12 Trail Running Shoes for Men and Women Perfect for the Rocky Roads Ahead

Saucony's Peregrine ISO is easily one of the most comfortable and versatile trail shoes on the market, capable of fast hill sprints and cross-country marathons, which makes it our pick for the best overall trail running shoe for men and women. 

The successor to the Peregrine 8 excels in its ability to be flexible yet stable — the upper hugs your foot and ankle tightly for support, and the sole is the perfect blend of cushion and protection from rough surfaces, so you're always able to perform your best, even at the end of a full Ultra race.

Saucony's proprietary Everun technology is a full-length layer of added cushion in the topsole, which provides extra impact absorption and responsiveness with every step — without adding weight! Arch support is neutral, weight is relatively light (9.2 ounces per women's shoe), underfoot cushioning is moderate, and the PWRTRAC outsole features deep, multidirectional lugs. 

While this shoe performs best on cross-country treks, the Peregrine never shies away from a loose ascent or steep, wet descent.

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More: Run Faster With the Best Women's Running Shoes

New Balance has really been bringing the heat lately with their revamped line of running shoes, giving distance athletes the performance and style they demand. This option is similar to the Fresh Foam Zante, with the addition of an aggressive HydroHesion rubber outsole that can grip sketchy trails. For anyone looking to dabble in trail running, this affordable pair is a great entry point.

The design of the Gobi v3 was mainly intended to keep users light and fast on their feet, with a weight of just 9.1 ounces per men's shoe, cushioning near the lower end of the spectrum, an upper and sole that are both highly flexible, and a responsive feel. 

New Balance also redesigned the tongue and ankle opening to better keep out trail debris in this iteration. These aren't the burliest or cushiest trail shoes, but they're the perfect option for any runner looking to make the transition from road to trail.

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More: Run on Pavement With the Best Men's Running Shoes

Hoka is best known in the running community for their highly cushioned running shoes, made to deliver the best impact protection for weak knees and hips, so you can postpone fatigue and keep on chugging when mileage climbs high in the single digits.

The Challenger ATR 5 has some minor updates to its predecessor, including rearranging the lugs so they're closer together at the heel for a more fluid ride, and further apart at the forefoot to help grab the trail or wet surfaces.

Somehow Hoka managed to cram all that cushioning into a package that's even lighter than its predecessor (just 7.7 ounces per women's shoe). They also gave it breathable uppers that provide a firmer, more supportive fit than its competitors, delivering an all-around bomber shoe that can make a rugged trail feel like a tartan track — even at mile 25.

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With a few years of experience under their belt, Nike's trail running shoes are now competing with some of the industry favorites! The Pegasus 36 trail runner was first introduced in the 2000s, but it was reintroduced earlier this year with a fresh look and new performance features. 

Nike's engineers designed this shoe to be lightweight and low-profile enough for the road, yet supportive and durable enough for the trail. There's an entirely new mesh upper that vents during sweaty runs or puddle splashes, durable skins on the forefoot and heel to protect from twig and rock encounters, separate Zoom Air units for more responsiveness and stability on uneven surfaces, and extra large lugs to provide better traction.

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Everything about this shoe feels like a custom-fit glove for your foot! Comfort is pretty unbeatable, thanks to a sock-like collar that virtually eliminates blistering and keeps debris out, a no-sew construction that minimizes chaffing, and the company's HypoSkin upper that molds to and moves with your foot for a motion that's natural and unobstructed. 

New Balance's beloved Fresh Foam provides a plush foundation of cushioning for better weight distribution and joint protection, but without adding weight (just 9.5 ounces per women's shoe). The Hierro 3 also boasts Vibram MegaGrip outsoles that aren't the most aggressive, but are plenty sticky to hold their own in variable conditions. 

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The FujiTrabuco is ASICS' heaviest duty trail runner, and a customer favorite. This shoe combines road-inspired features — such as the company's long-lasting, lightweight midsole compound and Flytefoam, which adds some bounce to your step — with rearfoot gel and a solid amount of cushioning to create a landing that's easier on your body.

Then there's the trail-specific assets, like a rock plate to block trail debris, multi-directional lugs to keep you from slipping and sliding and DUOMAX technology that counteracts overpronation while adding firmness to the midsole and arch of the foot for even more stability.  

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Wide feet have you feeling crammed into most shoes? You'll appreciate Altra's foot-shaped toe box, which allows your foot to lie naturally on the sole rather than cramming your toes together like a can of sardines. But if you have a narrow foot, steer clear — these shoes could have a sloppy fit that could give you a bad time. 

Another notable attribute is the zero drop — the height of the platform remains the same from heel to toe, rather than sloping downward. Experienced runners with proper form will appreciate the natural feel, but less-experienced runners beware: It can take some getting used to, especially if your mechanics aren't fine-tuned and your arches aren't high.

The latest iteration melds a stretchy, breathable upper with a new textured toe guard and a responsive midsole with a super sticky rubber MaxTrac outsole and canted lugs for better traction at toe off to create a well-rounded shoe that's as comfortable as your house slippers, yet capable of Ultra distances.  

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When describing this shoe, the word "BEAST" seems most fitting. The Bushido II is strong and durable, yet somehow low-profile and sensitive, which is the perfect mixture for crushing any terrain, no matter how unforgiving the alpine backcountry may get. Most noteworthy here are the deep, grippy lugs that'll stand tall in mud piles and can scramble through scree fields like a mountain lion on the hunt. 

This shoe is also coveted for its insane stability — the ripstop mesh uppers hug your foot for incredible support, the lacing system allows for a customizable fit with various adjustment points, a new ergonomic tongue and more secure heel cup enhance comfort, and the steel shanks embedded in the midsole create a rigid footbed that isn't phased by random pointy rocks. 

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The perennial trail-running favorite in Brooks lineup got a welcome facelift in 2018, and it just keeps getting better. Lighter and more flexible than the last iteration, they've added a new TrailTack rubber outsole and Cordura Mud Guard — which prevents mud from getting in your shoe and provides drainage when it does — for added protection. 

In fact, if protection is priority, the Cascadia's your shoe — and why it's a favorite among those who frequent rugged trails and mix in long day hikes. It features full-length segmented crash pads in the soles to cushion hard landings, rock shields that scoff at potential surface hazards, and rugged outsoles that are never intimidated, no matter how unwelcoming the trail may get. 

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With "ultra" in the name, you better believe these unisex kicks can stand up to some serious mileage (French ultrarunner François D’Haene contributed to the design). There are two types of foam layered within the midsole — an Energysave foam insert in the forefoot for extra cushioning and protection, and EnergyCell+ cushioning at the bottom for a little bounce. 

In its second iteration, the S/Lab Ultra has shed some weight (it's 10 ounces), but it's more durable than ever. The Skinguard upper blocks moisture and deflects rocks and debris, while SensiFit and EndoFit technolgy keep the foot super snug while allowing an internal sleeve to expand with your foot as you rack up the miles. 

This shoe is a win-win: 1) The lighter the shoe, the faster you can run (it's only 6 ounces per women's shoe) and 2) it gives you more of a "barefoot" running experience without actually exposing your tender soles to the perils of the trail.

Heavy-duty Vibram rubber and EVA foam work together to provide the bare minimum of underfoot protection (with lightweight lugs lending just enough traction), while a shield over the breathable mesh keeps your foot snug and safe from rocks and sticks. 

These probably aren't the shoes you want to wear on the gutsiest of trails, but if your goal is speed and the trail is pretty solid, these will keep you moving. 

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At just 5.7 ounces per shoe (in the women's variation), Norvan SL isn't just the lightest shoe in this roundup, it may be one of the lightest ever made (SL is code for "super light"). It cuts excess cushioning and rubber wherever possible (particularly under the arch), so you're going to feel everything — but the Vibram outsole with Megagrip rubber help keep you rooted to the ground.

Naturally, this is also one of the most breathable shoes. The mesh upper is so thin — even with a protective structural overlay to provide support when you're moving — that it easily folds down for packing. It was also designed to not just repel water, but to allow moisture to escape, which keeps your feet cool on even the sweatiest runs.

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