Introduction

Choosing the right gear is essential in trail running. Every type of terrain, elevation profile, and distance requires a balance of protection, comfort, and performance. The wrong pair of shoes can lead to blisters, pain, or injury, while a poorly fitting or bouncing pack can ruin your enjoyment with chafing and instability. This guide combines real-world experience and technical advice to help you select the trail running shoes and pack best suited to your goals and body type.

1. Understanding the Key Criteria for Choosing Trail Running Shoes

1.1 Traction, Lugs, and Outsole

The first factor to assess is the outsole. On muddy or rocky trails, aggressive lugs and sticky rubber provide grip. The deeper the lugs (5 mm and more), the better the traction on mud, snow, or wet leaves. For dry, rolling terrain, shallower lugs offer better energy return and efficiency.

1.2 Stability and Foot Support

A good trail shoe should secure the foot while giving enough room in the toe box to prevent black toenails. The heel should be locked in, the forefoot should have enough space, and the shoe should resist twisting. Check torsional rigidity: overly flexible shoes can lead to sprains, while overly stiff models reduce ground feel.

1.3 Protection and Breathability

Trail shoes must shield your feet from rocks and roots while managing moisture. Waterproof membranes are great for short runs but can trap sweat and dry slowly over long distances. For ultras, breathable models—though not waterproof—dry faster and reduce the sauna effect that causes blisters.

1.4 Sizing, Fit, and Comfort

Try on shoes at the end of the day or after a run, when your feet are swollen like they would be during a race. Choose a half or full size up, leaving about a finger’s width in front of the toes. Your foot should feel secure at the midfoot and heel, with no compression in the forefoot. A shoe that’s too big can still cause blisters if the foot moves inside.

1.5 Cushioning

Cushioning protects you from impact, especially downhill. Low-stack shoes offer precision and stability on technical terrain, while more cushioned models provide comfort during ultras but reduce agility. Choose firm cushioning for short, technical races, and more generous cushioning for long-distance efforts.

1.6 Drop and Running Style

Drop refers to the difference in height between the heel and forefoot.

• High drop (≥ 9 mm): reduces calf strain, encourages heel striking.

• Low drop (0–4 mm): promotes midfoot strike and a more natural gait but stresses the posterior chain more.

• Mid drop (5–8 mm): a versatile compromise.

There’s no one-size-fits-all drop — it should match your biomechanics. If you're switching to a lower drop, transition gradually and strengthen your calves and core.

1.7 Weight and Runner Profile

Lighter runners (under 70 kg) can opt for flexible, lightweight shoes. Heavier runners will benefit from more cushioning and a stable platform to absorb impact. Reducing weight improves efficiency but shouldn’t sacrifice protection or durability.

2. Choosing Your Trail Running Pack

Once you go beyond 20 km or face mandatory gear due to weather, a pack becomes essential. The wrong choice can cause chafing, bouncing, or lack of storage.

2.1 Volume Based on Distance

• Short runs (< 20 km): 2–5 L for soft flasks, keys, windbreaker.

• Intermediate distances (30–50 km): 5–8 L for water, nutrition, waterproof layer.

• Ultras (80 km and up): 8–12 L or more for water, food, and mandatory gear.

• Full autonomy / bivouac: 12–20 L for warm clothing and food.

Adjust volume based on weather: in winter, you’ll need more space for extra layers. Avoid overpacking.

2.2 Comfort and Fit

Your pack should fit snugly like a vest. Chest and side straps ensure stability without compressing your chest or stomach. Test it fully loaded to check for bounce and ergonomic fit.

2.3 Pocket Accessibility

Pockets should let you eat and drink without stopping. Flasks on the shoulder straps, side pockets for gels, bars, and phone, secure pockets for keys or credit card, pole holders — everything should be reachable while running.

2.4 Hydration: Flasks or Bladder

Soft flasks allow small, frequent sips; a 1.5 to 2 L bladder ensures longer autonomy. Choose a leak-proof, easy-to-clean system. Plan extra water storage for ultras with fewer aid stations.

2.5 Extra Features

• Quick and practical pole-carrying system.

• Ventilated back panel and breathable fabric to manage sweat.

• Durable materials and quality zippers.

• Weight: between 150 g and 300 g depending on distance.

2.6 Preventing Chafing and Discomfort

Test your pack in real conditions and adjust straps based on your water volume. Apply anti-chafe cream to sensitive areas. Store heavy items close to your back for better balance.

3. Adapting Your Gear to the Season and Your Goals

3.1 Short Runs (< 20 km)

Light shoes, shallow lugs, mid-drop, moderate cushioning. Minimalist 2–5 L pack for flask and windbreaker.

3.2 Intermediate Trails (30–60 km)

Stable and responsive shoes, medium lugs, protective outsole, mid-level cushioning. 5–8 L pack for hydration, nutrition, jacket, and mandatory gear. Check pole compatibility.

3.3 Ultra (80 km and up)

Comfortable shoes with good cushioning and precise downhill control. 8–12 L or larger pack depending on autonomy. Distribute weight properly and test all gear during training.

3.4 Adjusting for Weather and Terrain

For muddy terrain, use deep lugs; for dry trails, a flatter sole gives better energy return. In cold or alpine conditions: gloves, beanie, windproof jacket. In heat: breathable shoes, ventilated pack, extra hydration.

Conclusion

Choosing the right trail running shoes and pack means understanding your terrain, body, and goals. Your shoes should offer the right grip, stability, protection, cushioning, and drop to match your stride. Take the time to try different models and break them in before race day.

Your pack should meet your needs: appropriate volume, perfect fit, easy access to hydration and fuel, stable and chafe-free. Testing your gear in real conditions gives you comfort and confidence — so you can focus on what really matters: enjoying the trails and achieving your goals safely.