Trail running is a great way to explore the great outdoors while getting in a good workout. It can be more challenging and exciting than running on a paved road, as it involves uneven terrain, rocks, roots, mud, and other obstacles. However, to enjoy trail running and avoid injuries, you need to have the right gear, especially shoes.
In this blog post, we will discuss the best trail running shoes for beginners who may not know much about what to look for in trail shoes or what brands and models are available. We will also give some tips on how to choose, buy, and wear trail running shoes, as well as maintain and replace them.
Factors to Consider When Choosing Trail Running Shoes
Before we dive into the best trail running shoes for beginners, let’s review the key factors to consider when choosing trail running shoes. These factors can affect your comfort, safety, and performance on the trail.
Terrain and weather conditions: Different trails can have different terrains and weather conditions, such as rocks, gravel, sand, snow, rain, and heat. You need to choose shoes that can handle the specific challenges of the trails you will be running on. For example, if you are running on a rocky and technical trail, you may want shoes with a protective plate, a sturdy upper, and a sticky outsole. If you are running in a wet and muddy environment, you may want shoes with a waterproof and breathable membrane, a quick-drying upper, and a lugged outsole.
Foot type and size: Everyone’s feet are different in terms of shape, size, arch height, and pronation (the way the foot rolls inward or outward when landing). You need to choose shoes that fit your feet well and provide the right amount of support and stability for your foot type. Some shoes are designed for narrow or wide feet, high or flat arches, or overpronators or supinators.
Cushioning and support: Trail running shoes can vary in terms of the amount and type of cushioning and support they offer. Some shoes have a thick and soft midsole for shock absorption and comfort, while others have a firm and responsive midsole for energy return and agility. Some shoes have a low or zero drop (the difference in height between the heel and the forefoot) for a more natural and minimalist feel, while others have a high drop for more heel cushioning and stability.
Traction and grip: Trail running shoes need to have good traction and grip to handle slippery and uneven surfaces. Some shoes have a sticky and sticky rubber outsole for better grip on rocks and roots, while others have a multi-directional or self-cleaning outsole for better traction on mud and snow. Some shoes have a rock plate or a toe cap for added protection and durability.
Weight and durability: Trail running shoes can be heavier or lighter than road running shoes, depending on the level of protection and cushioning they provide. You need to choose shoes that are comfortable and durable enough for your running style and frequency. Some shoes are built to last for hundreds of miles, while others may wear out quickly or lose their shape and performance.
Top 5 Trail Running Shoes for Beginners
Based on the factors we just discussed, we have selected the top 5 trail running shoes for beginners, who want a balance of comfort, protection, and versatility. These shoes are from reputable brands and have received positive reviews from runners and experts. We will present them in alphabetical order, to avoid any bias.
A. ASICS Gel-Venture 7
The ASICS Gel-Venture 7 is a popular and affordable trail running shoe that offers a good combination of cushioning, support, and traction. It has a Gel technology in the rearfoot for shock absorption, a removable sockliner for added comfort or custom orthotics, and a durable and lugged outsole for better grip on various terrains. It also has a reinforced stitched toe cap and a breathable mesh upper with synthetic overlays for protection and ventilation.
Pros:
- Affordable price
- Comfortable fit and cushioning
- Good traction and durability
- Various color options
- Suitable for beginners and low-mileage runners
Cons:
- May not provide enough support for overpronators or heavy runners
- May have sizing issues (runs small or narrow)
B. Brooks Cascadia 15
The Brooks Cascadia 15 is a versatile and responsive trail running shoe that can handle different types of trails and weather conditions. It has a BioMoGo DNA midsole that adapts to the runner’s stride and weight, a Pivot Post system that stabilizes the foot on uneven terrain, and a TrailTack sticky rubber outsole that provides good grip and durability. It also has a rock plate and a mud guard for extra protection, and a 3D Fit Print upper that conforms to the foot without adding weight or bulk.
Pros:
- Balanced cushioning and stability
- Lightweight and flexible design
- Durable and grippy outsole
- Eco-friendly materials (BioMoGo midsole)
- Suitable for intermediate and advanced runners as well
Cons:
- Higher price
- May not fit well for some foot shapes or sizes
- May require break-in time
C. Hoka One One Challenger ATR 5
The Hoka One One Challenger ATR 5 is a maximalist and comfortable trail running shoe that emphasizes cushioning and speed. It has a full-length EVA midsole with a Meta-Rocker geometry that enhances the natural gait cycle and minimizes fatigue, a 4mm lugged outsole with a rubberized foam that offers traction and responsiveness, and a breathable mesh upper with overlays that lock in the foot securely. It also has a reinforced toe box and a heel pull tab for easy on and off.
Pros:
- Plush and soft cushioning
- Smooth and efficient ride
- Lightweight and breathable upper
- Suitable for long-distance and multi-surface running
- Various color options
Cons:
- May feel bulky or unstable on technical terrain
- May wear out faster than other shoes
- Higher price
D. New Balance Fresh Foam Hierro v5
The New Balance Fresh Foam Hierro v5 is a durable and protective trail running shoe that can withstand rough conditions and frequent use. It has a Fresh Foam midsole that provides a soft and comfortable ride while maintaining stability, a Vibram MegaGrip outsole that delivers superior traction and grip on wet and dry surfaces, and a TPU-coated upper with a debris-free construction that repels water and dirt. It also has a no-sew application and a bootie construction for a seamless and snug fit.
Pros:
- Tough and rugged design
- Reliable traction and durability
- Water-resistant and easy to clean upper
- Suitable for heavy and aggressive runners
- Mid-range price
Cons:
- May feel stiff or heavy for some runners
- May cause blisters or hot spots in the heel area
- May not have enough breathability in hot weather
E. Salomon Speedcross 5
The Salomon Speedcross 5 is a classic and iconic trail running shoe that has been popular among trail runners for many years. It has a Contagrip TA outsole with deep and aggressive lugs that provide unmatched grip and traction on soft and muddy terrain, a SensiFit system that cradles the foot and improves fit and support, and a EnergyCell+ midsole that offers responsive and cushioned ride. It also has a Quicklace system and a lace pocket for easy and secure lacing, and a durable and protective upper with a mud guard and a toe cap.
Pros:
- Superior grip and traction on wet and slippery surfaces
- Precise and comfortable fit
- Lightweight and flexible design
- Suitable for technical and steep terrain
- Various color and design options
Cons:
- May not be suitable for flat or hard surfaces
- May feel less cushioned or stable than other shoes
- May require some time to break in
- Higher price
Tips for Buying and Wearing Trail Running Shoes
Now that we have presented the best trail running shoes for beginners, you may wonder how to choose, buy, and wear them properly. Here are some tips that can help you make the most of your trail running experience.
- Try on shoes in the afternoon or evening, when your feet are slightly swollen and more similar to your running condition.
- Wear socks and orthotics if necessary, to get a more accurate fit and avoid blisters or discomfort.
- Walk or jog around the store or outside, to test the shoes’ comfort, support, and traction.
- Break in shoes gradually, by wearing them for short and easy runs first, and then gradually increasing the distance and intensity.
- Clean and maintain shoes regularly, by removing dirt, debris, and mud after each run, and storing them in a cool and dry place.
- Replace shoes when worn out, by checking the outsole, the midsole, and the upper for signs of wear and tear, such as bald spots, cracks, holes, or loose threads.
Trail running can be a fun and rewarding activity for beginners, but it requires the right trail running shoes to ensure comfort, safety, and performance. The top 5 trail running shoes for beginners we presented in this blog post are the ASICS Gel-Venture 7, the Brooks Cascadia 15, the Hoka One One Challenger ATR 5, the New Balance Fresh Foam Hierro v5, and the Salomon Speedcross 5. Each shoe has its unique features, pros, and cons, and can fit different preferences and needs. By following our tips on how to choose, buy, and wear trail running shoes, you can find the best pair for your trail running adventures.
Kent is a fitness expert with a wealth of experience in weight lifting, running, martial arts, nutrition, hygiene, physical health, mental health, and fitness gear. His passion for helping others achieve their fitness goals has made him a respected figure in the industry, and his expertise is sought after by clients and colleagues alike.