Get the right shoes
So you’re looking for your first pair of trail shoes. Charley Radcliffe, a veteran of the Ultra Trail Du Mont Blanc and the London Brighton 100km run, has your checklist
Know your terrain
“If you’re running on a very rocky or technical trail then a more precise fit is needed to avoid movement around the front of the shoe,” says Radcliffe. “You need to know that when you pick a rock to step on, your foot won’t slide around. If you’re on well maintained trails, a more relaxed fit is OK and will be more comfortable.”
Think about distance
“If you’re running a long way your feet will swell and then if there is a lot of descent, you’ll find your toes bashing the end of the shoe,” says Radcliffe. “For that sort of route I will choose a shoe that’s half to one size bigger - much like when choosing a shoe for a road marathon. You can feel clumsy on trails with a bigger shoe but it means you get to keep all your toenails…”
Choose an upper
“This, again, is going to depend on the trails you are choosing with the two main options being a waterproof, ie Gore-Tex, upper or not. For winter and wet running, Gore-Tex is pretty crucial but it comes at a cost – no matter what the manufacturer says, it is not breathable and so you will get warmer, sweatier feet. This is balanced by them staying drier though - as ever, compromise is key. These days, though, there are a number of shoes designed for wet and muddy races that are not waterproof but drain very well. If you are running shorter distances, this might be ideal.”
Think about grip
“Grip is everything and that’s controlled by the cushioning and the rubber used on the sole I’m a big fan of Vibram’s mega-grip, though a number of other companies have great materials. There are different rubbers, again, depending on the type of ground you’re going to be running on – dirt track, rocky technical trails, mud runs – which make them stickier, say, or more rigid.”
Get some sole
“Some shoes have a lot of cushioning – like most of HOKA’s offerings – and some are much more minimal, like Inov-8 and Vibram. Personal preference and foot conditioning will help make this choice. A big debate these days is also how much drop there is. I use about an 8mm drop, but this is entirely personal and there are good arguments for running on a minimalist, zero drop shoe. Just beware switching too quickly – it’s tough on your calves.”