How to Choose Trail Running Shoes: Lugs, Drop, Cushioning and Rock Plates
Quick answer: Choose trail running shoes by the ground you run on most. REI groups them into light trail shoes for smooth paths and fire roads, rugged trail shoes for rougher hiking trails, and off-trail shoes for mountain terrain. Then pick the lugs for your conditions (shallow for dry, hard-packed trails; deep, widely spaced lugs for mud), a rock plate if the ground is sharp, and the drop and cushioning that suit how you run. Fit matters most: a thumbnail's length of space at the toes and no heel slip.
1. Match the shoe to your terrain
| Type | Terrain (per REI) |
|---|---|
| Light trail | Relatively uniform surfaces like fire roads, gravel paths and well-maintained hiking trails |
| Rugged trail | Hiking trails from smooth to rough and technical, with more protection and deeper lugs |
| Off-trail | Mountain running, with extra-rugged materials and deep, widely spaced lugs for grip on rock slabs |
2. Choose lugs for your conditions
- Shallow, tightly spaced lugs: best on dry, hard-packed trails and forest roads.
- Deep, widely spaced lugs: best on wet, loose and muddy trails, because the spacing keeps mud from caking onto the shoe. See running in rain and mud.
3. Decide if you need a rock plate
A rock plate is a plastic or carbon insert that protects your foot from sharp rocks and adds torsional rigidity, so the shoe twists less on uneven ground.
4. Understand drop
Drop is the difference in stack height between the heel and the toe, in millimetres. REI's ranges:
- High (over 8 mm): encourages heel striking.
- Moderate (5 to 8 mm): works for varied foot strikes.
- Low (4 mm or less): suits midfoot and forefoot strikers.
- Zero drop: the same cushioning front to back.
If you are changing to a much lower drop than you are used to, change gradually.
5. Pick your cushioning
- Minimal (20 mm or less): a close-to-the-ground feel.
- Moderate (30 mm or less): the traditional trail shoe balance of protection and weight.
- Maximum (about 34 to 40+ mm): extra protection with more bulk and weight.
6. Get the fit right
- Leave a thumbnail's length of space in the toe box.
- Try shoes late in the day, when your feet have swollen a little.
- Wear the running socks (and orthotics, if you use them) you will run in.
- Your heel should not slip, and the laces should be snug but not tight.
Good fit also helps prevent blisters; see how to prevent blisters.
7. Waterproof or breathable?
Waterproof membranes keep water out but also keep heat in, so your feet can overheat. Water-resistant uppers are more breathable but give less complete protection. Choose by your climate and how often you cross water.
FAQ
Can I use road shoes on trails?
On smooth, dry paths, many runners do. On muddy, loose or rocky ground, trail shoes give more grip and protection.
Do I need more than one pair?
Some runners keep one pair for dry, hard-packed trails and another with deeper lugs for mud. Start with the pair that fits the trails you run most.
Source: REI Expert Advice, trail-running shoes buying guide.