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Learn which pair fits your terrain. Last updated: 20 October 2026 8 min read  Quick Takeaways: - Trail-running shoes have deep-lugged, sticky outsoles, stiffer midsoles and durable, often water-resistant uppers. - Road-running shoes have smooth outsoles, softer cushioning and lightweight, breathable uppers. - Trail shoes wear down quickly on pavement; road shoes lack grip and protection off-road. - Hiking shoes are heavier and bulkier than trail runners. You can hike in trail-running shoes, but you wouldn't want to run in hiking shoes. - Nike's trail line-up is led by the All Conditions Gear (ACG) line: ACG Pegasus Trail, ACG Zegama Trail and ACG Ultrafly Trail. - Ideally, you should own at least two pairs and match each shoe to its terrain. ## Trail-Running Shoes vs 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 - Durable uppers - More durable on trails - More traction - More support and stability - More protection from moisture and sharp objects - Less durable on pavement ## Road Running - Smooth rubber outsoles - Cushioned midsoles - Lightweight, breathable uppers - More durable on pavement - Less durable on trails - Less protection from moisture and sharp objects - Less stability  [](https://www.nike.com/my/w/acg-93bsd)  [](https://www.nike.com/my/w/acg-93bsd) ## 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 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. ## 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.  [](https://www.nike.com/my/w/acg-93bsd)  [](https://www.nike.com/my/w/acg-93bsd) ## Find a Pair of Trail Runners These shoes were built for running on trails, and what you choose can also depend on terrain: - Responsive cushioning for less rugged terrain: the __Nike ACG Pegasus Trail__ is known for versatility. It's best on trails, but it can easily handle road and gravel runs too. - More rugged terrain: the __Nike ACG Zegama Trail__ is built for difficult terrain like steep ridges and offers maximum cushioning through ZoomX foam directly underfoot. A layer of Cushlon 3.0 foam helps provide impact protection, comfort and stability on uneven trail surfaces. It can also be used for hiking. - Race day: the __Nike ACG Ultrafly Trail__ is designed for trail racing and features a full-length split carbon-fibre plate that reduces stiffness. ## Trail-Running Shoes vs Hiking Shoes Although both trail-running shoes and [hiking shoes](https://www.nike.com/a/best-hiking-shoes) have strong grip for handling muddy, rocky and wet terrain, there are some significant differences to bear in mind. In general, trail-running shoes are lighter, more flexible and lower to the ground than hiking shoes, because they're designed for moving quickly over uneven terrain. Hiking shoes are heavier and bulkier, with thicker, wider outsoles that favour stability and durability over speed. You can comfortably hike in trail-running shoes—many hikers do—but hiking shoes are too stiff and heavy for running. If you split time between both, a trail runner with a durable outsole and toe protection is the more versatile pick.  [](https://www.nike.com/my/w/acg-93bsd)  [](https://www.nike.com/my/w/acg-93bsd) ## 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.](https://www.nike.com/a/how-should-running-shoes-fit) Road-running shoes should feel comfortable immediately. 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/w/zoom-vomero-running-shoes-37v7jz7gee1zy7ok) includes the Vomero 18; Vomero Plus, with next-level cushioning; the Vomero Premium, with the line-up's highest level of cushioning; and Vomero 18 GORE-TEX, with waterproof protection. - Supportive cushioning: The [Nike Structure line](https://www.nike.com/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/w/pegasus-running-shoes-37v7jz8nexhzy7ok) includes the Pegasus 42; Pegasus Premium, with even more cushioning and a midfoot support system; Pegasus Plus, which offers high energy return; and Pegasus 42 GORE-TEX, with waterproof protection. ## Frequently Asked Questions How are trail-running shoes different from regular running shoes? Trail-running shoes are designed to handle rocks, mud and wet conditions, and to do that, they have reinforced uppers, deep-lugged outsoles and stiffer midsoles. By comparison, road-running shoes are built to handle impact on pavement, so they're lighter and more breathable with softer cushioning and smooth outsoles. 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 to be sure. Here's one for [men's footwear](https://www.nike.com/size-fit/mens-footwear) and one for [women's footwear](https://www.nike.com/size-fit/womens-footwear). 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 covering rough terrain. While you wouldn't want to run in hiking shoes, you might be able to hike in trail-running shoes. What are lugs on trail-running shoes? Lugs are the raised, rubber treads on the bottom of a shoe's outsole, similar to tyre treads on a car that create grip and traction. These lugs help trail runners maintain stability even when running on uneven surfaces, rocks, loose dirt and mud. Do you need waterproof trail-running shoes? In general, opting for water-resistant shoes is preferable to waterproof shoes, because if water gets inside the shoe—a common part of trail running in wet or muddy conditions—a waterproof shoe may trap moisture inside, making the shoes heavier and more difficult to dry after running. That said, if you tend to run in extremely wet and muddy conditions or you run in the snow during the winter, a waterproof shoe like the Nike Pegasus Trail 5 GORE-TEX, ACG Peg Trail GTX or ACG Zegama Trail GTX may be helpful for keeping your feet dry and warm for extended runs. Originally published: 16 March 2026 ## Related Stories -  [](https://www.nike.com/my/a/most-comfortable-running-shoes) # Buying Guide # The Most Comfortable Running Shoes From Nike (By Cushioning Type and Use) -  [](https://www.nike.com/my/a/best-running-shoes-for-treadmill) # Buying Guide # Best Nike Running Shoes for the Treadmill -  [](https://www.nike.com/my/a/best-cross-country-shoes) # Buying Guide # The Best Nike Cross-Country Shoes and Spikes -  [](https://www.nike.com/my/a/best-running-shoes-for-walking) # Buying Guide # The Best Running Shoes for Walking and All-Day Comfort -  [](https://www.nike.com/my/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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