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.