Tongue and laces: This area of the shoe can make or break comfort. Look for different widths of uppers, too, depending on your feet size. Uppers for trail shoes are usually made of fabric and brands will claim various levels of breathability and durability. ![]() The upper keeps your foot in place and also protects it from the environment that you are running in. It usually includes the tongue and laces. Upper: This is the section of the trail running shoe that is the entire top area. Some runners like to use the same insole in every shoe, regardless of brand, because it can offer different levels of cushioning and support. The insole is one area of trail running shoe that can be replaced if it is worn or it can be changed for preference. The insole is typically made of EVA foam or OrthoLite. The insole is the part that offers additional support and cushioning. ![]() Insole: This might also be called the sockliner and is the area of the shoe that your foot sits on top of inside the shoe. The choice of trail shoe will depend on foot shape, comfort and terrain (Image credit: Getty Images) So ,for example, a straight last is better for flatter feet, while feet with high arches will be better in a curved last. These moulds will suit different feet shapes. There are several different shapes of mould, including curved, semi-curved and straight. Last: This is the mould of the shoe and the part that dictates the outline of the shoe, and, therefore, the shape and fit of the shoe. ![]() There is a middle ground with drops of between 6mm and 8mm. It can also reduce the stretch and stress of the calf when running, A zero drop shoe means you will feel more of the ground with the entire foot and your calf will be at a more extended stretch when you land, while a higher drop encourages the heel to make contact with the ground first. The drop will affect how your foot strikes the ground and also the potential stretch of calf muscles. Some people prefer a minimalist zero drop, while others like a larger drop of up to around 12mm. The drop: This is the difference in thickness of the sole between the heel and the toe. ![]() Midsole cushioning will also depend on where you are running and how much protection you require from the trails beneath your feet. Some people like a lot of midsole cushioning, such as that delivered by HOKA One One shoes, while others prefer much less.
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