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Last updated: 16 March 2026 6 min read  Road running and trail running involve completely different terrain, each with their own challenges. Trails are softer surfaces than roads, so there's less force of impact when landing. But they're uneven and often wet, which can damage shoes and lead to falls. Roads are more even and dry but harder, meaning there's a greater force of impact when landing. Choosing a pair of sneakers specialised for each type of terrain will help you and your shoes go the distance. Here's the lowdown on how trail runners differ from running shoes. ## Shop Nike Running Shoes [View All](https://www.nike.com/gb/w/running-shoes-37v7jzy7ok) - [ \ Nike Vomero 18 \ Women's Road Running Shoes \ __£144.99__](https://www.nike.com/gb/t/vomero-18-womens-road-running-shoes-q88GZuLG/HM6804-402) - [ \ Nike Vomero 18 \ Men's Road Running Shoes \ __£144.99__](https://www.nike.com/gb/t/vomero-18-mens-road-running-shoes-SMtmxlKz/HM6803-015) - [ \ Nike Pegasus 42 \ Men's Road Running Shoes \ __£134.99__](https://www.nike.com/gb/t/pegasus-42-mens-road-running-shoes-M9ckDyR3/IW2349-001) - [ \ Nike Structure 26 \ Men's Road Running Shoes \ __£144.99__](https://www.nike.com/gb/t/structure-26-mens-road-running-shoes-DyK0ML90/IW2350-210) - [ \ Nike Zoom Fly 6 \ Men's Road Racing Shoes \ __£164.99__](https://www.nike.com/gb/t/zoom-fly-6-mens-road-racing-shoes-OHkLQ2uh/IW2352-200) - [ \ Nike Pegasus 42 "Keely Hodgkinson" \ Women's Road Running Shoes \ __£134.99__](https://www.nike.com/gb/t/pegasus-42-keely-hodgkinson-womens-road-running-shoes-VNFFbZDe/IR7192-001) - [ \ Nike Vomero Plus "Keely Hodgkinson" \ Women's Road Running Shoes \ __£174.99__](https://www.nike.com/gb/t/vomero-plus-keely-hodgkinson-womens-road-running-shoes-hJ7172Tr/IR7193-400) - [ \ Nike Vaporfly 4 "Keely Hodgkinson" \ Women's Road Racing Shoes \ __£244.99__](https://www.nike.com/gb/t/vaporfly-4-keely-hodgkinson-womens-road-racing-shoes-nUJzqPSE/IR7194-001) - [ \ Nike Victory 2 'Keely Hodgkinson' \ Athletics Distance Spikes \ __£199.99__](https://www.nike.com/gb/t/victory-2-keely-hodgkinson-athletics-distance-spikes-c08HdNJR/IR7195-001) - [ \ Nike Vomero Plus \ Men's Road Running Shoes \ __£164.99__](https://www.nike.com/gb/t/vomero-plus-mens-road-running-shoes-ZaR7ZyEh/HV8150-017) ## Trail-Running Shoes Versus Road-Running Shoes Here's a cheat sheet summarising the features, pros and cons of each. ## Trail Running - Sticky and soft rubber outsoles with deep lugs - Stiffer midsoles, sometimes with protective rock plates - Durable uppers - More durable on trails - More traction - More support and stability - More protection from moisture and sharp objects - Less durable on pavement - Less shock absorption - Less breathable ## Road Running - Smooth rubber outsoles - Cushioned midsoles - Lightweight, breathable uppers - More durable on pavement - Better shock absorption - More breathable - Less durable on trails - Less protection from moisture and sharp objects - Less stability ## Trail Runners Designed for Trails Trails can be rocky and wet. That's why trail-running shoes include features like gaiter attachments, GORE-TEX linings and reinforcement around the toes, sides and heels to help repel moisture and protect feet from sharp debris. These specialised shoes also incorporate soft, sticky rubber outsoles with deep or wide lugs to assist with traction. The deeper and more widely spaced the lugs, the more grip you'll have in mud, loose dirt or wet conditions. Waterproof options are ideal for muddy or rainy environments, while more breathable uppers work best in dry, warm conditions where airflow matters more than moisture protection. Stiffer midsoles, sometimes with rock plates, boost stability and help distribute pressure from sharp rocks. Softer foam midsoles absorb impact over longer distances, while firmer compounds improve control and responsiveness on uneven terrain. But when navigating roads, these shoes won't work as well. They offer less shock-absorbing cushioning, and their softer outsoles can abrade over time when exposed to pavement. Shoes built for steep climbs often emphasise lightweight traction and flexibility, while models designed for downhill descents prioritise cushioning and braking grip to help control impact. ## Road Runners Designed for Roads Road-running shoes feature harder rubber outsoles, which are more resilient on pavement. Thanks to their cushier midsoles, they provide more shock absorption and bounce. These shoes don't need to offer as much protection from moisture and debris, so they feature nylon uppers that are more lightweight and breathable. But road runners aren't as well-suited for the trail: They won't provide as much protection from moisture and debris or last as long when exposed over time to wet, uneven terrain. ## How to Choose a Pair of Road Running Shoes Fit is key. Road-running shoes should feel comfortable right away. Make sure there's wiggle room in the toe box and snug support everywhere else, and that the ankle collar and saddle don't rub or pinch. ## Find a Pair of Road Running Shoes These shoes were built for running on hard surfaces. - Maximum cushioning: The [Nike Vomero line](https://www.nike.com/gb/w/zoom-vomero-running-shoes-37v7jz7gee1zy7ok) includes the Vomero 18; Vomero Plus, with next-level cushioning and Vomero 18 GORE-TEX, with waterproof protection. - Supportive cushioning: The [Nike Structure line](https://www.nike.com/gb/w/zoom-structure-running-shoes-1sytgz37v7jzy7ok), including the Structure 26, offers a midfoot support system for stability. - Responsive cushioning: The versatile [Nike Pegasus line](https://www.nike.com/gb/w/pegasus-running-shoes-37v7jz8nexhzy7ok) includes the Pegasus 41; Pegasus Plus, with even more cushioning and a midfoot support system; Pegasus Premium and Pegasus 41 GORE-TEX, with waterproof protection. ## How to Choose a Pair of Trail Running Shoes Pick a pair based on the type of terrain you frequent. Trail-running shoes should feel secure through the midfoot and heel to prevent shifting on uneven ground, while still allowing room in the toe box for natural toe splay on descents. For longer runs, opt for softer midsoles with more cushioning to reduce impact and fatigue. If you prefer more ground feel and precision on technical terrain, choose a firmer midsole that lets you better sense rocks and roots underfoot. For rockier terrain, look for toe guards and durable uppers. For more traction in muddier conditions, seek out waterproof uppers and wide-spaced lugs. Reinforced toe caps, abrasion-resistant overlays and durable rubber compounds are key indicators of trail shoe longevity. ## Find a Pair of Trail Runners These shoes were built for running on trails. - Responsive cushioning for less rugged terrain: The Nike Pegasus Trail 5 line is known for its versatility: Although best for trail runs, these shoes can be worn for road runs, too. It includes the Pegasus Trail 5 and Pegasus Trail 5 GORE-TEX, with waterproof protection and reflective design details. - More rugged terrain: Nike Zegama 2 is ideal for trail running and racing on difficult terrain like steep ridges. ## Shop Nike trail-running shoes [View All](https://www.nike.com/gb/w/trail-running-shoes-75jcnzy7ok) - [ \ Nike ACG Pegasus Trail \ Men's Trail-Running Shoes \ __£134.99__](https://www.nike.com/gb/t/acg-pegasus-trail-mens-trail-running-shoes-edJ7MX66/HV8116-103) - [ \ ACG Zegama Trail \ Men's Trail-Running Shoes \ __£154.99__](https://www.nike.com/gb/t/acg-zegama-trail-mens-trail-running-shoes-gUx0ZLKR/HV8113-300) - [ \ Nike Wildhorse 10 \ Men's Trail-Running Shoes \ __£134.99__](https://www.nike.com/gb/t/wildhorse-10-mens-trail-running-shoes-6RHZHLQc/FV2338-302) - [ \ Nike ACG Pegasus Trail \ Women's Trail-Running Shoes \ __£134.99__](https://www.nike.com/gb/t/acg-pegasus-trail-womens-trail-running-shoes-J8DF5QzX/HV8121-103) - [ \ Nike ACG Pegasus Trail \ Older Kids' Running Shoes \ __£84.99__](https://www.nike.com/gb/t/acg-pegasus-trail-older-kids-running-shoes-4dYpCb69/IH2305-001) - [ \ Nike Kiger 10 \ Trail-Running Shoes \ __£144.99__](https://www.nike.com/gb/t/kiger-10-trail-running-shoes-9KD9x6/FV3929-103) - [ \ Nike Juniper Trail 2 GORE-TEX \ Men's Waterproof Trail-Running Shoes \ __£104.99__](https://www.nike.com/gb/t/juniper-trail-2-gore-tex-mens-waterproof-trail-running-shoes-1x1SuPzZ/HM9734-202) - [ \ Nike Wildhorse 10 \ Women's Trail-Running Shoes \ __£134.99__](https://www.nike.com/gb/t/wildhorse-10-womens-trail-running-shoes-lKHSNL/FV2337-103) - [ \ ACG Zegama Trail \ Women's Trail-Running Shoes \ __£154.99__](https://www.nike.com/gb/t/acg-zegama-trail-womens-trail-running-shoes-VTjRCZNa/HV8115-301) - [ \ Nike ACG Ultrafly Trail \ Trail-Racing Shoes \ __£229.99__](https://www.nike.com/gb/t/acg-ultrafly-trail-racing-shoes-bddi5f1L/HF5668-700) ## Frequently Asked Questions Can you wear trail-running shoes on the road? It's best to wear road-running shoes on the road. Over time, hard pavement can wear away trail-running shoes' soft rubber outsoles. Plus, trail-running shoes offer less shock absorption, which is key when running on pavement. Can you wear road-running shoes on the trail? Road-running shoes are designed to last on treadmills, streets and pavements—not trails. Their lightweight uppers won't stand up as well to rocky, wet or uneven terrain. Plus, they won't provide as much traction, protection or stability. Wearing them occasionally on mild terrain is fine, but trail runners are a must if you regularly go off-road. How many pairs of running shoes should you have? Ideally, you should have at least two pairs of running shoes. To extend their durability, match your shoe to your terrain. Many athletes have three pairs of running shoes: one for everyday road running, one for trail running and a lighter-weight pair for race days. What size running shoes should I buy? If you're between two sizes, order half a size up. If one of your feet is larger, order that size. Measure your feet with a [size chart](https://www.nike.com/ca/size-fit/womens-footwear) to be sure. What's the difference between trail-running shoes and hiking shoes? Hiking shoes are often heavier and bulkier, with thicker, wider outsoles. Although they're overly bulky for runs, they can provide better traction, stability and durability when hiking on rough terrain. While you wouldn't want to run in hiking shoes, you might be able to hike in trail-running shoes.  [](http://nike.com/ntc) ### Explore More Workouts on Nike Training Club Free guidance from trainers and experts to strengthen your body and mind. [Download](http://nike.com/ntc) Originally published: 16 March 2026 ## Related Stories -  [](https://www.nike.com/gb/a/most-comfortable-running-shoes) # Buying Guide # The Most Comfortable Running Shoes From Nike (By Cushioning Type and Use) -  [](https://www.nike.com/gb/a/best-running-shoes-for-treadmill) # Buying Guide # Best Nike Running Shoes for the Treadmill -  [](https://www.nike.com/gb/a/best-cross-country-shoes) # Buying Guide # The Best Nike Cross-Country Shoes and Spikes -  [](https://www.nike.com/gb/a/best-running-shoes-for-walking) # Buying Guide # The Best Running Shoes for Walking and All-Day Comfort -  [](https://www.nike.com/gb/a/difference-between-training-running-shoes) # Buying Guide # Training Shoes vs Running Shoes: What's the Difference and Which Should You Wear? 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