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my running. During warmer months I may log up to four of my shorter runs each week in them to strengthen, stretch, and rehabilitate my lower legs and feet. After much research, I’ve made the personal decision to incorporate such shoes in my running gradually. With a history of Achilles tendonitis and plantar fasciitis, as well as many years of running in high-heeled running shoes, I feel that the benefits of a more dramatic shift to minimalist or barefoot running would not outweigh the significant risks.

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Choosing a Shoe for the Trail

When you’re hitting the trails, match the shoe to the conditions at hand. Although you can sport any old shoe to hit the trail, wearing the right shoe makes for a much more enjoyable experience. Below are some general categories of shoes that work best for different trail conditions.

The Roadie

Road shoes are a fine option on some trails, though they perform best on surfaces that resemble road. By all means, lace up your road shoes for trail runs with minimal hazards such as a crushed-stone bike path or a wood-chip trail. Do leave them at home when mud-bogging or imitating a mountain goat on rocky crags.

The Tank

If the rocks on your local trail are leaving your feet bruised and battered, it might be time to pick up a pair of tanks. While trail shoes are trending away from light hikers, there are days when you’ll be thankful to have a wider platform, a thick rock plate, a big toe bumper, and a protective upper. Note, however, that these stiffer shoes rarely have as smooth a running feel as road shoes.

The Generalist

Generalist trail shoes are the bread and butter of dedicated trail companies. Designed for everyday trail runs starting at the trailhead, the generalist features a decent rock plate, a moderate lug pattern, and enough upper protection to keep you running the trails day after day.

The Hybrid

The hybrid trail–road shoe is where it’s at for the many runners who need to hit the pavement for a few miles before reaching sweet singletrack. These shoes run like road shoes, but include lightweight versions of the protective features found in other trail shoes. A hybrid shoe is a great choice for any non-technical, off-road surface. Both road-shoe- and trail-shoe-focused companies are making quality hybrids these days.

The Claw and the Wing

Two specialty trail shoes, one for muddy trails and one for maximum speed, are more closely related than they look. Shoes for both conditions often have uppers stripped to the essentials. For the claw, this is to limit weight when wet, while the wing aims for the lightest possible weight all the time. Both shoes are likely to have a minimal rock plate for weight savings. The primary difference is that the claw comes with an über-aggressive tread pattern while the wing may hardly have any tread at all.

Adapted from the article “Do I Really Need a Trail Shoe?,” which originally appeared on Running.Competitor.com.

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Light Up the Night

Whether starting before daybreak or continuing past sundown, many ultras require running in the dark. If that night running is on a trail, you’ll most likely want to carry a light source or two with you.

Headlamps are the most common light source seen at ultras. Any outdoor retail store has a selection of reasonably priced, approximately 3-ounce headlamps that provide more than adequate light for trail running at night. While there are larger, extremely bright head-lamps, more modest headlamps are sufficient for most runners. Choose a headlamp that is rated to last more than an entire night without replacing the batteries.

Carrying a small, powerful, handheld flashlight is nearly as popular as wearing a headlamp. Some runners feel that the lower angle of a flashlight provides them with better depth perception that aids in spotting rocks, roots, and other obstacles. The primary disadvantage of a flashlight is that it limits the use of one hand for other purposes. That means no trekking poles, only