Trail running shoes

What to look for

• Lug depth: 3 to 4 mm for hard trails, 5 mm or more for mud.
• A rock plate protects feet on sharp ground and adds stiffness.
• Heel-to-toe drop changes how the shoe loads your calves. Change it gradually.

Common questions

Can I wear trail shoes on roads?

Yes for short stretches. Soft lugs wear quickly on pavement.

Should I size up?

Many runners go half a size up to allow for swelling and downhill toe room.