Hello. I know this is a triathlon board but with the huge amount of readers I figure my chances of getting feedback is pretty decent! I currently run in Vitruvian Proportion II shoes (vitruvianrunning.com). They are a simple, no-frills shoe with a pretty simple “waffle-like” tread on the bottom. I use these shoes for all of my running…pavement, dirt road, trail running. I’ve run a few ultras in them (up to 52.4 miles) with no problems. However, these runs had minimal descending. I’m planning on running a 100-miler this summer (perhaps in Lake Tahoe) so I know there will be some serious descending, well beyond anything I’ve experienced. Do you think I need to get a trail-specific shoe to better “manage” the terrain? Will my feet get totally trashed? I’m told a 100-miler can be brutal on your feet and I’m wondering if these shoes have enough protection. I’m a bit timid to buy new shoes because, after trying several different models and brands, I’ve finally found a shoe that truly works for me (and they’re pretty cheap, too!) Any insight is very much appreciated. Thank you in advance.
FWIW, I do not own a pair of trail shoes, I do a fair amount of off season running on trails, and I have never had a problem running in regular training shoes. I think it really depends on what kind of terrain you are running on. If you are doing a lot of technical trail running, you would undoubtedly benefit from the increased support in a trail shoe. For me, I do not-too-technical runs in Asics DS trainers and have never had any problems.
Mis dos pesos.
couple of different things in trail runners, you can make the decision whether they are good for you
The sole is usually stiffer since you won’t be on the road, the advantage is feeling less rocks and roots as well as a longer lasting sole
The uppers are more tightly woven, adding a bit more dirt/wear/water/small stone resistance
They are usually darker to cover up the mud stains
the soles will be more aggressive with a better ‘grip’
If you do a lot of trail running, it’d probably be more economical to add a pair in. They also are good for winter running (keep feet a bit warmer due to the weave and better traction in the snow)
If you need some deeper lugs for traction, they can help. Seems most trail shoes are pretty stiff and can feel clunky, though. Some of them have attachment points for gaiters, which are nice in the loose stuff. I’ve never done any major off-road distance (never over 12 miles), so can’t offer a lot more. FWIW, I used a pair of Nike Air Pegasus trail shoes this winter and liked them (very road-like, but had decent traction), but they didn’t support my overpronation quite enough.
I have had good luck with Montrails. They are making a couple of different models, one lighter and one heavier.
I am beginning to train for a 100 myself. I have started using a trail shoe that is two sizes too big and so far its workinig out well. I don’t know if I see a major difference but I would suggest going to REI and buying a pair. If you don’t like them take them back they will take them back no matter what. Try not to abuse this policy but I have found it a major selling point for REI in that I can try something out and if it doesn’t work out I bring it back and try something else. Talk to the sales guy and tell them what you are doing and they will help you. I told the guy and he turned me away from a pair I was looking at to a less expensive pair that was better suited for long distances.
While training for the JFK50 last fall, I bought a pair of trail runners (Brooks Cascadias). I did a lot of research and found that people were pretty well split on whether or not to use trail shoes.
I was doing most of my long training runs (up to 25/30 miles) on somewhat technical trails and before I made the switch (from my Mizuno Wave Riders), I found that my toes were getting banged up, the soles of my feet were aching from stepping on rocks and I was a little timid about my footing on wet or uneven surfaces.
I found the Cascadias to be a huge improvement - both physically and psychologically. While I think they’re are a little heavier than my Riders, the Cascadias, like most trail runners, have better protection around the foot, better lateral support, thicker lugs for traction and some water resistance/draining qualities. While wearing them, I also felt like I could run more comfortably on any surface. I think the difference comes into play especially when you start doing any climbing or descending or soft, wet, rocky or uneven ground.
I like my Cascadias, but during my research I read good things about Montrail and Inov-8 from some pretty hardcore ultra runners.
The thing to through into the mix is there are really two types of trail kicks. You have souped up road shoes something like the Brooks Adrenaline ASRs and true purpose built trail shoes. Personally i find that there are few trials I run on here in Cali and a full on Trail shoes is needed, so i have the Adrenalines. If you’re running trials that are fairly devoid of sharp rocks and roots, then the souped up roadies are the best choice. The best thing really is to try them out, but i would use some sort of trail shoes. One thing I found out racing XTERRA races, is all that dirt getting into your shoes is a bad thing.
One nice thing about shoes like the adrenalines is they are still decent road shoes, so i use them a lot in the rain, and when i’m back east in the winter visiting fam. They keep water out much better than my Trance’s with all the venting they have.
Others have already addressed most points I’d be likely to make but on the flexibility and traction thing:
there are trail shoes that are reasonably light, flexible, and have good to excellent traction - check out the mudroc and roclite lines of Inov8 for example, or the Montrail highlanders (also the now-extinct Leona Divides). There are new models from other companies (La Sportiva shoes look good on their website anyway) coming out this spring but have not seen them yet.
Whether you need extra traction or probably even more important in an ultra, extra support, depends on you and the course.
For the shorter (sub-marathon distance) trail races I have done I look at the course profile. If it is hilly, I definitely use trail shoes (currently Inov8 315). That way I can pass people wearing road shoes on the muddy hills. People wearing road shoes look like they are running on a treadmill and leave loooong streaks in the mud as their feet slide out from under them 
I’ll assume you are looking at the Tahoe Rim run, in which case portions of that trail are in pretty good condition - where a trail shoe wouldn’t be required. I haven’t run the entire trail, but all of the portions that I have run I’ve found the trail to be in pretty good condition and road shoes sufficed…then again, I wasn’t running 100 miles, so take that for what it’s worth.
I do all my trail running in my road shoes (Mizuno Wave Creations). The only concession I make is that when I run certain trails that are very rocky, I wear an older pair because the trails (particularly the ones I run when in Southern California, in the Palm Springs area) seem to eat the tread up. Another instance where I’ve found myself wanting a trail shoe that has a wider sole and more stability is on fast, single-track descents where you may have to slow rapidly to navigate a turn - a few times I’ve slipped a bit as the shoe just doesn’t have the grip of some trail runners.
I’d be interested to hear if you decide to do the Tahoe run - every year I look at that and think “maybe this year…”
interesting. i’ve got the wave riders and love them on roads, but they’re horrible for trails. the midsole gets eaten up and rocks get stuck in the ‘horseshoe’ part of the heel.
when i got the trail shoes i hesitated btwn the wave ascents and the cascadias, but the wave ascents were on sale.
to the OP: the biggest single advantage for me, for trail running shoes, is on the downhills. you can get some speed going, and landing on one rock/twig someplace midfoot (esp. on teh outside of the foot) can really hurt w/road shoes.
when things are flat, or uphill, i find the difference much less significant.
you should also figure out how you’re going to be using them, beginning to end of the run. do you want to run to the trails? if so, you want something w/at least some cushioning. if the trailstarts in your backyard, less of a big deal.
-charles
Others have already addressed most points I’d be likely to make but on the flexibility and traction thing:
there are trail shoes that are reasonably light, flexible, and have good to excellent traction - check out the mudroc and roclite lines of Inov8 for example, or the Montrail highlanders (also the now-extinct Leona Divides). There are new models from other companies (La Sportiva shoes look good on their website anyway) coming out this spring but have not seen them yet.
I really hated the feel of the Montrails and other true “trail shoes” that I tried. They were really clunky and I had to use a giant shoe in order for my big toe to NOT hit the front of the shoe. Since the front was rock-hard (decent if you have a habit of stubbing your toes all the time) it hurt like a mutha. Instead I got a pair of the Roclite 285s or 295s or something like that (can’t remember the model) and they felt 100000x better. Unfortunately the heel cup in those is pretty tight and curved inwards at the top of the shoe…which rubbed bad on my achilles tendon. I’d had tendonitis there (heel spurs) years back and have no interest in risking it again.
So…I am now running and racing in New Balance 790s:
http://www.newbalance.com/running/trail/MR790/
They have great traction in soft sand, pretty good foot protection in the sole, and are extremely lightweight at only 226g. I think my size 10.5 weigh about 9.5oz. The other nice bit is the arch is fairly hard, which helps on long distance running, and the toebox is very wide. I’ve gone upwards of 35 miles in them but not run a 50 yet (that’s in one month). I run in them with thick biking socks actually, where I normally ran in Thorlos before. I got mine at DSW for $65 I think. Check out a DSW near you and see how they feel.
I’ve never used trail specific shoes as long as my trainers had decent traction. My friends that do ultras really go by what fits them well and had decent traction…not always a trail shoe I think one of my friends who did Western States last year used his regular road trainers. They fit him perfect and he was more worried about the toll of 100 miles on his feet.
I’d recommend trying a few trail specific shoes in training and seeing if they fit well and really make a difference on the trails you run. Otherwise, just stick with your favorite shoe. I’ve made the mistake a few times of going with certain flats for marathons and not testing them over 10 miles. Talk about ripping up your feet.
Good luck!
the terrain you get in trail races varies tremendously. The best thing to do is find people who have done the ultra you plan to do and ask them. the main benefit with trail shoes is they have a much lower heel so you are less likely to roll your ankle. I run with a bunch of ultra runners and many like the brooks cascadia ( of course being sponsored by brooks might have something to do with that). Stan Jensen lists Tahoe Rim as 80% single track 20% jeep road but ‘only’ 19,000’ of climbing so that definitely sounds like trail shoe terrain. I’m running the CCC100 in August.
In my opinion… absolutely not. What you are running in now is one of the true jewels out there. Vitruvians already have a significant tread pattern. Economics are the only reason to get trail shoes in my opinion. Since you are already in economical shoes, stick to them.
Now, you may need to seek advice about the decision to run 100. That is nuts.
Everyone, thank you for your help. I think I will explore some trail-specific shoes to learn what they are all about and, maybe, take a few test drives.
John, it is the Tahoe Rim Trail race. I haven’t been to Tahoe since high school and I’d love to go back, if only for the scenery! Good luck in your final AZ preps. Sub 10 or bust, right?!
Matti - you’ve got it…If I don’t break 10 i’ll have a hard time justifying the repeated ass-kickings I’ve been giving myself in training! and, for forcing myself to race in Arizona for the 4th year in a row 
The TRT is awesome for running and views…you’ll love it. it’s the type of trail where the biggest danger is from a sprained ankle because you spend so much time looking around, you forget to check out where your feet are landing.
keep me posted on your decision. If you decide to do it and need support let me know as I’m only a few hours away.
John
I think you’d find that people are in every kind of shoe imaginable for the WS100, which is a good test for where you will be running. I’ve never done it, but I’ve heard. Like you, I’ve done a fair amount of trail running. I’d never felt the need for trail specific shoes until I did the Noble Canyon 50K (53K). It’s about 14 miles uphill, 5 miles rolling, 14 miles back down. The descent was a killer on my toes, and I wish that I had used a trail runner with toe protection. Next time, I certainly will. I’d say that if you have sustained rocky descents you should consider toe protection. I could see the rocks, I knew that I should pick up my feet over the rocks, but my legs just wouldn’t respond. Thankfully, the what felt like almost out-of-control momentum kept me from eating rocks each time I stubbed my toes. Losing toenails is always a pain. All that being said, I’ve tried a couple of trail runners, and just haven’t been happy with the ones with good toe protection. I had a pair of New Balances give me the worst blisters in years because the hard toe box was too narrow. I didn’t figure that out until I was halfway out on a point-to-point 15 miler – no turning back. The joys of trail running! Good luck.
Bryan
Ha, you’d better bite your tongue because, as of now, I have no support crew put together You may be getting a phone call from me this summer! Do you know anything about the Headlands 100 near San Fran? This race is appealing to me as it’s a few weeks later than Tahoe; thus, it would give me a few extra weeks to train and I’d also be able to do my local ultra as well. Any insight on this event?
I know you’ve been training your butt off and will do awesome. Sometimes in a race you just need to take a chance and hit it hard and let the chips fall where they may, right? You win some and you lose some
What race are you on for in AZ? I’m getting my ultra baptism this Saturday, doing the Old Pueblo 50 in Sonoita. Same deal here, pretty jazzed to end the weekly floggings with one big beating this weekend, and hoping for a sub-10 as well, though I have zero idea what awaits after 35 miles of running so I shouldn’t have too much expectation.
Jay Prasuhn
Senior editor
Triathlete magazine
Matti - you’ve got it…If I don’t break 10 i’ll have a hard time justifying the repeated ass-kickings I’ve been giving myself in training! and, for forcing myself to race in Arizona for the 4th year in a row
The TRT is awesome for running and views…you’ll love it. it’s the type of trail where the biggest danger is from a sprained ankle because you spend so much time looking around, you forget to check out where your feet are landing.
keep me posted on your decision. If you decide to do it and need support let me know as I’m only a few hours away.
John