[music] Heather Fell: One of the brilliant things
about running, and something we do go on about quite a bit here at GTN is the need for minimal
kits and it's accessibility. You can just head out the door and do it. Although having the correct
footwear that will help you reach your goals and your needs can or will make all the difference
to your running. [music]
You do, of course, need to ask yourself though how much trail-running are you intending to do?
What is the predominant surface of the trails that you'll be running on? How are you coping with your
current road shoes? What level of support will you need running off-road compared to on-road?
As you can see, there is actually quite a lot you need to think about before investing in a
pair of shoes, so we're going to be covering all the aspects that you need to consider.
Grip is probably the first thing you think of when you think of trail shoes, and it's also usually
the first thing that sends a normal runner with an average pair of running shoes looking for an
alternative, so they can stay upright. When you look at a trail shoe compared to a normal road
shoe, those are also the first things that look significantly different, is the bottom,
the outer sole with the grip. The type of grip on trail shoes really does vary. This is where
the first consideration you need to make, that you think about what trails you want to be running on.
When you look closely, you'll notice there are very small pieces of rubber-type material that are
quite flexible for gripping on slippery surfaces. Then most trail shoes will have lugs like these.
Basically, big pieces of material that are better for gripping on softer surfaces. Many of these
grippy parts will be facing slightly backwards to enhance that grip. It's worth being just aware of
your shoes' ability to hold mud, especially if you're running somewhere that's quite greasy
and that heavy mud. It can end up just clogging up into the grips, and then you lose your grip.
You've also got a very heavy pair of shoes. Another consideration when it comes to grip
is thinking about the mixed terrains. Maybe to get to your trails, you actually have to run on
asphalt which some trail shoes can be a little bit slippery. You might even want a shoe that's
somewhere in the middle. I do quite a lot of my running in a shoe that's actually
officially designed for road, but it's quite grippy. I find it works well on the trails when
I've got a mixture of both. [music]
Running off-road, the surface tends to be a little tougher on your feet, so harder to navigate and
the kind of surface you wouldn't want to run barefoot in. There's a balance between finding
a shoe that is flexible and light enough for your running needs, but gives you enough protection so
that if for example, you stood on a stone, it would dissipate that pressure across your foot.
Now, as a result, trail shoes do tend to be a little bit heavier because they've got that
slightly thicker mid-sole to give your foot that protection. It makes them very robust. If you're
using them for training, especially when it comes to running in the offseason, that's not really a
problem. You'll find that most brands will offer a racing type of trail shoe as well so it gives you
that lighter version. Do just bear in mind that it'll give you maybe a little less protection.
We're getting accustomed to seeing road shoes with a rather thick mid-sole. In fact,
up to 40 mil thick as per the World Athletic new rules. Unsurprisingly, this hasn't transferred to
trail shoes, and for a very good reason. Imagine if you were running on an uneven surface an extra
40 mil higher than you need to be. It's a recipe for a potential twisted ankle or even worse.
Now, trail shoes do tend to have a slightly wider base of support, so a slightly wider
grip maybe than your foot. That's just to add the extra area for grip. I talked about the mid-sole
being firmer, but it isn't really going to be thicker because you still want to have
a nice low center of gravity, which again, helps for you staying upright on the trail.
If you are used to cushioned or even carbon-plated road shoes, then trail shoes are really going
to feel quite different, but you won't need quite as much cushioning because on the whole,
trails are going to be softer surface, whether that's sand, whether it's gravel or deep mud like
we have in the UK. It's automatically going to be kinder on your joints.
It's worth wearing a decent pair of socks. Trail shoes are built to be robust. They need
to withstand your foot moving under the varying angles as you negotiate that uneven footing. As
a result, the inner needs to last and withstand this extra stress. Your foot is also likely to
be moving in different directions to normal road or track running. To keep your feet comfortable,
make sure you wear a pair of socks that stay in place and deliver what you need depending on the
climate you're running in. [music]
On that note, I would really recommend trying before you buy as trail shoes, even in the
same brand, can quite often vary in the feel of the fit compared to your road shoe. Sometimes,
they tend to feel a little bit tighter because they are less flexible. You might actually opt
for going up half a size so you can wear a thicker pair of socks to keep feet your warm
and comfortable when running in the winter. All of those, we're not saying you have to have a
pair of trail shoes to go and run on the trails. Just saying that it can enhance that running
experience if you've got footwear that's going to match up with what you're running on. I personally
save my hardcore trail shoes for the really muddy depths of winter, and then I tend to run in my
everyday trainer when I'm doing a bit of running on and off the trail. The choice really is yours.
Hopefully, you've enjoyed this and this has given you some insight into running on the trails and
given you a bit of inspiration to go out there and experiment with where you live. Give us a like if
you enjoyed it. Remember, you can subscribe. Just find the globe and hit that. You can also follow
us on our social media channels. [00:05:38] [END OF AUDIO]