Choosing durable trail running shoes

 Choosing durable trail running shoes

The durability of mountain running shoes is very important, especially for economic reasons.

Mountain running shoes are subjected to much harsher conditions than road running shoes. They take bumps and scrapes for hours.

- Choosing durable trail running shoes and products

How many kilometers does a trail running shoe last?

It is difficult to say, it can be considered a good duration around 600 or 800 km for an ultra trail shoe.

Other more specific shoes for fast competitions, can last very little, even less than 200 km.

The wear of the shoes is concentrated in very well defined points:

To begin with, the rubber gives the sole . As the kilometers go by, the studs are used up, especially in the heel and toe area, that is, in the landing and take-off zones.

In this photo I show you the sole of the old Saucony Peregrinas 6 (green) and the sole of the newer Saucony Peregrine 7 (orange) before releasing them. As you can see, the Peregrina 6 tacos have already been almost completely consumed.



It is not uncommon to find shoes that offer soles with two different materials, one harder to protect these areas and the other softer in the rest of the sole to give more traction. For example the Akasha, as you can see, the sole has two colors that identify two materials, hard red, soft black



Each sole is designed for a type of terrain , the concept of this design should be respected to guarantee the durability of the sole of the shoe.

The midsole . Step by step, themidsole is compressed and expanded,the quality and quantity of material of the midsole will determine the maintenance of the characteristics over time, mainly the amortization capacity and reactivity.

In reference to this point, the weight of the runner is very important since obviously a midsole will suffer more with a 90 kg runner than with a 70 kilos runner.

The Upper suffers from the rubbing of stones and roots. The upper fabric, for example a mesh, has to be as resistant as possible to guarantee an adequate duration. As a negative effect, a thick and durable fabric could be very hot.

As I have already indicated, the upper has elements that serve to protect the foot and the upper itself, such as heat-sealed ones. The amount of these elements will determine the resistance of the upper.

Attentive! (Again), because these harder elements can represent, in turn,   critical break points since they are areas of union of two different materials a softer tissue and a harder protection that can trigger breaks in the less resistant tissue.

Here again I show you the upper of the old Peregrine 6, as you can see, it has begun to break in the flexion zone of the fingers. Excellent durability, they have stayed like this after many kilometers and having put them through all kinds of quarries.



The duration of the Trail Running shoes will depend on how we will use them. To prolong their life, you have to use them in their natural habitat , that is, use them for what they have been designed.

If you put a shoe with studs and sole designed for mud running on an asphalt road , after not even 100 km you will be able to say hello to your shoes forever. (I already said it, something dies in the soul ... when a friend leaves ...)

The same, if you wear light shoes and without protections to run through a high mountain quarry, in addition to possibly hurting yourself, you could damage your shoes prematurely.

The two great forgotten ones of trail running. The insole and tongue.

The two great forgotten ones of trail running. The insole and tongue.

The insole of running shoes is one of the elements that most runners usually don't pay much attention to .

We can have the best shoe in the world ... if the template is not up to par it will spoil any expectation of a happy and trouble-free race.

- The two great forgotten ones of trail running and products

It is not uncommon to hear of sneakers that have insoles that move or wrinkle especially in high humidity conditions.

There are other insole features that may be a little less important but we should consider, such as antibacterial and anti-odor insoles. They are little things that are highly prized in the world of mountain runners.

You could say that the best template is the one you don't even know is there . That is, it does not give any problem. Comfortable, amortized and still in place. 

The tongue of the trail running shoe also often ends up in the well of oblivion. However, it is a very important and fundamental element to avoid problems with the instep of the foot.

The tongue will be the main one in charge of compensating the tension generated by the laces.

A tongue must be quite padded to compensate for this tension, but be careful because if we have a tongue that is too thick, we could have breathability problems or water evacuation problems.

It is also important to see how this tongue has been constructed to ensure that no pebbles enter  the shoe.

Nowadays almost all the tongues are sewn or are an integral part of the upper.

Sometimes there are pockets on the tongue that allow you to put in what is left over from the laces once the knot has been made. This element that could sow insignificant but is very important , especially if we have long cords, since if we do not have where to put them, they could get caught in branches , or even worse, they could cause us to trip.


Breathability and waterproofing of the mountain running shoe
I write these two characteristics together because they usually contradict each other.

It doesn't take a genius to understand that a more waterproof shoe will surely be less breathable.

It is very important to know where and in what conditions we are going to use the shoes.

If you run mainly in summer, in hot and dry areas, it is advisable to avoid waterproof shoes or those with protection against humidity.

A breathable shoe will be able to wick away sweat and dry quickly. A "cooler" and more breathable shoe will find it less difficult to evacuate the water when we go through a puddle or river.

If you run in humid and cold areas, you can think about buying shoes that have some treatment that protects against water . They do not have to be 100% waterproof, but at least they prevent your feet from getting wet right away, for example, with the morning dew.

The support of trail running shoes

The support of trail running shoes

By shoe support I mean the ability of the shoe to correct the footprint .

In conventional running (road), the support compensates for the pronation or supination of the runner.

- The support of trail running shoes and products

In trail running, however, the concept is a bit more complicated.

First of all, it must be said that correcting the prone or supinator footprint in mountain races is practically meaningless since each step we take on a mountain trail is completely different.

In road races , the steps we take are always the same and the landing is always the same, so that errors in support are repeated and accentuated with the passage of time, being necessary to correct them.

In mountain racing , however, each step we take will be different from the other.  The position of the foot changes every time so even if we are pronators or supinators, the same terrain will hide these effects.

For this reason, I say that it is less necessary to correct the tread . Actually, if you are a chronic pronator, on very long Trail Running and especially on hard terrain, it would not be bad to have a more consistent support and a system that helps to support your feet correctly. With the passing of the kilometers and with the muscular fatigue we begin to be less efficient, tending to pronate. You should look for a shoe with a midsole that does not give too much and that resists your weight well.

Much of the correction of the stride is carried out by the rear buttress, which can be more or less rigid guiding and correcting the heel support.

The protection of trail running shoes. The guardian angel.

The protection of trail running shoes. The guardian angel.

When you run in the mountains, it is easy to hurt your feet. A typical kick to a stone , a damn root sticking out of the way, an imprecise support that makes you brush the side of your foot against another nearby stone, all those damn pebbles in a long descent.

Each course is full of enemies and ambushes for your feet. Inadequate foot protection can spoil your race or training day.

- The protection of trail running shoes and products

What does a trail running shoe have to protect? Practically everything, the sole of the foot, the toes, the instep.

Protecting the sole of the foot in a trail running shoe
The protection of the sole is the task of the sole and midsole. These two elements separate us from that pointed rock that we had not seen.

With regard to the midsole , the more material there is, the more it will protect us. In fact, maximalist shoes with raised midsoles offer good insulation from the ground. But pay attention! Because as I have already told you, the higher we have the support of the foot, the less stability we will have.

Another element that serves to protect the sole of the foot are the studs . A sole with many studs close to each other and high enough can protect the sole of the foot properly.

The queen of protection of the sole of the foot is the anti-rock plate , which is neither more nor less than a piece of a hard material such as plastic or carbon, which is positioned between the sole and the midsole.

Here I put again a photo of the Peregrine ... with anti-plate rock. Essential for my taste. You can see it among the orange tacos.



If you have delicate soles and suffer from every pebble on the ground, your shoes should have this additional protection for the sole of the foot.

Some runners don't like the anti-rock plate as it might make the shoe less flexible, but this is a very subjective choice between flexibility and protection.

Long live the trail runner, toe protection
The fingertips and nails are another of the elements that suffer the most when running in the mountains.

Obviously, the front part of the shoes is the one that will be responsible for protecting the toes, specifically at the end of the shoe an element called "bumper" is positioned , or what is the same bumper.

If you regularly run in the mountains, it is practically impossible that you have not ever kicked a stone . Sooner or later the Trail Runner starts playing soccer with the stones, especially when the legs start to get tired and the runner's reactivity starts to decline.

These "bumpers" are made of different materials more or less rigid and cover more or less surface of the toe of the shoe.

Obviously the bigger and stiffer this bumper is, the more protection we will get, so that our feet will not be afraid of our football obsession with stones.

Again, comparison between a strong bumper like the Akasha and a lighter bumper like the Peregrine 7. As you can see, the Akasha have more rubber.



You have to be careful, because a too rigid bumper can create problems of crushing the toes during descents, especially if the shoe does not have a good foot support.

In my case, knowing this, I can assure you that neither the Peregrine nor the Akasha have this problem.

Imagine that you are running down a very steep descent, the foot tends to slide forward and flatten against the tip, if the fingers meet a very rigid wall, they will suffer and the famous black nails heritage of the mountain runner will be formed.

To avoid problems during the descents, it is advisable to have a good descent technique, it took me a bit to start going down well, I have written an article in which I explain all the tricks and tips that I have followed so that the descents are my strong point. Here you have the link:  Improve trail running descent technique. 15 definitive tips

It is clear that the choice of bumper protection depends on what type of tours you are going to do.

If you are going to travel in a pure and hard mountain with a lot of stone and a lot of technical route, you will have to think about having good protection .

If you are going to run on routes that are runable, not very technical, with little unevenness, then the bumper should be lighter.

Protection of the body of the foot, sides and instep
The protection of the body of the foot, mainly the sides, is the task of the upper .

To protect the upper, usually structures are incorporated more or less rigid and more or less hard,  as if it were a kind of skeleton, heat seals, or sidebands which serve to give tension to the laces and provide securing foot to the time to protect it.

To make the tension of the laces reach the midsole, these structures are placed on the outside of the upper or as part of it. The normal thing is to find heat-sealed in different materials or the side bands of different types of rubber or plastic.

Some slippers have a kind of skirt , just where the midsole connects to the upper, which serves to give additional protection to the lower part of the foot .

Some small elements that make a difference in the protection of the trail running shoe
There are some protective elements that are often overlooked but are essential that can spoil a trail running race.

These are small details that make the difference, such as preventing pebbles or dirt from entering the inside of the shoe. A more protected shoe can be considered one that will prevent these residues from entering the interior, because a pebble can literally destroy a foot.

In reference to this, it is important that the upper closes well around the ankle and that the tongue joins the upper correctly.



In this image you can see the sock style necklace of the New Balance Fresh Foam Hierro v3

The reed is very important, it has to be a single piece integrated into the upper. In fact, you always see more uppers with one-piece sock-shaped tabs, which can even cover part of the ankle.

The negative points of a shoe that is too protected

Well, since we have to protect the feet, let's put all the possible protection and make the shoes are tanks ... wait a minute, calmly, there are a number of contraindications in overly protected shoes.

The first problem with shoes with a lot of protection is weight . The more protective structure we have, the heavier the shoe will be.

Another problem could be the flexibility of the shoe , a shoe that is too protected could be less flexible making the transition from support during the race more difficult.

Another factor that is compromised by very high protection is the breathability of the shoe. A very protected shoe can present perspiration problems and make the foot more warm than necessary.

What level of protection do we have to choose for our mountain running shoe?
Well, I'm going to give us an answer, I don't know. 

Only you can know, depending on what you want to do.

Obviously the level of protection will depend a lot on the type of route and the distance you are going to run.

If you are going to face a very alpine race , with many kilometers, many stones or with a lot of unevenness, or on the contrary, you are going to run in a mainly flat race with little unevenness and with a lot of forest track.



I imagine that in the first case, in the case of the alpine race , there will be many stones, many complicated steps, many indecisive supports, a lot of quarrying. Protection should be prioritized and lightness and speed removed.

In the second case, I imagine that there will be few difficult areas, and little probability that the shoe will touch stones or other abrasive elements laterally. In this case, you will surely need shoes with less protection but that are more adapted to running at fast and reactive rates.

The level of protection is completely different in both cases.

Let's avoid slipping, traction on trail running

Let's avoid slipping, traction on trail running

Traction, or grip, is a fundamental characteristic of trail running shoes.

It is very difficult to define if a shoe has good or bad traction.

-  Let's avoid slipping, traction on trail running and products

Traction must be defined for a certain type of terrain : there are dry or wet terrain, there is hard and compact terrain or greasy terrain with stones, grass or loose sand.

It is practically impossible for a shoe to have good traction for all situations.

The traction of the shoe is determined by the sole, specifically by the material of the sole and the shape and arrangement of the studs on the sole (we will see later)

Shoe makers follow three strategies

The first strategy is to make a shoe with a traction that defends well on all terrains without standing out on any. This is the strategy that is followed in most of the ultra-trail shoes , because in a race of 80 or 100 km it is easy to go through so many different types of terrain and it is also possible that we will encounter variable weather conditions, so the shoe has to defend itself well in dry or wet conditions .

Another strategy  is to  focus on one type of terrain and conditions  and completely ignore the rest. They are shoes that must be used in a very specific way, such as Vertical Kilometer shoes or shoes dedicated to mud or mud.

This is the sole of the Salomon Speedcross 5 ... designed specifically to run in mud, grass, snow ... if you take them out of there, they don't go so well

If you are looking for good running shoes on soft terrain such as snow, mud, grass, don't miss this comparison with some of the best mountain running shoes for running on greasy and broken terrain.



The third strategy is a mixture of the other two , that is, trying to have better traction on one type of route , without becoming the best of all, and still being acceptable on other types of routes.

There are soles with traction characteristics for all tastes.

I will write it again, what's more, I will write it in each point of this article, it depends on you .

It depends on what you want to do with these shoes . You have to understand what type of terrain you normally run on , it is a forest, a mountain with quarries, forest tracks, etc.

You also have to take into account the climate where you usually run , the same half of the times you go out for a run you find yourself in mud up to your knees.

If you have already decided what type of traction you need, let's go on to see what are the factors of the shoe that determine the famous grip.

The grip, the obsession of the perfect sole

Factors that determine the grip of the sole
As anticipated before, the traction of a shoe is determined by the sole, in particular by the outer part of the sole made of rubber .

There are several factors that determine traction, mainly the material of the sole and the shape and distribution of the studs.

The sole material

To give you some general indications about the material of the sole, I indicate that a softer material, generally provides greater traction , will be more sticky, so it will go very well for wet or soft terrain.

A hard compound , however, will be more suitable for more compact and hard terrain.

As with everything, there is a price to pay for high traction; a soft compound will last much less time than a hard compound, especially if we use the shoes outside their field of application.

If we have shoes with a sole suitable for soft and muddy terrain and we put them through a quarry, they will surely suffer a lot from wear and tear.

The shape and position of the studs

The shape and arrangement of tacos is a science dedicated to illustrious thinking minds.

Here you can see how the shape and arrangement of the studs of two different shoes such as the Saucony Peregrine 7 and La Sportiva Akasha change.



The Peregrine features a single material sole and 5mm hexagonal base geometry studs, distributed in shape and position to ensure exceptional traction and grip ... and it works.

The Akasha, have less studs, lower and it is a versatile sole that works well on any terrain. In fact, the Akasha are ultra trail shoes, so it is normal that they are good for a variety of conditions. A little less traction than the Peregrine ... but a lot more durability.

Another thing ... the Akasha are a real bomb ... if you are looking for good shoes for ultra, you have to seriously consider them ... wonderful. You can buy them at RunnerInn. Aui I leave you the link.



Higher, spaced studs bite into the ground better and give more traction on soft or broken ground but make the shoe clunky in simpler situations like a forest trail.

For muddy or soft terrain, at least 5 mm studs are needed with the appropriate shape and arrangement to evacuate the mud well and not to form the famous "clog"

Flatter and wider studs will give better performance on the slopes.

There are countless shapes of tacos.

We can find them the V-shape to bite the ground well in one direction, so we will find them with the tip forward to give traction forward or with the tip back to avoid slipping down.

We can find them in a square or hexagonal shape , so that the traction is multidirectional

We can find many different combinations.

The determining elements of fit in a trail running shoe

The determining elements of fit in a trail running shoe

The Upper

The upper, pulled by the laces, wraps the instep and the sides of the foot.

The upper is responsible for ensuring that the sole of the foot remains still and in contact with the insole while the upper foot remains still in contact with the tongue.

- The determining elements of fit in a trail running shoe and products

To make the tension of the laces reach from the upper holes to the midsole, there are more or less rigid structures such as heat-sealed inserts, rubber or plastic pieces that join both areas (midsole and holes).

A photo of my Saucony Peregrine 7. ... shoes with an exceptional fit for running at full speed (in my opinion). As you can see, the Peregrine have a thermoplastic polyurethane (TPU) exoskeleton that joins the string system with the midsole ... a marvel.

Tpu exoskeleton of the saucony peregrine 7

These elements that belong to the upper, in addition to tightening the foot, serve to protect it in the upper and lateral part.

We must pay attention to these structures because they are usually rigid and the more structures there are, the less breathable the upper will be .

Another negative point to consider is that it is in the contact points between these structures and the upper fabric, points of tension are created that generate breaks.

Trail shoe laces.

The laces tighten and adjust the upper to the foot.

The laces have to be able to slide well into the holes since they have to apply uniform pressure throughout the instep.



A fundamental factor when it comes to fit is that the laces must not lose tension during the race. I advise you to go read the analysis and forum of the pages dedicated to trail running and you will see how many complaints you can find about ties that are loosened and what forces the runners to stop to tighten them well.

Flat laces generally distribute pressure better and are more difficult to release. Round laces are easier to tighten but slide more and could lose tension.

The heel counter

The heel fit is ensured mainly thanks to the buttress that wraps the heel and prevents it from moving (especially during climbs).

Speaking of climbs ... surely more than one fears them ... well, you shouldn't, if the climbs are your "way of the cross", in this article you can read the best tips to improve the ascent technique in mountain races. Here you have the link . .. that you enjoy reading

The buttress has to hold the heel well to prevent it from moving rubbing with each step with the consequent appearance of blisters.

The buttress does not have to be 100% rigid, it is enough that it adapts to the foot and does not move.

The stiffness of the buttress serves to support the support, correcting the position of the foot while protecting the heel.

The last of the shoe
The internal space of trail running shoes is a determining factor for the fit of the shoe. Especially in the anterior area where the fingers will have more or less mobility.

The narrower and less space there is, the better the fit , but it will obviously imply a decrease in the overall comfort of the shoes.

I imagine that you have already understood, long runs where the feet and toes tend to swell, better if the fit and space inside the shoe is adequately wide.




If, however, we are looking for precision in technical terrain and shorter routes, then we tighten these toes and instep  so that nothing moves inside the shoe.

What are the negative effects of a tight fit on a trail running shoe?

The first factor to suffer from an overly tight and precise fit is the overall comfort of the shoe . A shoe that is too precise, too tied to the foot, could be uncomfortable. Especially in long-distance races like the Ultra Trail.

Generally the fit is opposite to the comfort of the shoe . I do not mean to say that there are not shoes with an excellent fit and very comfortable. 

What is the best fit for a trail running shoe?

What is the best fit for a trail running shoe?

I understand fit as the ability of the shoe to wrap and contain the foot properly.

When you start running trail running, you tend to think that trail shoes should fit the foot a lot. Well there's no reason for it to be that way.

- What is the best fit for a trail running shoe and products

The fit, or fit, of the trail running shoe is mainly determined by 4 factors:

1. The upper
2. The cords
3. The back, specifically the heel counter
4. The internal space. The last of the trail shoe

It is important to have a good fit of the foot when we want to face fast and technical routes, because the shoes have to be like perfect surgical instruments that allow us to support the foot with precision, without errors.

The shoe must be an integral part of the foot and in this case the foot cannot move inside.

The adjustment must be adequate when, in addition to technical routes, the path presents a lot of unevenness , whether it is a positive or negative unevenness, since the foot tends to slide forward (on descents) or backwards (on ascents) with the consequent inconvenience.

Typically, the toes are crushed on the front of the shoe or blisters appear when the heel rubs against the rear heel of the shoe.

And let's not forget the lateral support, necessary when "tilting" a mountain.

As always, generalizing, we can say that the fit is not very determined by the type of runner and does not depend much on the weight or the trail runner's technique.

In the case of restraint, it will be mainly the route that will decide if a good fit and containment of the foot is essential or not .

How to choose the drop of the trail running shoe?

How to choose the drop of the trail running shoe?

The drop is the difference in height between the support of the heel and the support of the anterior part of the skin at the level of the midsole.

- How to choose the drop of the trail running shoe and products

The difference in height means that the foot inside the shoes is more or less inclined.

The drop in trail running shoes generally ranges from 12 mm to 4 mm (leaving aside natural running shoes with a low drop of 2 mm or zero drop for a moment).

What does drop have to do with choosing a trail running shoe? Well a lot

Those who have a refined running technique will land on the front of the foot and those who are not so fine will land on the back of the foot.

Simplifying the case a lot, who lands on the back is slow while who lands on the front is faster (I imagine now the criticism and whistles fly).

With a trail running shoe with a 12 mm drop, the foot tends to make a complete transition landing with the heel, passing through the midfoot and taking off with the front part, that is, with the tip.

With a lower drop , the landing-take-off transition is more natural since the middle part of the foot or even the toe is supported, forcing us to change the running posture, throwing the body forward.

I'm not going to start saying what is better or what is worse because, here again, it depends on each one of you.

As a general indication, we can say that by avoiding landing with the heel, we are able to give more reactivity to the race thanks to the fact that we throw the body forward and it is easier to give impulse with the ankle, which generates more energy.

Well that's it, let's buy low-drop shoes ... nope ! Because as indicated, it requires a refined technique that involves adaptation . If you are not prepared at low drops, you will surely have discomfort when running or even injuries.

Tip for beginners: At least 10 or 8 mm drop to start.

Let's see the different drop categories in trail running shoes

Drop zero. Suitable shoes for lovers of natural running. It takes time to get used to it and reach this level of differential. Very radical, in fact, little used although every day it gains more followers.

4mm drop, practically flat for most of us. It is a drop suitable for runners with good running technique who land with the forefoot and seek maximum sporting performance. We find this drop especially in fast competition shoes and for generally short distances.

Drop between 6 and 10 mm. Here we will find most of the slippers. The choice of a more or less larger drop will depend on each one of us.

12 mm drop. They are the shoes with the highest drop in the trail market, they can be suitable for beginners and for those who need a shoe that can correct their stride with the passage of km in long distance races. In the case of a 12-millimeter drop, the back of the heel is normally very amortized, which is why they are z devices that are used mainly for long distances .

Comparison of maximalist and minimalist trail running shoes

Again, it depends on each one of you, but we can say that most mountain runners use a drop between 8 and 10 mm for the long distance of more than 42 km, and a drop of 6 to 8 mm for distances shorter between 21 and 42 km

The amortization of the trail running shoe.

The amortization of the trail running shoe.

The midsole is the element that mainly provides amortization to the trail shoe.

The type of material used in the midsole and its thickness will give us more or less amortized shoes.

- The amortization of the trail running shoe and products

Almost all shoe manufacturers have their own material that can be more or less soft and more or less reactive. Let's understand this reactivity as the return or push that the shoes offer when landing.

A trail shoe that is too amortized and not very reactive will give us a soft sensation, a bit chewy , as if we were running on a kind of water mattress.

On the contrary, a low amortized trail shoe could be very hard and cause discomfort with the passage of kilometers.

One of the main factors that can determine payback is the running technique of the mountain runner.

A runner with a refined and efficient technique who lands mainly with the ball of the foot, close to the metatarsals, might prefer a less amortized scarp since these runners tend to be faster and the efforts and tensions of the race are well absorbed by the musculature.

However, runners with less efficient running technique tend to land on the back of the foot, that is, on the heel .



The fact of landing with the heel means that all the vibrations of the impact with the ground are transmitted directly to the bone structure and tendons of the body and are not well absorbed by the musculature. This continual heel landing has to be offset by more generous payback.

Another determining factor that has to do with the amortization of the shoe is the runner's own weight, generally, without going into the 1000 possible specific cases, the more the runner weighs, the more amortization will be needed.

Another fundamental factor when it comes to the midsole is the distance we are going to travel. The longer the distance, the more we will need amortization to absorb the thousands of impacts with the ground.

So, different types of materials will be more or less soft and offer more or less amortization.

In addition to the type of material used, another element that will determine the amortization capacity of the shoe is the amount of material, and say the thickness of the midsole.

Trail shoe midsole comparison

Attentive! because I am not talking about the drop or differential that we will see later.

A midsole with more material offers greater amortization. But watch out for the patch!  because too much material has two negative effects.

The first negative effect is the weight of the shoe. Typically, the compound in the midsole contributes a lot to the weight of the shoe . So the more material we put in, the more the shoe could weigh.

The second negative point of a too high midsole is that it takes us away from the ground and the sensitivity of what we have under our feet is lost

This fact can make shoes with a lot of midsole a bit unstable when supporting the foot, especially on technical routes and can also influence our speed since if we are not well used we will be less precise in the support.

 Being taller we will be less stable and basically it will be easier for an ankle to bend and cause a sprain.

Finding the ideal repayment level is very difficult. Moreover, it does not exist, as everything we will see in this article depends on ourselves.

A perfect amortization would be:

An amortization that provides comfort for any distance and weight of the runner, that makes the shoe reactive when we want to run fast, that is flexible, that allows you to feel the ground without protection problems for the footplate ... and that at the same time protect and stabilize the support.

Practically impossible

Here you have a generic summary referring to amortization

• The more the broker weighs, the more amortization will be required
• The longer the career, the more amortization will be required
• More amortization means more comfort
• More amortization means more weight of the shoe
• More amortization due to a high midsole implies greater instability
• More amortization due to a high sole implies more isolation from the ground, or what is the same more protection but less precision in the foot supports.

The first tip for choosing a perfect trail running shoe. Analyze yourself

 The first tip for choosing a perfect trail running shoe. Analyze yourself

There are many factors that influence when choosing a trail running shoe but the first thing we have to take into account is ourselves, we have to be honest with ourselves and understand our characteristics.

-  The first tip for choosing a perfect trail running shoe and products

We must consider factors such as our weight and our running technique , that is, how efficient we are when running and if our strides are more or less refined.

How much do you weigh? How do you run Do you need to stabilize the support? How much do you run Where do you run

Many answers are answered to these questions and new questions arise

1. The more you weigh, the more amortization you will need.
2. If you have a refined running technique, you will probably need less amortization in the heel area and you could choose shoes with a lower drop.
3. There are many other external factors that influence the choice of the shoe. I am referring mainly to the duration of the race that you will have to face or to the characteristics of the terrain in which you normally run.

• If you run on technical trails you will need more protection.
• If you run simple ultratrails you will need more comfortable shoes.
• If you run on muddy terrain, a suitable sole to have good traction

After clarifying, what runners are you? Where do you run? and what do you expect from the shoes? , you can start to analyze the intrinsic characteristics of the shoe.

All these factors intertwine with each other and depend on each other, to a point where everything becomes complicated and it becomes difficult to reach a decision.

In addition, the shoes themselves have characteristics that are in contrast to each other, such as a very protective and slightly waterproof upper , it will be little breathable and could generate too much heat or have problems evacuating water when we go through puddles.

But hey, I don't want to anticipate too many concepts, let's go step by step.

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.

How to Choose Trail Running Shoes

 How to Choose Trail Running Shoes

Choose Trail Running Shoes
This post is part of the series of articles related to trail running:


If you want to experience hiking trails in a new way or if you are an urban runner who wants to change up the routine, it's hard to ignore the call of trail running.

- How to Choose Trail Running Shoes and Products

However, before heading to the mountains, you need to choose trail shoes specifically designed to venture beyond the asphalt. Trail running shoes differ from road shoes in several ways:

Rough Terrain Grip: Reinforced outsoles enhance traction to help you move more safely over dirt, mud, gravel, roots and rocks.
Foot Protection - A variety of internal and external features help protect feet from impact with rocks, branches, and roots. Durable upper materials that resist wear and scuffs.
Rigid Construction - Trail running shoes are designed to prevent excessive foot rotation. Also, because trail running involves a shorter and more variable stride as you adjust to the ground to find the optimal balance, pronation control is not something to pay much attention to.
This article covers four things to help you choose the best shoes to buy:

Shoe Type: the options are; for easy trails, bumpy trails, or off-piste
Cushioning - Options range from barefoot to great cushioning
Drop / Drop: this measure affects the running mechanics
Fit - You should get expert help and be willing to change your shoe choice because this is the most important consideration




Types of Trail Footwear
Shoe selection begins with evaluating the type of trails you plan to run on. Make your best guess at this point: if you run regularly, a new pair of shoes will have a life expectancy of four to six months, which is another way of saying that the opportunity to try other alternatives will not be far off.

Trail running shoes fall into three broad categories:

Light
Minimalist Light Trail Shoes

Lightweight trail running shoes are designed for relatively even surfaces. Think maintained roads, gravel roads, and wide tracks. These shoes are the closest in weight and construction to road shoes.

The characteristics of this category of footwear include:

• Modest rock and root protection
• Lightweight designs make it easy to keep a fast pace
• Moderately rigid constructions that promote stable foot placement
• Shallow studded soles provide traction on slippery floors
• On some shoes: ample cushioning in the midsole that allows you to comfortably ride mile after mile
• In other shoes: minimal cushioning in the midsole that allows you to feel more in contact with the trail

Resistant
Trail Medias Shoes

Rugged trail running shoes are basically designed for running on mountain trails, which can range from a trail engineer's masterpiece to laying out abandoned trails. Therefore, this category covers the widest spectrum of terrain.

Features can include:

• Toe protection in the front and hidden underfoot plates to protect against roots and rocks
• Strong materials and coatings for protection against dirt and thorns
• Rugged midsole cushioning to absorb footfall during steep descents and hard rock plate landings
• Supportive upper and rigid structures to stabilize feet on curves and unstable surfaces. Some models also include internal stems, which add stiffness to the midsoles
• Various lug patterns provide grip and stopping power at any angle
• Chunky, multi-directional studded soles for traction on soft, wet and muddy ground. The wide space between the studs allows the mud to shed freely
• On some shoes: soft, strong rubber that grips on wet rocks or wooden surfaces
• In other shoes: harder and less adherent rubber that offers greater durability

All terrain

Padded Trail Shoes
If you plan to run where mortals fear to tread, off-road / off-road shoes are for you. The off-road shoes offer all the features listed for rugged trail shoes, above, with a few improvements:

Materials will be stronger - you may see polyurethane foam midsoles, for example, instead of the EVA foam midsoles found in most rugged trail running shoes
The structure will be sturdier to provide greater “torsional stiffness,” which means that a shoe is less likely to give way when high torque is applied. This is important when very few of your footsteps are on flat ground.
Using in remote areas can carry you through streams and swamps and expose you to harsh climates, so you'll find more waterproof shoes in this category.
Buying trail shoes for hiking, trekking or hiking - Some hikers do this to save weight. That's fine, but be prepared to replace them often. Whether you find them more or less comfortable will depend on the weight of the backpack, the hardness of the road and the resistance of the foot.

If you decide to do it, look at the off-piste models because they offer more durability and support than tough or lightweight trail shoes. Here you can see the list of best lightweight hiking and trekking shoes.

Cushioning
The level of cushioning, sometimes referred to as "sole height," has remained largely unchanged for many years until barefoot shoes revolutionized the industry. A few years after that, a contrary trend emerged when sneakers with cushioned midsoles hit the market.

Today, this “feel” versus “float” damping spectrum offers you a wide range of options:

• Barefoot / Barefoot: As you can imagine, these are the shoes without padding on the sole. The appeal is that they allow you to develop an enhanced feel for the trail and your own biomechanics.
• Minimalist: These shoes are a good option if you want a better trail feel but aren't comfortable giving up all the cushioned midsole padding
• Moderate - One could classify them as traditional trail running shoes, with enough padding for you to comfortably run on rocky and rugged trails
• Maximum: these are the models that offer a lot of padding in the midsole. Devotees say that shoes with maximum cushioning are easier on the joints and reduce fatigue in high-mile runs. Naysayers say the super soft cushioning in some shoes makes the toe "squishy" (less efficient) while running.

Fall / Drop
Heel to toe drop or drop is a measure closely related to cushioning height. From 0mm to greater than 12mm, heel to toe drop is the difference between height at the heel and height at the forefoot:

Barefoot shoes have a 0mm drop
Minimalist shoes usually have a 0-4mm drop
Moderate and maximal shoes offer a wide range of height differences between heel and toe


To decide which heel drop will work best for you, consider these tips:

Match the fall with your current sneakers. You will avoid playing with the biomechanics of your body. And keep in mind that even if you are buying the same model of shoe, you should check the drop. From time to time, a sneaker brand may alter the drop from heel to toe when updating a sneaker design.

If you don't have running shoes, look at your other shoes. Look at your other athletic shoes first. If you don't have sports shoes, look at your casual shoes.

Most shoes will have a moderate heel-to-toe drop, which simply suggests that you avoid trail running shoes that are at or near the 0mm and 12mm ends of the spec range. If you wear flats or flip flops all the time, then low shoes may be fine.

A low heel drop encourages a midfoot or forefoot strike. The result is a more stable landing pad, along with better balance and muscle engagement.

This beneficial biomechanical change is a huge draw on barefoot and minimalist shoes. However, not everyone benefits or can transition to a low-drop shoe.

If you are considering switching to barefoot or minimalist sneakers, take it easy. Plan for a few months of transition time and some discomfort while you adjust. To learn more, read Barefoot / Minimalist Running Basics.

Note that you can also find shoes with moderate and maximum cushioning that have a low heel drop. Switching from a well-cushioned high-heeled sneaker to a well-cushioned low-heeled sneaker is not for everyone. It involves some discomfort and takes a little time to adapt.





Adjustment
Fit is more important than any other consideration. A shoe that gets rave reviews is not a great shoe for you unless it fits your foot. And getting a good fit involves more than length and width. Feet are biomechanically complex and a good fit will also take into account factors such as arch shape, arch length, foot volume, and more.

Consider shoe lasts: Each brand builds their shoes around a sophisticated foot shape called a "last." Your goal is to find which brands have a similar last to your foot. Then you can shop online and have a better chance of getting shoes that fit you well.

Don't assume you know the size of your shoe - your feet change as you age, so it's always wise to measure yourself. Next, you need to take into account the fact that your feet swell as you run - you'll want shoes that provide the right length and width at the toe.

Get a fit study: A shoe specialist can assess the size and shape of your feet and advise you on how different brands fit. Many stores can do this for you, but you should plan ahead for the best experience.

You may not need to make an appointment, but we recommend choosing an uncrowded schedule or asking when the more experienced footwear staff will be in the store. Go later in the day because your feet swell up and you can make sure you get shoes that are big enough to fit.

Finally, a shoe specialist can help you come out with sneakers that alleviate a wide range of foot problems, such as bunions, toe pain, plantar fasciitis, and more. A specialist can also advise on your braces or find a pre-made insole to suit your needs.

How to choose my trail running shoes?

 How to choose my trail running shoes?

Finding the right sneakers is for some and for some a very complicated mission, a mission that becomes even more complex when one is new to the discipline. The process of choosing a trail running shoe, of course, is not exempt from this difficulty, not a few years ago, when the discipline was semi-unknown, nor now, when the world of mountain racing is gaining in popularity, diversity and technicality.

- How to choose my trail running shoes and products

The perfect shoes may not exist, but the right shoes do exist. As in everything in this life, we do not have an ABC to reach them but, fortunately, we have experts and runners hardened in a thousand battles that can help us not to trace the wrong path in our search for the long-suffering footwear that will take us along trails , peaks, slopes and ravines. Cristóbal Colón, podiatrist and CdM collaborator, and Juanan Ruiz, Ultra Trails runner and manager of the Tottrail store, advise us on this delicate task.

1. ADVICE YES, BUT EACH ONE IS EACH ONE

Each is from a mother and a father. Listen to the advice and feelings of other runners but do not assume them as your own. The preferences and tastes of other trailrunners do not necessarily have to suit you. Today we have more information than ever on this discipline, information of great value that can be of great help, but this is not mathematics: there are no perfect results or general laws; what may be good for one may be an ordeal for another. Advice yes, but, as our head podiatrist, Cristóbal Colón, says, “each one is each one”.

2. NEITHER DROWNED NOR UNTIED

This is a classic and as such cannot be left off the list. The shoes, neither fair nor dancing. Paying attention to the last is essential for a good fit. "The consistency of your foot –whether it is narrow or wide– with the last is very important to adapt to your fatigue partners," says Juanan Ruiz.

3. A SNEAKER FOR EVERY SITUATION

There is no perfect shoe but there is the right shoe. It is not the same to run 20 km than to do 60 km, it is not the same to run on grass, on a not very aggressive terrain, than to do it on a technical and stony terrain, it is not the same to train as to compete ... Is it necessary to continue? In the world of mountain racing we can find a great diversity of situations that require a diversity of solutions.

Therefore, it is important to have several models of shoes, one for each situation. While it is true that it involves a greater outlay, it is no less true that our performance in the race and our feet will thank us for it. Juanan Ruiz makes it clear to us: “the secret is to have a good closet”.

4. FASHIONS APART

Sometimes it is healthy –physically and psychologically– to forget about fashions, brands and images and really think about what is important: how much do we weigh? What type of footprint do we have? What is our running technique? The needs of each broker are different; We all need shoes, true, but we all have different physical conditions. It is necessary to adapt our purchase to those needs, because each one will be better off with a shoe with a specific drop and with a specific last. Columbus's advice on this matter is direct, blunt: "Don't eat 100% advertising."

5. THE NEW vs THE OLD

A sneaker review does not always mean higher quality. The new version of our favorite sneaker can break our schemes, that is, it may be totally different from what we knew. Because we like the first design, we don't necessarily have to like the new version, and vice versa. Anyway, it is clear, there are second parts that are good.

6. IN THE STORE

If you are new to this, the most sensible thing is that you let yourself be advised by the sales professional of the store. Squeeze him with the questions that arise and put him to the test. In addition, it is important that you put on the two feet of the model you have chosen in situ. Tie them well and walk or jog gently through the store because this is where the first sensations begin. Invest a little more time and do not stop trying half a number more and a half number less of your size, you already know that there are differences between the same size of two different brands.

How to choose your trail running shoes?

 How to choose your trail running shoes?

It is clear that one of the most common questions among "Trail Runners" is - we say it from experience - How to choose your trail running shoes? The choice of our / yours trail running shoes is one of the most important to be able to enjoy from the mountain with guarantees.

- How to choose your trail running shoes and products

That is why, and thanks to our experience, we present you a series of questions that you should ask yourself when choosing your ideal shoes. It is clear that this is a general approach, since many other personal factors, philosophies, etc ... of each individual come into play.

1. TYPE OF USE
- COMPETITION: Obviously, competition-oriented shoes have some common characteristics among all of them. Weight is one of the most important factors among this group, we are talking about shoes that are around 250g (approximately). The last is usually another of the differential points, most of the time betting on rather narrow lasts and lighter, more minimal insoles. Another point that we have seen that is usually a common denominator among shoes intended for competition is the drop, since it is usually somewhat lower (this rule is not always met).

- TRAINING: In this case, we are looking for shoes with a greater weight, probably due to a direct relationship in general structure of the shoe and cushioning (which is superior). The last is usually wider prepared to support more volume of kilometers. Another point that this shoe profile usually has in common is durability, the materials are more durable than in competition shoes, for example.

- MIXED: At this point we find the "intermediate" shoes that can be used both for competition and training. Their numbers are in the middle of the two mentioned above, although depending on the profile of the runner they may be more for training or competing.

2. TYPE OF LAND
- COMPACT: When we talk about terrain we must talk about the sole and there is a big difference between soles intended for compact terrain and oily terrain. In this case, the soles are usually with less prominent studs and with more studs bareness (multi studs), with less space between them. In the photo you can see a clear example of this type of soles. In this sense, although it does not always have to be this way, uppers can be less protected, somewhat more open and breathable.

- DECOMPOSED: A terrain that is difficult to control on many occasions, that is why shoes are so important in this type of terrain. What we must pay attention to if we are looking for shoes for these types of terrain on the sole, which must be with prominent and separate studs, to avoid saturation of the mud. Another of the points in common that these shoes usually have is the more protected upper, both in protections and in the mesh, which is usually more resistant and waterproof (not always). They can also incorporate leggings or tighter collars.

- VERSATILE: Obviously we are talking about those shoes that are located somewhere in the middle, they do not have a heel as prominent as those specific for greasy terrain, but not as little as those for compact terrain. A profile of shoes that without being specific in anything, will work correctly in everything.

3. DIFFICULTY OF THE TERRAIN
- TECHNICAL: We speak of technical terrain when we speak of broken, stony areas, with difficulty in walking. If our goal is to run on these terrains, we should look for structured shoes, with good support and fit. In addition, the outer protections must be prominent, to avoid impacts on the foot. They usually incorporate anti-rock plates in the sole / midsole, to protect the soles of the feet, especially over long distances.

- EASY: The easy terrains are those that are well marked, that do not have many obstacles that prevent our progress. The shoes for these areas are less structured, somewhat more "free". The sole tends to have less prominence on the studs and with fewer protections (anti-rock plate).

- VERSATILE: The shoes for changing terrain, versatile, are usually a point in between the two previous ones. They are not usually very structured "tank" shoes, but neither are they without structure, they will work correctly on easy and technical terrain.

4. DISTANCE
- SHORT: We are talking about a profile of shoes that are usually lighter, with less structure in general. Damping is usually less generous, lower profiles. The last can be somewhat narrower, sharper and the templates are usually more minimal.

- MEDIUM: That intermediate point that can be used for both short and medium distances, depending on the runner profile we are, is surely the most versatile shoe profile if we talk about distances. Its structure is usually medium and its cushioning pleasant, without being very cushioned.

- LONG: They tend to be sturdier, more structured and, as a consequence, heavier shoes. The midsole is usually more of the protagonist, with higher profiles and with wider cushioning sensations. The last is usually wider and its templates are of higher quality and profile.

5. RUNNER WEIGHT
- LIGHTWEIGHT (H <70kg / M <55kg): Shoes that tend to be less structured, lighter and with less cushioning (lower profiles), in general.

- MEDIUM (H70-80kg / M55-65kg): For this runner profile, we should look for shoes with a little more body, more structured. The midsole is usually of higher profiles and with greater sensations of cushioning.

- HEAVY (H> 80kg / M> 65kg): They are usually shoes with more body, more structure (higher weight). The midsole tends to offer greater cushioning thanks to higher profiles and more thought-out compounds.

6. FINAL REFLECTION
- It not only depends on the weight of the runner, it depends on many other factors.

- It also depends on the sensations, the experience that we want to have when running (Natural running, minimalism, terrain sensations, protection ...)

- Obviously, it depends on our training area. We must analyze our training "yard" to be able to choose a correct trail running shoe for us.

- Our personal goals, our bets, when running will be the ones who mark the profile of shoes we want to choose.

- The more we know about ourselves, or the friend who asks us for a recommendation, the better recommenders we will be (previous models, tastes, sensations, terrain, technique, distances ...).

Three differences between trail running and running around the city

 Three differences between trail running and running around the city

If you are a regular city runner and you are thinking of switching to trail running, be very careful about changing "hard". And it is that running on asphalt and running through the mountains have little to do; the difference is even greater if we are used to running on a treadmill. Today we explain some differences between trail running and running around the city: viton, mountain or asphalt?

- Three differences between trail running and running around the city and products

Different training, different preparation
In the case of mountain races, be clear that they are much harder than those you can do in the city. The orography of the terrain usually has many ascents and descents, it is one of the factors with which we measure the hardness of a trail. Be very careful with races considered "leg-breakers": those that involve making a considerable ascent and then descending and repeating this process several times.
Preparation for trail races usually takes longer than those for a race on asphalt, and always after having run on the flat. It will be important that in our weekly workouts we always include fartlek sessions, characterized by changes of pace. In addition, in trail training, lower body strength work is very important, either with our own body weight or in the gym.

Work on proprioception thoroughly
Especially the ankles. The terrain on which we are going to move in a trail race is unstable and uneven. We are no longer talking about more or less steep slopes or slopes, but rather that on our way we can find stones, mud or even sloping terrain.

To deal with these unforeseen events, it is best to work on proprioception or the ability to know where each segment of our body is at all times. This will help us to prevent possible injuries (the most frequent are sprains or ligament injuries). You can see some exercises to work ankle proprioception here or here.

Choose the right footwear
Just as we do not use lifting shoes to go running, we must also take care of the choice of our shoes when going out to the mountains. Trail running shoes are characterized above all by having a type of sole with better grip than traditional running shoes. The type of sole to choose will depend on the terrain on which we are going to move: it is not the same to run on stones than on grass, and we will need a different grip.

In any case, trail running shoes have a studded sole and a lot of pattern to effectively grip the ground without slipping or falling. In addition, its materials must be specific to protect us from inclement weather (rain, lower temperatures, mud ...).

Taking these three factors into account, we encourage you to start preparing to run on a different terrain, how about trying trail running as a challenge for 2015?

HOW TO CHOOSE YOUR TRAIL RUNNING SHOES?

 HOW TO CHOOSE YOUR TRAIL RUNNING SHOES?

Trail running is defined as running in the middle of nature. Trail and asphalt running are often seen as antagonists. However, both disciplines are not so far from each other. It is true that the terrain where it is practiced is different, but the basic principle remains the same: put one foot in front of the other! However, a different terrain implies different needs. Let's start with the sneakers.

- HOW TO CHOOSE YOUR TRAIL RUNNING SHOES AND PRODUCTS

WHAT ARE THE DIFFERENCES BETWEEN TRAIL SHOES AND ASPHALT SHOES?

The differences between trail and asphalt shoes are due to the terrain. On trail, you will need GRIP but also PROTECTION, SUPPORT and STABILITY on uneven terrain.

THE GRIP ON TRAIL RUNNING SHOES

With marked studs, you will immediately feel the dust, stones and even snow. It's a wild thing!

The studs allow a better grip on soft ground, it is true. However, less aggressive studs will suffice on dry ground. They will provide greater stability as well as better efficiency.

The sole of many trail running shoes is usually quite versatile. They allow running in any condition.

PROTECT YOUR FEET WHEN PRACTICING TRAIL RUNNING
Trail running shoes are reinforced by protections that reduce foot contact with sharp edges and sharp stones. On the upper part of the shoe, the reinforcements will protect the toes and instep from bumps or scratches.

Therefore, despite the aggressiveness of the terrain, trail running shoes are very durable.

FOOT SUPPORT FOR GREATER SAFETY
The support of the instep must be precise and effective to avoid the rotation of the shoe on unstable or sloping ground.

A STABLE SNEAKER FOR IRREGULAR GROUND
The stability of a trail shoe is achieved through firm cushioning and a fairly rigid design. In this way, the shoe will compensate for small support errors and give you confidence.

The control of pronation is not essential on trail, although it is on asphalt. In fact, on uneven terrain, the supports are constantly changing.

WHAT CRITERIA SHOULD I USE TO CHOOSE MY TRAIL SHOES?
Trail running demands shoes designed for uneven terrain. The current offer is so vast that it is easy to get lost. But do not spread panic! To choose the right shoes, you just have to ask yourself the right questions:

HOW WILL I USE MY SNEAKERS?
By use we mean:

the type of terrain,
our goals and
the distance to travel.

On mainly SOFT or slippery SOILS, bet on an aggressive grip. The sole should have deep and separate studs to expel mud. Good instep support will help you avoid surprises ... and imbalances!


Is the terrain where you move VARIED? Especially on ROADS IN GOOD CONDITION? Choose lightweight and versatile shoes. Studs up to 4mm provide the necessary grip on most surfaces. They will help you maintain good performance. The thin thickness of the sole will provide lightness and stability (less deformation of the studs and the foot closer to the ground). Finally, the flexible shoes will facilitate the extension of the foot in the fast parts.


On HEAVY and rocky TERRAIN, you will need a stiff midsole for stability. The upper part of the shoe will be specially reinforced to protect your feet from stones.


Won't the SNOW stop you? Your shoes should prioritize grip with marked studs fitted with metal studs. Look for a precise hold and reinforced protection against the elements. The integrated shin guards and waterproof membrane will prevent you from running on wet feet.

OBJECTIVES AND INTENSITY
Have you just started trail running or just want to go out a few times a month for fun? Choose lightweight and versatile shoes. Bet on comfort when you try them on.

- For regular use with the aim of progressively improving, your shoes must be reinforced and favor support. They will also be perfect for the long hours of harder training.

--In competition, bet on featherweight! Very lightweight shoe focused on performance, precision and dynamism, with just the right amount of comfort and cushioning.

DISTANCE
The distance you run will also be key in your choice. Look for a lightweight and responsive shoe for short distances (less than 15km). A “classic” multi-purpose shoe suitable for medium distances (15 - 50 km). Finally, more reinforcement and cushioning will relieve you in distances of more than 50 km and ultra-trails.

Distance can also influence your options in terms of camber and cushioning.

TAKE INTO ACCOUNT YOUR PHYSICAL CHARACTERISTICS
It is obvious that the size of your foot will influence your choice. A larger foot size will require a shoe with more support and cushioning for comfort. A smaller one may require more movement and lightness.

Finally, when trying them on, discard any that put pressure points on your foot. Even if the shoe is on sale, the discomfort will not improve as kilometers progress! The choice of the number can also make you doubt. Leaving at least 1 cm in front of the toes is a good start. Try on your shoes at the end of the day if possible.

When you gain experience, you will be correct in your choices. As for the color ... We don't get involved there! It's up to you!


To choose your trail running shoes, define:

The main driving range (soft, steep or varied)
Your goals and intensity (leisure, progress - training or competition)
Your running distance (short distance to ultra trail)
And pay attention:

• To your physical characteristics (size)
• To your sensations during adaptation (support, comfort, size)
• To your experience and progression