Road Running vs Trail Running Shoes: 4 Key Differences

The right gear can make or break an experience, whether that's a workout or otherwise. If you've ever had to sprint through the airport in a pair of winter boots, you know the feeling. When it comes to running shoes, the right footwear can also set you up for success, both on the roads and the trails. Here's how trail running and road running shoes differ—and when they might be able to get away with subbing in for each other. 

Trail vs Road Running Shoes: 4 Key Differences

At the highest level, trail shoes are designed to withstand rough terrain, rocks, debris, and potential water exposure, while running shoes are designed to help you go over smooth terrain in speed and/or comfort. Beyond the obvious, here are the key differences between trail and road running shoes.

1. Upper Construction 

Trail running can be a rough and tumble sport, with roots, rocks and vines galore, so trail running shoes require some degree of resistance to the elements. They're typically constructed with more durable and protective uppers than road running shoes, and may also have a waterproof coating or Gore-Tex membrane to keep the feet dry (other trail shoes prioritize "drainage" over waterproofing and make it easy for water to flow out). 

2. Weight

Because trail shoes often have reinforced toe caps, thicker overlays, and water-resistant materials to provide enhanced protection and durability, they tend to come in at a heavier weight than road running shoes. The typical men's daily trainer for the roads comes in around 8 to 10 ounces, while a trail running shoe can be 10 to 12+ ounces. For example, the Saucony Ride 16, a typical everyday road running shoe, weighs 8.8 ounces for a mens size 9, while the Hoka Speedgoat 5, a popular versatile trail running option, weighs 10.5 ounces for that same size 9.

Typical Weight for Road vs Trail Running Shoes

• Road shoes: 8 to 10 ounces (under 8 is considered light; above 10 is considered heavy)
• Trail shoes: 10 to 12 ounces (under 10 is considered light; what's considered heavy depends on the terrain)

3. Midsole Formulation

Trail running shoes usually have a more supportive and firmly cushioned midsole compared to road running shoes. Because the midsole of trail shoes is designed to absorb the impact of uneven surfaces and provide stability on off-road terrain, it's often less flexible than the midsole of its road counterpart. Trail midsoles often have added features like rock plates or additional cushioning in the heel and forefoot to enhance protection and comfort during trail running (and again, these elements can add to the weight). 

On the other hand, road running foam midsoles in comfort-oriented shoes can be soft and squishy without worry of getting impaled by an askew rock, or they can be responsive and slightly unstable without fear of putting you off balance on a bumpy surface. Top-tier race day shoes for the roads usually have a carbon-fiber plate, while this technology is just starting to trickle into the trail world in models like the Saucony Endorphin Edge, Hoka Tecton X and Speedland GS:TAM.

4. Outsole Traction & Bulk

Because trail running shoes need to navigate muddy, rutted out paths, their outsoles are designed with aggressive tread patterns and bumpy rubber nubs known as lugs. Road running shoes often have durable and grippy outsoles, especially those designed to be versatile for daily wear, but the thickness and protrusive elements are lower than those of trail shoes. 

In general, trail shoes provide better traction over a variety of terrain, but it can depend on the shoe manufacturer and rubber compound. Ironically, some rubber used on road shoes—like Puma's PumaGrip and Adidas' Continental rubber—is tackier and better over wet and muddy conditions than the rubber on trail shoes (looking at you, Nike Pegasus Trail 3).

Are Road Running Shoes Good for Hiking & Trail Running?

Running shoes can be suitable for hiking and jogging off the asphalt, especially for lighter and less technical trails. If the terrain is relatively flat and the hike or trail run is not too strenuous, running shoes can provide adequate comfort and traction. However, for more challenging hikes, trail races where you're going at speed or when carrying heavy loads, trail-specific shoes with more support, stability, and durability may be more appropriate. To decide if you can hike or trail run in road running shoes, consider these three factors.

1. Terrain: How Technical Is The Hike?

If you're hiking or running on a trail that's going to be super muddy, slick or technical with lots of roots an rocks, your best bet will be a dedicated trail hiking shoe or boot. Running shoes often don't have the traction and ankle support to navigate these types of courses. However, they can be great for walking on greenways or less technical gravel paths.

2. Shoe Stability: Is Your Platform Solid or Wobbly?

Some road running shoe models that are designed for speed don't have the most stable platforms. When running at your fastest training or race paces, this is usually OK because you're staying up on your toes and rapidly toeing off in a straight line. On the trails, though, an unstable platform can lead to a twisted ankle. There's a greater risk of this happening on shoes where the heel and ankle are unstable, which is typically the construction of race day and uptempo road shoes. So if you need to hike in a running shoe and have the choice, go for a daily training option with a wider platform that has solid outsole rubber coverage.

3. Preferences: Do You Have Another Option?

If you have a hiking boot or trail running shoe at your disposal, it's a good idea to use it. If not, and you can afford to do so, it's a good idea to pick up a dedicated model. While you can get away with using a road shoe on the trails, you'll likely enjoy your time out there more when you have greater peace of mind that your ankles are secure, traction is high and feet are protected from rocks. 

Consider The Hybrid Option: Road-to-Trail Shoe

Road-to-trail shoes, as the name suggests, are designed to handle both road and trail running—they're designed for the situation where you might have a one to two mile run from your house to the trail head, where you'll be running on easy or moderately challenging trails. These shoes typically have a combination of features from road and trail shoes. They offer moderate traction for trail running while still maintaining a lightweight design and responsive midsole suitable for road running.

Consider this option if you occasionally run on trails and don't need something to handle extremely technical terrain. Road-to-trail shoes are also highly versatile beyond running. Models like the Nike Pegasus Trail 4 are great for hiking, especially in the summer, and are a good travel shoe for navigating the rough terrain of airport security and the hotel check-in line. 

FAQs on Road vs Trail Running Shoes

Here are some of the common questions we get on footwear for the roads and trail. Shoot us a note at yowana@supwell.io if you have any others you'd like addressed.

Are Trail Running Shoes Good for Hiking?

Trail running shoes can be great for hiking, on rugged and moderate terrain alike. Their durable construction, protective features, and enhanced traction make them a great substitute for hiking boots—through hikers on the Appalachian Trail these days are even choosing to wear trail running shoes over boots to save weight. However, it's essential to consider the specific demands of your hiking route and choose trail shoes that provide adequate support and stability for the duration of your hike.

Can You Use Trail Running Shoes on the Road?

Can you wear trail running shoes on the pavement? Yes. Should you wear trail running shoes on the pavement? Now that's a different question. While wearing trail running shoes on the road doesn't pose the same risks as wearing running shoes on the trail—i.e., you're not going to twist your ankle running down Main—you'll be sacrificing comfort, which can invite different challenges.

Trail running shoes when used on the road won't provide the same level of comfort and performance as traditional road running shoes. Trail shoes typically have more aggressive outsole designs and heavier construction, which can feel less responsive and efficient on pavement. Because their midsoles are typically firmer, you'll have less impact absorption on landing, meaning your joints will be doing more of that work and bearing a heavier load. If you have the option, it's a good idea to wear road shoes when running on the roads.

Can You Run in Hiking Shoes?

Hiking shoes are not specifically designed for running, even if that running is done on the trails. They typically have much more rigid midsoles and outsoles than both trail and road running shoes, which means your foot and ankle will be held in a different position and won't flex like they typically do when you're running.  While it's technically possible to run in hiking shoes, they won't provide the same level of comfort, flexibility and responsiveness as running shoes—if your wallet can afford it, it's a good idea to run in dedicated running shoes.