How to choose your trail running shoes

 How to choose your trail running shoes

More than in any other discipline, the correct choice of sports is essential in the world of mountain racing and sky mode. In the market there are many models with different drops, ankle boots, volumes and midsoles, but ... how to choose the product that best suits our needs?

- How to choose your trail running shoes and products

Differences between asphalt and trail running shoes
Asphalt running shoes only have to protect from the repetitive impact of the foot on a firm surface, but when it comes to running on unpaved terrain, the footwear must offer three fundamental benefits:

- Stability
- Grip
- Protection


Apart from the use for which they are intended, another big difference between running shoes and trail running shoes is their composition. The asphalt running shoes are made with breathable and lightweight materials that promote speed and reactivity. On the contrary, trail sneakers must perform more functions compared to a product designed for firm surfaces. They must allow to face any terrain with total safety and, especially, to withstand the lateral and torsional forces that occur in the uneven terrain typical of off-piste. In this case, the main objective of the development process is the search for durable components for the sole and more rigid materials for the boots.


What happens when trail running shoes are worn on asphalt (and vice versa)?
A good trail shoe keeps the foot firmly inside the sneaker, provides adequate traction on mud or snow and the correct grip on smooth, wet rocks. In addition, it must be comfortable and protect from stones and sharp objects. A running shoe that is used on uneven ground reveals its own limitations in that it is not stable enough and does not provide the necessary grip and protection when moving over rough terrain, risking slipping or twisting an ankle. Also, tree roots or rocks could damage the liner materials, while dust and dirt could easily penetrate through the collar or upper perspiration materials causing discomfort and blisters.

On the other hand, the use of trail shoes on asphalt or other abrasive surfaces can lead to premature wear of the sole studs and compromise grip when running on unpaved terrain again. Also, the stronger materials needed for trail running could be too hot if the shoes are used differently. In short: can you run on the road with trail running shoes? In principle, yes, but you must remember that if you choose the right product for a specific use, it will last longer and wear less.


Main characteristics of trail running shoes
Cushioning:
It is a factor that depends a lot on the type of terrain and the distance that each one is used to running. Riders who prefer shorter distances and more technical terrain will sacrifice a bit of cushioning for lightness and responsiveness to stay closer to the ground and react to changes in the terrain. Those who run long distances, on the contrary, are looking for greater cushioning to keep the foot comfortable throughout the time of use, which could be many hours or kilometers, as in the case of ultra trail. Another relevant aspect is related to the cushioning material, because if it is too soft, it can be unstable on any surface other than a smooth and simple track. Therefore, it is always recommended to find the right balance between damping and stability.

Drop:
This is the difference in height between the back of the shoe (the hindfoot) and the front area (the forefoot) measured in millimeters. It is a personal characteristic and depends a lot on the running style that characterizes each runner. Those who run on the heel, in general, choose a product with more cushioning in this area and, therefore, with a higher drop. On the other hand, those who tend to run on the forefoot tend to look for sneakers with a lower drop. In addition to the drop, another element that must be taken into account is the profile of the shoe, that is, the height or total thickness of the sole / midsole measured in the hindfoot and forefoot, since the difference between these two measurements will determine the drop. Generally, a raised profile indicates that the shoe offers more cushioning.

Protection and stability:
These are two elements that must be considered depending on the use to be made of the product. Trail shoes usually include a piece of protection in the sole or rock plate and reinforcements in the toecaps to guarantee basic protection of the foot. Additionally, some models have protection systems for the upper part of the foot with elements to cover the laces or integrated gaiters to prevent dirt from entering. Other models are waterproof thanks to membranes or specific treatments.
Other elements that provide support and stability are related to the composition of the buttress and the structure of the laces in the forefoot. These elements ensure that the foot remains firm inside the shoe, which must be enveloping without squeezing the foot. If the last is too wide, the stability will not be sufficient, with the consequent risk of twisting a foot, while if the last is too narrow, it will be uncomfortable if the feet swell from the heat. It should be remembered that footwear models can vary greatly from each other and that this can influence our perception of their stability. The last should not be confused with the structure.
The height of the midsole also influences the stability of the footwear: if the height is limited, the footwear will be more stable, since the foot lands closer to the ground as the center of gravity is lower.

Sole characteristics:
The existence of pronounced studs on the sole indicates that the shoe is suitable for off-piste use. However, their prominence and separation must be taken into account to identify the type of terrain for which they are best suited. If the cleats are high and spaced apart, it means that the shoe will perform well in mud and snow as shorter cleats close together prevent mud from slipping off the bottom of the shoe causing a lot of problems. Another fundamental characteristic of the sole is the material used to make the tread. A softer, more grippy compound will help maintain traction on smooth, slippery surfaces (wet wooden bridges or tree roots can be treacherous) but will wear out faster if used on rocky and more abrasive surfaces . Even in this case, it is often necessary to find a balance between grip and durability. However, a brand specialized in trail running will work to propose different technical solutions, such as La Sportiva, which has developed its own series of trail running shoes with high-performance materials.

Waterproof: yes or no?
A waterproof shoe has the obvious advantage of keeping the foot dry on wet ground and in the rain, although it is necessary to pay attention, because there is no membrane that prevents water from entering the upper part of the shoe in case of having to cross a stream. In this case, the water could not even be drained and the foot would be completely wet. Therefore, it is recommended to use a waterproof protective gaiter to avoid risks. Traditionally, the use of waterproof membranes was not well seen in the world of running, because they add weight and create stiffness in the footwear. However, today, innovative technologies like Gore-Tex's Invisible Fit can mitigate these problems, as they are incredibly thin and lightweight membranes that still guarantee waterproofing. Ultimately, a waterproof shoe is warmer than a traditionally made shoe, which is an advantage in cold or humid climates but may be less suitable for hot and sunny climates.

How to choose the most suitable trail shoe according to the distance?
Short distance shoes
Trail running is practiced at all distances and levels of technical difficulty. In this category we can include training sessions, short races and, of course, vertical races (or only uphill). In this case, lightness is everything. We do not need a shoe with a high degree of protection, but one that is very comfortable and reactive to reduce energy consumption to a minimum. Discover the entire range of La Sportiva short distance shoes.

Cushioning:
it is a less important factor when what matters is the lightness of the shoe for a faster and shorter run.

Drop:
In general, fast running is characterized by resting on the forefoot, so it is usually preferred that the drop be less. It is even more preferred, in the case of vertical runs where heel support is practically non-existent. However, it all depends on the personal running style and preferences of each runner.

Sole characteristics:
the choice will depend on the terrain and conditions. In a short distance race, we will hardly find different types of terrain, so if the route is on muddy terrain it will be better to opt for a longer sole with high heels separated from each other; whereas, a rocky and dry layout will require the use of a sole with lower studs and less spaced. As the race will be fast, it is advisable to opt for a material with a good grip that guarantees good traction on smooth rocks.

Protection:
In this case, the search for lightness can be detrimental to protection, to the extent that priority is given to a lightweight, responsive and flexible shoe. However, as it is a product oriented to mountain races, it is essential that it has protection in the toe, regardless of the distance.

Stability and fit:
it depends on the terrain of the layout. In the case of short and technical distances, a good grip on the foot will be necessary and that it does not move inside the shoe. On the other hand, a more stable and sensitive midsole with a medium-low height could be chosen, although with less cushioning.


Middle distance shoes
When we speak of medium distance we refer to routes that generally range from 20 km to the distance of the marathon. In this case, the choice of the ideal shoe should be oriented towards a fairly light and reactive model, with good protections on the toe and on the sides of the boot. However, it must also be a precision shoe with excellent grip, since in a classic medium distance race, it is usually run downhill and it is necessary to maintain a good rhythm in the few moments when the track is flat and in those who have to overcome ascents on more technical terrain. Discover the La Sportiva models designed for medium distance.

Cushioning:
it is necessary to find the precise balance between a shoe that is light and flexible but that has, at the same time, enough cushioning to withstand runs of more than an hour.

Drop:
When there are some faster sections and you run at intervals of one to three hours, the most used and recommended drop is the medium 6mm.

Sole characteristics:
As already mentioned, in this case the choice also depends a lot on the type of route and the weather conditions, but a versatile material in terms of grip and durability will be appropriate for almost any circumstance.

Protection:
Although this factor may depend on the surface of the terrain, it is still useful to choose a product that offers good protection. It may not be a key feature on simple routes, but it will be essential on descents or more technical sections.

Stability and fit:
You have to make sure that the shoe is comfortable and does not squeeze the foot too much, but that it is enveloping and firm to be able to run on different types of terrain. Traces can be uneven, so the shoe should support the foot while allowing it to expand when swollen from the heat.

Long distance shoes
Finally, for athletes who aspire to run distances greater than the typical 42 km of a marathon, the most important thing is to have a comfortable shoe (leaving aside other aspects that may be important in short distances). Imagine that you have to wear sneakers for 10 or 15 hours, or even longer. If it is very narrow and enveloping, after a few hours you could begin to feel pain; If the sole is too stiff, you could get plantar arch cramps. Therefore, it is important to wear a soft and comfortable shoe with good cushioning. Find the long distance running shoe models, developed by La Sportiva.

Cushioning:
the longer the distance, the more important it will be to wear a comfortable running shoe for long hours. This means that runners will look for a shoe with greater cushioning the greater the distance they have to run in a single outing.

Drop:
in this case the drop is a matter of very personal preference. Some people run ultramarathons with a zero drop, but they are usually experienced runners. However, for those who start at these distances, it is safer for the drop to be at least 6 mm. Even the fastest and most experienced runners, who typically run on the forefoot, begin to land on the heel when fatigued. Therefore, it is best not to risk injury with a shoe with too low a drop. Shoes designed for long distances usually have a drop that varies between 6 and 10 mm.

Sole characteristics:
A lightweight shoe helps to avoid wasting energy, therefore, the usual trend is to opt for shoes with short studs for long distances. The ideal shoe should have a studded tread that is pronounced enough to grip soft and slippery surfaces, but not too complex so that the weight is not excessive. The materials used to manufacture the sole components also play an important role. Choosing injection soles or technologies developed to achieve greater shock absorption will be very useful from the first to the last kilometer, as well as finding a combination capable of combining grip and durability in order to guarantee traction on different types of terrain.

Protection and stability:
in this case, comfort and cushioning are prioritized over protection and stability. Running speed is lower, so a long-distance shoe generally has less protection and stability, but still enough for the foot to support the variety of terrain that may be encountered.

Adjustment:
As already mentioned, comfort is the most important and, therefore, it is necessary to ensure that the boot of the shoe is elastic enough to allow the natural expansion and contraction that the foot experiences due to changes in temperature and when overheats during the race. The first time the shoe is tried on, the foot should not feel tight or constricted, neither across nor across the length, but rather that the materials surround it.