10 Best Trail Running Shoes (2024)

Best Trail Running Shoe

Salomon S/Lab Ultra 3

Measured Drop: 8-9mm | Weight per shoe: 8.05 oz (W6.5), 10.64 oz (M10.5)

Both our women's and men's test teams love the Salomon S/Lab Ultra 3, and it's been an award-winner in both lineups year after year. We're continually blown away by the performance, enabled by a refined fit and firm, responsive midsole that's protective without deadening feedback from the trail. The combination makes for an impressively comfortable shoe capable of precision footwork for miles. You can be confident in your tread thanks to an effective lug pattern and grippy outsole rubber that provide excellent traction across various terrain types. In short, these shoes have your back. The sock-like upper breaths like a dream while blocking debris thanks to the integrated ankle collar, lending these shoes a lightweight and flexible feel that belies their rugged capability.

These shoes are expensive, though their durability will reduce your price per wear, especially if you stay off the pavement and save them for the trail. To benefit from their supportive fit, ensure you get the right size. Our female testers found that they run small, and the men think they're on the narrow side for ultra-length runs. The protective collar requires taller socks and can make it a chore to wrestle the S/Lab onto your feet. While there is a pocket to store the remainder of Salomon's signature single-pull laces, it doesn't work well, leaving the excess to bounce around your foot. Overall, the S/Lab Ultra 3 isn't the cushiest shoe we tested, but they balance trail feel, protection, and performance impeccably well and we highly recommend them. If you're a Salomon loyalist looking for the top traction, the Salomon Speedcross 6 clinches that award.

Read more: Men's Salomon S/Lab Ultra 3 review | Women's Salomon S/Lab Ultra 3 review

Best Overall Trail Running Shoe for Women

Hoka Torrent 3 - Women's

Measured Drop: 5mm | Weight per shoe: 7.52 oz (W6.5)

Both our male and female tester teams love this shoe, especially for longer distances. But our female testers in particular covet the Hoka Torrent 3 for its impeccable comfort, responsive midsole, and delightfully sticky traction. The lugs are durable no matter the terrain, and the stack height is low compared to other Hoka's, making this shoe overall more stable with notable energy transfer. The Torrent 3 balances cushion and an impressively light weight, too, adding to the list of reasons why we love it for most all surfaces and any distance.

The Torrent 3 is absolutely comfortable, though the lace bed and toe box are a little narrow before everything is fully broken in. And while that narrowness packs out as the shoe learns your foot, if you require a lot of toe splay to be truly happy, there are likely better options to consider, like the Altra Lone Peak 7. There's also some stiffness that can feel a little harsh and less precise on the most technical terrain. The Hoka Challenger 7 is a softer shoe. But for comfort over many miles, even when fatigue starts to set in, the Torrent 3 is one of our faves.

Read more: Women's Hoka Torrent 3 review

Best Value Trail Shoe

Brooks Divide 4

Measured Drop: 8-9mm | Weight per shoe: 7.82 oz (W6.5), 10.82 oz (M10.5)

Simple and reliable, the Brooks Divide 4 skips the bells and whistles to provide a comfortable and reasonably priced running shoe that's great for straightforward terrain. This durable shoe has proven itself over time, while recently updated materials notably improve breathability. The Divide performs well across the board, from foot protection to stability to comfort. The comfortable upper and wide, stable platform makes these an easy pair of shoes to reach for to put in some quick mileage. We recommend this shoe to newer runners who maybe aren't yet sure what they want.

The Divide 4 is best for casual runners who don't plan to spend much time on consistently rocky terrain. The dense, rigid platform doesn't offer much feedback from the trail, making it harder and slower to respond to shifting surfaces. The midsole is also dull, lacking the energizing spring of our favorite higher-end shoes. But if you stick to mellow terrain and don't need a lot of energy return from the midsole to reach race pace, these are an excellent and economical choice.

Read more: Women's Brooks Divide 4 review | Men's Brooks Divide 4 review

Outrageously Lightweight Trailblazer

Nnormal Kjerag

Measured Drop: 8mm | Weight per shoe: 6.61 oz (W6.5), 8.05 oz (M10.5)

The Nnormal Kjerag, the brainchild of Kilian Jornet, is in a league of its own. It's by far the lightest shoe we've ever gotten our hands on, yet it retains impressive comfort, traction, and durability (thus far) thanks to a Kevlar-coated upper. It's highly sensitive while still being mindfully cushioned with a precise fit. This is a great option for races and tempo days and an impeccable tool in a quiver of shoes, but it's likely suited to be your one-and-only.

The Kjerag is geared toward the more advanced runner, and its firmness can be a lot as the miles add up, especially as form wanes due to fatigue. This is the kind of shoe that requires you to pay attention and be on your game, or the potential it has for comfort and traction won't be realized. The Kjerag isn't the shoe we'd choose for highly technical terrain (something like the La Sportiva Bushido II is a good option for that), but it is what we reached for every time we wanted to feel fast and light while working to set a new PR.

Read more: Women's Nnormal Kjerag review | Men's Nnormal Kjerag review

A Men's Favorite for Big Elevation Days

HOKA Speedgoat 5

Measured Drop: 6mm | Weight per shoe: 10.76 oz (M10.5)

The Speedgoat 5 is legendary, an expert blend of performance push-off and cushioned recovery. It's our top choice for big climbing days with many elevation gains and losses. The ample cushioning protects the joints from repetitive stress, keeping legs fresher for longer. And the cushion rarely leaves you wallowing, with enough spring to provide a stable base and support an energy-retaining rebound. A minimal 4mm heel-to-toe drop also helps increase the feeling of stability. We love these shoes on moderately technical, mountainous trails at a training pace.

On highly technical trails, we prefer a more responsive shoe. The thick stack and generous cushion of the Speedgoat 5 slow response time more than we'd like in extremely rough terrain. This shoe is also chunky enough to feel unwieldy when maintaining a race pace or precise footwork. When running ridgelines, we want immediate feedback from the trail, which this shoe doesn't provide. When the Speedgoat 5 is in its lane, though- smooth to less than extreme trails — it's hard to imagine a more enjoyable trail companion for racking up the elevation gain and barreling down hills.

Read more: Men's Hoka Speedgoat 5 review

Best Women's Traditional Fit

Saucony Peregrine 13 - Women's

Measured Drop: 4mm | Weight per shoe: 7.59 oz (W6.5)

If you like trail running but prefer a more traditional-feeling fit akin to a road runner, the Saucony Peregrine 13 should be on your shortlist. Svelte with excellent protection and a rock plate you can hardly feel, this shoe will mold to your feet and keep you upright thanks to sticky, well-placed lugs. The toe box isn't overly wide, and the 28mm stack is responsive enough to match all trail needs. If you're done with roads but kind of miss the feel, we think you'll love this shoe.

We feel like the newest iteration of the Peregrine provides more appeal for the mainstream without dumbing anything down. The narrowness in the midfoot is very stable but may not feel good for all feet. This shoe also isn't as plush as some folks may prefer for long distances, though it's certainly not harsh. And while we love the outsole on slick and tricky trails, the lugs aren't burly enough for this to be a suitable crossover shoe — they will wear down quickly. But at the end of the day (or trail), the Peregrine 13 provides a smart and well-conceived set of features for those who want a traditionally shaped runner.

Read more: Women's Saucony Peregrine 13 review

Best Traction

Salomon Speedcross 6 - Women's

Measured Drop: 12-13mm | Weight per shoe: 8.54 oz (W6.5), 11.08 oz (M10.5)

The Salomon Speedcross 6 outsole sports aggressive lugs (we measured them at 5.5-6mm) covered in an updated, tacky rubber compound for unparalleled traction on rocky or muddy trails. Wide spacing helps the cleats shed accumulating muck, so you don't have to haul it around. The midsole cushioning is enough to keep you comfortable, while a responsive forefoot keeps you connected to the trail. This shoe breathes fairly well thanks to mesh paneling on the upper portion, and it also offers an immediate glove-like feel, with no break-in period required. Both our male and female testers have worn versions of the Speedcross for nearly a decade, and it's proven its performance and durability time and again.

While the Speedcross 6 is durable, the tacky outsole rubber that keeps you stable when rock hopping can wear down quickly on pavement, reducing traction. Being thoughtful about your trail choice can extend the lifecycle. And, while the thick heel stack (we measured it at 33mm on our men's shoe and 34mm on our women's) and steep heel-to-toe drop (Salomon claims 10mm, but we measured more) are a good fit for heel strikers, this shoe felt less stable on extreme terrain for several of our testers, especially when heading downhill. The relatively narrow platform exacerbates this sensation. That said, if these shoes work well for your feet and running style, we recommend the Speedcross 6 as a specialty option for days when you need maximum traction in the messiest of terrain.

Read more: Men's Salomon Speedcross 6 review | Women's Salomon Speedcross 6 review

Best Zero Drop

Altra Lone Peak 7

Measured Drop: 0-1mm | Weight per shoe: 8.14 oz (W6.5) 11.33 oz (M10.5)

With a measured 23-25mm of level cushioning, a seamless upper, and a wide toe box that gives your toes room to breathe, the Altra Lone Peak 7 zero-drop shoes offer equal comfort and freedom. Giving the front of your foot room to spread out and grip the trail strengthens the muscles in your toes and feet, keeping you stable in the short and long term. It also 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.

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 7 is a well-loved shoe for its impressive, fairly responsive cushioning and supremely comfortable fit.

Read more: Women's Altra Lone Peak 7 review | Men's Altra Lone Peak 7 review

Best Men's Crossover Shoe

Hoka Tecton X 2

Measured Drop: 7mm | Weight per shoe: 9.64 oz (M10.5)

The Hoka Tecton X 2 is super fast and excels on crossover terrain. A newly redesigned upper provides security through the foot, limiting unwanted movement. The signature carbon plates take some getting used to, but the spring mechanics allow for unmatched energy return. Throughout our testing, we picked this model over others specifically for speed workouts and race efforts. While it's most suited for blended surfaces (gravel and easy trail), it can tackle technical terrain if you are experienced. City users who frequent both natural surfaces and roads could also find this model ideal due to the less pronounced lug design, which won't slow you down.

Users who are less focused on performance could find this shoe to be overkill. The issue with carbon plates is they require a certain load to track correctly. For unfocused running, this model can feel vague and unnatural. The carbon plates also limit adaption to impacts on technical trails, so your footwork must be precise; otherwise, your ankles will pay the price. We wouldn't recommend this to be your first trail shoe, but if your current shoe feels dull when you turn up the pace, consider the Tecton X 2.

Read more: Men's Hoka Tecton X 2 review

Notable Women's Crossover Shoe

Hoka Challenger 7 - Women's

Measured Drop: 10mm | Weight per shoe: 7.28 oz (W6.5)

Some trail shoes cross over into road-running territory better than others. When it comes to crossover shoes, we look for lugs that won't wear down on abrasive surfaces and an underfoot stack that will protect your joints from the literal pavement pounding they are enduring. In the realm of women's trail running shoes, the Hoka Challenger 7 is one of our prime crossover recommendations. We measured a springy 35mm stack in the heel and 25mm in the forefoot, combining levity with function in a way that is both protective and comfortable. The stack inhibits some sensitivity, which isn't typically something our experts take into consideration for road running shoes since the surfaces don't demand as many minor muscular adjustments. The underfoot stack of the Challenger is thick and cushy but doesn't feel heavy underfoot, which adds a nice element of balance.

The lugs and traction of the Challenger 7 remain strong even after taking a beating on asphalt. The outsole isn't as tacky or bitey as other trail shoes, but this element elevates its crossover prowess. The softer Durabrasion rubber provides an extra layer of underfoot cushion suitable for both heel and forefoot strikers. With a plush tongue, contoured heel cup, and as much cushion as some of the best women's road running shoes on the market, the Challenger is a great shoe for runners who want to do it all. Other trail shoes cross over onto roads well, but the Challenger is a notable trail-made shoe that will serve runners wanting to tackle single tracks, bike paths, roads, and technical trails.

Read more: Hoka Challenger 7 review

Why You Should Trust Us

After 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 nearly 240 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 each pair and thoroughly examining them to figure out what features contributed to our experience on the trail and how well they could hold up to all the abuse.

6 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%)

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.

The men's team includes Matt Bento, Aaron Rice, and Matthew Richardson. Matt 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. Aaron grew up in the Northeast but had been running in the Rockies for the past 15 years, from Boulder's Flatirons to the Tetons to the high desert of Santa Fe. He's also a professional ski patroller and avalanche instructor who can't stay out of the alpine. 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.

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.

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.

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 those shoes are shown below.

What Type of Trail Runner Is Right 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.

Often, how much 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.

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.

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.

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.

Rugged trail shoes offer high-quality traction with larger lugs organized in patterns to provide multi-directional 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.

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.

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.

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.

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 have you feeling like a mountain goat.

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.

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 4mm 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.

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.

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.

What they often lack is 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 also praise the style for keeping their legs feeling 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.

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 4mm drop. Moderate and maximally cushioned shoes can have a wide range, up to 10mm or more.

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.

If you typically land on your heel when you run, higher heel rises may be better for you. Heel-to-toe drops of 7mm 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.

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.

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.

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.