The sole in Trail Running shoes

What is the sole in Trail Running shoes?

The outsole is one of the most critical parts of a trail running shoe. Not only does it define grip and traction on uneven terrain, but it also influences stability, foot protection and overall mountain performance. In a sport where every stride can involve mud, loose rock, roots or sudden changes in incline, the outsole is the key to connecting the runner to the terrain.

Technical elements of Trail Running shoes’ soles

• 1. Lugs (lug pattern)
  • They are the first point of contact with the ground.
  • Their shape, size and arrangement affect grip, traction and braking capacity.
  • Some designs even favor mud evacuation or grip in technical areas.

  Type of lugs	Ideal for	Features
  Long lugs (>5mm)	Mud, soft soil	Deep and penetrating grip.
  Short lugs (3-5mm)	Mixed surfaces	Balance between grip and comfort.
  Flat or spaced lugs	Rock, dry soil	Increased contact surface and technical traction.

• 2. Type of rubber (compound)

  The rubber compound of the outsole determines its resistance to wear:

  • Soft rubber: better grip on wet rock or technical surfaces but wears out sooner.
  • Hard rubber: more durable on abrasive terrain (volcanic rock, dry trails).
  • Many brands combine both zones to balance grip and durability.

  Popular rubber compunds:

  • Vibram® Megagrip – Very high wet grip and durability.
  • Contagrip® (Salomon) – Varieties for different conditions.
  • FriXion® (La Sportiva) – Versions with different hardness depending on the use.
• 3. Protection plates (rock plate)
  • Semi-rigid lamellas integrated between the midsole and the sole.
  • Protect the foot from stones, roots and sharp objects without sacrificing flexibility.
  • Ideal for technical terrain, long runs or runners looking for underfoot security.
• 4. Flexion and stiffness
  • A more flexible sole improves ground contact and sensitivity in technical areas.
  • A stiffer sole provides momentum, stability and protection in aggressive downhill or rocky areas.
  • The level of stiffness may also depend on the type of carbon or TPU plate if the shoe is a racing shoe.

How to choose the ideal sole depending on the surface?

Overall: pros and key points of a good Trail Running sole

• Uphill and downhill grip
• Lateral and torsional stability
• Impact protection
• Mud and stone evacuation
• Durability and constant traction
• Safety on wet or technical terrain