The Greatest Path Operating Footwear of 2024

How We Tested Trail Running Shoes

Steve Graepel, the primary author of this guide, has been running for 30 years. During his time on his feet, he’s clocked a sub-3-hour marathon, won the Superior Trail Ultra 50 miler, and made the first known rim-to-rim-to-rim of Hells Canyon — North America’s deepest canyon. Steve can be found lugging a backpack with a spare pair of shoes in and around the Boise foothills with his two dogs.

To complement Steve’s personal expertise, GearJunkie has a crew of five runners collecting miles and feedback throughout the year.

A fitness-focused runner who logs miles for both cardio and agility, Adam Ruggiero run-commutes on pavement daily, and adds box jumps and stairs to his regular routine. Ruggiero logs 20-25 miles a week, with mid-distance trail runs at elevation on the weekends.

Fast is slow, and slow is M.T. Elliott. A recreational runner — and our resident Clydesdale runner — Elliott prefers the crunch of dirt over asphalt but runs on both.

Sean McCoy is a middle-of-the-pack ultra runner who, when not leading the Denver-based GearJunkie team, gets lost running and racing in the Colorado high country.

Chris Carter is an avid ultra runner and is coming out of a season of constant competing in trail races along the East Coast. He can’t quite find the gumption to get into road running, but is a trail hog through and through.

Matthew Medendorp is a trail runner constantly looking for an excuse to venture off the tarmac. He cut his trail running teeth while living in Flagstaff, exploring the high alpine desert’s steep and dusty trails. These days you can find him in the Midwest, grinding out weekly miles over gravel and behind a running stroller (a Thule Urban Glide 2 Double, since this is GearJunkie) and diligently sneaking pre-dawn trail miles.

In 2024, we further refined this list by sending Matt on two testing trips for our trail-focused running gear (including hydration packs, vests, and winter running shoes).

Staring at a wall of shoes or endlessly browsing an online retailer can be overwhelming. We’ve broken down some helpful tips to find the right shoe.

Consider Where You Run

These days, manufacturers have dialed shoes for nearly every niche of running. A quick way to hone in on the right shoe is to identify where you run.

Road running shoes are primarily suitable for hard surfaces, with breathable uppers and smooth traction for pavement, track, and treadmills. Cushion and stability can vary (we’ll cover that more below).

Trail running shoes have an aggressive lug pattern that bites into dirt, sand, and mud. But not all treads are the same. A blocky, cleat-like tread will shed mud in the Pacific Northwest but can feel clunky on hardpack found in the Southwest and can cause trips and falls.

Trail shoes also have a more durable upper, a robust toe bumper, and a firmer sole or even a rock plate — all to protect the feet from underlying roots and rocks.

Roadrunner or trail shoe? These aren’t hard-and-fast rules. All the editors at GearJunkie run to the trailhead on the road, and we are all guilty of taking a road shoe for a spin on the trail. If that sounds like you, we’ve indicated where a shoe can cross over effectively.

Identify Your Running Gait

According to Dr. Michael Hahn, director of the Bowerman Sports Science Clinic at the University of Oregon and a specialist in neuromechanics and human locomotion, “Everybody has a natural gait, and it leaves a thumbprint on your shoes.”

To get an idea of how you run, flip your shoes over and take a look at the wear pattern on the soles.

• Neutral pronation shows a wear pattern that scuffs the outside of the heel and the ball of the foot. A neutral shoe will probably be your best bet.
• Overpronation shows wear along the inside edge of your shoe (meaning your feet are rolling off the big and middle toes). Hahn added that “people with low arches pronate and that can poorly load joints up the chain.” A stability shoe may help, “but don’t overdo it. Just find a comfortable shoe that feels good and naturally supports the foot,” adds Hahn. That is, learn to listen to your body and buy accordingly.
• Supination, or underpronation, is identified by long wear patterns along the outside edge of your shoes (caused by the feet rolling out). It can also be caused by inflexible, rigid, or high arches. Typical wear patterns will show light wearing on the outside of the heel. Supination is more drastic rolling outward, cupping inward, and is less common. But the evidence is pretty clear. “It always comes down to cushioning,” shared Hahn. If you supinate, “the number one thing you can do is buy a cushion shoe.”

Stack and Drop

Unless you’re running barefoot, every shoe has a stack. Measured in millimeters (mm), the stack refers to how high the insole sits off the ground.

Flexibility is your friend on the trails. Trail running shoes need variability to match the variable terrain. Not all shoes are created equally flexible, and different runners prefer different degrees of flexion.

Mountain runners who frequently find themselves bounding over loose scree or uneven, sludgy terrain may want a slightly stiffer shoe to instill more confidence. However, those cruising over mellow singletrack or rolling backroads may lean toward greater flexibility for all-day comfort. If you’ve already developed a personal flexibility preference over many years and miles, it’s wise to stick to your guns.

Most trail runners prefer a shoe with a firm outsole and comparatively less cushion, with a firm toebox to push off of. This allows you to feel more in tune with the undulations you come across on trail, and affords a more stable, secure stride. Some flexibility and torsion can help the foot adapt to the trail and prevent injuries, like a rolled ankle.

Waterproofing

For most trail running, we prefer a shoe that breathes well. Waterproof membranes will cause your feet to sweat faster than the waterproof membrane can keep up. This leaves your feet wet, clammy, and exposed to hot spots.

Compared to road running shoes, trail runners will want grippy soles to navigate the slick, uneven, rocky, and muddy terrain. Look carefully at the trails you plan to run. If they’re mostly covered with stones and hard dirt, a short lug pattern will be great.

Those who run on lots of muddy or soft surfaces will appreciate a deeper lug pattern. 4-5mm lugs are best for most trail runners. The loamier the trail, the more you will appreciate deeper lugs. Anything more than 6 will start to feel cleat-like, making hard-pack less fun and road downright unbearable.

Lug patterns will also vary across brands. Salomon’s Pulsar uses narrow, mud-shedding treads that dart from toe to heel. Many shoes use a multidirectional patterned lug that provides breaking traction (under the heel) and gripping traction (under the toes).

Outsole compounds vary from soft to hard rubber. And choosing the right lug material depends on where you run. Softer blends will provide better grip and traction on harder surfaces, and run better on road. But they will wear down more quickly. Harder lugs feel clanky on hardpack and can cause tripping hazards in rock, but they bite down into mud like crampons.

Running shoes should be as light as possible while still offering the protection you desire. This matters both for the fast runner as well as the ultra-distance runner, where those added ounces add up over the day.

Anything over about 12 ounces (for a men’s size 9) is just too heavy. Lighter is better, but lightweight shoes tend to wear out more quickly than thicker, more overbuilt shoes.

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