The best running shoes for mountain running: how to choose the right shoes:

The biggest difference between the trail running and the urban race is the terrain where the activity takes place. The trail runningAs it is an activity that takes place in the mountains, it requires running on rocks, forests or trails that require specially designed footwear.

The variety of types of running shoes for mountain running has increased considerably over the last few years.In some cases, it is difficult to choose the right model. Here are the main features to look out for before buying a pair of shoes, and some of the most popular models among runners.

READ ALSO: The best clothes for the trail runninghow to choose the right one "

To choose the shoe that best suits your own characteristics and the characteristics of the activity, attention should be paid to the sole, cushioning and protection.. If you are a heavy runner, it is advisable to choose a more robust shoe, with a good cushioning and great foot support. However, if you want to buy a shoe for faster terrain, for more agile running, lighter shoes with less cushioning are preferable. However, the choice of one or the other depends a lot on the terrain where you are going to use them, and that is where the sole comes into play.

Firstly, the soles may vary in the size and number of studs. The shoes with more cleats are recommended for running on muddy trails. With a flatter shoe (smaller studs) the mud would collapse the holes between the studs and slipping would be easier. However, the latter have a higher adhesion on flat stones. 

Secondly, it is necessary to take account of the rubber hardness of the sole. The softer the rubber, the better the grip, but not the durability. Therefore, if your training or races are long distance, a harder sole is preferable.

Types of shoes.

The above are general tips that serve as an approximation. However, the actual grading of the shoes of the trail running is made depending on the distance to be covered. In theory, the longer the distance to be covered, the greater the cushioning and protection. However, the choice of models may vary according to individual tastes. What you should bear in mind is this recommendation: do not choose shoes that are designed for short distances for long distances.. After this brief introduction, we will now take a closer look at each type of shoe.

Cross country and vertical running shoes.

As the name suggests, these shoes are specially designed to designed for cross-country and vertical running events. These are shoes that are, in theory, aimed at professional racers or who already have a very advanced technique. They have a poor cushioning so that the runner feels the terrain on the sole of the foot and thus improves balance when running. In addition, many of these shoes do not have any protection because, as in the case of vertical running, the terrain is only uphill and the speed is slower. Due to the low cushioning and the lack of protection, they are usually ultralight shoes.

One of the best-selling models is the following:

• La Sportiva AnakondaThis shoe from the Italian brand is excellent for vertical kilometres as its outsole offers very good traction in mud and wet conditions. They are lightweight and fit perfectly to the foot.

Half marathon shoes.

These are shoes aimed at those people who run between 10 and 35 kilometres. This distance is the distance that most runners tend to run, so there is a wide variety of these models, which are usually multi-purpose shoes that satisfy those who are going to compete, or those who are going to run for leisure. These shoes are usually balanced in weight, cushioning, stability and protection.

The following is one of the most recommended shoes:

• Inov-8 X Talon 212The shoe has a narrow last and is ideal for light runners weighing between 70 and 75 kilos. Its sole provides good grip on greasy ground and offers great security with every step. They are perfect for fast races and training sessions.

Marathon shoes.

When the distance you run is between 30 and 60 kilometres, your feet are already asking for help to improve comfort: the foot suffers if you run for so many hours, so it is advisable to sacrifice a little of the shoe's lightness in order to increase comfort. In this type of shoe cushioning is increased. As a result, when the runner is already suffering from the fatigue of so much effort, it increases the stability. For these distances, it is highly recommended to choose more comfortable shoes, even if they are heavierfor greater comfort.

The following is one of the most commonly used models:

• Salomon SpeedcrossSpeedcross: the famous French brand offers with the Speedcross the versatility needed to cover these distances. It is a versatile shoe, comfortable and lightweight at the same time. It is a very breathable shoe, ideal for hot days. The lugged outsole offers great grip on complex terrain.

Ultra-distance shoes.

Until a few years ago, no one would have thought of running such a long distance. Nowadays, however, there are many races that exceed 100 kilometres. As a result, sports brands have designed special running shoes for such long runs on difficult terrain. This type of shoe offers high comfort and stability thanks to cushioning which is achieved by means of fairly high mid-soles. When the power shortage arrives, this type of shoe is very much appreciated. The following are an example:

• Asics Fuji Trabuco 5probably are the slippers of trail runningmore comfortable. They are robust shoes ideal for stony terrain thanks to their great cushioning, both front and rear. It offers great stability for long hours of running.

How to choose shoes for mountain running

Choosing a mountain running shoes that is right for you is a matter of great importance. The right shoes will help you to acquire a better running technique, which will allow you to run more efficiently, i.e. you will will help you invest less energy to keep running, from a biomechanical point of view..

Here we will discuss aspects of the different types of running footwear for mountain running and how to choose the best one according to your technique and experience.

Mountain running shoes: maximalist or minimalist?

According to certain characteristics that the shoes possess, they can be categorised into maximalist shoes and minimalist shoes.

It is also important to know that minimalism in running refers to running in shoes that have very little "drop"or even running barefoot: the "drop" is the difference between the height of the sole of the shoe in the heel area and the forefoot area.

And it is precisely the size of the "drop" is the most pronounced difference between minimalist shoes and maximalist shoes: minimalist shoes tend to have very little "drop"while in the latter, the "drop" is much higher. Simplistically, we could call "drop" to the wedge that the shoes have in the part that goes over the heel of the foot.

Maximalist footwear

Maximalist footwear is identified by the following characteristics:

• Higher amount of "drop": this is more accentuated.
• Increased cushioning.
• Contributes to support further away from the body's centre of gravity.
• Heel-to-floor angle of 45 degrees
• Causes greater knee extension
• Increased velocity of impact force: this is related to injuries.

Minimalist footwear "

Minimalist trail running shoes are characterised by the following features:

• Decreases the velocity of the impact force.
• The foot placement on the ground is much closer to the body's centre of gravity.
• The support of the foot on the ground shall be at least half a foot.
• Less aggressive heel
• There is no braking phase, but on the contrary, there is a greater amount of forward inertia.

In the following article we tell you everything you need to know about minimalist footwear.

Braking force

When using a mountain running shoe that is maximalist, a greater braking force must be applied. This results in a higher energy expenditure to propel yourself forward again. When using this type of shoe, there will be more vertical displacement.

Cadence

When it comes to measuring cadence, i.e. the number of steps per minute, with the use of minimalist shoes there will be a higher cadence. It is estimated that the cadence will vary from 170 to 190 steps per minute. In contrast, the cadence when wearing maximalist shoes becomes slower.

In this respect, it has been shown that a higher cadence decreases the loads and therefore results in a reduction of mechanical stress on the body and lower limb structures.

This is a point in favour of the minimalist footwearThe use of the product will help to reduce the risk of injury.

¿"Drop"high or low?

In general, experts agree that the use of shoes with a lower "comfort level" is the best way to reduce the risk of "unpleasant odours".drop"strengthens the musculature of the foot and allows a better running technique, but it requires the runner to have a adaptation process: recommended for more experienced athletes.

On the other hand, shoes which have a "drop"Higher heeled shoes tend to have more cushioning: their use is recommended for less experienced runners.

In short, wearing shoes with a "drop"This will allow you to improve your running technique, but not immediately, as it requires an adaptation process that will prevent you from suffering injuries.

Running barefoot?

The minimalist trend in running shoes aims to run barefoot or at least in shoes that interfere as little as possible with the body's natural processes when running.

While this may sound grandiose, the truth is that practically since we are born, people wear shoes with more or less sole, which directly affects not only the way we walk, but also the way we run. This, in many cases, has caused that when trying to run barefoot (or at least with shoes that try to interfere as little as possible, that is to say, minimalist shoes) some injuries are caused.

That is why experts point out that Athletes wishing to switch to minimalist training must necessarily undergo a process of adaptation..  

One possible conclusion would be that wearing minimalist shoes, with the right transition, can be very beneficial in improving bad running habits. In addition, the muscles of the feet will be strengthened by this practice.

Remember that it is also a matter of taking things slowly and planning ahead. There is no point in wanting to make sudden changes that can lead to unpleasant injuries and cause delays in training.

The best mountain running shoes, according to your experience

From this information, we can choose an appropriate trail running shoe based on your experience and performance.

For beginner riders (less than 6 months experience)

If you are just starting to run and have not suffered any injuries, it is best to start by wearing a minimalist shoe that will help you develop a correct and safe running technique. If you have suffered a knee or upper leg injury, this type of shoe is still suitable for you.

However, if you have injured the back of your leg (such as the Achilles tendon, for example, or the calf muscles in your calves), a semi-minimalist shoe is more appropriate.

For recreational runners (over 6 months)

If you are not injured and are satisfied with your results, then continue to wear the shoes you have always worn. However, if you want to improve your performance and your running technique is effective, then you can transition to minimalist shoes in a relatively short time. 

If your running technique is not efficient from a biomechanical point of view, you can make a transition to minimalist shoes, but the transition time will be much longer.

For competitive runners

If you are a performance-oriented runner, do not make any shoe changes during the running season, as you will increase your chances of injury.

However, at the beginning of the season, you could switch to a minimalist shoe, which you should wear both in your training sessions and competitions. 

*All purchase prices included in this article are current as of 27/06/2019.