13 Best Trail Running Shoes to Tackle Rocky Terrain in 2024

Road running and trail running are different beasts. On the trail, your movement is different (more dynamic), the terrain is different (more roots, rocks, and mud), and the shoes you wear are different. Trail running shoes exist on a spectrum between road running shoes and hiking boots, which makes choosing the right trail running shoe somewhat tricky.

For our top picks of 2024, I logged hundreds of miles in dozens of shoes to bring you the best trail running shoes on the market. I was training for my first trail marathon, so most of this year’s miles were run on trail. That gave me the perfect opportunity to put each option through a variety of trail miles like rocky high-mountain escapades and dirt single track.

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I consider the Hoka Speedgoat 6 to the be the greatest trail running shoe on the market. And if you're curious about our other favorite running shoes, be sure to check out the Men's Journal marathon running shoe guide, best Saucony running shoes roundup, and Hoka Arahi review.

Related: We Tested Every Hoka Running Shoe—These Are the Best

Best Trail Running Shoes at a Glance

• Overall Best Trail Running Shoe: Hoka Speedgoat 6

• Next Best Trail Running Shoe: NNormal Tomir 2.0

• Best Max Cushion Trail Running Shoe: The North Face Alta Mesa 500

• Best Road-to-Trail Running Shoe: Nike Pegasus 5 Trail

• Best Upgrade Trail Running Shoe: Norda 001

• Best Shoe for Trail Racing: Adidas Terrex Speed Ultra

• Best Shoe for Mountain Running: Scarpa Ribelle Run Kalibra HT

• Best Trail Shoe for Long Runs: Nike Zegama 2

• Most Breathable Trail Shoe: La Sportiva Prodigio

• Best Premium Trail Running Shoe: Hoka Tecton X2 

• Best High-Stack Trail Shoe: New Balance Fresh Foam X More Trail v3

• Best Minimalist Trail Running Shoe: Salomon Sense Ride 5

• Best Trail Running Shoe for Beginners: Merrell Skyfire 2

Best Trail Running Shoes of 2024

Overall Best Trail Running Shoe: Hoka Speedgoat 6

Hoka Speedgoat 6 is the latest in a long lineup of excellent do-it-all trail running shoes. The outsole is still an excellent Vibram Megagrip, and the overall design is much the same as last year's model. But best of all, the price hasn’t changed—a rarity in new shoe releases.

However, the new version is noticeably stiffer, which adds more stability on the trail. If you were a huge fan of the Speedgoat 5's squishy softness, you may want to check out something like The North Face Alta Mesa 500 below. This new, firmer midsole should last longer, though, as foam breakdown was a drawback of the previous version.

The Speedgoat 6 also has a new, locked-down upper, similar to that found in the latest Hoka Challenger. However, the shoe is a bit narrow, especially in the toe box. While that suits a lot of folks who want a secure fit, opt for the wide version if you have a wider foot.

Weight: 9.8 oz

Heel-Toe Drop: 5mm

Next Best Trail Running Shoe: NNormal Tomir 2.0

NNormal Tomir 2.0 is soft and bouncy, with one of our favorite Vibram treads in the outsole, which adds grip and support. While the upper fits narrow and a bit stiff out of the box, the material is durable and breathable. Tomir 2.0 also features a rocker shape and stable sole platform.

If one of the greatest trail runners of all time, Killian Jornet, can crush miles in NNormal shoes, you can, too. The young brand's Tomir 2.0 is its most versatile shoe yet, suiting a variety of terrains and efforts, from rocky ultramarathons to quick jaunts around your local dirt trails.

Weight: 10.16 oz

Heel-Toe Drop: 8mm

Best Max Cushion Trail Running Shoe: The North Face Alta Mesa 500

One look at The North Face Alta Mesa 500, and you can see the shoes are plush. But it’s not until you slip them on that you realize how comfortable they truly are. The shoes are great for recovery miles and long, flowy trails when speed or stability aren't crucial.

The thick slab of foam underfoot provides excellent comfort, but such a tall stack has a trade-off. These shoes are rather unstable, especially on technical or rocky terrain. The fit is also a bit long.

We might not try to PR in the Alta Mesa 500, but we’d certainly throw them for dirt single-track jogs, easy miles, and long runs. If you want less stack in a similar profile, The North Face also makes the Alta Mesa 300.

Weight: 10.9 oz

Heel-Toe Drop: 6mm

Best Road-to-Trail Running Shoe: Nike Pegasus 5 Trail

We have recommended iterations of the Nike Pegasus Trail for years, and the newest version, the Pegasus Trail 5, is a sleek and versatile trail running shoe.

Nike’s road running shoe dominance led it to design a hybrid running shoe, or a road-to-trail shoe. Pegasus Trail 5 features an outsole that falls somewhere between the aggressive tread found in some technical trail runners and the simple grippy rubber of a road running shoe.

Therefore, Nike Trail ATC tread is unobtrusive on pavement, but grippy and luggy enough to tackle trail efforts. While the shoe overall isn’t as durable or protective as some, we still recommend it for runs straight from your front door to lighter trails.

Weight: 10.5 oz

Heel-Toe Drop: 9.5mm

Best Upgrade Trail Running Shoe: Norda 001

If you haven’t heard of Norda, take note. The brand's limited, high-quality offerings are quickly luring in the pro trail running world, and we think the rest of us are soon to follow.

The brand's original shoe, Norda 001, is our favorite. It's versatile and comfortable, eating up miles on pretty much any terrain imaginable. Sure, these are expensive, but the material quality and attention to detail are no joke.

Unlike a lot of trail running shoes, the Norda 001 feels incredible out of the box. The Vibram midsole foam and outsole rubber combine ground feel, traction, and protection. And while technical, rocky trails often eat trail shoe uppers alive, the Dyneema fabric is so durable that it can scrape against rocks with nothing but dirt marks to show for it.

Weight: 9.45 oz

Heel-Toe Drop: 5mm

Best for Trail Racing: Adidas Terrex Speed Ultra

While a couple brands have put out high-performing trail shoes with carbon plates and springy foam, Adidas Terrex Speed Ultra feels like the first trail running shoe that is strictly gunning for speed at all costs. On flat, stable ground it's propulsive and bouncy but unstable. Take it to the trails, and it's fun to run in, but a little scary.

Terrex Speed Ultra keeps pushing you forward, which was great for uphill and downhill running. But the excessively rounded sole geometry might give pause to everyday trail runners. That being said, if you're looking to run a personal best in a trail race, this is the shoe for you—if you're willing to take a little risk on stability.

Weight: 9.5 oz

Heel-Toe Drop: 8mm

Best for Mountain Running: Scarpa Ribelle Run Kalibra HT

Scarpa Ribelle Run Kalibra HT is a durable shoe designed specifically for rocky, rough, and technical trail running. With rubber wrapping around the whole mid- and forefoot, the shoes provide tons of protection against sharp rocks, roots, and branches.

Ribelle Run features a fantastic fit system: BOA. All you have to do is twist a knob to tighten and loosen the shoe—no lacing required. The singular BOA on this shoe cinches down the fit to lock your foot in well. However, the shoes are slightly narrow and rigid.

We wouldn’t wear this shoe for our daily miles, as it's not as comfortable underfoot when compared to competitors. However, for tricky mountainous trails, when stability and protection matter most, Ribelle Run Kalibra HT is ideal.

Weight: 10.9 oz

Heel-Toe Drop: 4mm

Best Trail Shoe for Long Runs: Nike Zegama 2

Nike Zegama 2 is a high-cushioned trail shoe that features a Vibram MegaGrip outsole for grippy, comfortable running. While it takes a few miles to break in, the shoe shines as the run distance increases. The toe box is wide and the lacing system locks down your foot. ZoomX foam is plush and bouncy underfoot.

Due to high cushion, the shoes are a bit heavy, and the high stack height props your feet up. Additionally, the built-in gaiters aren't the best. But all in all, those gripes didn't bother us too much, so they shouldn't bother you either.

Weight: 11.3 oz

Heel-Toe Drop: 4mm

Most Breathable Trail Shoe: La Sportiva Prodigio

La Sportiva Prodigio feels fantastic out of the box. The fit was easy to lock in. The midsole felt bouncy and soft. And the shoe was lightweight and nimble on a variety of terrains. The mesh upper is one of the most breathable we’ve found, perfect for summer running, with enough protection to hold up to rough trails.

The lugs on the outsole lack depth, but the rubber was pliable, so it felt tacky on most trails. Final note: Make sure you read around a bit about sizing if you’ve never tried La Sportiva shoes. The brand runs a bit small, even when converting from European sizing.

Weight: 9.5 oz

Heel-Toe Drop: 6mm

What Are Trail Running Shoes?

The biggest difference between road running shoes and trail running shoes is the outsole tread. While most road running shoes have only enough tread to grip asphalt and concrete, trail running shoes are equipped with lugged outsoles to dig into rocks, mud, and other varied surfaces (lugs are small protrusions that stick out on a shoe’s outsole).

Road shoes also tend to be lighter and use softer midsole foams and breezier uppers, while trail shoes, which have to be more durable and provide more protection, use hardier materials. Exceptions exist—and hybrid road-and-trail shoes do, too—but there's a reason why Nike and Asics don't simply slap lugs on your favorite road super shoe and call it a trail shoe.

Distinctions get even blurrier when comparing trail running shoes to hiking shoes; the sturdiest, most supportive running models can be quite similar to light hikers. Generally speaking, hiking shoes are more supportive and have stiffer soles (often with a shank for built-in support) and more protective uppers than trail shoes do. Still, survey a group of thru-hikers on their preferred footwear, and you're bound to get some trail running shoes among the responses.

What to Look for When Choosing the Best Trail Running Shoes

Figuring out where your feet fall on the trail shoe spectrum is a simple matter of identifying what features best fit the terrain where you'll be running and your preferences, most notably around fit and comfort. (And, of course, what colors match your favorite running shorts.) Here's what to look for when shopping.

Traction

When comparing trail running shoes, you'll likely see lug depth listed among the specs. Lugs typically range from 3mm to 5mm or more. Shallow lugs are more versatile, and they provide grip and stability on a variety of mostly dry surfaces. Deep lugs provide better traction in mud and on squishy ground.

You might also see that some trail running shoes have exposed foam on the bottom (like road running shoes do), and others are completely covered with lugged outsole rubber. The former will tend to be lighter and nimbler, while the latter will more easily tackle technical routes.

Another traction factor is the type of rubber used in the outsole. Very technical shoes might use sticky rubber, like what you'll see in approach shoes. That compound is ideal for gripping rocky trails.

Waterproofing and Breathability

Like road running shoes, trail running shoes come in waterproof and non-waterproof versions. The big player here is Gore-Tex, which is often denoted as “GTX” in the name of a shoe, but some brands make their own waterproof membranes as well. Waterproof shoes will always be less breathable than non-waterproof models, so if you don't see yourself running through wet terrain or if your feet tend to overheat, consider going without this feature.

And remember that no waterproof membrane will keep water from getting in through the top of the shoe at your ankle, so if you're dealing with deep puddles or driving rain, your feet are probably going to get wet no matter what.

Cushioning and Stack Height

High-cushion maximalism has come to both road and trail shoes, but it has some different implications in the dirt. High-cushion shoes tend to be bouncier (though it depends on the type of foam used) and provide more impact protection, but these models can also create stability issues because of their thicker midsoles: Your feet ride higher up on the shoe, which can make the shoe feel wobbly when cornering or negotiating uneven ground.

Some trail runners prefer thinner midsoles that provide more ground feel. The key spec here is stack height; this measurement refers to how tall a shoe's sole is. In this guide, I've included that measurement for almost every model (some brands do not list stack height for their shoes).

Heel-to-Toe Drop

Heel-to-toe drop, or sometimes just "drop" or "offset," refers to the difference in stack height between a shoe's heel and forefoot. There's a lot of variability here—traditional drops hover around 8mm, though it's becoming increasingly common to find lower numbers.

The offset between the front and back portions of a shoe can affect your stride, with higher-drop shoes encouraging landing on the heel and lower drops encouraging mid- to forefoot strikes. Zero-drop shoes are also popular (Altra trail shoes are famous for this feature), and this design is promoted as creating a more natural footfall.

The best drop for you comes down to your preferences and running stride. It's best not to mess with whatever drop you typically run in, but if you do change it up, start slow so that your muscles can adapt.

Fit

Once you home in on which of the above features you're looking for, you can focus on fit. It’s the most important factor to consider. Trail running shoes should be comfy and have a little extra room in the toe box so that your foot isn't jamming against the shoe as you run (especially on downhills). It's best to try on shoes in a running store to figure out what fits you best, as every runner (and every foot) is unique.

To guide your shopping, read through our list of the best new trail shoes of 2023, including Nike trail running shoes, Hoka trail running shoes, and more. No matter what kind of terrain you’re taking on, these kicks can handle it.

Why You Should Trust Us

I run a lot, for enjoyment rather than competition. And so my running shoe needs tend to be representative of a large group of runners. I run on all types of surfaces, from mountain trail runs to road runs, and I've experienced every ailment from shin splints to plantar fasciitis due to my high arches.

Over the past year, I ran hundreds of miles in nearly 100 pairs of running shoes spanning different brands. I’ve been testing many of these shoes since last year, and have had the opportunity to test older and newer versions side by side in some cases. Because I ran a trail marathon this year, most of those miles were spent on rocky, uneven terrain—perfect for testing the options above.

In addition to my individual testing, I worked with a team of Men's Journal testers over a variety of reviews and gleaned insight from all types of runners, from heavier men looking for maximum support to elite, sub-four-minute milers.

Related: The Best Running Shoes for Races