7 Best Trail Running Shoes For Women

How we test trail running shoes for women

We conduct a multitude of tests on all the women's trail running shoes in our arsenal. With our own shoe testing lab, we gather data on each shoe that helps to explain how they fit and perform. Even more, we also make sure to do the following: 

• We get them with our own money to avoid bias.
• We run at least 30-50 miles on each shoe on varying trails: light, challenging, and even extra challenging!
• We slice them open to be able to examine every little detail and do more lab tests.
• Our lab data describes each women's trail running shoe with more than 20 parameters. 

How are women’s trail shoes different from men’s

In a perfect world, all women’s trail shoes would be made based on special women’s lasts and there would be more fit-related options. We don’t live in a perfect world so, often, we have men’s shoes in women’s sizes. Or, somewhat narrower shoes than men’s but otherwise the same. An even bigger issue is that it is usually the upper that is made wider/narrower and not the platform itself. 

Regardless, here’s how the women’s trail running shoes are usually different from men’s: 

1. Sizes. Women’s feet are smaller on average, so women’s trail shoes start at smaller sizes than men’s. 
2. Industry labels for different widths of shoes. 
3. Stack heights and heel drops are sometimes (although rarely) different in women’s versions. 
4. Width. But there’s no rule here. Some models are made narrower, others just the same as men’s. This is easy to compare when women’s shoes are bought in sizes that exist for men as well (for example EU 41 which is the same in men’s and women’s so no conversion is needed). 
5. Colorways. Quite obvious, but many brands release different colorways for women. 

Sizing in women’s trail running shoes

If you’re not sure about your size, we always recommend measuring the length of your feet! Then, it’s easy to find the size in our tool.  

Also, some shoes are released as unisex. Often, brands indicate both women’s and men’s sizes at the same time, but some brands only use one size. In that case, we recommend referring to the length of your feet in centimetres to nail the size. 

Width of the shoe: different industry labels

Men’s and women’s trail running shoes do not have the same industry labels for different widths. Here’s a comparison below. 

However, not all shoes are released in Narrow, Wide or Extra Wide options. 

5 things to take into account when choosing trail running shoes for women

Here are 5 features we suggest understanding and taking into account when looking for a new pair of trail running shoes: 

1. Terrain. You might be running on dry and loose ground, hard-packed trails, or mud and grass. Different surface conditions ask for different lugs and levels of protection. 
2. Season. Very hot weather asks for very breathable uppers, while very cold weather asks for warm uppers. If you decide to run in wet weather, waterproof trail running shoes might be a good idea. 
3. Distance and pace. You don’t need the same amount of cushioning when running 2km on average and when running an ultra of, say, 65km. The same applies to the pace, race shoes are aggressive, lightweight, and responsive, while daily trainers and recovery shoes tend to be padded, cushioned, and comfortable. 
4. Stability due to overpronation or overall. 
5. Good toebox width, whether wide, medium, or narrow. 

How demanding is the terrain you plan to run on? 

Knowing the type of surface you will be running on is a priority because it dictates the grip and the overall shoe design. We group trail running shoes in 3 different categories based on the terrain: 

1. Light terrain: easy trails usually used by beginners, well-maintained trails in (national) parks, dry hard-packed trails, and asphalt (hybrid shoes or road-to-trail shoes are used in these cases when there’s a mix of road and trail on the run). 
2. Moderate terrain: varying terrain with somewhat steep uphills and downhills, and occasional difficult (e.g. rocky) sections.
3. Technical terrain: demanding terrain with a lot of steep sections and/or rocks, mud, slush, debris, roots, etc. 

What the terrain has to do with trail running shoe features? Look at our table below: 

As seen in the table, to decide whether a trail shoe is best for women who plan to run on light, moderate, or technical terrain, we take into account many factors, not just lug depth for example. Also, many trail running shoes are versatile and can be used on light and moderate, or moderate and technical terrain. 

If the lugs on your running shoes are very thick and you use them on asphalt, your feet will hurt and the lugs will be worn down prematurely. On the other hand, if you try running on technical terrain in shoes with shallow lugs, you’re risking getting injured as you will slip, slide, or get stuck in mud. 

One of the factors we take into account is protection. Trail running shoes can have toe bumpers, sock-like heel collars to prevent debris from getting into the shoe, gaiter attachments for easier gaiter lockdown, hard outsole rubber that can’t be poked easily, and so on. 

Different uppers for different seasons: breathability of trail running shoes for women

Running in very hot weather, in very cold weather, and in wet weather, all of these occasions ask for a different upper. In this case, we’re talking about breathability and waterproofness. 

Assessing the breathability in RunRepeat lab using a smoke machine and 3D-printed shoe lasts with open toeboxes that direct the smoke

We assess breathability on a 1-5 scale. Each rating is based on how much smoke got out through the toebox and how fast. A 5/5 rating goes to the most breathable trail running shoes and a 1/5 to the warmest.

We also examine the uppers under a microscope, which gives us better insight into why some uppers breathe better than others. 

Very breathable uppers have a loose weaving pattern or large ventilation holes, while warm uppers tend to be tightly packed with no vent holes. We suggest running in warm trail shoes (1/5 breathability rating) in winter, although you can run in more breathable shoes as well, although with thick socks. 

And, in case you plan to run in very wet weather, you can choose waterproof trail running shoes. These shoes have a waterproof membrane which prevents the water from getting into your shoes. On the shoes and the shoe box, you can find the words Waterproof, WP, or GTX (Gore-Tex). GTX is the most popular waterproof membrane and it is widely used in different outdoor applications, not just footwear. 

Of course, there are other waterproof membranes developed by different brands. In any case, the brands do not miss the opportunity to highlight the waterproof feature. 

Keep in mind: once the water gets into the waterproof shoes, it is not getting out. To be on the safe side, we also recommend wearing waterproof gaiters, to prevent the water from sliding down your legs or trousers (or any other source) and into the shoes. 

How are distance and pace reflected on trail shoe features? 

When talking about distances, we have:

• Very short distances, usually run by beginners
• Shorter distances, like 5k and 10k 
• 21k and 42k
• And ultras, everything above 42 km 

The main feature that changes here is the cushioning. But other features follow (see the table below). 

There is, of course, a lot of overlap here. Many shoes can be used both for shorter and mid distances, and many are versatile enough so that you can jog in them but also pick up the pace. 

Stack height and heel drop of women’s trail shoes

When it comes to stack height, anything’s possible from barefoot and minimalist trail running shoes to maximally cushioned ones. Trail shoes that are lower to the ground allow for a better ground feel, while those that are higher off the ground offer more impact protection. 

We subtract the forefoot stack height from the heel stack height and get a heel-to-toe drop (the difference in height between the forefoot and the heel). In trail shoes made for longer distances, heel drop is often higher because as we get tired after dozens of kilometres, our muscles also get tired and we start heel striking. Landing on more than less cushioning helps with support, stability, and comfort. Some ultra runners even change trail shoes mid-race to get to those with a higher drop as their mileage increases. 

Heel-to-toe drop is an important factor. On average, it is lower in trail shoes (7.6 mm) than in road shoes (8.6 mm). But it’s important to understand all the effects it has on runners' muscles and legs. If you’d like to learn more about that, we went down the rabbit hole in this guide: Heel to Toe Drop: The Ultimate Guide.

Softness of women’s trail shoes 

Just because some trail shoes are high off the ground does not guarantee that they are super soft, and vice versa. 

Looking at our durometer readings, lower numbers indicate a softer foam, while higher numbers indicate a firmer foam. While soft usually means comfortable, shoes can also be too soft to the point of being dull, as in no energy return. Such shoes tyre our feet prematurely. 

On the other hand, too firm and you might experience discomfort. It’s about finding the balance that works for you. 

Weight of women’s trail shoes

A few years back, the rule of chunkier shoes = heavier shoes was applied. However, with the rise of premium foams, this is no longer the case. Premium foams are lighter, more responsive, more expensive, and less durable. On the other hand, standard foams are more durable and far more affordable, but with less energy return. 

Carbon-plated trail running shoes for women 

A carbon-fibre plate is usually found in race shoes.  

Carbon-fibre plate cut out from a shoe in RunRepeat lab 

These plates make the running shoes stiffer and more responsive. The ride is fast and smooth! The plates’ biggest benefits are experienced when they are combined with premium foams. However, they are not always the best choice, especially for beginners. 

We don’t recommend these shoes to women who prefer slower to moderate paces, beginners, and those on a budget. 

Arch support and stability in women’s trail running shoes 

As you may already know, women with flat feet and who overpronate usually need stability running shoes. These shoes have special technologies that stabilise the heel and reduce the inward rolling of the ankle. 

However, these stability shoes are usually found in road running shoes. In the world of trail running, the terrain is ever-changing, and demanding, so there are only a few so-called stability shoes. But, there are features we can look for to understand whether the shoes are more or less stable. 

One of the features that definitely helps with stability is the width of the platform. If you want planted landings, this is the way to go. Another feature to consider is the stiffness of the heel counter. Women, especially those who struggle(d) with plantar fasciitis, enjoy stiff heel counters that lock their heel in place! 

Assessing the stiffness of the heel counter on a 1-5 scale where 5/5 is the stiffest 

Toebox width in trail running shoes for women

Looking at women’s and men’s feet, there are some differences in general. 

If you need more room in the toebox, it’s best to look for trail shoes that offer that. 

Pouring the gel into the shoes to make a mould that allows us to measure the volume of the toebox

Knowing both measurements is important because some women with, for example, Greek shapes can wear pointy shoes, while others need more square-ish toeboxes. 

Here, we list trail shoes that might work best for you if you need more room at the big toe: 

In case you need more space where the shoe is the widest or where (most often) your pinky toe rubs against the upper, look at these shoes: 

And, if you actually need a narrow toebox, look no further: 

When your big toe is squished from the top 

Our gel measurements also allow us to measure the height of the toebox. This measurement comes in handy, especially for ladies whose big toes tend to get black toenails or even bleed when the toebox is too shallow. 

If you have big toes pointing up or simply toes that need more room above them, here are the trail shoes with the highest toeboxes: 

Durability of women’s trail running shoes 

In road running, runners tend to get as many miles as possible on the road. But in trail running, it’s not just the outsole that wears out, but the lugs that are very prominent and easy to tear or rip apart when running over obstacles or sharp rocks, and the toebox can also get damaged easily. 

Testing the durability of the toebox in RunRepeat lab 

When testing the toebox durability, we press a dremel against it, always at the same pressure, RPMs, and time duration, and based on the dent, we assess the damage on a 1-5 scale. 5/5 is given to the most durable toeboxes that get barely scratched and 1/5 is given to the least durable ones, with very deep dents. 

We also test the durability of the outsole, or better said, lugs. 

Standardised outsole durability test 

Once we’re done with the dremel, we use a tyre tread gauge to precisely measure the depth of the dent. When dents are deeper, we know we tested less durable outsoles, and vice versa.