The best trail running gear to keep you safe and comfortable, according to coaches

Our featured picks

The best trail running shoes we tested

Hoka Women's Speedgoat 7 Trail Running Shoes

Read our review

Socks recommended by multiple experts

Feetures Women's Trail Max Cushion Mini Crew Socks

A GPS running watch with everything you need

Garmin Forerunner 165 Smartwatch

So you can stay hydrated on the go

Amphipod Hydraform Ergo-Lite Handheld Water Bottle

Running shorts with tons of pockets

Janji Women's 3-Inch Multi Shorts

Good gear won't make you a faster runner, but it can absolutely make the difference between a miserable slog and an enjoyable few hours on the dirt. Trails throw more at you than pavement does — rocks, roots, remoteness — so what's in your pack matters more here than it would on a city run.

Whether you're lacing up for your first trail run or your thousandth, we wanted real answers, so we sat down with trail coaches, pulled in runners from our own staff and put a lot of gear through its paces ourselves before writing any of this up.

But before you go out and spend hundreds of dollars on brand new pieces of gear, the experts I talked to highly recommended taking a look at what you already have first. “If you’re running a few miles on smooth local trails, you can usually wear the same clothing, accessories and maybe even the same shoes as you’d use on the roads,” said Jessica Schnier, founder and head coach at Smiles & Miles Coaching. “As your runs become longer, more technical or take you into remote environments, specialized gear becomes increasingly more important. This is not just for comfort and performance, but also for safety.”

Best trail running shoes

Hoka Women's Speedgoat 7 Trail Running Shoes

"I have worn different versions of the Hoka Speedgoat for the past several years. The Hoka Speedgoat 7 has a thick slab of cushion that makes it really comfortable and protective on the trail," said Kate Schwartz, brand manager at Fleet Feet. "It feels energetic to run in, and the grip is really good. I tend to like a fairly low-drop shoe and this one comes in at 5 millimeters, which feels comfortable to me."

Read our review

Hoka Men's Speedgoat 7 Trail Running Shoes

When our staff tested seven pairs of popular trail running shoes, these Hokas came out on top. They run a little small and narrow, but our testers loved their responsiveness and grip.

Read our review

Asics Women's Trabuco 14 Trail Running Shoes

"My favorite beginner shoe is the Asics Trabuco Trail 14," said Kyle Fulmer, running coach at Team RunRun. "Asics makes great trail shoes that run and feel like road shoes. The Trabuco Trail line offers tremendous support and cushioning, while not adding excess weight."

Asics Men's Trabuco 14 Trail Running Shoes

"Also, by today's standards, the price point is easier to digest than some tech-heavy mega brand competitors," Fulmer said. "The Asics Trabuco Trail is my go-to daily trainer for runs from the office!"

Saucony Women's Peregrine 16 Trail Running Shoes

"I have also had several iterations of the Saucony Peregrine over the last eight years," Schwartz said. "The Saucony Peregrine 16 has solid traction, excellent toe protection and a really comfortable ride that feels natural on the trail."

Saucony Men's Peregrine 16 Trail Running Shoes

These shoes have more cushion than previous versions and feature Vibram outsoles for top-tier grip on any terrain.

Salomon Women's Aero Glide 4 Grvl Trail Running Shoes

"Even though I did not test these extensively prior to the Tipster LA Food Run, a half-marathon trail run that took us through the driest dirt trails and steepest hills of East LA, my Salomon Aero Glide 4 Grvl kept my feet super comfortable and pain-free, and me upright with their impressive traction," said CNN Underscored testing writer Michelle Rae Uy.

Salomon Men's Aero Glide 4 Grvl Trail Running Shoes

"I don’t typically do trail runs, so these were kind of a gamble that paid off," Uy said. "They also proved very beginner-friendly. I love these running shoes and will continue to gush about them to anyone who would listen."

La Sportiva Women's Prodigio Pro Trail Running Shoes

If you want to go fast and far, the Prodigio Pro deserve a serious look. They're much more cushioned than most trail running shoes I've ever tested and they provide fantastic energy return.

La Sportiva Men's Prodigio Pro Trail Running Shoes

I'm a big fan of these shoes, and even with all that foam, I still get great traction and feel. Just note that the sizing runs small. They're overkill for beginners, but long-distance runners will absolutely love them.

La Sportiva Women's Prodigio 2 Trail Running Shoes

"My favorite technical and more advanced shoe is the La Sportiva Prodigio 2," Fulmer said. "At a slightly higher price point, the La Sportiva Prodigio 2 is a lightweight shoe with advanced foams that is burly enough for the toughest mountain terrains but is also comfy enough for cruiser trails in the foothills."

La Sportiva Men's Prodigio 2 Trail Running Shoes

"The Prodigio 2 is going to be my choice for the High Lonesome 100 here in Colorado this July," Fulmer said. Our staff tested these shoes and were impressed with their energy return. However, like all La Sportiva shoes, they run small.

Altra Women's Experience Wild 3 Trail Running Shoes

"The Altra Experience Wild 3 is a new favorite of mine. I love the shape of the shoe because it gives my toes lots of room to breathe without getting squished," Schwartz said.

Altra Men's Experience Wild 3 Trail Running Shoes

"I find the shape of the shoe really comfortable; it has a nimble feeling on the trail and the traction is excellent, too," Schwartz said.

Nike ACG Ultrafly Trail Running Shoes

"To be entirely honest, I find it hard to broadly recommend any specific trail running shoe," said Schnier. "I always recommend that athletes visit a local running store or REI to try on several different models to see what feels best." Schnier said the pair she likes to run in is the Nike Ultrafly. "I like that they have a comfortable toe box and are relatively lightweight compared to most trail shoes, while still having some cushion in them," she said. "My feet have felt comfortable in them from short trail runs all the way up to 100-mile races, which has made them a great fit for me."

Best trail running socks

Balega Enduro Quarter Socks

Schnier also recommends these socks from Balega. Their seamless design means they won't rub and cause hot spots, while they promise they won't fall down thanks to their deep heel pocket. With medium cushioning, targeted compression and moisture-wicking properties, these socks can keep your feet comfortable on any trail.

Darn Tough Women's Light Hiker Micro Crew Socks

"Socks might be the most underrated piece of gear for the trail! Finding socks that are comfortable and prevent blisters is critical for enjoyment on the trails," Fulmer said. "Brands like Injinji, Darn Tough and Drymax have been in the trail game for decades, and still make the best and most reliable products."

Darn Tough Men's Light Hiker Micro Crew Socks

These are a lighter version of our best-tested hiking socks. While I prefer more cushion when hiking, runners will probably like the lighter, more breathable feel of these.

Feetures Women's Trail Max Cushion Mini Crew Socks

"Crew-height socks help keep dirt and pebbles out of your shoes while also protecting your ankles and lower legs from scratches, poison ivy and overgrown brush," Schwartz said. "My favorites are from Darn Tough and Feetures."

Feetures Men's Trail Max Cushion Mini Crew Socks

"I usually run in Feetures or Balega because they've been consistently comfortable for me on everything from daily runs to ultramarathons," Schnier said. While Schwartz likes the taller crew cut, Schnier said she prefers the shorter quarter-length socks.

Injinji Trail Midweight Crew Socks

"I also have many athletes who swear by Injinji toe socks, especially if they're prone to blisters between their toes," Schnier said. "It's one of those choices that's very individual, so it's worth trying both styles, especially if you find that you're having issues with your skin and feet on trails." These socks also come recommended by Fulmer.

Best trail running hydration packs and bottles

Naked Running Band

"My most used piece of gear is the Naked Running Belt," Schnier said. "It's a really comfortable, secure belt you can wear around your waist, and it can carry an entire water flask, nutrition and my phone, too. I use this belt for daily runs, especially if I'm able to refill on water at some point in the run."

Nathan Sports Pinnacle Pro 12-Liter Hydration Race Vest

"When I’m going out on a long trail run (90 minutes or longer), I use the Nathan 12L Pinnacle vest," Schnier said. "It has good adjustability, plenty of pockets for snacks like Skratch chews (I love the sour cherry) or Huma gels (mango is delicious), and holds a bladder-style reservoir on the back. Packs are personal and I prefer a bladder with a straw instead of smaller bottles on the front of the pack." This is also the pack I wear for longer runs. I love all the hidden pockets that help me stay organized while on the move.

Camelbak 50-Ounce Hydrobak Hydration Pack

"On the trails, you likely won’t have access to easy-to-find potable water, which is why it’s essential to ensure you have plenty of H20 to fuel your workout. I like this CamelBak hydration pack, which holds 1.5 liters of water and has a small, zippered pocket for stashing your keys, energy gels or other small items," said CNN Underscored associate editor Jillian Tracy. "The buckle strap across the front helps keep the pack from bouncing around while you move, and the whole bag is easy to throw in the wash for easy cleaning after super-sweaty runs."

Salomon Sense Pro 6 Hydration Vest

"I run in the Salomon Sense Pro women's fit vest for shorter or more supported days on the trails," Schnier said. "It has a little less storage space in the back, so I usually use this for runs where I'll be able to refill and restock my water and nutrition throughout or in races where aid stations will be available. I love the material and how it doesn't feel too hot on warm days, and forms pretty seamlessly to my skin to prevent chafing. I also have this one in white, which I really like for hot days to help reflect some of the heat away from my body."

Salomon Adv Skin 12 Hydration Vest

"For longer and less supported days on the trails, I run in the Salomon ADV Skin 12," said Schnier. "It has a little more storage in the back compared to the Sense Pro, so it's nice for when I need to carry more clothing, gear or nutrition."

Always Up Cloud Running Belt

"I'm currently 22 weeks pregnant and have been running in the Always Up Cloud Belt. It is a belly belt, so it helps support me while my belly grows, but also has pockets that can fit my phone, nutrition or water in them," Schnier said. "I have really appreciated having this belt in particular to support both of my goals of continuing movement in pregnancy while also meeting the demands of trail running, too!"

Nathan Sports 14-Ounce Pinnacle Soft Handheld Flask

If I'm only running a few miles, this is the flask I'm bringing. It features a stretchy strap so I can passively hold it while I'm running, and since it's soft, it's easy to scrunch up and store in my pocket once it's empty. It even has a small pocket to store small items like keys or gels.

Amphipod Hydraform Ergo-Lite Handheld Water Bottle

"When I’m running for less than 90 minutes, I’ll carry a handheld water bottle like the 16-ounce Amphipod Ergolite handheld instead of a pack," Schwartz said. "I add some ice cubes and it keeps my water pretty cold. It’s also got a pocket to hold nutrition, a car key, etc."

LifeStraw 1-Liter Peak Series Collapsible Squeeze Bottle With Filter

The Lifestraw Peak Series Collapsible Squeeze bottle has a built-in filter, so you don’t have to carry all your water on a long trail run — at least, as long as a creek is nearby. The 650-milliliter squeeze bottle is flexible enough to fit in most vests or packs, but it is made of thicker, more durable material, so it won’t pop or get punctured. The filter protects against bacteria, parasites, microplastics, silt, sand and cloudiness.

Read our review

Katadyn 1-Liter BeFree AC Microfilter Water Bottle

"I also use the Katadyn Be Free Water Filter bottle, which is important if you are using water sources on the trail to filter the water before you drink it," Schnier said. I recently brought this filter bottle on a backpacking trip and loved how easy it was to use.

Best women’s trail running apparel

Planet Nusa LS2 Air Long-Sleeve

"I normally prefer to run in just a sports bra, but when you’re on the trail, layers can help provide an extra layer of protection against the elements," said Tracy. "This Planet Nusa long-sleeve is incredibly lightweight and has tiny holes for better airflow while you move. If I do want to take it off, I can tie it around my waist or loop it through my hydration pack without issue. Plus, it has an adorable Saturn-inspired print that adds a touch of whimsy to my trail outfit."

Rabbit Women's High Country Short-Sleeve

"If you are running with a hydration pack, it’s helpful to wear a shirt underneath that will prevent chafing from the pack," Schwartz said. "These collared shirts aren't your typical running apparel, but they can really help prevent chafing on your neck and shoulders if you wear a hydration pack."

Rabbit Women's EZ T-Shirt

"A comfortable, breathable, sweat-wicking short-sleeved shirt is also good when you have a pack on," Schwartz said. "I always choose a short-sleeve shirt instead of a tank when I’m wearing a hydration pack because the sleeves help prevent the pack from rubbing under my arms. I like the women’s EZ tee from Rabbit (men’s here) and this mesh tee from New Balance."

Janji Ascend Sports Bra

"Personally, I'm a huge fan of Janji's clothing," Schnier said. "Their shorts and sports bras in particular are my favorite. I love that they're lightweight, comfortable and thoughtfully designed for long days on the trails. The pockets are especially useful when I need to carry a little extra without wearing a pack."

Chicknlegs OG Sports Bra

"A sports bra with a phone pocket in the back is handy if I’m not wearing a pack. I rotate between the pocket bra from Rabbit and the OG Sports Bra by Chicknlegs (and I love the fun, funky patterns)," Schwartz said.

New Balance Women's RC 3-Inch Shorts

"I have three pairs of these shorts from New Balance that I wear for every type of run, on the road or the trail. I like the built-in liner and the key pockets in the waistband," Schwartz said.

Janji Women's 5-Inch Pace Shorts

Schnier said these are some of her favorite shorts from Janji. They feature grippers to prevent them from riding up and even have two deep pockets to keep your phone stable while you run.

Janji Women's 3-Inch Multi Shorts

Schnier said she also loves these Janji shorts, which are baggier and have a liner. Venting provides great breathability, while the moisture-wicking liner keeps you comfortable and chafe-free. They have six, count 'em six, bounce-free pockets that combine for 1 liter of storage.

Best men’s trail running apparel

REI Co-op Men's Sahara Shade T-Shirt

"I run primarily under the relentless Los Angeles sun, which, although comforting in small doses, can be energy-sucking during long outdoor runs," said CNN Underscored testing writer Alex Rennie. "This REI shirt provides UPF 50+ sun protection — way more coverage than a regular cotton shirt or sleeveless tank top — and the soft, lightweight fabric still allows you to move around without feeling overly bulky or heavy. I also love the little built-in loop on the back of the collar, allowing for convenient hang-drying practically anywhere. As a die-hard tank topper trying his best to minimize sun exposure, this shirt delivers the protection and comfort I’m looking for."

Smartwool Men's Active Mesh Hoodie

This is one of my personal favorite tops for running. It's made from a combination of merino wool, polyester and Tencel lyocell, which keeps it feeling cool and comfortable on even the hottest days. I especially appreciate the roomy fit, which really helps its breathability during runs.

REI Co-op Men's Flash Shade Hoodie

"It can feel a little odd pulling on a hoodie in warm weather, but the lightweight, breathable fabric and UPF 50+ sun protection make this option well-suited for trail running," Rennie said. "The hood, turtleneck and thumb holes (ensuring the sleeves stay in place) provide near-total upper body protection against the sun and flying insects, two factors that have admittedly shortened my runs in the past. If you’re not a fan of big floppy running hats or spraying on sticky bug spray or gloopy sunscreen, this REI Flash Shade hoodie is a great investment."

Outdoor Research Men's Echo Hoodie

"Sun hoodies are gaining a big following these days, as they provide a cooling element as well as saving you tons of money on fancy sun creams," Fulmer said. "Outdoor Research and Path Projects make some of the best!" This hoodie from Outdoor Research is super lightweight, making it a fantastic running top.

The North Face Men’s Lightstride Shorts

These are some of my favorite shorts for running. They're light and have a zippered pocket that actually fits my phone and its bulky case. The drawstring ensures they stay on tight and they're so light I barely notice them even after multiple miles.

REI Co-op Men's Flash Shorts

"I love the huge pockets on these REI shorts, which provide easy access to gel pouches, credit cards, your phone and any other little items you bring on your run," Rennie said. "Another dedicated zipper pocket on one side (great for keys!) makes them feel just functional enough without devolving into those running shorts that start to feel like cargo pants. They also dry really fast, which is great for taking quick dips into river crossings or convincing a neighbor to spray you with his garden hose on a hot afternoon."

Best trail running accessories

Garmin Forerunner 165 Smartwatch

Scwartz said having a GPS running watch can be incredibly helpful, but you don't need to splurge for the nicest ones out there. "There are some pretty cool ones that will help you keep track of your route on the trail, like the Garmin Fenix 8, but in my opinion, that much tech is fun to have, but not essential. I use the more basic Garmin Forerunner 165, which gives me everything I need," she said. "It tracks my distance, pace, time, heart rate and provides plenty of other useful and interesting stats. It’s reliable, and I only take it off to recharge it."

Garmin Instinct 3 Adventure Watch

"While not as functional as the higher-end Garmin Enduro 3 or Fenix 8, the Garmin Instinct 3 hits that nice sweet spot between trail-ready ruggedness and overall value," Rennie said. "You’re still getting a really nice sport watch with GPS location tracking, breadcrumb navigation and cool trail running perks like Grade-Adjusted Pace (GAP), all at a price that's relatively reasonable for the average or casual trail runner who doesn’t need a ton of bells and whistles. I’ve been using Garmin Instincts since the first-gen model in 2019 and have always appreciated their heavy-duty, semi-indestructible feel (kind of like the running watch version of my trusty Casio G-Shock DW5600UE-1V). The interface is easy to use, you can customize the face to your specific needs and it even has a surprisingly effective built-in flashlight (perfect for those late night or early morning runs)."

Garmin inReach Mini 2 Satellite Communicator

"Safety first! Always make sure someone knows where you are, and where you are headed," Fulmer said. "When heading into the mountains or desert, acquiring a GPS satellite tracker like a Garmin inReach Mini 2 is a good idea. You never know what can happen out there, and being able to notify friends or family during an unforeseen emergency could be a lifesaver, literally." We tested satellite messengers, and the inReach Mini 2 was the best. I always carry it on backpacking trips.

Read our review

Fractel M-Series Running Cap

"I'd also recommend having a good hat for days out on the trails," Schnier said. "It can help protect you from the heat and also help you see the terrain of the trail better." She said she really likes this cap from Fractel, which is lightweight, breathable and made with a sizable brim. If you need even more sun protection, she recommends the brand's bucket hat.

Shokz OpenDots One Open-Ear Headphones

"For running outdoors on any kind of terrain, I love these Shokz OpenDots headphones, and I'm not the only editor who’s a fan either," Tracy said. "Like other Shokz models, these earbuds have the same bone-conducting open-ear design that makes surrounding sounds from cars, pedestrians and wildlife much easier to hear. They also are lightweight, have a long battery life and stay in place on my ears incredibly well. I completely forgot I was still wearing them for a full half hour after I finished my most recent half-marathon. Plus, I like that the design is more low-profile than other wrap-around headphone styles I often find hard to layer with my hats and hair."

Black Diamond Deploy Run Light

"A headlamp is essential if you’re out running in the dark hours," Schwartz said. She recommends this Black Diamond model, which is small and lightweight enough to store in your pocket.

Squirrel's Nut Butter Anti-Chafe and Skin Repair Stick

"I'd recommend Squirrel's Nut Butter for products to prevent chafing and blisters on your feet," Schnier said. "A must for long days out on the trails!" Made with coconut oil, cocoa seed butter, beeswax and vitamin E oil, this gel reduces friction so you can stay comfortable all day long.

How to choose the best trail running gear

Trail running gear can be extremely important, but all the experts I talked to said what you bring depends on where and when you’re going. “The gear you need depends on the trail you’re running on, the weather and how long you’ll be out there,” Schwartz said. “For shorter runs on smooth trails in mild weather, you don’t need much extra gear, and your regular road shoes may work just fine. On the other hand, if the trail is rugged or hilly, if it’s a hot day, or if you’ll be running for an hour or more, you will want trail shoes, a water bottle or pack, and clothes that won’t chafe.”

If the weather is a little iffy, it’s smart to pack a rain jacket or even a lightweight puffy jacket if you’re planning on spending hours outside. Some of the hardest pieces of gear to dial in, especially as a beginner, are hydration and fuel. “Hydration and nutrition are also key for a trail runner, as you might not be near services or assistance for long periods of time,” Fulmer said. “Making sure you have the fuel and electrolytes to cover the distances in a safe manner is paramount.”

Besides water, nutrition and the gear you’ll be wearing, like clothes, shoes and a pack, one key item to bring on more adventurous runs is some sort of communication. A cell phone works, but if you’re going to be out of cell service, a satellite messenger can help you get out of a pickle. You never know when you’ll twist an ankle, so having a way to get back home safely is always a must.

Trail running can sound scary, but it can be as extreme or relaxing as you want. “One thing I’d want readers to know is that trail running doesn’t have to be intimidating,” Schnier said. “You don’t need to have every piece of specialized gear or run in the mountains to call yourself a trail runner. Start with a local trail, wear what you already have, and focus on enjoying the experience rather than worrying about your pace.”

FAQs

What is trail running?

“Trail running is running outdoors on natural surfaces like dirt, gravel or single-track trails. It can be as mild as a flat dirt path around a lake or as adventurous as a rocky trail up a mountain at high altitude … and there is plenty of variation between the extremes,” Schwartz said. “To me, the beauty of trail running is that I can spend time in nature, away from the noise, traffic and distractions of everyday life. My mind always feels more at peace after trail running. It’s also a wonderful way to explore a new place when on vacation or traveling for work.”

What's the best way to start trail running?

“The best way to start trail running is to keep it simple. You don’t need to drive into the mountains or buy special gear right away to become a trail runner,” Schnier said. “You can find a local park, nature preserve or fire road and swap one road run for a trail run. I’d highly recommend trying to find an inclusive, local running group that does trail runs and starting with them or finding a friend who has run on trails before. Having others to show you the ropes can make things feel more comfortable as you are starting out.”

What should I wear while trail running?

What you wear depends on the conditions of your run. Lots of trail runners like wearing a sun hoodie and a hat to protect themselves from the sun. Others don’t like long sleeves, and will run in a short-sleeved shirt or a sports bra. You want your clothes to be lightweight, breathable and moisture-wicking to keep you comfortable, but you should always check the weather before heading out to make sure you have the correct layers.

What gear should I pack for trail running?

You should pack water, snacks, navigation tools and a form of communication at the very least when trail running. Where you run drastically changes what you should pack, as what you’d need on a short run through the park is different than tackling an alpine objective. Trail running can be more remote and dangerous than road running, so make sure you’re prepared for an emergency before heading out.

Are trail running shoes good for hiking?

“Absolutely! I actually do all of my hiking in trail running shoes,” Schnier said. “They’re lightweight, comfortable and designed to provide good traction on uneven terrain, which makes them a great fit for day hikes. However, the right footwear still depends on the hike. If you’re carrying a heavy backpack, traveling over very rugged terrain or hiking in snow or particularly wet conditions, a hiking boot could provide better protection or support. For most day hikes on established trails, though, trail running shoes are a great option.”

How are trail running shoes different than normal running shoes?

“The tread and traction of a trail shoe is vastly superior to a common road shoe when navigating loose gravel, granite rocks and dusty trails,” Fulmer said. “Trail shoes will also often offer better protection against sharp rocks in the form of thin rock plates embedded in the sole of the shoe.”

Meet our experts

For this article, we consulted the following experts to gain their professional insights.

• Kyle Fulmer, running coach at Team RunRun
• Jessica Schnier, founder and head coach at Smiles & Miles Coaching
• Kate Schwartz, brand manager at Fleet Feet

Why trust CNN Underscored

CNN Underscored editors and writers ensure every product included in an article is thoroughly vetted and something we ourselves would feel comfortable buying and using. Our team has many decades of collective experience researching, testing and recommending products across every category — from fashion and food, to home goods and health, to electronics and everything in between — and we’re committed to using that expertise to help you make the most of your money and live a better life.

For this article, CNN Underscored outdoors editor Kai Burkhardt tested all sorts of trail running gear himself and interviewed trail running experts and runners on the CNN Underscored team. Burkhardt enjoys trail running in and around his hometown of Boulder, Colorado, and while he doesn’t do it very fast, he gets out on a regular basis to test running gear.

Some information for this report was gathered via edition.cnn.com.