Whether you're pounding pavements through Durban's beachfront promenade or tackling the rugged trails of the Drakensberg, selecting the right running shoe makes all the difference. Understanding the key differences between road and trail running shoes will help you make the best choice for your running adventures.

Road Running Shoes: Built for Speed on Smooth Surfaces

Road running shoes are engineered for tarmac, concrete, and pavements. These shoes prioritise cushioning, lightweight construction, and forward propulsion to help you maintain pace on even terrain.

Key Features:

Cushioning – Models like the Brooks Ghost 15, Asics Gel Nimbus 27, and Saucony Triumph 22 provide generous cushioning to absorb impact from hard surfaces and protect your joints during long road miles.

Lightweight Design – Reduced weight helps conserve energy over longer distances, making them ideal for marathon training, tempo runs, and race day.

Smooth Outsoles – Flexible tread patterns optimised for gripping tarmac promote natural foot roll and efficient toe-off.

Breathability – Mesh uppers keep feet cool during South Africa's warm summer months.

Best for: Urban pavements, track workouts, beach promenades, parkrun events, road races, and treadmill sessions. The Brooks Adrenaline GTS 23 and Asics GT 2000 series offer excellent cushioning and stability for everyday training.

Trail Running Shoes: Built for Off-Road Adventures

Trail running shoes handle the unpredictable nature of off-road running, from rocky mountain paths to muddy forest trails. They're engineered for varied terrain whilst providing protection and stability.

Key Features:

Aggressive Tread – Deep, multidirectional lugs grip loose dirt, mud, rocks, and roots. Salomon's Contagrip® outsoles with 4-6mm lugs dig into soft terrain and provide traction on technical descents, handling everything from wet rocks to loose gravel.

Protection – Rock plates, reinforced toe caps, and durable uppers shield your feet from stones, roots, and debris.

Stability – Wider bases and reinforced midsoles maintain balance on uneven ground and loose surfaces.

Water Resistance – Quick-drying materials handle stream crossings and wet conditions - essential during KwaZulu-Natal's rainy summer season.

Durability – Robust construction withstands rocks, roots, and rough terrain.

Best for: Mountain running (Table Mountain, Sani Pass), forest trails, cross-country races, muddy terrain, technical single-track, and adventure races. Models like the Salomon Alphaglide and Ultra Glide 3 provide exceptional comfort and traction on mixed terrain.

Can You Mix and Match?

Using road shoes on trails means less traction on loose surfaces, inadequate foot protection, faster wear, and increased risk of rolled ankles. Using trail shoes on roads causes unnecessary friction, faster outsole wear, and a heavier, sluggish feel. If you transition between surfaces during single runs, trail shoes are more versatile than the reverse.

For runners who regularly alternate between roads and light trails, hybrid models offer moderate cushioning and light tread patterns that work on both surfaces—though they won't match the performance of specialised shoes.

Fit and Sizing Tips

Trail Shoes – Many runners size up by half to accommodate foot swelling and provide extra toe box room for downhill running, preventing black toenails.

Width Options – Brooks and Asics offer multiple widths (B, D, 2E). Too narrow causes blisters; too wide reduces support.

Professional Fitting – Visit Poobie Naidoo's for expert gait assessment and personalised recommendations.

Making Your Decision

Match your primary surface – Choose shoes for where you run most often.

Consider your Goals – Speed-focused road runners need lightweight shoes; technical trail runners need grip and protection.

Factor in Mileage – High-mileage runners benefit from maximum cushioning like the Saucony Triumph or Brooks Glycerin.

Address Biomechanics – Stability shoes like the Brooks Adrenaline GTS or Asics GT series support overpronators.

Plan for Longevity – Running shoes last 500-800 kilometres. Replace them when cushioning compresses or outsoles wear significantly.

Expert Tips

Climate Matters – Breathable mesh suits coastal humidity; protective trail shoes handle high-altitude weather changes.

Rotate your Shoes – Having two pairs to rotate extends lifespan and allows midsole recovery between runs.

Own both Types – If you run mixed terrain regularly, investing in dedicated road and trail shoes optimises performance and reduces injury risk.

Shop at Poobie Naidoo's

We stock an extensive range from leading brands including:

Road Running: Brooks Ghost, Glycerin, and Adrenaline GTS series | Asics Gel Nimbus and GT 2000 series | Saucony Triumph, Ride, and Endorphin models | New Balance, Adidas, Puma, and Under Armour

Trail Running: Salomon Alphaglide and Ultra Glide series | Asics Pre Venture and trail models

Visit our stores across South Africa or browse online. With our price-match guarantee and expert fitting service, you'll get the right shoe at the best price.

Need help choosing? Contact us and our knowledgeable staff will guide you to the perfect running shoe for your needs.