Trail running has experienced exponential growth in the last decade. For runners who challenge rugged terrains, the most important piece of equipment is the shoe, especially in the mountains where fit, support, and grip are crucial for safety and performance. The stability of a trail shoe is achieved through strong cushioning and a rather rigid structure. This way, the shoe will forgive small missteps in landing, making you feel more secure. But which trail running shoes to choose when starting out? We discuss this with Gediminas Grinius, a Lithuanian top athlete in the Vibram trail running team, a trail runner by vocation.

“My first approach to running happened in 2007: after my service in the Polish army in Iraq, I developed post-traumatic stress disorder and started running to address this issue,” the Lithuanian champion tells us. In 2009, the Lithuanian Federation offered him the opportunity to participate in the World Mountain Running Championships in Serre Chevalier. “At the time, I had no idea what to expect: the race started around 3 in the morning, it was dark, and I didn’t have a headlamp, I didn’t even know what I would need, I just ran behind others.”

After the eventful debut, Gediminas has come a long way, proving his worth several times, thanks to a series of podium finishes that have made him one of the strongest in the world in the ultra trail category, races that go up to 120 km. Among these, he was the champion of the Ultra Trail World Tour (UTWT) in 2016, leader of the overall UTWT ranking in 2017, and second at the Ultra-Trail du Mont-Blanc, UTMB, the toughest of all, with about 170 kilometers and 10,000 meters of positive elevation (which the fastest complete in under 20 hours).

How to Choose the Right Trail Running Shoe According to the Champion

Shoes are a very familiar territory to Gediminas. In a year of races and training, he admits to going through 8 pairs a year, covering about 2,000 kilometers per pair.

“The evolution of trail shoes has been exponential in terms of lightness and cushioning. Since I started running for the Vibram team in 2016, I have been able to notice differences regarding the compound and a truly high-performing sole. From that moment, I simply started running better, being more confident on the trails thanks to increasingly lighter and more cushioned shoes. And then the introduction of the carbon sole, of which I am not a big fan, but which has brought many benefits, even to road running,” reveals Gediminas.

“Choosing the right quality shoe is essential to have the right confidence on the trail. The more you appreciate your shoes, the more you will appreciate running. One piece of advice I feel like giving to a beginner who is getting into trail running is to try out a few models and choose the most comfortable ones. Our brain needs to feel satisfied by the choice of a pair of shoes that fit like gloves, that make us feel good even over long distances.”

Running Even Without Shoes

Outside of races, Gediminas enjoys running even without shoes, barefoot. “It’s an ancestral way of running and is a beautiful sensation that can make you absorb energy from nature. When it’s not possible, I use Vibram’s Five Fingers, which I use for short runs of 5 to 10 km, ideal for feeling the freedom of the barefoot, without worrying about what we step on. They also helped me in rehabilitation after an injury, recommended by my physiotherapist.”