Trail technique series
Running on Wet and Dry Trails
The same trail can feel like two different courses depending on the weather. Wet ground punishes long strides and bad foot placement, and dry, loose ground punishes overconfidence. Here is how to run both.
- 1st place (50yr) UTA100K by UTMB, 2026
- Trail technique series
- Running form analysis included
Running on wet and muddy trails
Running on dry, dusty and loose trails
Shoes for wet and dry conditions
- Wet and muddy: deeper, more widely spaced lugs that shed mud and bite into soft ground.
- Dry and rocky: shorter lugs with a sticky rubber that grips hard surfaces.
- Both: a secure fit around the midfoot, so your foot does not slide inside the shoe.
Practise in the conditions
Do not wait for race day to run in the wet. When it rains, take an easy run onto your local trails and practise short steps and careful foot placement. The confidence you build is worth more than any shoe.
Questions runners ask
How do you run on muddy trails without slipping?
Use short steps with your feet under your hips, land with more of the shoe on the ground and avoid wet rock, roots and boardwalks.
Is it safe to run trails in the rain?
Yes, with care. Slow down on descents, shorten your stride and avoid the most slippery surfaces such as wet rock and roots.
What trail shoes are best for mud?
Shoes with deep, widely spaced lugs that shed mud and grip soft ground, with a secure fit around the midfoot.
Why do I slip on dry trails?
Loose gravel on hard ground rolls underfoot. Use light, quick steps and control your speed before corners and descents.
Should I run through puddles on trails?
Often yes. Running straight through is usually safer than balancing on a slippery edge, and it protects the trail.
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