liners, you usually need to get a half-size larger than normal due to their extra padding.
FIT: THE MOST IMPORTANT FACTOR
Fit trumps all other considerations. A proper fit will keep you from getting black-and-blue toenails or heel blisters. Other criteria, such as technology, reviews or style, come second.
1. What should I look for when trying on shoes?
a. If possible, try these 2 tests:
Downhill: With shoes laced up snugly, walk down an incline. As you do so, stomp and scuff your feet. Do your toes feel smashed into the front of the shoes? If so, you could end up with black and blue toenails—or worse. If you don't pass this test, try another pair.
Uphill: Now climb some stairs, taking them 2 at a time. Are your heels are lifting off the insoles more than about 1/8" consistently? Try relacing the shoes, changing socks for ones with more heel padding or substituting aninsole like those from Superfeet or Sole. It's important to stop the up-and-down movement of your heels since this can lead to blisters.
a. Waterproof/breathable liners—such as Gore-Tex® or eVent™—make sense in wet conditions.
b. For warmer or drier climates, consider shoes without liners. Why? Non-lined shoes offer better breathability and quicker drying times.
c. Tip: For shoes with waterproof/breathable liners, you usually need to get a half-size larger than normal due to their extra padding.
FIT: THE MOST IMPORTANT FACTOR
Fit trumps all other considerations. A proper fit will keep you from getting black-and-blue toenails or heel blisters. Other criteria, such as technology, reviews or style, come second.
1. What should I look for when trying on shoes?
a. If possible, try these 2 tests:
Downhill: With shoes laced up snugly, walk down an incline. As you do so, stomp and scuff your feet. Do your toes feel smashed into the front of the shoes? If so, you could end up with black and blue toenails—or worse. If you don't pass this test, try another pair.
Uphill: Now climb some stairs, taking them 2 at a time. Are your heels are lifting off the insoles more than about 1/8" consistently? Try relacing the shoes, changing socks for ones with more heel padding or substituting aninsole like those from Superfeet or Sole. It's important to stop the up-and-down movement of your heels since this can lead to blisters.
2. What about the other criteria?
a. Working with a professional at a running store will help tremendously. You can also check out more of this article at (https://www.rei.com/learn/expert-advice/trail-running-shoes.html)
I hope this helps shed some light on trail running shoes and improves your shoe buying/testing experience. I look forward to hearing all about your trail experiences!
Until next time,
Hayley Earley, BS, CSCS, Pn1
hearley@mvhospital.net
a. Working with a professional at a running store will help tremendously. You can also check out more of this article at (https://www.rei.com/learn/expert-advice/trail-running-shoes.html)
I hope this helps shed some light on trail running shoes and improves your shoe buying/testing experience. I look forward to hearing all about your trail experiences!
Until next time,
Hayley Earley, BS, CSCS, Pn1
hearley@mvhospital.net
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