Selecting the byour ultramarathon race is not just about comfort—it's a strategic decision that impacts your performance, endurance, and injury prevention.

When running long distances on rugged trails, you'll need a trail running shoe that can handle everything from mud and rocks to uneven ground and steep inclines. A poorly chosen trail shoe can lead to discomfort, blisters, or even injury, potentially derailing months of training and preparation.

Ultramarathon runners know that their shoes need to be an extension of their body, a tool that enables them to navigate technical terrain, absorb impact over long distances, and provide the necessary grip and stability. Finding the right shoe is a personal process, but there are common features that every runner should consider when choosing the best trail running shoe.

What you'll learn in this article:

• How to match your running shoes to the terrain you'll face
• The importance of cushioning, support, and protection over long distances
• Key features like tread, rock plates, and lacing systems to look for in trail running shoes
• Tips for testing your shoes and avoiding blisters before your race
• Recommendations for the best trail racing shoes on the market for different types of ultramarathons

Key Factors to Consider When Choosing the Best Ultramarathon Trail Shoe

When it comes to choosing the best trail running shoe for an ultra, it's not just about comfort—it's about performance, durability, and protection. The nature of ultramarathons—with distances often extending beyond 50K, 100K, or even 100 miles—demands that your footwear can handle hours of continuous movement over rough terrain.

Regardless of which shoes you decide to wear, Ultramarathon Running Coach Cody Moore says there's one non-negotiable rule of thumb when it comes to footwear: 

"Absolutely never anything new on race day. Which means, you need to take time to get used to your shoes before your race happens. And even if you're using a tried-and-true brand for yourself, make sure you've run in the shoes at least a few times so you've broken them in before you hit the course."

Below are some of the key factors to keep in mind as you choose trail running shoes.

The Right Ultra Running Shoe for the Terrain and Trail Type

Terrain is one of the first factors to consider when looking for the best ultramarathon shoes for you. Ultra running often takes place in diverse environments—from mountain paths to forest trails to desert sands -- and different shoes work best for different trails.

Here's a breakdown of how to match your shoe to the conditions:

• Mountainous or rocky trails: If your race involves technical climbs and descents over rocky terrain or uneven surfaces, you should pick a shoe with aggressive tread and good lateral support. Brands like La Sportiva and Salomon are known for producing trail shoes with excellent traction and protection.
• Soft, muddy trails: On muddy or soft surfaces, shoes with deep lugs that can bite into the ground are essential. Look for shoes like the Inov-8 Mudclaw, which are designed for slippery terrain.
• Hard-packed or mixed trails: For less technical trails, you may want something more versatile with moderate grip and comfort. The Hoka Speedgoat, for example, offers excellent cushioning for smoother, light trail terrain while still providing enough traction for moderate technical sections.

Ultimately, the best ultra shoe for you is the shoe that is best suited to the trail type you'll be running. Technical trails demand more aggressive features to mitigate trail debris underfoot, while smoother terrain allows for lighter shoes, or even road shoes, that will have great energy return and allow for the best speed.

Cushioning and Support for Long Distances: All About the Foam

As any experienced trail runner will tell you, cushioning is one of the most important features of a trail running shoe, especially when you're covering long distances. Unlike short road races, ultramarathons can take anywhere from six to 30 hours or more to complete, and that prolonged pounding on your feet and joints adds up. You need the right pair of shoes to

Your perfect pair of trail running shoes should offer sufficient cushioning to reduce the impact on your legs and feet but not so much that it makes the shoe unstable or heavy.

• Maximal cushioning: If you're tackling longer distances like a 100K or 100-mile race, you might want to opt for shoes with extra cushioning like the Hoka Speedgoat 5. These shoes are designed to absorb impact and protect your legs from fatigue.
• Moderate cushioning: Some runners prefer more minimalist shoes to maintain better ground feel. For races under 50 miles, you could go with a moderately cushioned shoe, like the Altra Lone Peak, which strikes a good balance between comfort and responsiveness.

When selecting a pair of running shoes, it's important to consider your running style and how much support you feel comfortable with. Too little cushioning and you might feel every rock and root. Too much, and you could lose the stability needed for technical sections.

Durability and Protection: The Outsole

Durability is another essential aspect of a trail shoe. Ultramarathons are notoriously tough, not only on your body but also on your shoes. You'll be running over rocks, through streams, and across varied terrain that will put your footwear to the test. You want shoes that will hold up well for the entire ultramarathon race, whatever the trail throws at you.

Good trail shoes are made to withstand tougher, more unpredictable terrain. Here are a few features that will make a trail shoe better able to stand up to the elements and keep your feet safe from injury:

• Reinforced uppers: A durable upper material will prevent tears and abrasions, ensuring that your shoes last through hundreds of running miles in training and race day itself.
• Rock plates: Many trail running shoes come with a rock plate in the midsole to protect your feet from sharp rocks and roots. This is especially important for running events that have technical terrain.
• Toe caps: Stubbed toes are a common injury on the trail, but a reinforced toe cap can help protect your toes from bumps and bruises.

Of course, choosing the right ultramarathon shoe requires weighing the costs and benefits of certain features. Very durable running shoes may protect you well on tricky terrain but are also likely to be heavier shoes. Some more speedy trail shoes may feel as light as road running trainers but may not provide much protection. Plan ahead and consider the terrain you're racing to find the best running shoe for you.

Fit and Comfort

Comfort is always king, but in an ultramarathon, it's non-negotiable. The fit of your shoe becomes even more important as the miles add up. Long races often lead to foot swelling, so it's essential to choose a shoe that accommodates these changes without causing blisters or discomfort. Here's what to look for:

• Roomy toe box: Your toes and forefoot need space to splay out naturally, especially after several hours of running. Brands like Altra and Topo are known for their wider toe boxes and are especially good for runners with wide feet.
• Secure midfoot and heel: While the toe box should be roomy, the shoe needs to fit snugly around the midfoot and heel to prevent slippage, which can lead to blisters.

Many top ultramarathon runners suggest sizing up a half-size for longer distances to accommodate swelling. And, of course, always test your shoes during long training runs to ensure they remain comfortable on long distance trail runs.

Breathability and Weather Conditions

Breathability is another important consideration when selecting a trail shoe. Ultramarathon runners often face a wide range of weather conditions during their races. From hot, dry conditions to cold, wet environments, your footwear needs to be able to handle it all.

• Hot conditions: For races in warm climates, opt to wear shoes that are breathable, with mesh uppers that allow air to circulate and prevent your feet from overheating.
• Cold and wet conditions: If you're running in the rain or crossing streams, waterproof options like shoes with GORE-TEX can help keep your feet dry, though they may be less breathable.
• Quick-dry materials: Even if you don't opt for waterproof shoes, quick-drying materials can help prevent blisters and discomfort when your feet get wet.

Top Features of the Best Shoes for Ultramarathoners

Now that we've covered the key factors to consider, let's dive into the specific features that make up the best trail running shoes for ultramarathon running. These features are designed to improve performance, protect your feet, and enhance comfort over long distances.

Tread and Traction

The tread pattern on your shoe plays a critical role in providing the grip and traction you need to handle different types of terrain. Trail shoes come with a variety of lug patterns and depths to suit different surfaces:

• Deep lugs: Shoes like the Inov-8 Mudclaw feature deep, aggressive lugs for tackling soft, muddy trails.
• Sticky rubber: On wet rocks or slippery surfaces, a shoe with sticky rubber compounds like the Salomon Speedcross will offer better grip and prevent slipping.
• Versatile tread: If your race features a mix of surfaces, look for a versatile tread pattern that can handle both technical and smoother terrain.

Good traction is essential for maintaining control on descents and for preventing falls on technical trails.

Rock Plates and Foot Protection

Rock plates are an important feature in many ultra-running shoes. This thin, protective layer is embedded in the midsole and shields your feet from sharp rocks and other trail debris. Here's why they matter:

• Foot protection: Rock plates absorb the impact from rocks and roots, reducing foot fatigue and preventing injury.
• Stability: By providing a stable platform, rock plates help keep you balanced on uneven terrain.

Running shoe models like the Altra Lone Peak or the La Sportiva Bushido II offer excellent protection for ultrarunners who are tackling rocky or technical trails.

Lacing Systems and Fit Adjustments

A good lacing system is key for keeping your shoes securely fitted to your feet throughout the race. Some shoes offer traditional lacing, while others include innovative systems that help runners easily adjust their fit mid-run.

• Quicklace systems: Found on shoes like the Salomon S/LAB Ultra, these allow you to tighten or loosen your shoes on the fly.
• Locking eyelets: Shoes with locking eyelets help to keep your shoes secure, particularly around the heels, and will ensure your shoes don't come off in particularly muddy sections of the trail.

Having a lacing system that stays in place and is easy to adjust can make a big difference in comfort over long distances.

Lightweight Shoes vs. Stability Shoes: Finding the Right Balance

One of the trade-offs that ultrarunners face when selecting a shoe is the balance between weight and stability. Lightweight shoes are great for speed but may lack the support and durability needed for longer distances, while more stable, rugged trail shoes can feel heavier and more cumbersome.

• Lightweight shoes: Ideal for smoother terrain and faster races, lightweight models like the Nike Terra Kiger are a great option for runners focused on speed.
• Stability shoes: For longer, more technical races, stability shoes like the Hoka Speedgoat or La Sportiva Bushido II provide the support and protection needed to prevent injury and fatigue. These shoes also tend to be the heaviest models of running shoes.

The key is to find the right balance for your race—if you're running a 100-mile ultra over technical terrain, you may want to prioritize stability over weight. If you're looking to run your personal best over a 50k with less technical terrain, a lightweight speed ultra shoe may be the better choice.

How to Test Running Shoes Before the Ultra Race

It's critical to test your trail running shoes well before race day to ensure they fit correctly, provide the right support, and can handle the terrain. Never wait until the day of the ultramarathon to try out new shoes. This can lead to every runner's worst nightmares --  blisters, discomfort, or worse, injury.

Tips for Testing Ultramarathon Shoes Before Race Day

To properly test your shoes, as well as any other type of running equipment, wear them during long training runs on the same type of terrain you'll encounter during the race. Here are a few tips:

• Run on similar terrain: If your race is on rocky trails, make sure you train on rocky trails to see how your shoes handle the conditions.
• Test in various weather conditions: Rain, mud, and heat all affect your footwear differently. Be sure to test your shoes in different weather to make sure they perform well in all conditions.
• Simulate race distance: Try to run at least 70-80% of your race distance in your chosen shoes to see how they hold up over time.

Testing your shoes in different conditions and distances will help you avoid any nasty surprises on race day.

How to Avoid Blisters and Hot Spots

Blisters are one of the most common issues for ultramarathon runners, but they're also one of the easiest to prevent with the right preparation. Here's how to avoid them:

• Choose shoes that fit correctly: Make sure there's enough room in the toe box but that the shoes are snug enough not to slide around.
• Wear moisture-wicking socks: Pair your shoes with socks made from wool or synthetic fibers to keep your feet dry.
• Address hot spots early: If you feel a hot spot forming, stop and fix it before it turns into a blister. Use tape or blister pads as a precaution.

Best Trail Running Shoes for Ultra Marathon Runners: Top Picks

Now that we've covered the key factors and features, here are some of the top trail running shoes for ultramarathon runners.

Best Overall Ultramarathon Running Shoes in 2024

• Hoka Speedgoat: Known for its maximal cushioning and excellent traction, this shoe is a favorite for ultra distances.
• Altra Lone Peak: Featuring a zero-drop platform and a wide-toe box, this shoe offers comfort and protection over long distances.

Best Trail Shoes for Technical Terrain

• La Sportiva Bushido: Built for technical mountain trails, this shoe offers incredible grip and protection.
• Salomon S/LAB Ultra: With excellent stability and a precise fit, this shoe excels on rocky, uneven terrain.

Best Lightweight Shoes for Ultra Marathon Races

• Inov-8 Trailfly Speed: Lightweight and responsive, this shoe is perfect for fast races on less technical terrain.
• Nike Terra Kiger 9: Offering a great balance of speed and comfort, the Terra Kiger is a popular choice for runners looking for a lighter option.

Wrap-Up

Choosing the best trail running shoe for your ultramarathon involves balancing comfort, protection, and performance. The right shoe can make all the difference in your race experience, keeping you comfortable and injury-free across those long, challenging miles.

Here are a few key takeaways from this article:

• Match your shoes to the terrain of your race.
• Prioritize cushioning and support for long distances.
• Look for durable materials that can handle rugged trails.
• Test your shoes thoroughly before race day to avoid blisters and discomfort.
• Select a shoe that balances weight and stability for your specific race goals.

With the right preparation and footwear, you'll be ready to tackle any ultra with confidence! And you'll do even better with a great training plan designed for the average person to accomplish extraordinary things, so try out the MOTTIV training plan.
‍

_{Article fact checked by Ultramarathon Running Coach Cody Moore.}