Salomon Trail Running for Beginners
Trail running is the fastest-growing segment of the running market for a reason. It gets you off the pavement, into nature, and onto terrain that challenges your body in ways road running never will. But you need the right shoes. As authorised UK stockists of Salomon, we've helped hundreds of customers make the transition from road to trail — and this guide covers everything a beginner needs to know.
1 | What Is Trail Running and How Is It Different?
Trail running is running on unpaved surfaces — dirt paths, forest tracks, mountain trails, moorland, canal towpaths, anything that isn't tarmac. The surface is uneven, the terrain changes constantly, and your body has to adapt on every step.
That adaptation is exactly what makes it so effective. Trail running engages stabiliser muscles in your ankles, knees, and hips that barely fire on flat roads. You develop stronger proprioception (your body's sense of where it is in space), better balance, and more resilient joints.
Trail vs Road Running — Key Differences
- Surface: Uneven, variable terrain vs consistent flat tarmac
- Pace: Slower per mile — the terrain dictates your speed, not your watch
- Muscles: Engages lateral stabilisers, hip flexors, and core far more
- Impact: Softer surfaces reduce repetitive impact stress on joints
- Mental focus: Constant foot placement decisions keep your mind engaged
- Navigation: You need to know where you are — trails don't have lane markings
The biggest mistake beginners make is trying to maintain their road pace on trails. Forget the numbers. Trail running is about effort, not speed. A 10-minute mile on a hilly forest trail is a harder workout than an 8-minute mile on flat tarmac.
2 | Do You Need Trail Running Shoes?
Yes. Road running shoes are designed for consistent, flat surfaces. The smooth outsole that glides over pavement becomes a liability on wet rocks, loose gravel, and muddy paths. You will slip. It's not a matter of if — it's when.
Trail running shoes solve three problems that road shoes cannot:
Grip
Aggressive lugs (the raised pattern on the sole) bite into soft ground and grip wet rock. Salomon's Contagrip outsoles are engineered with different rubber compounds and lug depths for specific terrain types. Minimum 4mm lug depth for UK trails.
Protection
A reinforced toe cap and rock plate shield your feet from stones, roots, and sharp objects you'd never encounter on roads. Salomon's advancedCHASSIS system provides ankle protection on uneven ground without adding bulk.
Stability
Lower stack height and a wider platform keep your centre of gravity closer to the ground. Trail shoes wrap your midfoot more securely to prevent lateral rolling on cambers and off-camber sections.
Water Resistance
UK trails are wet for 8 months of the year. GORE-TEX lined models keep water out without sacrificing breathability. Non-GTX models drain faster if you're running through streams or standing water.
Can I Use Trail Shoes on Roads?
You can, but the aggressive lugs will wear faster on tarmac. If your route mixes trail and road (common in the North West), choose a versatile shoe like the Salomon XA PRO 3D V9 GTX — its Contagrip MA outsole handles both surfaces well.
3 | Best Salomon Trail Shoes for Beginners
Salomon has been making trail footwear since 1947 and their current range covers everything from casual forest paths to alpine ultra-marathons. For beginners, three models stand out — each designed for different terrain and running styles.
Which Salomon Should a Beginner Choose?
If you can only buy one pair, choose the XA PRO 3D V9 GTX. It's Salomon's most versatile trail shoe — waterproof, grippy on every surface, protective enough for rocky terrain, and comfortable enough for your first 5K trail run or a long day hiking. The quickLACE system means no fumbling with laces on cold mornings, and the advancedCHASSIS midsole protects your ankles on uneven ground.
If you're planning longer distances (10K+) on established trails, the Ultra Glide 4 offers more cushioning with less weight. And if your runs mix pavement and trail (which they will in the North West), the Aero Glide 4 handles both surfaces without compromise.
4 | What Terrain Are You Running On?
The terrain you run on determines which outsole compound you need. Salomon uses different variants of their Contagrip technology for different surfaces — and getting this right is more important than any other feature.
Mud and Soft Ground
Contagrip MD — Deep lugs (5mm+) that shed mud and prevent clogging. The Speedcross line is the gold standard for mud running. Essential for winter North West trails after rain.
Mixed Terrain
Contagrip MA — Medium-depth lugs (4mm) on a durable rubber compound. Grips wet rock, loose gravel, packed earth, and handles short road sections. The XA PRO 3D V9 uses this compound.
Dry Rocky Trails
Contagrip TD — Harder rubber for maximum durability on abrasive surfaces. Lower lug profile for stability on flat rock slabs. Used on ultra-distance and mountain shoes.
Gravel and Packed Paths
Contagrip EVO — Versatile compound for groomed trails, towpaths, and gravel tracks. Lower profile lugs provide grip without feeling clumsy on harder surfaces. Found on hybrid road-to-trail shoes.
Beginner's Rule of Thumb
- Running mostly after rain on soft ground? Get deep lugs (5mm+)
- Running on mixed trails year-round? Get medium lugs (4mm) with Contagrip MA
- Running on gravel paths and canal towpaths? A road-to-trail hybrid works fine
- In the UK, GORE-TEX is almost always worth it — our trails are wet more than they're dry
5 | Trail Running Gear Essentials
Trail running requires more kit than road running. The terrain is less forgiving, the weather can change fast, and you're often further from help if something goes wrong. Here's what to carry from day one.
The Non-Negotiables
- Trail shoes with appropriate grip — the single most important piece of kit
- Waterproof jacket — even on clear days, conditions change fast in the North West hills
- Phone with offline maps — OS Maps or Komoot work offline. Download the route before you leave
- Water — a handheld bottle or hydration vest for runs over 45 minutes
- Headtorch — essential from October to March when daylight is short
Salomon Apparel for the Trails
Salomon's Shakeout range is purpose-built for running. The fabrics wick moisture, dry fast, and move with you rather than against you. Key pieces to consider:
- SHKout Fly Jacket (£210 for the set) — lightweight, packable, windproof
- Shakeout Core Shorts/Pants — anti-chafe seams, zipped pockets, moisture management
- Salomon ADV Skin vest — for carrying water, phone, and essentials on longer runs
- Sense Aero Hybrid Pullover — breathable layering piece for cold starts
Cotton Is Not Your Friend
Never wear cotton on trails. It absorbs sweat, holds moisture, loses insulation when wet, and causes chafing. Every layer should be synthetic or merino wool. This applies to socks too — trail-specific socks with cushioned soles and reinforced toes make a noticeable difference.
6 | Trail Running Safety Tips
Trail running is safe when you respect the terrain. Most incidents happen because runners underestimate conditions, overestimate their fitness, or go out without basic preparation.
- Tell someone where you're going and when you'll be back. Share your live location if possible.
- Start on trails you know. Your first trail run should be somewhere familiar — a local park loop, a canal towpath, a path you've walked before.
- Walk the uphills. There is no shame in hiking. Even elite trail runners walk steep climbs. Running economy on trails means managing your effort, not redlining every hill.
- Watch your footing, not the scenery. Eyes 2-3 metres ahead of your feet at all times on technical terrain. Save the views for the summit.
- Carry a whistle. Six blasts in a minute is the international distress signal in the mountains. Most trail packs have one built into the chest strap.
- Check the weather before you leave. Mountain Weather Information Service (MWIS) for the hills. Met Office for lowland routes.
- Run with others until you're confident. Local trail running clubs (see below) are welcoming to beginners and know the best routes.
Ankle Protection on Trails
- Salomon's advancedCHASSIS midsole system cradles the foot between the outsole and midsole, providing stability on uneven ground without restricting natural movement
- Strengthening exercises (single-leg balance, calf raises, ankle circles) reduce injury risk more than any shoe feature
- If you have a history of ankle sprains, consider a mid-height shoe like the Salomon Cloudrock Mid WP for extra support
7 | Trail Running Near St Helens — North West Routes
The North West of England is one of the best regions in the UK for trail running. Within an hour of St Helens, you have moorland, forest, fell, and coastal trails covering every difficulty level. Here are the best starting points for beginners.
Rivington Pike and Lever Park
Distance: 5-8km loop options | Terrain: Forest paths, stone tracks, moorland | Difficulty: Moderate
The classic North West trail run. Start from the Lower Rivington Reservoir car park and follow the paths up through the Japanese Garden and Terraced Gardens to the Pike. The terrain is varied — packed earth, stone flags, and some boggy sections after rain. The views from the top cover the whole of Lancashire and beyond. GORE-TEX shoes recommended year-round.
Delamere Forest
Distance: 3-12km marked routes | Terrain: Forest trails, sandy paths | Difficulty: Easy to moderate
Perfect for your very first trail run. Forestry England maintains well-marked routes through mixed woodland with gentle gradients. The sandy soil drains well, so it's runnable even after heavy rain. The 5K loop from the visitor centre is ideal for beginners. Parking and facilities on site.
Pennine Trails — West Pennine Moors
Distance: Variable | Terrain: Moorland, peat, rock | Difficulty: Moderate to hard
Once you've built confidence, the West Pennine Moors above Horwich and Belmont offer exposed moorland running with real mountain feel. The terrain is rougher — peat bogs, heather, loose rock — and the weather can change fast. This is where deep-lugged shoes and a waterproof layer become essential.
Sankey Valley Park
Distance: 2-10km | Terrain: Canal towpath, woodland | Difficulty: Easy
The closest trail running to OD's in St Helens. The Sankey Valley trail follows the route of the old Sankey Canal through green spaces and woodland. Flat, well-maintained, and accessible — ideal for your first off-road steps. A road-to-trail hybrid shoe handles this terrain well.
Local Running Clubs
St Helens Striders, Helsby Running Club, and Spectrum Striders all organise trail sessions. Parkrun at Sherdley Park (Saturday 9am) is a great starting point if you're new to running full stop. Several Parkrun courses in the region are partially off-road.
8 | How to Transition from Road to Trail
If you already run on roads, transitioning to trails is straightforward — but it requires patience. Your cardiovascular fitness transfers directly. Your legs, ankles, and proprioception need time to adapt to uneven terrain.
The 4-Week Transition Plan
Common Transition Mistakes
- Going too fast too soon — Trail pace should feel conversational. If you're gasping, slow down.
- Wearing road shoes on trails — Even "just this once" risks a slip injury. Get proper trail shoes first.
- Ignoring uphills — Power hiking is faster and more efficient than struggling to run steep climbs.
- Skipping strength work — Single-leg squats, calf raises, and ankle stability exercises prevent 80% of trail injuries.
- Comparing road and trail paces — They're different sports. A trail 5K that takes you 35 minutes might be harder than a road 5K in 25 minutes.
9 | Frequently Asked Questions
Are Salomon shoes good for beginners?
Yes. Salomon makes trail shoes for every level, from casual hikers to ultra-marathon runners. The XA PRO 3D V9 GTX is specifically designed as a versatile all-terrain shoe that works for beginners and experienced trail runners alike. The quickLACE system, GORE-TEX waterproofing, and Contagrip MA outsole make it one of the easiest trail shoes to get started with.
What does Contagrip mean on Salomon shoes?
Contagrip is Salomon's proprietary outsole technology. Different variants (MA, MD, TD, EVO) use different rubber compounds and lug patterns optimised for specific terrain. Contagrip MA is the most versatile for mixed terrain. Contagrip MD has deeper lugs for mud. The variant is usually printed on the outsole of each shoe.
Do I need GORE-TEX trail shoes for running in the UK?
For most UK trail running, yes. British trails are wet for the majority of the year, and GORE-TEX keeps your feet dry without sacrificing breathability. The exception is deep summer or if you're running through streams — non-GTX shoes drain faster. For year-round UK trail running, GORE-TEX is the safer choice.
What is the advancedCHASSIS in Salomon shoes?
The advancedCHASSIS is a protective plate positioned between the outsole and midsole. It provides stability on uneven terrain by cradling the foot and reducing the impact of stones and roots. It also helps protect your ankles from rolling on cambers and off-angle landings — a common concern for beginner trail runners.
How do Salomon quickLACE laces work?
Salomon quickLACE is a one-pull lacing system. Instead of tying traditional laces, you pull a single toggle to tighten the shoe evenly across the top of your foot, then tuck the excess lace into a small pocket on the tongue. It's faster, more secure, and won't come undone on the trail. Every Salomon trail shoe uses this system.
Is OD's an authorised Salomon stockist?
Yes. OD's Designer Clothing is an authorised UK stockist of Salomon. Every pair purchased from us is 100% authentic with full manufacturer warranty, sourced directly from official distribution. Visit us at 44 Barrow Street, St Helens for expert fitting advice.