How to choose running shoes for an adventure race
Your feet will carry you through every muddy trail, rocky scramble, river crossing, and long haul—so choosing the right adventure racing shoes can make or break your race.
1. Test Before You Race—No Exceptions
The #1 rule: Never race in shoes you haven’t trained in. Even if they come highly recommended or they “felt good in the shop,” shoes need to be tested in race-like conditions—mud, hills, water, and long distances.
Wear them on long treks and trail runs. Check how they perform when wet. Do they drain water well? Do they rub your heels? How’s the grip on slippery descents?
If anything feels off, it will turn into a blister or worse mid-race.
2. Off-Road Grip is a Must
Adventure races take you off the beaten path. You’ll encounter:
- Muddy tracks
- Slick rocks
- Steep hills
- Bush-bashing
Look for shoes with aggressive, trail-specific tread and a solid outsole. Good grip equals more confidence and fewer falls.
Road shoes or light hybrids won’t cut it—you need real traction.
3. Balance Lightness and Durability
While super-light shoes are appealing for speed and agility, they may not be the best choice for rocky, technical terrain. Ultralight models often have thinner soles and less protective uppers, which can lead to faster wear and discomfort on sharp rocks and rugged trails.
For adventure racing, it’s important to find a compromise between lightness and durability. Look for shoes that are light enough to move quickly but sturdy enough to protect your feet and last through rough conditions.
4. Skip the Gore-Tex (Unless It’s Snowing)
It sounds fancy, but waterproof membranes like Gore-Tex are not ideal for most adventure races. Why?
Because your feet will get wet—from rivers, creeks, or sweat—and Gore-Tex traps water inside the shoe.
Instead, choose lightweight, breathable trail runners that drain quickly and dry fast. Wet feet are inevitable, but swampy feet are avoidable.
5. Fit Matters—And Not All Shoes Are Equal
Trail shoes come in many shapes and sizes now. Some have a snug “race” fit; others offer a roomy toe box for swelling feet during long efforts. Width, arch support, heel drop, and cushioning all vary.
A few key styles to be aware of:
- Minimalist shoes (like Inov-8 or Merrell Bare Access): Light, low to the ground, great for experienced racers who want agility. Less protection. We would say only for those who are super keen on minimalism.
- Cushioned trail runners (like HOKA Speedgoat or Altra Olympus): Comfortable for long distances, better for runners prone to joint fatigue or racing over ultra distances.
- Responsive technical shoes (like Salomon Sense or La Sportiva Bushido): Built for precision and rocky terrain with great grip. This is our choice.
- Wide-fit options (like Altra or Topo Athletic): Perfect for wider feet or racers who need more toe splay and comfort over long hours.
That’s why trying them on in person—ideally at a local running or trail gear store—can make all the difference. Everyone’s foot is unique and there is no universal decision.
6. Find Your Match? Stick With It!
Once you’ve tested, trained and raced in a shoe that performs well—don’t switch models right before your next event. Even small changes in fit, tread, or cushioning can affect your performance (and blister risk).
If the brand updates the model, try to test the new version well before race day and give it a good 3-6 hour (better 24) training session.
Quick Tips Summary:
- Test shoes in terrain like your race—wet, hilly, rough.
- Trail-specific grip is essential.
- Balance lightness with durability—especially on rocky terrain.
- No Gore-Tex, unless it’s a snow-based or alpine event.
- Learn what style suits you (minimalist, cushioned, responsive, wide-fit, etc.)
- Visit a specialist store for a proper fit and qualified discussion.
- Stick with what works once you’ve found it.
Your shoes aren’t just gear—they’re your survival tool on race day, blisters and twisted ankles are the most common DNF. Choose carefully, test often, and let your feet take you where your spirit wants to go.
