---
title: "Trail running shoes for long-distance treks – how to choose and why wear them?"
description: "Planning a long-distance trek? Read how to choose the best trail running shoes, why they're the ideal choice for long routes, what their pros and cons are, and our tips."
canonical_url: "https://gramino.com/blog/trail-running-shoes-for-long-distance-treks-how-to-choose-and-why-wear-them"
last_updated: "2025-05-31"
---

# Trail running shoes for long-distance treks – how to choose and why wear them?

Authors: Petra Kovalčíková

Date: 2025-05-31

Planning a long-distance trek? Read how to choose the best trail running shoes, why they're the ideal choice for long routes, what their pros and cons are, and our tips.

Planning to set off on a long-distance trek? Then one important decision awaits you – which shoes to put on. **In recent years, trail running shoes in particular have proven themselves on long-distance treks.** Think of careful footwear selection as an investment in your future happiness. As a hiker you have to rely on your feet 100%, every single day – for several weeks or months in a row, hundreds to thousands of kilometers. If you pick the right ones and take good care of your feet at the same time, you can walk an entire trek without a single blister or sore spot.

Every foot is different, which is why choosing shoes is a far more subjective matter than it is with most other outdoor gear. **Foot shape, footstrike, walking speed and personal preference** differ from person to person. What fits one person perfectly may not suit another at all. You'll usually only find the right shoes for you by trial and error. **It's good to get your bearings in the basic concepts beforehand, though – things like drop, the amount of cushioning, the width of the fit or the type of outsole** – in short, to know what to go by when choosing trail running shoes (trail runners).

## **Why trail running shoes and not another type of shoe?**

Trail running shoes were created, as the name suggests, for running off-road – and that's exactly why they've proven themselves on long treks too. Compared to road running shoes they have **a more aggressive outsole tread** that grips on rocks, mud or gravel. They're also usually more resistant to abrasion and protect the foot from impacts thanks to a reinforced construction and protective elements (a rock plate, for example).

Compared to hiking boots, trail runners stand out for their **low weight**, **high breathability** and **more natural foot movement**. An old rule says half a kilo on your feet is like two kilos on your back. And every step that doesn't cost you unnecessary energy counts. We covered this topic in more detail in the article "[Hiking boots or trail running shoes – that is the question!](/blog/hiking-boots-or-trail-running-shoes)".

Trail running shoes also **dry faster**. When you get soaked in hiking boots in the rain or crossing a river, it can take several days for the boots to dry out inside again. With trail runners a few hours is often enough. And thanks to better **breathability** your feet sweat less in them, which helps prevent blisters – they're absolutely perfect in combination with merino [Darn Tough](/b/darn-tough) socks, for example!

There are also **low-cut hiking shoes** on the market, which are usually a kind of "hybrid" between trail runners and hiking boots. Compared to trail runners, though, they're generally heavier, less flexible and have a stiffer, less breathable upper. They suit shorter trips more than long-distance treks.

Of all the types of shoes, trail running shoes best support **the natural movement of the foot**, especially if you go for a **model with a low or zero drop and a wider toe box**. This particular combination **draws on the principles of the barefoot** approach: letting the foot work the way it was designed to – naturally, with the muscles actively engaged and without unnecessary cushioning and support where it isn't needed.

And why not classic **barefoot shoes**, then? Primarily because they provide almost no cushioning or support, which you can feel under a heavy load. On long treks they have other limitations too – when walking on scorching asphalt or lava rock, for instance. So they're only suitable for those who already have the transition to barefoot behind them, have strong enough feet and know what they're getting into – in other words, for connoisseurs like our ambassador **Kuba Jonáš**. For most hikers, though, trail runners are better for long-distance routes, because they offer a compromise between a natural footstrike, protection and comfort.

- [Topo Athletic Women's Pursuit 2](/p/topo-athletic-pursuit-2-womens.md)
- [Topo Athletic Men's Pursuit 2](/p/topo-athletic-pursuit-2-mens.md)
- [Topo Athletic Women's Terraventure 4](/p/topo-athletic-terraventure-4-womens.md)
- [Topo Athletic Women's Terraventure 4 Wide](/p/topo-athletic-terraventure-4-wide-womens.md)
- [Topo Athletic Men's Terraventure 4](/p/topo-athletic-terraventure-4-mens.md)
- [Topo Athletic Men's Terraventure 4 Wide](/p/topo-athletic-terraventure-4-wide-mens.md)
- [Topo Athletic Women's MTN Racer 3](/p/topo-athletic-mtn-racer-3-womens.md)
- [Topo Athletic Women's MTN Racer 4](/p/topo-athletic-mtn-racer-4-womens.md)
- [Topo Athletic Men's MTN Racer 3](/p/topo-athletic-mtn-racer-3-mens.md)
- [Topo Athletic Men's MTN Racer 4](/p/topo-athletic-mtn-racer-4-mens.md)

## **Do trail running shoes have any downsides?**

Let's mention one limitation of trail runners as well – precisely because they're designed primarily for running, they aren't expected to take the kind of extreme load a long-distance trek puts on them. Because of that they **wear out faster** than other, sturdier, stiffer and more robust types of shoes.

Trail running shoes therefore need to be **replaced regularly**, usually after 700 to 1000 km. Of course some last much longer and others less – it doesn't depend only on the brand and model, but also on the terrain, your footstrike, your body weight and that of your backpack, and other factors. To give you an idea – on the [Pacific Crest Trail](/blog/pacific-crest-trail-pct-guide) (approx. 4 300 km) every hiker goes through an average of 4–6 pairs of shoes.

And yes, buying shoes more often can add up. But the advantages trail runners bring clearly outweigh that for us. On a long-distance trek you simply have to accept that comfortable, functional shoes are an investment that pays you back with every pain-free step.

## **How to choose trail running shoes?**

There's no universal way to choose the right footwear – it depends on your walking style, the terrain, the load and the anatomy of your foot. Below we look at the key parameters you should focus on when choosing trail runners.

### **Shoe width and shape**

We all have differently wide feet. Some brands (Topo Athletic and Altra, for example) make **trail runners with a naturally wider fit**, shaped more like barefoot shoes than running shoes. If you have a wider foot or your feet swell on longer climbs, you'll be grateful for that width. The shoe shouldn't pinch anywhere, but at the same time it has to hold your heel and midfoot firmly in place.

Above all **room for your toes** (the toe box) is key – your toes splay naturally with every step. Trail runners with a wide toe box allow a natural distribution of weight and a more stable stride, and they reduce the risk of blisters or deformities (bunions, for example).

Shoe width is marked with letters that indicate how much room there is inside the shoe. B is considered the standard width for women's shoes, while D is the common width on men's models. E and 2E (EE) denote wider variants, with 2E being the extra-wide version. If you regularly have trouble with narrow shoes or need more room for your toes, width E or 2E will give you more comfort.

[Topo Athletic Women's Pursuit 2](/p/topo-athletic-pursuit-2-womens.md)

### **Size**

When choosing trail running shoes for long-distance treks, it's essential to pick the right size, which may differ from your everyday around-town size. The general recommendation is to choose shoes roughly **1 to 1.5 sizes larger** than your foot size. The reason is the natural swelling of your feet after a long day on the trek, as well as their slight "stretching" under load and repeated footstrikes.

Especially when walking downhill, more room in the toe box helps prevent your toes painfully hitting the front of the shoe. If the shoes are too tight, the risk of sore spots, blisters and, in the worst case, losing toenails goes up. When trying shoes on, watch out for the **different size numbering systems** – American (US), European (EU) or British (UK), which differ considerably from one another. It's best to go by foot length in millimeters (the mondopoint), which most manufacturers state and which is the most accurate guide when choosing.

### **Drop**

Drop is the **difference in height between the heel and the toe of the shoe**. It's stated in millimeters. Zero drop, which is typical above all of barefoot shoes, supports a natural footstrike and muscle engagement, but it requires adaptation. If you're used to classic footwear with a higher drop (you'll commonly find a drop of up to 10 mm on ordinary shoes), consider transitional models with a drop of 3–5 mm. Then try zero-drop trail runners on shorter trips and day climbs first, gradually adding the load of a backpack and a bigger helping of kilometers.

### **Cushioning height (cushion / stack height)**

Cushioning height refers to the **distance between your foot and the ground** – that is, the total thickness of the sole including the midsole, which affects the level of comfort, cushioning and contact with the terrain. More cushioning = more comfort on hard terrain and fewer jolts, but also less contact with the terrain. Less cushioning means more stability and more feel for the surface.

Trail running shoes have more cushioning than barefoot shoes, for example, which give you almost direct contact with the terrain (and in which you feel virtually every pebble you step on). That means they absorb impacts better and provide more comfort on long treks, while you still don't lose the feel and know what you're stepping on and where.

### **Outsole and traction**

The outsole of trail running shoes plays a key role when walking off-road – it affects traction (that is, grip) and how sure your footing is on various surfaces such as mud, loose soil, wet rocks or roots. The outsole tread (the lugs) tends to be more pronounced on trail runners than on road shoes, and its depth and shape determine how well the shoe holds on a slippery or unstable surface. On technical routes and in the wet, good grip is absolutely essential for moving safely.

One of the most respected outsole manufacturers is **Vibram** – it specializes in developing highly durable, high-performance rubber compounds known for their excellent grip and long life. You'll find Vibram outsoles on a whole range of top trail running shoe models, and you'll recognize them by the distinctive yellow logo.

[Topo Athletic Men's MTN Racer 4](/p/topo-athletic-mtn-racer-4-mens.md)

- [DexShell Running Lite Sock 2.0](/p/dexshell-running-lite-sock-2-0.md)
- [Tidy Gear Gaiters](/p/tidy-gear-gaiters.md)
- [Darn Tough Women's Critter Club Micro Crew Lightweight](/p/darn-tough-critter-club-micro-crew-lightweight-womens.md)
- [Darn Tough Men's Light Hiker Micro Crew Lightweight](/p/darn-tough-light-hiker-micro-crew-lightweight-mens.md)
- [Darn Tough Women's Bear Town Micro Crew Lightweight](/p/darn-tough-bear-town-micro-crew-lightweight-womens.md)
- [DexShell Ultra Thin Crew](/p/dexshell-ultra-thin-crew.md)
- [DexShell Trekking](/p/dexshell-trekking.md)
- [Injinji Run Lightweight Mini-Crew](/p/injinji-run-lightweight-mini-crew.md)
- [DexShell Thermlite](/p/dexshell-thermlite.md)
- [Darn Tough Men's Hiker 1/4 Midweight](/p/darn-tough-hiker-1-4-midweight-mens.md)

### **Rock plate**

A rock plate is a thin reinforcement in the sole that protects the foot from sharp rocks and hard impacts. It's useful in technical terrain – if a rocky route awaits you, a model with this reinforcement (as on the [Topo Terraventure 4](/p/topo-athletic-terraventure-4-mens)) will make every step significantly more pleasant.

### **Breathability vs. membrane**

You'll also find "waterproof" trail runners with a membrane on the market. If you're deciding whether to buy shoes with a membrane or without, hikers' experience speaks clearly – most prefer **lighter, more breathable models without a membrane**. A membrane does hold out for a while, but once it gets soaked it takes a long time to dry and reduces comfort. On top of that, any shoe with a membrane will always be less breathable than a shoe without one.

It's much more practical, if the need arises, to reach for a combination of classic trail runners without a membrane and [waterproof socks](/c/clothing/waterproof-socks). This combination has also proven itself for us in snow in mild winter conditions. And for more safety on icy or slippery surfaces you can simply put [microspikes](/c/gear/microspikes) on your trail runners.

### **Lacing**

You may not use this when actually choosing shoes, but it can come in handy on the trail. Lacing your shoes correctly can significantly affect comfort and stability while walking, and it can often solve problems like a slipping heel, pressure on the instep or unpleasant rubbing. If your heel doesn't sit well and lifts inside the shoe, for example, the so-called "**heel lock**" or "**runner's loop**" lacing can help – that is, threading the laces through the last eyelets one extra time, which fixes the ankle more firmly and improves heel hold.

Conversely, with pressure on the instep or a sore spot on a particular part of the foot, you can try techniques that create more room – such as "**window lacing**" (skipping one crossover) or asymmetric lacing. It's worth knowing several of these methods and adapting your lacing to the current needs of the terrain and your feet.

[Tidy Gear Gaiters](/p/tidy-gear-gaiters.md)

## **Topo Athletic – trail running shoes for running and long-distance treks**

[Topo Athletic](/b/topo-athletic) is an American running footwear brand that has gained a lot of popularity in recent years in the hiker community on long-distance trails all over the world. And that's mainly because they **combine the barefoot approach entirely naturally** (zero or low drop, wide toe box, natural foot movement) **with the comfort and protection** you need on a trek.

We wear Topo shoes ourselves on the Gramino team and we swear by them. We've had a great experience with them on long-distance trails and in everyday walking, because they're comfortable, lightweight and fit the foot well. That's why we're so happy that you can now find them in our range in the [shop](/c/footwear).

## **Comparison of Topo** Athletic models

We currently offer four different Topo trail running shoe lines – **Pursuit**, **Terraventure**, [**Traverse**](/p/topo-athletic-traverse-mens) and **MTN Racer**. Even in the standard version, all models offer a wider toe box (the front part of the shoe) than most common brands, so your toes have plenty of room to move naturally. The Terraventure model is also available in a **Wide** version, which has an even roomier toe box than the standard variant. We offer all models in both **men's** and **women's** versions. You'll find the Topo trail runner size chart in the size table on every Topo product page.

[Topo Athletic Women's Terraventure 4 Wide](/p/topo-athletic-terraventure-4-wide-womens.md)

## Our experiences with Topo Athletic

### **David Czempka (co-founder of Gramino)**

"After many years of trying, trial and error, I finally feel like I've found the one – a beauty called [Terraventure](/p/topo-athletic-terraventure-4-wide-mens) from [Topo](/b/topo-athletic). They're the very first trail runners that last me right up to the moment the tread on the outsole disappears completely. With most of my previous models it regularly happened that the upper started tearing on the outer side of the instep. So I either had to laboriously stitch the shoes up on the trek or replace them outright, even though the outsole itself would have handled hundreds more kilometers. It was apparently because they weren't wide enough and the material took a beating.

I don't go easy on my Terraventure trail runners and I use them for most of my outdoor activities. I run in them on asphalt in the city, I take them on weekend trips and into mild winter and on all my other treks. They also came through brilliantly on a nine-day trek in Kyrgyzstan, where we moved mostly over demanding scree and gravel. Even though I really put them through it, they regularly handle around 1200 kilometers with me before the tread finally wears out.

Topo Terraventure give me exactly what I expect from ideal trail runners – perfect comfort, low weight, great breathability and, above all, a wide enough instep. I feel like I'm in slippers in them, my foot has plenty of room and they don't pinch me even on long climbs when my feet swell. I'm currently wearing out my third pair and I have no hesitation about choosing them a fourth time."

### **Peťa Kovalčíková**

"I've hiked the [Pacific Crest Trail](/blog/pacific-crest-trail-pct-guide), the Continental Divide Trail and several other shorter treks in Topo trail runners. I've tried various models, but the [Terraventure](/p/topo-athletic-terraventure-4-womens) line has proven itself the most – in my view it offers the best balance between comfort, reasonable cushioning and a low (but not completely zero) drop, which suits my feet. My only criticism would be the repeated wear of the material on the inner side below the ankle. It's most likely related to my walking style and it has no effect on the shoe's function – it's more of a cosmetic flaw that can easily be fixed by stitching or gluing. Overall, though, these are shoes I trust completely in the field, and they won't be missing from my next planned adventure either!"

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