Best trail running shoes for women, by terrain and foot type
A shoe that grips wet granite can feel clumsy on gravel, and a roomy toe box can let a narrow foot slide on a steep descent. So this guide starts with two questions, what trail you run on and what shape your foot is, then recommends the shoes built for that combination.
We compared the manufacturers’ specifications (drop, stack height, lug depth, weight, widths and waterproof versions) with field notes from recent roundups by iRunFar, Treeline Review and CleverHiker. Where a brand does not publish a figure, we used the specs page of the retailer Running Warehouse, which weighs a women’s size 8. We have not tested these shoes ourselves yet.
Quick picks
| Terrain and foot | Shoe | Drop | Lug depth | Why |
|---|---|---|---|---|
| Most trails / not sure | HOKA Speedgoat 7 | 5 mm | 5 mm | Cushioned, grippy, and sold in a wide width |
| Technical, narrow feet | La Sportiva Bushido III | 6 mm | 4 mm | Precise fit and sticky rubber for rock and roots |
| Mixed, on a budget | Saucony Peregrine 16 | 4 mm | 4 mm | A versatile all-rounder, in medium and wide |
| Mixed, wide toes | Altra Lone Peak 9 | 0 mm | Not listed | Foot-shaped toe box and zero drop |
| Smooth trails, beginners | Brooks Cascadia 20 | 6 mm | 4 mm | Stable, protective and easy to get along with |
| Smooth trails, wide feet | Topo Athletic Ultraventure 5 | 5 mm | Not listed | Roomy toe box with a moderate drop and soft foam |
How we compared them
Figures are for the women’s version. Where a figure is not published, or sources disagree, the table says “Not listed”.
| Shoe | Drop | Stack (heel/forefoot) | Lug depth | Weight per shoe | Widths | Waterproof version |
|---|---|---|---|---|---|---|
| HOKA Speedgoat 7 | 5 mm | Not listed | 5 mm | 8.6 oz (244 g), women’s 8 (RW) | Medium, wide | Yes, Speedgoat 7 GTX |
| La Sportiva Bushido III | 6 mm | Not listed | 4 mm | 9.0 oz (255 g), women’s 8 (RW) | Medium (wide: not confirmed by La Sportiva) | Yes, Bushido III GTX |
| Saucony Peregrine 16 | 4 mm | 33/29 mm* | 4 mm | 8.6 oz (244 g), women’s 8 (RW) | Medium, wide | Yes, Peregrine 16 GTX |
| Altra Lone Peak 9 | 0 mm | 25/25 mm | Not listed | Not listed | Medium, wide | No GTX; separate Lone Peak 9 Waterproof Low |
| Salomon Speedcross 6 | 10 mm | 32/22 mm | 5 mm | 9 oz (262 g), size not stated (Salomon) | Medium; Speedcross 6 Wide sold separately | Yes, Speedcross 6 GTX |
| Brooks Cascadia 20 | 6 mm | 39/33 mm* | 4 mm | 9.1 oz (258 g), women’s 8 (RW) | Medium, wide | Yes, Cascadia 20 GTX (medium only) |
| Topo Athletic Ultraventure 5 | 5 mm | 35/30 mm | Not listed | 8.7 oz (247 g), women’s 7 (Topo) | Medium, wide | Not listed |
RW = Running Warehouse. *Running Warehouse measures stack height on a men’s size 9, so treat these as approximate for women’s sizes.
- Drop: the height difference between heel and forefoot. Low drops (0–4 mm) load the calves and Achilles more; higher drops (8–10 mm) feel closer to a traditional running shoe.
- Stack height: more foam adds comfort on long runs but reduces ground feel and stability.
- Lug depth: 4 mm lugs suit hardpack and mixed trails; 5 mm or more bite into mud, snow and loose dirt.
- Weight per shoe: lighter feels quicker; heavier usually means more cushioning and protection.
- Widths: a wide version or a roomy toe box is the safest choice if standard sizes pinch.
- Waterproof version: Gore-Tex keeps feet dry in cold, wet weather, but it runs hotter and dries slower once water gets in over the top.
Match the shoe to your terrain
- Technical (rock, roots, steep descents): look for sticky rubber, a rock plate and a snug, precise fit.
- Mixed trails: a moderate stack, 4–5 mm lugs and a versatile outsole handle most singletrack.
- Smooth trails and fire roads: prioritize cushioning and comfort. Deep lugs wear quickly on gravel and pavement.
- Mud and snow: you need deep, widely spaced lugs that do not clog, and a secure heel.
The shoes
HOKA Speedgoat 7: best for most trails
The Speedgoat 7 pairs a thick, supercritical EVA midsole with a Vibram Megagrip outsole and 5 mm lugs. It appears in all three roundups we read: Treeline Review named it its best overall women’s shoe, and iRunFar its best cushioned shoe. Both praise its traction. CleverHiker chose it for wide feet, since it comes in a D width.
- Good: grip on mud, rock and snow; cushioning for long days; a true wide option.
- Watch out: the high stack reduces ground feel. Treeline Review found the heel cup collapses easily, and CleverHiker found it runs long.
- Best for: one shoe for almost everything, from daily runs to ultras.
La Sportiva Bushido III: best for technical terrain and narrow feet
The Bushido III is a lower, firmer shoe with a forefoot rock guard and a dual-compound FriXion Red outsole: stickier rubber in the center, more durable rubber at the edges. CleverHiker named it its best shoe for technical traction and found it breathable and durable.
- Good: precise footing on rock and roots; secure fit for low-volume feet.
- Watch out: CleverHiker found it stiff, with minimal cushioning, and narrow even in its wide version. The retailer SkyRun advises sizing up, because La Sportiva running shoes tend to run small.
- Best for: narrow feet, mountain trails and runs where footing matters more than comfort.
Saucony Peregrine 16: best value all-rounder
The Peregrine 16 adds a Vibram Megagrip outsole and a forefoot rock plate to a low 4 mm drop. iRunFar picked it as its best value, and CleverHiker as a budget buy with great traction. It comes in medium and wide, and in a Gore-Tex version.
- Good: grip and protection for the price; versatile on most terrain; wide sizes.
- Watch out: CleverHiker found a sloppy heel and less breathability than earlier versions; iRunFar notes shallower tread than before.
- Best for: runners who want one budget-friendly shoe for mixed trails.
Altra Lone Peak 9: best for wide toes
The Lone Peak 9 has Altra’s foot-shaped toe box and zero drop: heel and forefoot sit at the same height. All three sources highlight the roomy toes, and Treeline Review named it its best shoe for long distances. Altra also makes a Lone Peak 9+ with a Vibram Megagrip outsole for more grip on wet rock; Amazon US does not carry it yet, so we link to the Lone Peak 9.
- Good: space for toes to spread, which Treeline Review credits with preventing blisters; also suits thru-hiking.
- Watch out: zero drop takes time to get used to, so transition gradually. Treeline Review raised durability concerns, and CleverHiker found the standard width too roomy for some feet.
- Best for: wide forefeet, long runs and fast hiking on mixed trails.
Brooks Cascadia 20: best for smooth trails and beginners
The Cascadia 20 has a stable, protective build with a Vibram Megagrip outsole and 4 mm lugs. Brooks added 4 mm of foam over the previous version, according to Running Warehouse. iRunFar recommends it for beginners and road-to-trail running. It comes in wide, and in a Gore-Tex version in medium only.
- Good: stable and forgiving; handles road sections well; wide sizes.
- Watch out: iRunFar notes it is not built for extreme mountain terrain.
- Best for: new trail runners and runs that mix pavement, gravel and easy singletrack.
Topo Athletic Ultraventure 5: best cushioned shoe for wide feet
The Ultraventure 5 combines a roomy, anatomical toe box with a moderate 5 mm drop, so you get the toe room without going to zero drop. Topo builds it for smooth trails, fire roads and road-to-trail miles. iRunFar named it its best wide toe box shoe.
- Good: lots of toe room; soft ZipFoam cushioning; wide sizes.
- Watch out: iRunFar notes it is heavier than the previous version; less suited to steep, technical ground.
- Best for: wide feet on long, smooth runs.
How to get the fit right
- Try shoes on in the afternoon, when your feet are largest, with the socks you run in.
- Leave a thumb’s width between your longest toe and the end of the shoe. Your feet swell and slide forward on descents.
- Check the heel. It should not lift when you walk uphill. If it does, try a heel-lock lacing or a narrower model.
- Change drop gradually. Going from 10 mm to zero drop is a big change; build up mileage over several weeks.
- Check each brand’s size chart. La Sportiva and some HOKA models run differently from your usual size.
FAQ
Are women’s trail running shoes different from men’s? Usually, yes. Women’s versions are built on a different last and come in women’s sizes. If you have wide feet and a women’s wide does not fit, a men’s shoe may work: a men’s size is roughly 1.5 sizes smaller than a women’s size.
Do I need a waterproof trail running shoe? Only for cold, wet conditions or snow. In warm weather, a non-waterproof shoe drains and dries faster after a stream crossing.
Can I hike in trail running shoes? Yes. They are lighter than boots and work well on maintained trails. For heavy packs or rough terrain, see our hiking boots guide. For long days out, our guide to female urination devices is worth a read too.
How long do trail running shoes last? It depends on terrain, your weight and the shoe. Replace them when the lugs are worn flat, the upper tears or the midsole feels dead.
Worth a look elsewhere
Amazon US does not currently list this shoe in the version we compared. Buy it from Salomon or a running store. We do not earn a commission on these links.
Salomon Speedcross 6: best for mud and snow
The Speedcross 6 has 5 mm lugs, the highest drop here (10 mm) and Salomon’s Quicklace system. iRunFar named it its best shoe for soft ground, and Treeline Review recommends it for mud and snow. There are separate wide and Gore-Tex versions.
- Good: excellent bite on mud, wet grass and snow; quick, secure lacing.
- Watch out: the 10 mm drop feels different if you are used to low-drop shoes; Treeline Review found it heavier than most, and iRunFar notes it can trap heat and moisture.
- Best for: wet climates, winter running and muddy races.
Our verdict
If you want one shoe for most trails, start with the HOKA Speedgoat 7. If you want the most toe room, try the Altra Lone Peak 9. For a budget-friendly all-rounder, the Saucony Peregrine 16 is hard to beat. Buy from a seller with free returns and test the fit indoors first.