Topic 1: Shoes

This is one of the most common questions I get asked, so it’s a good place to start.

Trail Shoes or Road Shoes?

If you’re running trails, I recommend trail shoes. Road shoes can work on smooth trails, but trail shoes give you better grip and protection when the terrain becomes uneven, rocky, muddy, or steep. If you know a trail very well you might get away with road shoes, but generally trail shoes are the safer choice.

Light or Heavy?

I’ve always preferred the lightest, most breathable shoes I can find.
Personally, I avoid waterproof shoes. Waterproof shoes tend to trap water inside once it gets in, which makes things worse. If you run through water—which is usually faster than dancing around it—your shoes will often dry within the next half mile simply from the movement of running. Over the years I’ve run through: creeks, river crossings, frozen streams, long stretches of heavy rain and I’ve never had foot problems. Breathable shoes are the key.

Low Profile vs High Cushion

I prefer low-profile trail shoes. I once made the mistake of running the Ozark 100 in a pair of high-stack Hoka trail shoes. For me, it was a disaster.
On trails you will eventually roll your ankle on rocks, roots, or uneven terrain. It happens to everyone. When that happens, the best solution is usually to keep moving. Stopping often makes it stiffen up.
Now think about how far your foot rolls in a low-profile shoe. Then add a few extra centimeters of height from a highly cushioned shoe. That difference can be significant when it comes to ankle stability.
Also remember: Trails absorb impact far more than pavement. You won’t be heel-striking the way you might on the road. For that reason, I personally don’t see the need for excessive cushioning on trail shoes. But many runners prefer it, so this is definitely an area where opinions vary.

Grip and Sole

One of my long-time favorites has been the Salomon Speedcross. I like the: aggressive grip, flexibility, and quick-lace system
I generally recommend shoes that are flexible but have enough protection in the sole to prevent rocks from bruising your feet.
Good traction is also important, especially for new trail runners climbing hills. As you gain experience, you naturally become lighter on your feet and more efficient on technical terrain.

Size Matters

On trails you are going to: kick rocks, trip on roots and bang your toes occasionally

It’s part of the sport. That’s why many trail runners go ½ size to a full size larger than their road shoes.

I personally wear ½ size larger. Giving your toes room can save you from losing toenails early in your trail running career. And trust me… Nothing is more miserable than smashed toes late in a long run.

Gaiters

I don’t personally use gaiters. Over the years they’ve always ended up becoming a distraction for me—bunching up around my ankles or getting soaked with water and mud. Maybe I’ve just never found the right ones.
Debris has never really been a problem for me, which may be one reason I like the Salomon quick-lace system. It makes it easy to slip shoes on and off quickly without dealing with traditional laces. For me it’s simpler and faster.
And when it comes to debris getting into shoes… I’m reminded of Malcolm from Jurassic Park: “Nature finds a way.”