Recommended Shoes

A perfect shoe is one that should protect the skin from lacerations and cold, while minimizing the interface between the foot and the ground. The better the shoe is at replicating a bare foot situation, the greater its neurophysiological response: an essential protective mechanism in the human body.


In other words, the less the shoe interferes with the foot's natural mechanism, the more the foot will solidify and the greater it will perform to attenuate the forces of impact brought on by racing dynamics. Moreover, the majority of stability and absorption technology are redundant; they are without scientific basis and are especially ineffective in reducing the impact on the skeleton, natural pronation and the incidence of injuries! It is essential when changing your shoes that you do it very gradually in order to aid the mechanical change and the requirements on the muscles of the foot and calf to adapt progressively. Moving towards a shoe less absorbent and more delicate like a racing flat shoes or a minimalist shoes can be done just a few months.


The three main qualities of running shoes are:

  • Dynamism (Do the absorbent qualities of the shoe create a loss of energy and stability?)
  • Flexibility (Does the stiffness of the shoe place additional restraint on the foot’s natural motion?)
  • Lightness (Do the weight and size of the shoe interfere with the proprioceptive qualities of the foot?)

Discover what The Running Clinic thinks about each shoe by comparing the (+) or (-) elements.

  • 9 + : Ultra-minimalist / 7 + : Minimalist / 5 + : Semi-minimalist / 3 + : Intermediate / 3 - : Intermediate / 5 - : Semi-maximalist / 7 - : Maximalist / 9 - : Ultra-maximalist

Recommended Shoes

Trail Racing Shoes

Trail Racing Shoes

This section presents shoes specifically designed for uneven surfaces such as cross-country, trail…or the Canadian winter. These shoes typically feature non-perforated outer soles that are textured for improved traction. The upper is usually constructed of abrasion-resistant or even waterproof material. The prime feature of a trail shoe remains, however, its minimalist qualities.

Minimus MT 00

New Balance
Minimus MT 00
Men or Women

Dynamism
Flexibility
Lightness
Trail glove

Merrell
Trail glove
Men

Dynamism
Flexibility
Lightness

TRC Rating 83%

Zero drop line from NB, this one being the trail version and also their lightest model at 4,4 oz. Thin Vibram outsole.

For more information:
naturalrunningcenter.com/nrc-full-shoe-review/?shoeid=minimusZeroTrail

TRC Rating 82%

Minimalist from Merrell. Very light shoe with no removable innersole.
Female version named "Pace Glove".

For more information: Runblogger
Natural Running Center

Sonic Glove

Merrell
Sonic Glove
Men or Women

Dynamism
Flexibility
Lightness
Baregrip 200

Inov8
Baregrip 200
Men or Women

Dynamism
Flexibility
Lightness

TRC Indice 82%

Waterprook version of the Trail Glove (good winter shoe?)

For more information:
www.runblogger.com/2011/06/merrell-barefoot-sonic-glove-first.html
naturalrunningcenter.com/nrc-full-shoe-review/?shoeid=merrellSonicGlove

TRC Rating 82%

0 differential, 0 midsole, 0 cushionning! Excellent grip for trail.

For more information:
naturalrunningcenter.com/nrc-full-shoe-review/?shoeid=inov8BareGrip200

Breatho Trail

Vivo Barefoot
Breatho Trail
Men

Dynamism
Flexibility
Lightness
Neo Trail

Vivo Barefoot
Neo Trail
Men or Women

Dynamism
Flexibility
Lightness

TRC Rating 82%

Very comfortable. Made to accomodate wide feet and wide toe box. 0 drop. Very thin midsole but the shoe is on the limit of the definition of "minimalist" because of its weight just over 9 oz.

For more information: Natural Running Center

TRC Rating 81%

Differential 0, wide toe box, protective outsole and toe box. Could be lighter and more breathable.

For more information:
naturalrunningcenter.com/nrc-full-shoe-review/?shoeid=breathoTrail

X-Talon 190

Inov8
X-Talon 190
Men or Women

Dynamism
Flexibility
Lightness
Minimus MT20

New Balance
Minimus MT20
Men or Women

Dynamism
Flexibility
Lightness

TRC Rating 79%

Very Light, excellent grip, with a 3mm differential, this Inov8 would be the lighest trail shoe?? (at least on the "regular shoe" market). For less agressive crampons, see its twin brother X-Talon 195.

For more information:
naturalrunningcenter.com/nrc-full-shoe-review/?shoeid=inov8Xtalon190

TRC Rating 78%

Evolution of the MT10 but with an ounce shaved off. 4mm drop. Very flexible. Good grip.

TrailRoc 235

Inov-8
TrailRoc 235
Men or Women

Dynamism
Flexibility
Lightness
Minimus MT10

NewBalance
Minimus MT10
Men or Women

Dynamism
Flexibility
Lightness

TRC Rating 78%

Grip not as aggressive than the Baregrip 200. 0 drop.

For more information:
naturalrunningcenter.com/nrc-full-shoe-review/?shoeid=trailRoc235

TRC Rating 77%

A very minimalist shoe, comfortable, durable with a good grip.

For more information: Natural Running Center
Runblogger

X-talon 212

Inov8
X-talon 212
Men or Women

Dynamism
Flexibility
Lightness
Hyper XC

Asics
Hyper XC
Men or Women

Dynamism
Flexibility
Lightness

TRC Rating 76%

Very low profile running shoes. Good flexibility. Sticky rubber outsole without hole and enough firm to not feel rocks.

For more information:
naturalrunningcenter.com/nrc-full-shoe-review/?shoeid=inov8Xtalon212

TRC Rating 76%

Versatile XC shoe. Also available spikeless .

Oroc 280

Inov8
Oroc 280
Men or Women

Dynamism
Flexibility
Lightness
Minimus AMP 1010

New Balance
Minimus AMP 1010
Men or Women

Dynamism
Flexibility
Lightness

TRC Rating 75%

This is the winter version of the X-Talon 212 with metal studs added to improve grip over snow and ice. Also easy to turn waterproof with existing products.

TRC Rating 75%

More breathable but more cushioned than the MT110. 4mm drop.

For more information:
naturalrunningcenter.com/nrc-full-shoe-review/?shoeid=minimusAMP

Superior

Altra
Superior
Men or Women

Dynamism
Flexibility
Lightness
f-lite 220 or f-lite 230

Inov8
f-lite 220 or f-lite 230
Men or Women

Dynamism
Flexibility
Lightness

Spring 2013
TRC Rating 75%

Lighter version of the Altra Instinct model (8,9 oz.). 0 drop but very cushioned.

TRC Rating 74%

Very low profile running shoes. Good flexibility. Outsole without hole and enough firm to not feel rocks.

For more information:
naturalrunningcenter.com/nrc-full-shoe-review/?shoeid=inov8fLite230

Kilkenny

Saucony
Kilkenny
Men or Women

Dynamism
Flexibility
Lightness
MT 110

New Balance
MT 110
Men or Women

Dynamism
Flexibility
Lightness

TRC Rating 74%

Spikeless XC shoe. Interesting 4mm toe drop, a 17mm heel.

For more information: www.runblogger.com/2010/04/cross-country-xc-racing-flats-as.html

TRC Rating 73%

Only 4mm drop (18mm heel to 14mm forefoot, not including lugs height)... Available in wide sizes.

For more information:
naturalrunningcenter.com/nrc-full-shoe-review/?shoeid=nbMT110

EVERmore

Patagonia
EVERmore
Men or Women

Dynamism
Flexibility
Lightness
Mix Master 2

Merrell
Mix Master 2
Men or Women

Dynamism
Flexibility
Lightness

February 2013
TRC Rating 73%

Very little structured shoe. Rock plate at forefoot only, 17mm heel stack - 13mm forefoot = 4mm drop. Flexible midsole and heel counter. Weighs 7,8 oz.

TRC Rating 73%

Similar to the Saucony Peregrine. 4mm drop. Grip could be more aggressive for a trail shoe.

For more information:
www.runblogger.com/2011/12/merrell-mix-master-lightweight-trail.html
naturalrunningcenter.com/nrc-full-shoe-review/?shoeid=mixMaster

Lone Peak

Altra
Lone Peak
Men or Women

Dynamism
Flexibility
Lightness
A86

Keen
A86
Men or Women

Dynamism
Flexibility
Lightness

TRC Rating 73%

0 drop, 17 mm thick. Pretty stiff (rock plate added in midsole)

TRC Rating 72%

Very comfortable trail shoe. Better feeling if footbed taken off.

For more information:
naturalrunningcenter.com/nrc-full-shoe-review/?shoeid=keenA86TR

Vertical K

La Sportiva
Vertical K
Men or Women

Dynamism
Flexibility
Lightness
X-Country

La Sportiva
X-Country
Men or Women

Dynamism
Flexibility
Lightness

TRC Rating 72%

5mm drop from 21mm to 16mm stack. Weighs 7 oz. Extra grip. Very good winter shoe. Wears one size up (if you normally wear 9 US, buy 10US).

TRC Rating 72%

8,8oz. Good winter shoe (easy to waterproof, good crampons). 15mm heel, 10 mm forefoot + 5mm lugs, 5mm drop. We can feel the crampons a lot when running on the road... Not a road shoe!

Kinvara TR

Saucony
Kinvara TR
Men or Women

Dynamism
Flexibility
Lightness
S-Lab Sense

Salomon
S-Lab Sense
Men or Women

Dynamism
Flexibility
Lightness

TRC Rating 72%

Same drop than the Kinvara (4mm), a little thinner but less flexible because of a hard plat added to the midsole to "protect from rocks"

For more information:
www.runblogger.com/2012/07/saucony-kinvara-tr-trail-shoe-first-run.html

TRC Rating 70%

Kilian Jornet's shoe (after few modifications..). Very snuggle fit, made to be worn sockless. 13mm at the heel and 9mm at the forefoot = 4mm drop. Breathable.

Mt110 All Weather

New Balance
Mt110 All Weather
Men or Women

Dynamism
Flexibility
Lightness
S-Lab Sense Ultra

Salomon
S-Lab Sense Ultra
Men or Women

Dynamism
Flexibility
Lightness

TRC Rating 71%

Winter version of the MT110. Addition of a waterproof layer for few extra weight. (8,9 oz total)

TRC Rating 69%

Reinforced version of its twin red and white sister "Sense". Almost an extra oz. heavier. Improved grip.

Pure Grit 2

Brooks
Pure Grit 2
Men or Women

Dynamism
Flexibility
Lightness
Pure Grit

Brooks
Pure Grit
Men or Women

Dynamism
Flexibility
Lightness

2013
TRC Rating 69%

More aggressive outsole than the original Pure Grit 1. Same midsole. New Upper.

TRC Rating 69%

Trail version of the "Pure" Series from Brooks. Comfortable fit, wide outsole. 4mm differential.

For more information:
naturalrunningcenter.com/nrc-full-shoe-review/?shoeid=brooksPureGrit

Fellcross

Salomon
Fellcross
Men or Women

Dynamism
Flexibility
Lightness
MT/WT 100 Trail Racing Shoe

NewBalance
MT/WT 100 Trail Racing Shoe
Men or Women

Dynamism
Flexibility
Lightness

TRC Rating 68%

Low differential shoe (20mm heel, 16mm forefoot). Weight: 9,25 oz. Outsole with excellent grip, water resistant: excellent winter shoe.

TRC Rating 67%

Good grip, low heel. Perfect for trail.

Gel Fuji racer

Asics
Gel Fuji racer
Men or Women

Dynamism
Flexibility
Lightness
Sense Mantra

Salomon
Sense Mantra
Men or Women

Dynamism
Flexibility
Lightness

TRC Rating 66%

Similar to their Ds Racer model. Weight = 8,7 oz. 6mm drop

TRC Rating 66% 2013

Heavier and more cushioned version of the Sense. But cheaper $$$.

Perigrine 3.0

Saucony
Perigrine 3.0
Men or Women

Dynamism
Flexibility
Lightness
Progrid Peregrine

Saucony
Progrid Peregrine
Men or Women

Dynamism
Flexibility
Lightness

2013
TRC Rating 66%

Quite heavy for a lightweight shoe (9,9 oz.). 4mm drop.

TRC Rating 66%

Trail version of the Kinvara. Same low heel/toe drop of 4mm, from 24mm to 20mm. Weighs 10,1 oz. Very good grip and good breathability.

More infos:
www.runblogger.com/2010/12/saucony-peregrine-minimalist-trail-shoe.html
naturalrunningcenter.com/nrc-full-shoe-review/?shoeid=sauconyPeregrine

MT101

New Balance
MT101
Men or Women

Dynamism
Flexibility
Lightness
Hayasa

North Face
Hayasa
Men or Women

Dynamism
Flexibility
Lightness

TRC Rating 64%

Excellent for long distance trail running. 10 mm toe drop. Very Comfy.

For more information:
www.runblogger.com/2011/05/review-of-new-balance-mt101-trail.html

TRC Rating 64%

From 18mm (heel) to 8 mm (forefoot), this shoe is built to be "protective"...

Rogue Fly

Montrail
Rogue Fly
Men or Women

Dynamism
Flexibility
Lightness
Spirit OLX

Icebug
Spirit OLX
Men or Women

Dynamism
Flexibility
Lightness

TRC Rating 64%

Same midsole/outsole than the Montrail Rogue Racer but they took off 1,2 oz. from the upper.

TRC Rating 64%

Swedish company. 14 metal studs outsole: excellent grip in trails + snow/ice. Mesh made with non-absorbant material, won't get heavier when wet. Breathability???

Adizero XT 4

Adidas
Adizero XT 4
Men or Women

Dynamism
Flexibility
Lightness
Fore Runner RS

Patagonia
Fore Runner RS
Men or Women

Dynamism
Flexibility
Lightness

TRC Rating 64%

Excellent grip (outsole made by Continental tire company for cars and bikes). 6mm drop (from 25mm to 19mm, including 7mm lugs).

TRC Rating 64%

6,8 mm drop. 9,8 ounces (heavy...). Upper breathability not good but perfect to protect from rain.

Skylite

La Sportiva
Skylite
Men or Women

Dynamism
Flexibility
Lightness
RocLite 295

Inov8
RocLite 295
Men or Women

Dynamism
Flexibility
Lightness

TRC Rating 63%

Sticky rubber outsole. (++) for lightness if you take off the insole. Perfect for rough trail. (Same model with more grip : "Crosslite")

TRC Rating 63%

The cover is stronger than the CrossLite. more durable.

Rogue racer

Montrail
Rogue racer
Men or Women

Dynamism
Flexibility
Lightness
Masochist

Montrail
Masochist
Men or Women

Dynamism
Flexibility
Lightness

TRC Rating 63%

Light. fits especially wide feet. 9mm drop

TRC Rating 59%

Small antipronator. Good for off-road long steep downhills. Breathable.

SpeedCross 3

Salomon
SpeedCross 3
Men or Women

Dynamism
Flexibility
Lightness
Feline

Dynafit
Feline
Men or Women

Dynamism
Flexibility
Lightness

TRC Rating 57%

Excellent traction and adhesion for the winter and cross-country running. Lower when you take off the insole : (+) for dynamism.

TRC Rating 56%

Very efficient grip on all surface with composite lugs. 12mm drop.

Peak II

Pearl Izumi
Peak II
Men or Women

Dynamism
Flexibility
Lightness
Snowcross CS

Salomon
Snowcross CS
Men or Women

Dynamism
Flexibility
Lightness

TRC Rating 56%

27mm stack height. 12mm drop. Weight = 9,8 oz.

TRC Rating: 55%

All terrain, all weather shoe. 11mm drop. 24mm stack height + 5mm lugs. Lugs have metal studs to improve grip on snow and icy surface. High weight of 12,6 oz.

MTR 141

Mammut
MTR 141
Men or Women

Dynamism
Flexibility
Lightness
Wave Ascend 4

Mizuno
Wave Ascend 4
Men or Women

Dynamism
Flexibility
Lightness

TRC Rating 54%

Good grip. A little heavy. Comfy.

TRC Rating 53%

Light trainer with good traction for the winter and cross-country running.

XR Crossmax

Salomon
XR Crossmax
Men or Women

Dynamism
Flexibility
Lightness
TRS Inferno Max

Technica
TRS Inferno Max
Men or Women

Dynamism
Flexibility
Lightness

TRC Rating 53%

Hybrid Trail/road shoe from Salomon.

TRC Rating: unavailable datas

Pretty heavy shoe with an extra wide foot print to improve downhill performances (??)

Mafate

Hoka
Mafate
Men or Women

Dynamism
Flexibility
Lightness

TRC Rating 42%

You get 42mm closer to the sky but oh so far from heaven! This shoe has a wider footprint to obtain a better stability (???).

The ratings and reviews of the shoes described above are fully borne by their analyst Blaise Dubois, Lee-Manuel Gagnon and collaborators. The analysis process has NOT been influenced by shoe companies. The comments are personal views and opinions.

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