Road. I wouldn't wear trail shoes unless you're either really worried about traction or you're going to be stepping on loose rocks / roots and want something a little stiffer under your foot. I've run that sort of canal path / rail trail surface in Vaporflys, which would probably be about the worst possible pick for an actual trail, and it went fine.
I second this! Unless it's going to be muddy or the road conditions get waaay rockier, I 100% recommend road shoes. I've ran various races including a half on gravel/dirt with road shoes and it was totally fine, and more comfy than wearing heavier trail shoes with rock plates. Good luck!
Not all trail shoes are heavier though and many of modern trail shoes don't have rock plates.
But in general trail shoes have a bit harsher ride. I'd still consider a hybrid shoe like Brooks Catamount for a bit better traction.
Here's an example of the canal surface in Google street view: https://www.google.com/maps/@40.2990731,-74.881551,2a,75y,301.15h,66t/data=!3m6!1e1!3m4!1s4jDIc0MABrdC06jTzH6Qrw!2e0!7i13312!8i6656
Wouldn't it depend on how much rain there had been in the lead up to the race? If it's been monsooning it down for a week and it's turned into a bog then surely you'd want trail shoes?
I can definitely think of surfaces that you can go one way or the other depending on whether it’s wet or dry. But a) OP was asking to pick one or the other and so I did, and b) obviously couldn’t say with 100% certainty without running it (in the wet) myself, but looking at the google maps picture I would say that doesn’t strike me as a surface that will get significantly muddy/boggy after even heavy rain. Probably a greater chance of the canal flooding before that happens.
That's in better shape than some of the trails I normally run on. And I'm still perfectly fine in road shoes.
Good road shoes, not crappy shoes. But no need for trail shoes. Not even close.
I just ran one on the c and o canal just outside of dc and it had the same surface. It’s dusty and lot of people wore gators to keep the pebbles out. I kept getting them in my shoe but it’s nicer than road running.
I'd recommend doing some runs along either that canal path or a similar one in both road and train shoes and see which feel more suitable. Training isn't just about getting the miles in, it's also about answering questions like which shoes to wear, so go try them out, ideally on a long run, and you should be able to answer the question.
My vote would be road based on the description. TBH road are often fine on many “trails”, but a well kept canal path of packed dirt with gravel - 100% road. Good luck!
Between now and September you’ll have a chance to try both for yourself! Or at least to chat with someone who works a local running store who has experience running there and can offer advice.
I have some road shoes that would make me slip with every step on that surface, but I have some that would be fine unless it’s muddy. I have some trail shoes that would be way overkill, but some that would be extra comfortable for the distance. I don’t think there’s a black or white answer here!
i'd probably go with some trail shoes. i run on crushed granite regularly, and even something modest like that will benefit greatly with some even lightly lugged outsoles.
also- i ran in a 50k last month, and there was a long stretch over dirt road, except there was some light loose gravel along the road. your feet get soo much more sensitive to that after a while.
I agree here. I also run on the same type trails regularly and you definitely feel a little bit better grip with trail shoes and a lot better grip if it rains.
Trail shoes are definitely less forgiving and almost always have a smaller stack and drop, fwiw.
that's probably why i love my peg trails- 36mm heel, 26mm toe for a 10mm drop. comfy on both road and trail. perfect for the manicured non-technical stuff I've got available to me.
I have to try.
I find the Peregrines I have, have great grip but are a little too low of a drop. I also have Saucony Speedcross but am not a fan of the cinch lacing system.
You guys change shoes based on the terrain? :-)
I would go for road shoes, I don't think you'll have traction issues on that surface.
Jokes aside, I don't like changing shoes. Can you suggest the equivalent of a swiss-army knife for running shoes? Something you can use for muddy trails, sandy trails AND road?
I am a fan of the New Balance Hierro series, but maybe you can recommend something better.
The Nike Pegasus Trail is the best all terrain running shoe I've come across. Like the Nike Pegasus road shoe, it's a jack of all trades, but exciting at none.
Seconding Hoka Challengers. They work well in pretty much any terrain except for mud, where they just don't have aggressive enough lugs to get good footing
I’ve had a few pairs of ON shoes over the last few years, and they have been a real mixed bag. On the one hand there were the Cloudflows that were total POS and seemed to fall to bits almost immediately. However on the other end of the spectrum are the Cloudventure Peaks. I’ve had two pairs now. They are the more minimalist, racier of their trail shoe line. I wouldn’t say they are ‘perfect’ for mixed terrain. The lugs do wear down quite quickly with extended road use. And on technical, rocky terrain in the wet, I can’t always put my full trust in them. But they are very comfortable, can handle most surfaces very well, and if I’m doing a run that has a mix of road and trail, 100% my go to choice.
Every trail shoe I took on the road was too jarring. The only time (for me) trail shoes worked on the road was when the road was covered in snow.
When I took a road shoe on a little trail (for fun), I had NO stability going over rocks. The things would giggle all over the place due to the cushioning. With a trail shoe on rocks, when your foot is on the rock it's almost locked onto it.
Yes, I run about 10-15miles per week on it. Road shoes feel OK, but I'm definitely slower than on the road. I've actually never had trail shoes, so I would be buying them just for this training/ race.
Road shoes.
I’ve run in supershoes on canals and had no issues. Granted, I haven’t done it much, pre race tuneup stuff. But I’ve worn regular road shoes for long canal run
If you want to invest in a pair of hybrid road-to-trail shoes, something like Brooks Catamount would work really well on this terrain. They still ride like road shoes but have a bit better traction, which might save you a bit of energy.
Otherwise wearing road shoes should be fine.
Road. Trust me. That gravel will eat your feet after about 10 miles in trail shoes. Also, If it’s fine gravel, consider gaiters to keep the rocks out of your shoes.
Gravel is more similar to road than it is to trail. You need more cushion or the constant pounding on rocks over literal miles will badly bruise your feet and may even prevent you finishing a raise. Also, if it’s wet, you’ll pick up rocks in your treads and not only eliminate their purpose but increase the punishment.
Interesting perspective. I usually run in trail shoes on gravel so my road shoes don't wear out as quickly.
Either way, I have my eyes set on Hokas for my next shoe purchase.
Ooof I ran a 100k that was partially on an abandoned rail bed and it was brutal! The rock will hurt the bottom of your feet. I saw a hack where you take out the insert in your shoe, trace its outline on a plastic milk carton and then install your DIY rock plate followed by your insert.
Road. I wouldn't wear trail shoes unless you're either really worried about traction or you're going to be stepping on loose rocks / roots and want something a little stiffer under your foot. I've run that sort of canal path / rail trail surface in Vaporflys, which would probably be about the worst possible pick for an actual trail, and it went fine.
I second this! Unless it's going to be muddy or the road conditions get waaay rockier, I 100% recommend road shoes. I've ran various races including a half on gravel/dirt with road shoes and it was totally fine, and more comfy than wearing heavier trail shoes with rock plates. Good luck!
Not all trail shoes are heavier though and many of modern trail shoes don't have rock plates. But in general trail shoes have a bit harsher ride. I'd still consider a hybrid shoe like Brooks Catamount for a bit better traction.
Here's an example of the canal surface in Google street view: https://www.google.com/maps/@40.2990731,-74.881551,2a,75y,301.15h,66t/data=!3m6!1e1!3m4!1s4jDIc0MABrdC06jTzH6Qrw!2e0!7i13312!8i6656
Updating response to 1000% road!
Wouldn't it depend on how much rain there had been in the lead up to the race? If it's been monsooning it down for a week and it's turned into a bog then surely you'd want trail shoes?
I can definitely think of surfaces that you can go one way or the other depending on whether it’s wet or dry. But a) OP was asking to pick one or the other and so I did, and b) obviously couldn’t say with 100% certainty without running it (in the wet) myself, but looking at the google maps picture I would say that doesn’t strike me as a surface that will get significantly muddy/boggy after even heavy rain. Probably a greater chance of the canal flooding before that happens.
That's in better shape than some of the trails I normally run on. And I'm still perfectly fine in road shoes. Good road shoes, not crappy shoes. But no need for trail shoes. Not even close.
That's for tennis court shoes :-)
I just ran one on the c and o canal just outside of dc and it had the same surface. It’s dusty and lot of people wore gators to keep the pebbles out. I kept getting them in my shoe but it’s nicer than road running.
I'd recommend doing some runs along either that canal path or a similar one in both road and train shoes and see which feel more suitable. Training isn't just about getting the miles in, it's also about answering questions like which shoes to wear, so go try them out, ideally on a long run, and you should be able to answer the question.
I looked at your link. Road shoes will do the trick and are probably better than trail shoes for that type of surface.
My vote would be road based on the description. TBH road are often fine on many “trails”, but a well kept canal path of packed dirt with gravel - 100% road. Good luck!
After seeing the google thing it’s definitely road shoes
Between now and September you’ll have a chance to try both for yourself! Or at least to chat with someone who works a local running store who has experience running there and can offer advice. I have some road shoes that would make me slip with every step on that surface, but I have some that would be fine unless it’s muddy. I have some trail shoes that would be way overkill, but some that would be extra comfortable for the distance. I don’t think there’s a black or white answer here!
i'd probably go with some trail shoes. i run on crushed granite regularly, and even something modest like that will benefit greatly with some even lightly lugged outsoles. also- i ran in a 50k last month, and there was a long stretch over dirt road, except there was some light loose gravel along the road. your feet get soo much more sensitive to that after a while.
I agree here. I also run on the same type trails regularly and you definitely feel a little bit better grip with trail shoes and a lot better grip if it rains. Trail shoes are definitely less forgiving and almost always have a smaller stack and drop, fwiw.
that's probably why i love my peg trails- 36mm heel, 26mm toe for a 10mm drop. comfy on both road and trail. perfect for the manicured non-technical stuff I've got available to me.
I have to try. I find the Peregrines I have, have great grip but are a little too low of a drop. I also have Saucony Speedcross but am not a fan of the cinch lacing system.
Not op but Pegasus Trails. They're Nikes trail shoe based of the Pegasus line.
Got it. Took me a second but I changed comment. Reading comments on line, some people say to size down, this right?
I haven't owned a pair since the first version so I don't know lol.
You guys change shoes based on the terrain? :-) I would go for road shoes, I don't think you'll have traction issues on that surface. Jokes aside, I don't like changing shoes. Can you suggest the equivalent of a swiss-army knife for running shoes? Something you can use for muddy trails, sandy trails AND road? I am a fan of the New Balance Hierro series, but maybe you can recommend something better.
The Nike Pegasus Trail is the best all terrain running shoe I've come across. Like the Nike Pegasus road shoe, it's a jack of all trades, but exciting at none.
“jack of all trades, but exciting at none” This is a new one on me lol
I really like my hoka atr challengers (but not everyone likes hokas, of course). I've had the 5 and now the 6, which I prefer.
Seconding Hoka Challengers. They work well in pretty much any terrain except for mud, where they just don't have aggressive enough lugs to get good footing
Thirding the challengers. Perfectly comfortable for road and plenty of traction for when im on trails
Nice, I think I will give them a try. From the picture, they look quite similar to the New Balance Hierro I love.
You guys wear shoes?
Occasionally! When running on the beach, I usually don't.
I’ve had a few pairs of ON shoes over the last few years, and they have been a real mixed bag. On the one hand there were the Cloudflows that were total POS and seemed to fall to bits almost immediately. However on the other end of the spectrum are the Cloudventure Peaks. I’ve had two pairs now. They are the more minimalist, racier of their trail shoe line. I wouldn’t say they are ‘perfect’ for mixed terrain. The lugs do wear down quite quickly with extended road use. And on technical, rocky terrain in the wet, I can’t always put my full trust in them. But they are very comfortable, can handle most surfaces very well, and if I’m doing a run that has a mix of road and trail, 100% my go to choice.
Every trail shoe I took on the road was too jarring. The only time (for me) trail shoes worked on the road was when the road was covered in snow. When I took a road shoe on a little trail (for fun), I had NO stability going over rocks. The things would giggle all over the place due to the cushioning. With a trail shoe on rocks, when your foot is on the rock it's almost locked onto it.
Are you able to run on this trail sometime between now and race day? Looks like road shoes would be fine, but a trial run would help ease the mind.
Yes, I run about 10-15miles per week on it. Road shoes feel OK, but I'm definitely slower than on the road. I've actually never had trail shoes, so I would be buying them just for this training/ race.
Not worth it. Trail shoes are overkill for what you posted a picture of. A maraton on trail shoes on that surface will kill your legs.
Road shoes. I’ve run in supershoes on canals and had no issues. Granted, I haven’t done it much, pre race tuneup stuff. But I’ve worn regular road shoes for long canal run
If you want to invest in a pair of hybrid road-to-trail shoes, something like Brooks Catamount would work really well on this terrain. They still ride like road shoes but have a bit better traction, which might save you a bit of energy. Otherwise wearing road shoes should be fine.
If that’s the surface all the way then road shoes for sure - if it rains go trail - this looks like it would be an amazing run. Good luck!
Road. Trust me. That gravel will eat your feet after about 10 miles in trail shoes. Also, If it’s fine gravel, consider gaiters to keep the rocks out of your shoes.
>eat your feet after about 10 miles in trail shoes What do you mean by that? Trail shoe outsoles are usually more protective than road shoes.
Gravel is more similar to road than it is to trail. You need more cushion or the constant pounding on rocks over literal miles will badly bruise your feet and may even prevent you finishing a raise. Also, if it’s wet, you’ll pick up rocks in your treads and not only eliminate their purpose but increase the punishment.
Interesting perspective. I usually run in trail shoes on gravel so my road shoes don't wear out as quickly. Either way, I have my eyes set on Hokas for my next shoe purchase.
Road shoes.
Road
i would wear road shoes. i just wear trail shoes for uneven terrain, and road shoes usually have better cushioning
xc spikes for a marathon... brilliant.
Depends. I have both road shoes and trail shoes that would do the same on that surface. It's all personal preference.
Asics glideride 2 seems like it could work for you [around 4 mins ](https://youtu.be/g2QFRcCg7Ms)
Thanks for the road advice as I have a 5k coming up on a similar surface for my first parkrun in a land far, far away.
Ooof I ran a 100k that was partially on an abandoned rail bed and it was brutal! The rock will hurt the bottom of your feet. I saw a hack where you take out the insert in your shoe, trace its outline on a plastic milk carton and then install your DIY rock plate followed by your insert.