Nasal strips. They first hit the running scene in the 1990s, when they were used by a number of stars, including marathon world record-setter Paula Radcliffe. They seemed to fall out of favor until relatively recently.
Fast forward to Nico Young breaking the tape in the 5,000 meters at the U.S. track and field national championship in August, to David Roche resetting his course record at the Leadville 100 a month later, to what looked like a third of the men’s sub-elite field at the Chicago Marathon in October, and you’ll see that those little springs for your nose are being worn by some of the best runners in the country.
Nico Young (wearing the nasal strip) and Grant Fisher compete in the Orlando Health Men’s 5000m final during the 2025 USATF Outdoor Championships at Hayward Field on August 03, 2025 in Eugene, Oregon. (Photo: Emilee Chinn/Getty Images)
Whether it’s to alleviate nighttime stuffiness or maximize running performance, the intent is the same: maximize oxygen intake with each breath.
Brands have picked up on the resurgence in interest. Suddenly, you can find nasal strips designed specifically for exercise, including “VO2 Performance” adhesives and reusable magnetic ones that are taking over TikTok. Some brands make bold claims, like boosting airflow by 33 percent.
So, are nasal strips the Next Big Thing (again), or are they just another marketing gimmick? We talked to some experts to find out what they actually do—and don’t.
Paula Radcliffe in her world record-setting race in the London Marathon on April 13, 2003. (Photo: Mike Hewitt/Getty Images)
As ultra runners, we’re always looking for tools and resources to support our training and racing goals. Check out this resource that fellow runners have found valuable.
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In this monthly article series, ultrarunner, race director, and coach Gabe Joyes answers reader questions about anything and everything running. Learn more about this ask-the-athlete column, and be sure to fill out the form below to submit your questions for a future article!
In this article, Gabe answers questions about how to reframe your effort when the outcome isn’t as you’d hoped, how to avoid palate fatigue during long efforts, learning about sweat rate, and more.
Gabe’s Tip of the Month
“That run felt harder than it should have.”
Have you ever uttered this statement after a run? Let’s break it down for a moment. Is what you really mean, “This run felt harder than I expected?” The truth is, a run feels exactly how it should based on your training status, fitness, fueling, hydration, sleep, and everything else going on in your life. What is the big deal here? “Should” is a word that is loaded with value and judgment. If you are saying, “I should have been better,” it is a sly way of putting yourself down and telling yourself that you are not good enough. Reframing it as, “That workout did not go as well as I expected,” opens the door for you to find solutions — like saving the spicy enchilada soup for after the workout rather than before, or making sure you got in the proper warm-up before training.
No one has the right to “should” on you, so don’t “should” on yourself either.
Luke Nelson accepting and feeling all the feels on a big day (or two) in the Gros Ventre Mountains. All photos courtesy of Gabe Joyes.
Palate Fatigue
How do you deal with palate fatigue during longer adventures and races? — Amanda
Alas, dear reader, you are not the only person who has ever been completely repulsed by another sip of your favorite watermelon-flavored sports drink that somehow gets its taste from so-called natural flavors — yet somehow tastes nothing like watermelon — and contains enough sugar to make a diet culture social media influencer have a tantrum. The struggle is real, and I’ve been so burnt out on overly flavorful snacks and sweets at the tail end of 100-mile races that I opted to eat nothing for the last 30 miles. I don’t recommend this strategy.
I’ve found that the best fueling strategy for ultrarunning is to think of your body as being in an almost flu-like state. What do you eat when you are trying to put yourself back together after the flu? The most bland, flavorless, yet high-calorie and easy-to-digest food available — often with plenty of salt. Think about it: Have soda, broth or soup, and potato chips ever been all you can stomach during the late struggles of a race? Anything that has a strong flavor — even flavors you love — will be unpalatable after many hours. My best advice is to go for flavorless gels and drinks paired with mostly bland and salty snacks. Save the fun and delicious meals and snacks for the days before and after, and keep race day all about getting to the finish line without swearing off yet another sports nutrition company.
Save the flavorful snacks for after the race!
Sweat and Sodium
Do you have a sodium intake goal for long and/or hard efforts? — Cameron
Amazing timing with this question, as just this past week, I visited Skratch Labs in Boulder, Colorado, for a proper sweat test. Hydration has been the major performance-limiting factor for me while racing, and with the HURT 100 Mile coming up in January, I wanted to make sure I was getting things right.
For years, I have been just guessing on how much sodium to take in, going off the fact that I’m always the most salty and crusty looking guy at the finish line of every race — both literally and figuratively. When my puppy was excited to see me come home from runs this summer, just so she could attempt to lick the salt off my legs, I knew it was time to dig deeper.
Your author contending for the most salty and crusty looking guy at the race.
The sweat test only took about 30 minutes, was perfectly pleasant, and proved an interesting experience. The chemical pilocarpine was rubbed on my arm to induce sweating, and the sweat was collected and analyzed using some fancy-looking science lab equipment. My sodium sweat concentration ended up at 1,200 milligrams of sodium per liter, which, as suspected, is on the higher side of average.
It’s important to note that the sodium concentration of your sweat does not change with temperature or humidity, but your total sweat rate does. If I am sweating out two liters of water per hour on a hot summer day — which I do — that means it’s recommended that I take in 2,400 milligrams of sodium an hour. It is no wonder I am always craving salty snacks after long runs. Your sweat sodium concentration might be totally different than mine, and the only way to know is to do your homework. In the past, I have attempted a sweat test with a cheap patch I ordered off the internet, but the results were wildly inaccurate as it suggested my sweat’s sodium concentration was only 10 milligrams per liter, so I do not recommend that. Precision Fuel and Hydration has widely available certified sweat testing centers that you can track down on the internet, but otherwise, I had an excellent experience at Skratch Labs.
Getting a sweat test performed at Skratch Labs in Boulder, Colorado.
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Call for Comments
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As ultra runners, we’re always looking for tools and resources to support our training and racing goals. Check out this resource that fellow runners have found valuable.
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The best road-to-trail shoes will perform well on multiple surfaces. Photo: iRunFar/Eszter Horanyi
Out of necessity or preference, many runners will traverse multiple surfaces throughout the course of a single run, and the best road-to-trail shoes will handle this varied terrain with ease. Whether it’s by adeptly transitioning between pavement and trail or providing a comfortable ride on dirt roads, road-to-trail shoes are versatile options that many runners have in their shoe rotation. Not for the first time, they’ve once again exploded in popularity recently, with seemingly a new option on the market every time you check.
Naturally, you might have some questions: What are road-to-trail shoes, and do I need them? Are they different from gravel shoes? Can I just run in my trail shoes on the road or road shoes on the trail?
Our team is here to answer those questions and help you parse through the endless options. While we have longstanding and frequently updated guides on the best road running shoes and the best trail running shoes, this is our first guide on the best road-to-trail shoes. Our product recommendations include shoes that our testing team have been using for years on both roads and trails, and some that are newer to us. In all cases, our testers logged at least 100 miles — and usually much more — in every shoe in this guide before making their recommendations. They ran on a variety of surfaces — roads and trails, of course, but also gravel and packed dirt, from Colorado to California to North Carolina, all in the hope of helping you find the best road-to-trail shoes for your needs.
Actual Weight (U.S. men’s 9): 10.2 oz (290 g) | Stack Height (heel/toe): 37/27 mm | Drop: 9.5 mm
Pros:
Tremendous midsole foam
Breathable and comfortable upper
Can handle almost everything
Cons:
Not the best performer on technical trails
The Nike Pegasus Trail 5 was our top pick for road-to-trail shoes. Photo: iRunFar/Bryon Powell
The Nike Pegasus Trail 5 has everything you’d want in a road-to-trail shoe. It’s incredibly comfortable, versatile, and durable, making it our top pick for this guide.
Any discussion of this shoe has to begin with its midsole, which Nike upgraded to its ReactX foam. This is the brand’s high-end foam behind only its premium ZoomX, which comes in most of its more expensive shoes. The foam is lively and provides tremendous cushion, most noticeably when the run approaches double-digit mileage or transitions between roads and trails. After running 150 miles in these shoes, our primary tester experienced no signs of compression in the midsole and said the shoes felt as comfortable as ever.
The upper is also top-notch. It’s a single layer of highly breathable mesh with well-placed overlays to help keep out dirt, sand, and moderate amounts of water. The ankle collar, particularly around the Achilles notch, is also much improved from previous versions, and a gusseted tongue stays in place and protects the top of the foot well.
Nike redesigned the outsole by making it wider and utilizing a proprietary rubber material that improves the grip and makes it less stiff on roads and packed dirt. This is not the shoe to take on highly technical trails, as it struggles with traction in those conditions.
For the roads and less technical trails and runs that feature them both, this shoe is hard to beat, making it one of our top picks in our Best Trail Running Shoes and Best Nike Running Shoes guides.
Actual Weight (U.S. men’s 9): 10.7 oz (303 g) | Stack Height (heel/toe): 35/29 mm | Drop: 6 mm
Pros:
Strong balance between agility and protection
Can handle technical terrain
Energetic and well-cushioned ride
Cons:
High-volume toebox is not for runners with narrow feet
The Brooks Cascadia 19 is an agile shoe on roads and trails alike. Photo: iRunFar/Bryon Powell
The Cascadia line has been around for more than two decades, and the Brooks Cascadia 19 was our tester’s favorite version thus far. It strikes a near-perfect balance between dynamism and protection, allowing it to be a go-to shoe for your road-to-trail adventures.
While most of the other shoes in this guide are primarily suited for smooth trails, this shoe can handle more rugged terrain. In fact, our tester’s first run in these shoes was an 11-mile adventure through the rocks and rubble of Colorado’s Front Range, and they performed admirably. With 4-millimeter lugs that shed mud easily and a durable, sticky TrailTack Green outsole, they offer ample traction for the trails without being overbearing for the roads. If your road-to-trail runs hit more technical trails, this shoe would be a worthy companion.
Even better, they’re also light and agile enough for smoother surfaces. Brooks dropped the weight of this shoe to 10.7 ounces (U.S. men’s 9) and added its nitrogen-infused DNA Loft v3 foam in the midsole, creating a zippy, well-cushioned ride on roads and smooth trails. For a shoe that’s been clunky in the past, this version of the Cascadia is a refreshing change, making it one of our top choices for road-to-trail runs. It also appears in our Best Trail Running Shoes guide.
Actual Weight (U.S. men’s 9): 9.3 oz (264 g) | Stack Height (heel/toe): 42/34 mm | Drop: 8 mm
Pros:
Offers a smooth ride on roads and light trails
Well-cushioned and comfortable
Cons:
Does not perform well on technical trails
The Hoka Challenger 8 can provide plenty of cushion across varied terrain. Photo: iRunFar/Bryon Powell
The Hoka Challenger 8can sop up miles on pavement, dirt, and non-technical trails along with the best of them. Like many Hoka shoes, it has ample cushion — it’s often described as the trail version of the Hoka Clifton — and this version significantly increased the stack height to 42 millimeters for men and 39 millimeters for women for an even plusher ride. Both of our testers said that even with this extra cushion, the shoes don’t feel mushy, but it still could be too much for runners used to more responsiveness and a close-to-the-ground feeling.
The outsole features moderate 4-millimeter lugs, which offer a smooth ride for roads and trails. Our testers loved this shoe for those surfaces and everyday easy runs, but they noted that it didn’t perform as well on more technical terrain or faster efforts. After splashing through creeks, this shoe drained and dried well, and after 130 miles, it has shown minimal wear.
Overall, it’s a durable, comfortable shoe that we loved for everyday road-to-trail runs.
Keep your eyes open for a full Hoka Challenger 8 review.
Actual Weight (U.S. men’s 9): 9.5 oz (269 g) | Stack Height (heel/toe): 42/34 mm | Drop: 8 mm
Pros:
Fast, lively, and versatile
Great upper
Stylish
Cons:
Expensive
Not for heel strikers or technical trails
The adidas Terrex Agravic Speed Ultra was our top choice for a road-to-trail racing shoe. Photo: iRunFar/Bryon Powell
The adidas Terrex Agravic Speed Ultra is the brand’s ultramarathon racing shoe, worn by many runners hunting podium finishes at some of the biggest races in the world. Professional trail runner Ruth Croft won the 2022 Western States 100 in a prototype of this shoe, while Tom Evans followed suit in the 2023 race. Those victories underscore the best features of this shoe: It’s fast, lively, and designed for running on relatively smooth surfaces.
While most super shoes opt for a carbon plate in the midsole, this shoe features four PEBA-composite rods, spread out toward the edges of the forefoot with two more prongs extending to the heel. The result is enhanced stability without the typical rigidity of a carbon plate, making it uniquely suited to running on smooth trails. Combined with two layers of the brand’s Lightstrike Pro Foam, the same foam adidas uses in its road racing shoes, the shoe offers a fast, responsive ride. Our tester appreciated this shoe’s upper as well. “The upper material is quite thin but actually has a lot of structure,” he said. “I found that it became a little more forgiving over time and became more comfortable.”
The most polarizing aspect of this shoe is its rocker. It’s aggressive, it’s extreme, and if it works for your foot, it’s extremely effective. The rocker, plus the midsole features, is what makes this shoe so fast, but it comes at the admittedly significant expense of stability for certain types of runners. The rocker is designed seemingly exclusively for forefoot and midfoot strikers, offering an incredibly fast and fun ride for those runners. But for heel strikers, it’s a different story. Some heel strikers find that the rocker begins so far forward that they simply can’t run in the shoe, so if you know that you land toward the back of your foot when you run, we’d suggest pursuing a different option.
On the outsole, the lugs are only 2.5 millimeters deep, making it a viable option for road-only runs, too. Our primary tester has used it in that capacity plenty of times and found that the lugs don’t drag along the pavement. Because of its 42-millimeter stack height and the aggressive rocker, this shoe doesn’t perform well on technical trails, so we’d recommend another option if your road-to-trail runs involve more technical terrain. But if you’re a midfoot or forefoot striker seeking a fast shoe for smooth roads and trails, this shoe will be a worthy companion on race day.
Actual Weight (U.S. men’s 9): 9.6 oz (274 g) | Stack Height (heel/toe): 29/23 mm | Drop: 6 mm
Pros:
Excellent grip on dry, hard surfaces
More natural feel without sacrificing cushion
Nimble and responsive ride
Cons:
Run a half-size small
Not for wet conditions
We loved the Inov8 Trailfly because of its traction. Photo: iRunFar/Bryon Powell
One of the drawbacks of many road-to-trail shoes is their suitability for technical terrain. Enter the Inov8 Trailfly, a grippy, lower-to-the-ground shoe with excellent traction on dry, hard-packed surfaces from pavement to technical trails. This is the shoe for those runs that feature truly varied terrain.
While Inov8, a brand born in England’s famously rainy Lake District, has carved out a niche for shoes that thrive in the mud, this shoe strikes the opposite note. With relatively low-profile 4-millimeter lugs on its sticky Graphene Grip rubber outsole, it’s designed for running on packed, dry surfaces. Our primary tester found these shoes to be comfortable on forest roads and pavement while still excelling in more technical terrain, making it an excellent choice for those who want more grip on their road-to-trail runs.
Aside from its grip, what sets this shoe apart is its anatomical fit, which Inov8 calls its Natural Fit. Our tester characterized it as the perfect balance between hugging the foot’s natural contours while still providing ample space in the toebox. With a stack height of 29 millimeters at the heel and 23 at the forefoot for a 6-millimeter drop, this shoe offers a more natural, approachable feel than many of the high-drop options that dominate the market without sacrificing cushioning. Its Powerflow Pro foam in the midsole still offers ample cushion for longer efforts, and the removable insole features hundreds of squishy foam beads to boost energy return. The upper is simple, breathable, and comfortable.
It’s important to note that these shoes tend to run small, so it’s best to order a half-size up.
Actual Weight (U.S. men’s 9): 9.4 oz (266 g) | Stack Height (heel/toe): 29/29 mm | Drop: 0 mm
Pros:
Grippy outsole
Reliable, comfortable midsole
Race ready
Cons:
Expensive
More of a dirt path shoe than a road-to-trail shoe
Zero-drop shoes aren’t for everyone
The Altra Mont Blanc Carbon is a race-ready zero-drop shoe. Photo: iRunFar/Bryon Powell
The Altra Mont Blanc Carbon is a zero-drop, carbon-plated shoe ready to move fast on moderate singletrack and gravel roads. This is the first time Altra has produced a true race-ready trail shoe.
The Vibram Megagrip Litebase outsole of this shoe shines. One of the most respected outsole materials across trail running shoes, the Megagrip lives up to its name, offering ample traction without feeling too burdensome when the surface flattens. Our tester loved this shoe on gravel roads and singletrack but found its performance diminished on pavement, so if your road-to-trail runs involve more road than trail, we’d recommend looking for a different shoe. In this way, this shoe is more of a gravel or moderate trail shoe than a road-to-trail shoe, two categories that are often conflated.
The midsole of this shoe features a full-length carbon plate that offers both propulsion when you’re moving fast and protection when the pace slows — acting as a carbon-rock plate combo. Altra used its Ego Max foam for the rim of the midsole and Ego Pro foam in the core, a combination that, along with the carbon plate, offers a fast, fun ride, making it a strong choice for race day.
Our tester noted that this shoe feels narrower than other Altra shoes she’s worn, but said it still has an ample toebox and an upper that feels breathable and secure. The shoe’s laces are, in the eyes of our tester and other reviewers, too long, a small but strange issue for a shoe, especially one that costs $260.
This shoe also has a sleeker look than many of Altra’s other options. For those who can’t stomach paying $250-plus for a pair of shoes, our tester also liked the Altra Mont Blanc Speed, which lacks a carbon plate but offers many of the same features as this shoe for $75 less.
Finally, it’s important to note that zero-drop shoes aren’t for everyone, especially those who’ve never run in them before. We always recommend doing research, figuring out what works best for you, and easing into zero-drop shoes if you haven’t run in them before.
Actual Weight (U.S. men’s 9): 9.0 oz (254 g) | Stack Height (heel/toe): 33/28 mm | Drop: 5 mm
Pros:
Versatile
Performs well on technical trails
Improved durability and stability
Approachable price
Cons:
Not as specialized as other options
Deeper lugs are less ideal for road running
The Hoka Torrent 4 is a durable shoe for everyday road-to-trail miles. Photo: iRunFar/Bryon Powell
The Hoka Torrent 4 is an approachable, everyday running shoe with moderate cushion that can handle a mix of surfaces from technical trails to gravel roads. Our primary tester characterized it as “just a nice everything shoe.”
The upper provides a locked-in fit and a wider, roomier feel than previous versions. Underfoot, Hoka added two millimeters of stack height for some extra cushioning, striking a good balance between cushion and responsiveness and making it a worthy choice for everything from workouts to 100 milers. While it doesn’t have a rockplate, it’s much more stable and durable than previous versions of the shoe, which could feel packed out and mushy after just 100 miles. After 140-plus miles, our primary tester experienced no issues with excessive wear and no ankle turns, an issue that had plagued her in previous versions.
With 5-millimeter lugs, this shoe handles technical trails better than most other shoes in this guide, but it is not as adept on pavement. Aside from that, this shoe does basically everything well — and at $130, that value is hard to beat, which is why we also featured it in our Best Trail Running Shoes guide.
Actual Weight (U.S. men’s 9): 9.9 oz (281 g) | Stack Height (heel/toe): 37/27 mm | Drop: 10 mm
Pros:
Tremendous surface and functional versatility
Excellent outsole
Great value
Cons:
Requires a break-in period
The Nike Pegasus 41 is a highly versatile road shoe. Photo: iRunFar/Bryon Powell
The Nike Pegasus 41 is one of our testing team’s most beloved shoes. It has appeared in multiple guides, from Best Running Shoes to Best Half Marathon Running Shoes, and its versatility on a variety of surfaces also lands it in this guide.One of the primary reasons we love this shoe so much is that it does so much so well. While this shoe is technically characterized as a daily trainer, you could use it for workouts and races, too. Nike uses its classic waffle-inspired rubber outsole on this shoe, making it a go-to option for those runs that hit multiple surfaces. Our primary tester ran in these shoes on pavement, gravel, and dirt roads, and trails — sometimes in a single run — and they were the only pair that iRunFar Founding Editor Bryon Powell wore for his course-record win at last year’s Ultra Gobi 400k, a run through the desert that traversed multiple surfaces. This outsole is one of the best we’ve ever tested.
In the midsole, Nike upgraded the cushioning to its ReactX foam, one of its premium foams that offers a smooth, comfortable ride underfoot. The upper is made of a breathable engineered mesh and has a wider fit, making it more inclusive than previous versions. Overall, this shoe is a workhorse that can do basically everything well.
Actual Weight (U.S. women’s 10.5/men’s 9): 9.3 oz (263 g) | Stack Height (heel/toe): 29/21 mm | Drop: 8 mm
Pros:
Lightweight and stylish
Runs well on pavement, dirt roads, and gravel
Women-specific fit
Cons:
Unstable on technical terrain
Not suited for longer efforts
The Merrell Antora 4 is a solid option for roads and light trails at an affordable price point. Photo: iRunFar/Bryon Powell
The Merrell Antora 4 is a women-specific shoe that can run well on a variety of surfaces, including pavement, gravel, smooth dirt roads, and non-technical trails. It’s another shoe that can serve multiple purposes at a lower price than more specialized options, at the expense of not excelling at anything specific.
The upper, made of engineered mesh with TPU overlays, is breathable and provides adequate protection on smooth surfaces, and after more than 100 miles of desert running, it has shown little sign of wear. On mellow terrain, the shoe feels solid, but once you hit more technical trails, you can feel its lack of lateral stability. In the midsole, Merrell uses an EVA foam, which provides decent cushioning on shorter efforts but is probably too firm for longer ones.
While Merrell classifies it as a trail running shoe, we’d put it in a less robust category due to its lack of rockplate and robust cushioning. The outsole features durable 3-millimeter lugs that transition well between surfaces but do not provide enough grip for technical, loose, or muddy trails.
Style is, of course, subjective, but this is one of those shoes that stands out because of the way it looks. Our tester said that it looked “petite” and comes in several appealing colorways, including some floral prints, making it a shoe that wouldn’t look out of place in non-running contexts. You could wear them to the grocery store or coffee shop without, in the words of our primary tester, “your look screaming Trail Runner.”
Overall, this is a solid option for those seeking a women-specific shoe that looks good and performs well on roads, gravel, and light trails. The men’s version of this shoe is the Merrell Nova 4.
The best road-to-trail shoes can handle pavement as well as trail. Photo: iRunFar/Eszter Horanyi
Glossary
Road-to-Trail Shoe: A shoe that is designed for running on both roads and trails. Depending on their construction, road-to-trail shoes can serve you well on several surfaces, from pavement to trails to packed dirt and gravel roads. Road-to-trail shoes typically feature a blend of features typically associated with road shoes and trail shoes, like ample midsole cushioning, lugs, and rock plates. None of the shoes in this guide are designated as road-to-trail shoes, but all tick the various boxes that make them good on a variety of surfaces.
Stack Height: The amount of cushion between your foot and the ground, measured in millimeters at the heel and forefoot. Though stack heights can range from 10 millimeters to 40-plus millimeters, they typically fall between 25 and 35 millimeters for most shoes.
Drop: The difference in stack height between the heel and toe, measured in millimeters. Higher drops indicate more cushion at the heel than at the forefoot, and often mean the shoe is better suited for heel strikers. A lower drop indicates the cushion is more evenly dispersed throughout the shoe and helps create a more responsive ride. Low-drop shoes are typically better for midfoot or forefoot strikers. Drop is also often called “heel-to-toe drop” or “offset.”
Upper: The top of the shoe, which includes everything above its midsole
Midsole: The layer(s) of foam between a shoe’s outsole and upper. The midsole is often considered the most important part of a shoe because it provides the cushion.
Outsole: The bottom of the shoe, usually made of a rubber-like compound, that makes contact with the ground.
Lugs: The small rubber cleats on the shoe’s outsole that provide traction on trails and other unpaved surfaces. Road-to-trail shoes typically have lugs 2 to 4 millimeters deep.
Toebox: The front part of the shoe, which surrounds the ball of the foot and toes. Runners with wider feet will want to search for shoes with a wider toebox.
The right road-to-trail shoe can transition between surfaces with ease. Photo: iRunFar/Eszter Horanyi
How to Choose Road-to-Trail Shoes
Surface
This is a guide for road-to-trail shoes, so all of our picks perform well on both surfaces, but the relative proportion of your time on each surface and the type of trail you plan to run could influence your choice. Will most of your miles be on pavement with just a little non-technical trail sprinkled in? A true road shoe that can handle light trails, like the Nike Pegasus 41, would be a good pick. Do you plan to run on mostly gravel or dirt roads? The adidas Terrex Agravic Speed Ultra or Altra Mont Blanc Carbonboth excel in that arena, as does the Merrell Antora 4 for those seeking a women-specific fit. Will you find yourself on technical trails at some point during your road-to-trail run? The Inov8 Trailfly offers excellent grip in these conditions, and the Brooks Cascadia 19 and Hoka Torrent 4 also perform well when the trails get steeper and more technical.
Or maybe you just want one shoe for every surface outside of the most technical trails. In that case, we’d recommend going with our top overall pick, the Nike Pegasus Trail 5.
Our testers loved the outsole of the Nike Pegasus 41. Photo: iRunFar/Eszter Horanyi
Use
In addition to maximizing fun, using shoes for their intended purpose is both a good way to extend their lifespan and boost your training. While versatility is one of the top things we look for in most of the shoes we review, the reality is that some shoes are better suited for different purposes.
If you’re looking for a shoe to race on relatively smooth terrain, we’d point you toward the adidas Terrex Agravic Speed Ultraor the Altra Mont Blanc Carbon— both are carbon-plated super shoes that will give you some extra juice when you’re hunting a PR. They’re lightweight, bouncy, and, of course, expensive, both costing upward of $200. Most of the other shoes on our list could be used for racing, too, but none of them would offer the same performance as these two.
For an everyday trainer that could double as a workout shoe, we loved the Nike Pegasus 41 and the Hoka Torrent 4. Both are light enough to move relatively quickly while still holding up over hundreds of miles.
The Nike Pegasus 41 is versatile enough to be an everyday trainer and workout shoe on both roads and trails. Photo: iRunFar/Eszter Horanyi
Cushion
A shoe’s cushion, typically characterized by its midsole foam and quantified by its stack height, is often considered its most important feature. Accordingly, companies spend a lot of time and money researching and developing the best foams for running shoes. In the era of highly cushioned shoes, we have entire guides devoted to the Best Cushioned Running Shoes and the Best Cushioned Trail Running Shoes, and several shoes with high stack heights and premium foams made it in this guide.
How much cushioning you need is likely dependent on what you’ll primarily be using the shoes for. If you plan on putting in lots of long efforts, a more cushioned shoe like the adidas Terrex Agravic Speed Ultra, which has a stack height of 42 millimeters, could be a good option. The Hoka Challenger 8 is another option with lots of cushion that our testers loved for everyday road-to-trail runs. If you’re seeking a more responsive, low-to-the-ground feel, meanwhile, a shoe like the Inov8 Trailflyor Merrell Antora 4, which each have a stack height of 29 millimeters, might suit your needs better. The Hoka Torrent 4, with 33 millimeters of stack height, strikes a nice balance between cushion and responsiveness.
The type of foam also matters. Our testers love the ReactX foam in the Nike Pegasus Trail 5 and Nike Pegasus 41. It’s one of the company’s premium foams, second only to the foam it uses in its racing super shoes. Our primary tester of the Altra Mont Blanc Carbonenjoyed the foam combo of the brand’s Ego Max and Ego Pro.
Some runners prefer lots of cushion, while others prefer a more responsive feel. Photo: iRunFar/Eszter Horanyi
Drop
Drop refers to the difference in stack height between the heel and toe, and it can range from more than 10 millimeters to zero. Shoes with higher drop, like the 10 millimeters of the Nike Pegasus 41 or the 8 millimeters of the Hoka Challenger 8, offer more cushioning at the heel and are therefore typically better suited for heel strikers. A more moderate drop, like the 6 millimeters of the Brooks Cascadia 19or the 5 millimeters of the Hoka Torrent 4, signifies the cushioning is spread more evenly throughout the shoe and can encourage a foot strike that lands near the middle or front of your foot. And then there are zero-drop shoes, like the Altra Mont Blanc Carbon, which has the same amount of cushioning at the heel and forefoot. Running in these shoes typically requires ample build-up before your leg muscles and tendons are ready to handle the majority of your miles in them.
Cost
Cost might be the first thing you consider when buying shoes. While it’s hard to find a quality shoe under $100 these days, the upper end of shoe price points can push $300, so there’s a lot of variation. To that end, we tried to include a range of shoes at a variety of price points in this guide, and we believe that even the lower-priced options are great shoes.
Our least expensive pick, the Hoka Torrent 4 at $130, is also among the most versatile, adept at handling pavement and more technical trails. While there’s nothing super fancy about this shoe, it’s a good, everyday pair that can rack up the miles for half the cost of the most expensive shoe in this guide. The Merrell Antora 4 ($140) is another shoe in this category. In the middle price range, you’ll find shoes like the Inov8 Trailfly ($150) and Brooks Cascadia 19 ($150), which have the traction to handle more technical trails, and the Nike Pegasus Trail 5 ($155), which boasts a stellar foam and outsole. And at the high end, the adidas Terrex Agravic Speed Ultra ($220) and Altra Mont Blanc Carbon ($260) are the most specialized, with premium foams and carbon plates that make them race-ready. We’d recommend them for anyone hunting fast times.
At $130, the Hoka Torrent 4 is a cost-effective option that can handle everyday miles on multiple surfaces. Photo: iRunFar/Eszter Horanyi
Why You Should Trust Us
To make our picks for this guide, we asked our highly experienced team of testers across the country which shoes they turned to for road-to-trail runs. Our testers run in several shoes each year, noting their fit, comfort, cushion, responsiveness, traction, and more. They run in every pair they recommend for at least 100 miles — and usually more — on every surface and in every condition imaginable. The shoes that made it into this guide are their standout choices for mixed-terrain runs. We’ll continue to update this guide based on our continued testing of new shoes that come on the market.
Our experienced team of testers ran at least 100 miles in all the shoes that made it in this guide. Photo: iRunFar/Eszter Horanyi
Frequently Asked Questions
Do I need road-to-trail shoes?
The running industry often makes you think you need the next big thing, and right now, one of them is a pair of road-to-trail shoes. While they certainly have benefits, you don’t need to buy a pair of shoes specifically for road-to-trail runs, or a pair that the brand specifically markets as “road-to-trail.” A pair you have right now — or a versatile, affordable shoe like the Hoka Torrent 4 — might do the trick.
The best road-to-trail shoes thread the needle between the two surfaces. They offer protection and stability on the trails, they’re not too clunky or luggy for the roads, and they strike a balance between cushion and responsiveness for both surfaces. In the view of our testers, the Nike Pegasus Trail 5 and Hoka Challenger 8were the shoes that checked all of these boxes the best.
Can I just wear road or trail shoes for road-to-trail runs?
Yes! In fact, none of the shoes we selected for this guide are marketed specifically as road-to-trail shoes. Eight of them, including our top pick, the Nike Pegasus Trail 5, are trail shoes, and one of them — the Nike Pegasus 41 — is classified as a road shoe.
What all of these shoes have in common, of course, is good performance on both surfaces. That means they have some type of traction for the trails — and some of the luggier ones like the Inov8 Trailflycan handle more technical terrain — without being overbearingly sticky on pavement. Lots of road shoes and trail shoes are versatile enough to handle both surfaces. The Brooks Cascadia 19 is another shoe that can transition between the roads and more technical terrain with ease.
All that said, we also want you to get the most out of your shoe for the long haul, which means using it for its intended purpose. Our picks for road-to-trail shoes are purposefully versatile, but several aren’t meant for technical trails, and others aren’t meant for long efforts on the road.
A pair of trail shoes is often all you need for road-to-trail runs. Photo: iRunFar/Eszter Horanyi
How should I choose a road-to-trail shoe?
You should first ask yourself what you plan to use the shoe for: mostly road running, mostly trail running, mostly gravel or dirt running, everyday miles, workouts and races, or some combination of all of these. A shoe like the adidas Terrex Agravic Speed Ultraor the Altra Mont Blanc Carbonwould be an excellent choice for fast efforts on smooth terrain, whereas the Brooks Cascadia 19 would be better suited for runs that feature both roads and trails with rocks and roots.
Once you’ve determined your primary purpose for them, consider how the shoe fits and feels when you try it on for the first time. As a basic rule of thumb, you want a shoe to be comfortable out of the box and to get more comfortable as you break it in. You want a pair that’s secure enough to offer a comfortable ride on multiple surfaces without being constricting. Next, you want to determine your preference for cushioning. Are you seeking something with a more traditional low-to-the-ground trail feel, like the Inov8 Trailfly, or a more cushioned option like the Hoka Challenger 8? Overall, you want a shoe that’s comfortable and performs well on the surfaces you run.
What’s the best road-to-trail shoe?
The best road-to-trail shoe is the one that meets your needs and budget. For some people, that means going for a super shoe like the adidas Terrex Agravic Speed Ultra, while others just need the everyday simplicity of a shoe like the Merrell Antora 4.
Because of its versatility and comfort, our top pick for road-to-trail shoes was the Nike Pegasus Trail 5. It checks almost all the boxes we were looking for in a true road-to-trail shoe.
What’s a “gravel shoe”? Should I also be buying a pair of those?
No! “Gravel shoe” is just the latest branding trend that companies like to use to make their products seem new and different. Over the years, shoes that can handle pavement, dirt and gravel road, and mildly technical trails have been labeled hybrid shoes, road-to-trail shoes, door-to-trail shoes, all-terrain shoes, crossover running shoes, and, most recently, gravel shoes. There’ll be a new name for the same type of shoe in a few years, unless companies recycle an old one! Regardless of the label, all of the road-to-trail shoes we chose for this guide will serve you very well on gravel.
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Grammy-winning DJ runs 5k personal best; A$AP Ferg, DJ A-Trak and Mark Ronson among celebrity finishers; 12,000 participants turn out for inaugural race-meets-music festival event in Queens
QUEENS, N.Y. – October – 27, 2025 – More than 12,000 participants took part in the inaugural Diplo’s Run Club New York 5K on Saturday morning at Flushing Meadows Corona Park, blending a world-class road race with a post-run music festival where the Grammy-winning producer and DJ was joined by Mark Ronson and a lineup of celebrity friends and guests.
The event, which sold out before race day, ranks among the largest debut running events in New York City in more than a decade. Participants ran a 3.1-mile loop past landmarks including the Unisphere, the New York State Pavilion, and tree-lined paths before finishing near the Fountain of Planets.
The energy of the crowd was palpable throughout the morning, with many participants wearing costumes, dancing at water stations, and staying for the full concert. Diplo, dressed as Forrest Gump, completed the race in 19 minutes, 56 seconds – a new personal best for the 5K distance.
“My goal was just to finish under 23 minutes,” Diplo said after finishing. “So I ran fast. I had a good pacer, and he motivated me. When you’re running with people, anything’s possible.”
Notably, the race became the first-ever 5K featured on Polymarket, the decentralized prediction market, with over $203,000 in betting volume wagered on Diplo’s finish time. It marked Polymarket’s first collaboration with a music artist, the first bet on a running event and the first live-streamed race wagered on globally.
Diplo was joined at the event by America Foster, the newest member of his multi-Platinum, genre-defying project Major Lazer, who was in attendance as the group celebrated the release of their new single “BRUK DOWN,” which dropped on Friday. The event was broadcast live on Major Lazer’s Twitch channel, drawing more than 200,000 unique viewers. A$AP Ferg also made a surprise appearance after completing the race.
“Diplo’s 5K run and festival was lit,” he shared on Instagram. “I was under the weather but still put in dat work. Thank you to my running family who gave me the strength to keep pushing.”
Joining Diplo at the start line were Peloton instructor Jess King and longtime friend DJ A-Trak, while Ronson served as opening act and completed the 5K in 24 minutes.
“I’ve only been running about a year,” said Ronson, the award-winning DJ, producer, and songwriter. “But the idea is to DJ for 12,000 people outdoors at 10 am, which is much more my hours, and then to run 24 minutes, which was actually kind of my best time. It was perfect. All of it. It was perfect.”
The overall race winner was Jaime Del Alamo, 37, of Madrid, Spain, with a time of 16:02.
“This race has such a cool festival vibe,” said Del Alamo. “I like running, and running and partying is a good combination. I thought I had a chance to be near the front. I didn’t know I’d win – but wow – winning feels good.”
Brenda McRae, 40, was the women’s winner in 18:37.
In partnership with PLUS1, a nonprofit that helps artists and brands maximize social impact, a portion of event proceeds will benefit youth across all five boroughs. Support includes new sports equipment, apparel, and footwear for underserved kids through national nonprofit Good Sports.
Diplo’s Run Club continues its national tour with the next stop in San Diego on November 8, 2025. For complete results, photos, and more, visit www.diplosrunclub.com.
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The race is one of the biggest 100 milers in the country. The five-lap course, held at the McDowell Mountain Regional Park, is flat and fast, with just 6,296 feet of climbing. It is a Golden Ticket race, too, with the first two women and men earning automatic entry to next year’s Western States 100.
Women
Tara Dower was second at the Black Canyon 100k at the start of the year, but illness kept her from getting to the Western States 100 finish in June.
She got that 100-mile finish here, and then some.
Dower ran 13:31 on trails for 100 miles. She won by almost a full hour, and it was way up on Camille Herron’s old 14:03 course record from 2021. The time makes Dower the second-fastest North American woman over 100 miles ever, and the win also offers an automatic entry back into Western States in 2026 for a redemption run.
Running 100 miles for the first time, Beth McKenzie was second in 14:31, and Addie Bracy ran a giant 100-mile personal best for third in 14:45. McKenzie’s time ranks fifth best ever at Javelina, and Bracy’s time is the race’s eighth best ever.
Pre-race contenders Valérie Arsenault (Canada) and Careth Arnold did not finish.
Social media is reporting that Dower and Bracy received and accepted the Western States 100 Golden Tickets.
[From 2016 to 2018, Beth McKenzie (née Gerdes) served a two-year doping sanction after testing positive at the 2016 Ironman Australia for ostarine, a prohibited selective androgen receptor modulator (SARM).]
He’s not totally a 2025 ultra rookie, but what a breakout year it’s been for Will Murray. The 30-year-old was a shock runner-up at February’s Black Canyon 100k when finishing under the old course record. Then he was eighth at the Chuckanut 50k, a late scratch at the Western States 100, and set a new course record at Colorado’s Grand Traverse 40 Mile in August.
And now this.
Murray smashed the old Javelina 100 Mile course record and upset defending champion David Roche. Murray won in 12:10. That’s 33 minutes better than Jon Rea’s old course best from 2023. Murray did it by breaking the race open in the third lap, and now he’s the fifth-fastest North American man over 100 miles, ever.
Second-place Roche, and third-place Canyon Woodward, blew up the old course record, too. The two ran 12:18 and 12:19, respectively. Woodward was almost five minutes back of Roche at mile 90, but closed really well to make up time on both Roche and Murray.
Social media is showing that Murray and Woodward received and accepted the Western States 100 Golden Tickets.
Will Murray, the 2025 Javelina 100 Mile men’s winner. Photo: Howie Stern
The men’s top five were:
Will Murray – 12:10:12
David Roche – 12:18:06
Canyon Woodward – 12:19:58
Chris Andrews – 12:48:39
Caleb Bowen – 13:09:59
Early frontrunner Gavin Prior didn’t finish, and neither did Rajpaul Pannu, who has run 100 miles in 11:52 before as the second-fastest North American man over the distance.
The race started at 7 a.m. on Saturday, October 18 with 72 runners from 40 different countries and ended after 114 hours, nearly five days later.
Current backyard ultra record holder Phil Gore (Australia) won with 114 “yards” or laps, each 4.16 miles in distance, that totaled 475.0 miles over 114 hours. Gore typically ran his laps the fastest of the lead group, banking minutes of sleep that added up to hours when compared to the others.
That’s incredible, but it didn’t get to Gore’s 119-lap, or 495.8-mile backyard ultra record from June 2025.
Ivo Steyaert (Belgium) and Harvey Lewis (U.S.), both former world record-holders, were second and third with 113 and 111 yards, respectively, or 470.8 and 462.5 miles.
Jon Noll (U.S.) matched Lewis with 111 yards but a greater cumulative time running.
The top five men were:
Phil Gore (Australia) – 114 yards, 475.00 miles
Ivo Steyaert (Belgium) – 113 yards, 470.83 miles
Harvey Lewis (U.S.) – 111 yards, 462.50 miles
Jon Noll (U.S.) – 111 yards, 462.50 miles
Kazuhiro Kawahata (Japan) – 106 yards, 441.66 miles
The race doesn’t have men’s and women’s divisions, but Sarah Perry (U.K.) set a new women’s backyard ultra record with 95 yards, or 395.8 miles, in 95 hours. That bested Megan Eckert’s former 87-yard, 362.5-mile record.
Eckert herself topped that old mark too with 92 yards and 383.3 miles here.
Sarah Perry on her way to a new women’s backyard ultra record. Photo: Jacob Zocherman
Additional Races and Runs
2 Peaks Skyrace – Yeongnam Alps, South Korea
Women’s winner Anastasia Rubtsova (Neutral) blasted the women’s field on the 22k course with a 3:12 winning time that placed her sixth overall. That was 20 minutes faster than everyone else, and it was Rubtsova’s fifth series win of the year. Natalie Beadle (U.K.) and Svetlana Tkachenko (Neutral) were second and third in 3:32 and 3:42. Italians Gianluca Ghiano and William Boffelli had each won two Skyrunner World Series races this year, but Nicolás Molina (Spain) took both down here. Molina ran 2:45 to be a minute better than Ghiano and Boffelli. Both Ghiano and Boffelli finished in 2:46, with Ghiano three seconds in front. Full results.
Anastasia Rubtsova, the 2025 2 Peaks Skyrace women’s winner. Photo: Skyrunner World SeriesNico Molina, the 2025 2 Peaks Skyrace men’s winner. Photo: Skyrunner World Series
Sobrescobio Skyrace – Asturias, Spain
Naiara Irigoyen led a Spanish sweep of the women’s podium in 3:23. Patricia Pineda and Greta García came next in 3:30 and 3:32. Irigoyen’s time was a new course record. For the men, Frédéric Tranchand (France) made it two in a row. A month after winning the Trail Running World Championships Short Trail race, Tranchand won his first Skyrunner World Series race of the year. As in Spain a month ago, Tranchand won out over Alain Santamaría (Spain) and Manuel Merilllas (Spain). Merillas had jumped to the lead after a late downhill surge, but he couldn’t hold it and got run down. Tranchand ran 2:40 on the 32k course with 2,100 meters of elevation gain for a new course record. Santamaria and Merillas ran 2:46 and 2:49, respectively, for second and third. Full results.
Naiara Irigoyen, the 2025 Sobrescoio Skyrace women’s winner. Photo: Skyrunner World SeriesFrederic Tranchand, the 2025 Sobrescoio Skyrace men’s winner. Photo: Skyrunner World Series
Javelina 100k and 31k – Fountain Hills, Arizona
Women’s winner Katie Asmuth got to second overall in 8:32, and Jordan Maddocks won for the men in 8:29. Asmuth’s time was the race’s third-fastest women’s time ever. In the 31k, Rachel Hurley and John Raneri won in 2:47 and 1:59, and Raneri’s finish was a new course record. Full results.
Autumn Leaves 50/50 – St. Paul, Oregon
In the 50-mile race, Bethany Pflug was first for the women in 9:23, and Casey Kemp won the men’s race in 6:37. In the 50k, Christine Haas and Riley Bier won in 5:11 and 4:39, respectively. Full results.
According to social media, Zach Bitter ran 11:48 for 100 miles and 11:55 for 101.5 miles on a 1.9-mile loop hosting 6-, 12-, and 24-hour races. Bitter, who was in the 12-hour race, holds the 100-mile North American record at 11:19 from 2019. Official results haven’t yet been posted, and it’s not clear who won all the other races, including for the women. Leave a comment to share more information on this event! Full results (when available).
Door County Fall 50 Mile – Sturgeon Bay, Wisconsin
Erika Miller and Adam Sanchez won the point-to-point road run in 6:41 and 6:02. Full results.
Bridge Burner 50k – Canon City, Colorado
Natalie Nicholson won the women’s race in 4:47, and Isaac Overmyer brought it home in 4:16. Full results.
Natalie Nicholson, the 2025 Bridge Burner 50k women’s winner. Photo courtesy of the race.Isaac Overmyer, the 2025 Bridge Burner 50k men’s winner. Photo courtesy of the race.
No Business 100 Mile – Jamestown, Tennessee
The ninth annual race ran as a giant loop through the Big South Fork National River and Recreation Area. Michelle Magagna and Anthony Groft won in 20:27 and 19:31. Both times were new course records for the clockwise direction. Full results.
Mammoth Cave 50k – Mammoth Cave, Kentucky
Race winners Crystal Wheatley and Ben Camuel did it in 5:01 and 4:11. Full results.
Cactus Rose 100 Mile – Rocksprings, Texas
Madeline Green led the women’s field in 34:05, and Philip Arneson won it for the men in 25:08. Full results.
Madeline Green, the 2025 Cactus Rose 100 Mile women’s winner. Photo courtesy of the race.Philip Arneson, the 2025 Cactus Rose 100 Mile men’s winner. Photo courtesy of the race.
Stone Steps 50k – Cincinnati, Ohio
Molly Kash and Jonathan Pahren won in 5:21 and 4:56. Full results.
Coldwater Trail 50k – Anniston, Alabama
The inaugural event had Raven Johnson and Justin Grunewald as its first-year winners in 5:17 and 4:01. Both earned automatic entry to next year’s Leadville 100 Mile. Full results.
Womp Womp 50k – Hingham, Massachusetts
Race leaders Holly Proulx and Jason Baker finished in 5:00 and 3:54. Full results.
Holly Proulx, the 2025 Womp Womp 50k women’s winner. Photo courtesy of the race.Jason Baker, the 2025 Womp Womp 50k men’s winner. Photo courtesy of the race.Pria Parker, the 2025 Womp Womp 50k non-binary winner. Photo courtesy of the race.
Mendon Trail Run 50k – Mendon, New York
Women’s winner Jessie George won the overall in 4:22, and Bryan Ruggeri led the men in 4:27. Full results.
Ozark Trail 100 Mile – Steelville, Missouri
Heidi Williams won it for the women in 28:16, and Chris Roberts led the field home in 19:23. Full results.
Heidi Williams, the 2025 Ozark Trail 100 Mile women’s winner. Photo courtesy of the race.Chris Roberts, the 2025 Ozark Trail 100 Mile men’s winner. Photo courtesy of the race.
Call for Comments
Course records fell this week! Which one did you think was the most impressive?
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Olympic bronze medalist Molly Seidel is heading off-road. The 30-year-old marathoner announced this week that she’ll make her ultramarathon debut next February at the Black Canyon 100K, a point-to-point trail race in Arizona known for its fast, rugged course and deep elite field. The move comes as Seidel begins a new chapter in her career, … Read more
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Participants and families raced through the festive course with costumes and high-energy fun
SAN DIEGO, Calif. – SeaWorld San Diego welcomed runners and walkers for the second annual Howl-O-Sprint 5K Run presented by Road Runner Sports on Oct. 19, 2025. Participants experienced a spirited 3.1-mile course winding through the park’s marine life exhibits, complete with Halloween-themed decor, costumed characters, and festive photo opportunities. Families also joined in the fun with the Kids 1K Run, adding to the celebratory atmosphere that blended fitness, community and seasonal excitement.
The men’s 5K division was led by Tim Vail, who finished with a time of 16:23, followed by second and third-place finishers, Shelby Hernandez Jr. and Sergio Estrada. Brigitte Doctor led the women’s division with a time of 19:08. Hollie Sick and Brandi Crown came in shortly after to claim second and third place in the women’s 5K. Manuelita Badachi placed first in the non-binary division, finishing the 3.1 miles in 23:12, with Nolan Michelle and Reina Remigio claiming second and third-place in the non-binary 5K.
“The Howl-O-Sprint is such a highlight for us,” said Sean Daughtery, Vice President of Operations for SeaWorld San Diego. “It combines family, fun, fitness, and a festive Halloween atmosphere, providing participants a unique chance to enjoy the park in an unforgettable way.”
The event featured a lively morning filled with costumes, high-energy music and support from SeaWorld team members and spectators along the route. Participants were awarded a race shirt and one-of-a-kind finisher medal, with top finishers receiving Road Runner Sports gift cards. Many guests extended their day by enjoying SeaWorld’s Halloween Spooktacular and Howl-O-Scream activities, rounding out the experience with trick-or-treating, themed entertainment and nighttime scares.
For more information about the SeaWorld Howl-O-Sprint 5K and all SeaWorld events, visit SeaWorld San Diego’s website.
ABOUT SEAWORLD
SeaWorld is a leading marine life theme park and accredited zoo and aquarium that provides experiences that matter while educating and inspiring guests of all ages to care about marine life. Welcoming millions of guests every year, the parks offer fun and enriching experiences from up-close animal encounters and year-round educational programs to award-winning marine-life themed rides and attractions, special events and exciting entertainment. For more than 60 years SeaWorld has advanced the conservation of marine life in and outside its parks through science, education, and exceptional animal care that is Humane Certified by American Humane and accredited by the Alliance of Marine Mammal Parks and Aquariums and the Association of Zoos and Aquariums. SeaWorld is one of the largest marine animal rescue organizations in the world, helping more than 41,000 animals to date. The SeaWorld Conservation Fund, a non-profit foundation established in 2003, has provided more than $20 million to nearly 1,400 organizations to advance critical research on every continent. A portion of park proceeds goes toward supporting these longstanding conservation commitments. SeaWorld parks are in Orlando, San Antonio, San Diego and Abu Dhabi, United Arab Emirates (UAE). SeaWorld is part of the United Parks & Resorts (NYSE: PRKS) portfolio of theme park brands. For more information, visit us at SeaWorld.com.
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[Editor’s Note: This article is part of an occasional series on the unique opportunities and challenges of growing older as a runner.]
This weekend, I will be running the Javelina 100 Mile in my home state of Arizona. This will be my third time toeing the line at this fantastic event. The first time I ran Javelina back in 2007, it was a smaller, more intimate affair than it is now. That year, as a 40-year-old, I competed for the win with my long-time friend and rival Jorge Pacheco, who ultimately prevailed in a winning time of 15:49. I ended up second place in 16:34. Last year, after 17 years away from the race, I returned to Javelina and finished again, this time in 116th place in a time of 22:42.
AJW proudly displays his 2024 Javelina 100 Mile belt buckle.
I have spent a fair bit of time over the last year reflecting on the experience of running the same race 17 years apart. Of course, I cannot help but dwell on the fact that I have slowed by over six hours in those intervening years. On the other hand, I take pride in the fact that I am still going and healthy enough to train for and run 100-mile races, however slow my times may be. Going into this year’s race, I am savoring the fact that running significant races with big challenges is not only a privilege, but also a gift — a gift that we older runners should never take for granted.
This year, my race plan will be simple: Run a little bit faster than last year. In my build-up to the race this year, my training has followed a familiar pattern that I have developed over three decades in ultrarunning: long runs on the course, a three-day training camp, occasional tempo runs, and consistent daily recovery runs. Looking back over a couple of decades of training logs, this familiar pattern emerges as an example of, “if it’s not broken, don’t fix it.”
The author running the nighttime section of the 2024 Javelina 100 Mile.
Back when I lived in the San Francisco Bay Area in California and trained often on the Western States 100 course, one of my regular training partners was the late Mark Richtman. Mark was always a pleasure to train with as he had a relentlessly positive attitude and seemed to enjoy training almost more than racing. I recall at the end of our last long training run for the Western States 100 back in 2006, he said something that always struck me:
“Well, AJW, we’ve split the bananas, scooped out the ice cream, added the hot fudge sauce and all the toppings, now all that’s left to do is put the cherry on top.”
Mark Richtman on the coastal California trails he loved. Photo courtesy of Gary Wang.
My 2025 Javelina 100 Mile, being the gift that it is, will certainly be the cherry on top of my training. Coming toward the end of a year when I took on a new full-time job, ran my first 250-mile race, and welcomed my first granddaughter into the world, it seems like an entirely fitting gift with which to complete the year. I hope to see some of you out there!
Bottoms up!
AJW’s Beer of the Week
This week’s Beer of the Week comes from Marin County, California, where Mark Richtman called home. Fieldwork Brewing Company in Corte Madera, is known for its hazy IPAs, and in my opinion, their best one is Postcards from Fiji. It is a slightly bitter hazy, brewed in the old-school style of classic New England IPAs. It’s a great beer to have with barbecue or a burger, or just on its own as the cherry on top of a perfect run.
Call for Comments
Have you had an experience of returning to a race or route after a long time away? How did it feel?
In what other ways do you mark the passage of time as a runner?
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The UltrAspire Alpha 6.0 Race Vest. All photos: iRunFar/Kristin Zosel
The UltrAspire Alpha 6.0 Race Vest ($150) is the most recent in a line of hydration packs that have been around since 2013. The first version of the vest was well-loved, and 12 years later, this one still lands itself in our Best Running Vests buyer’s guide. This unisex hydration pack is a great medium-sized vest with a thoughtful design, a highly flexible six-liter capacity, great overall comfort, and a smooth ride.
I found this to be one of the most stable hydration packs out there, whether you’re only carrying some fluids and your phone for a shorter daily run or you’ve maxed out storage and added poles in a quiver (not included) or to the rear bungees. The ErgoFit design keeps the stress of a fuller pack off the neck and the load centered a bit lower on the body than many other packs out there, and the MaxO2-Sternum lets you breathe freely with the snug-fitting, bounce-free design. This is still one of my favorite design aspects of UltrAspire vests.
I’m absolutely loving the fact that the hydration bottle pockets in the front are now fully compatible with just about any 500-milliliter soft flask you have, including UltrAspire’s proprietary soft flasks — two of which are included with the vest —and the longer cylinder options common with other brands. Regardless of how you count pockets within pockets to get a final number, there are plenty of options on the pack for all your needs and wants, including a sleeve pocket against the back with a bladder hanger that can hold up to a two-liter bladder and route the hose securely over either shoulder. In my experience, having tested two prior versions of this pack, the Alpha 6.0 is the best thus far. It has an actual weight of 8.8 ounces (250 grams) for a size small.
Unfortunately, the Alpha 6.0 still comes in only three unisex sizes — small, medium, and large — and can accommodate chest sizes from 31 inches to 42 inches. In my opinion, there’s still a need for an extra small and an extra large option. My 34A chest size has the bungee closures on the size small about 75% cinched for daily usage.
UltrAspire Alpha 6.0 Race Vest Construction and Fit
The UltrAspire Alpha 6.0 Race Vest.
The UltrAspire Alpha 6.0 Race Vest is constructed from the familiar UltrAcool Light Mesh that helps to move moisture from the skin and reduce heat buildup. It still feels a little abrasive to the touch, but I always run with a shirt, so it’s not a factor for me. It doesn’t cause pilling to any of my shirts or fleeces, so if you like to run with less clothing on top, you may be just fine.
Two honeycomb mesh panels run on either side of the front of the pack against the body to help with comfort, sweat management, and fit in the closure areas. I find it very effective in preventing chafing on the super-hot days. The closures themselves, called the MaxO2 Sternum design, are two fixed hooks to which you attach a looped bungee cord from the opposite side. It’s pretty easy to do once you figure out the angle to approach the hooks, and it can be done with thin gloves. Though the hooks are fixed, the bungees have a lot of adjustability depending on how full you have the pack. An unobtrusive flat routing loop is also present on either shoulder strap to secure a bladder tube in an easy-to-reach place.
Very soft binding covers all edges of the pack, further promoting skin comfort, especially under the arms and around the neck. All pockets are made with a four-way stretch mesh that excels in keeping contents secure yet accessible and reduces the need for compressive bungees or load management cords. This mesh also enhances the overall breathability of the pack, especially if a solid breeze is swirling. Nothing really impedes the airflow through the pack unless you’ve added some extra Ziploc baggies for waterproofing of electronics or extra snacks.
UltAspire’s ErgoFit design is indeed very comfortable. The S-curve angled shoulder straps remove the load from your upper shoulder/neck junction and move it out and down a bit. This keeps the neck and shoulders moving freely and decreases the strain on my upper trapezius muscles. The length of the pack takes the load lower on the body, which can take a little bit of getting used to with how it hugs the mid and lower ribs. I’ve found the design reduces the overall fatigue a pack can cause later in a race or longer adventure. I have perhaps a longer torso, but I find it very easy to wear.
The fabulous MaxO2 Sternum shock cord system allows the bungee closures to stretch every time you take a breath and recoil to the same place. The load stays secure and snug to the body without the need for over tightening or progressive tightening during a run, and it doesn’t hamper breathing even when powering up steep inclines or pushing the pace on a gentle and super runnable downhill. I wish more brands would incorporate this type of technology, as it significantly enhances the overall pack-wearing experience
I do find this pack to be a little heavier and a bit hotter than some of the very lightweight packs from Salomon and Arc’teryx, but it does seem to be more durable — a plus if you find yourself bashing through willows or wedging between rocks and hard places on a scramble. The Alpha 6.0 is also more stable over varying loads, but if you’re looking for a super minimalist feeling pack, you may prefer something different.
The Alpha 6.0 is a sleeker version than past models while maintaining all of the functions and performance.
UltrAspire Alpha 6.0 Race Vest Storage and Hydration Options
The back of the UltrAspire Alpha 6.0 Race Vest.
The UltrAspire Alpha 6.0 Race Vest includes four pockets on the back of the vest and another eight pockets on the front, including the two hydration bottle pouches. Zippers are employed on two front pockets, ideal for keeping smaller items secure, and across the top of the main stuff pocket in the back. The small sweat-proof magnet-closure pocket sitting above the hydration bottle pocket on the right can hold electrolyte tablets and pills securely and can be operated easily with a finger or two.
I like that most of the pockets are stuff pockets and accessible without too much forethought or coordination. The four-way stretch mesh does a great job of providing enough compression without the need for more cumbersome straps.
Speaking of compression, however, I do miss the external X-crossing bungee on the very back of the pack that I used to love for a quick stash of a lightweight jacket. Luckily, UltrAspire made up for it by improving the pass-through pocket at the very bottom of the back of the pack. The opening is slightly more lateral — angling toward the front — on the pack, thus easier to reach without having to take it off. I can easily slide a thin puffy, fleece, or wind layer here and pull it out from either side for quick donning when the weather makes a sudden shift.
The two bungees on either side of the pass-through pocket are perfect for poles, and the improved position makes them secure at the lower back. I found that there was almost no bounce at all. I do typically take my pack off to stow or retrieve the poles, but that’s more so I don’t catch a toe and do a gravity check while my arms are stuck behind me. If you’re a fan of the pole quiver, this pack is compatible with the UltrAspire quiver (purchased separately) and utilizes bungees at the shoulder to offer more pole storage options. At iRunFar, we don’t recommend storing poles on the front of the pack to reduce the chance of serious injury in the case of a fall.
The back of the pack now has a full-length stash pocket accessible from the top that ends in front of the pass-through pocket that swallows layers, a headlamp, or a first aid kit. At the top of this large pocket is a smaller hanging pouch with a key clip that is ideal for a safety blanket, wallet, and keys. A zipper keeps everything in this section secure, but it does mean that you have to remove the pack to access it. The bladder sleeve lying flush against the back can hold up to a two-liter hydration bladder that is very easy to hook to the hanger at the top. It is compatible with an insulating sleeve, should you have one from a prior purchase, as it is not included with this pack.
The front of the pack is where I keep most of the things I need between aid stations or want easy access to on self-guided adventures. The two 500-milliliter soft flask pockets helpfully have shock cords that fit around the bottle tops to hold them securely. I’d say that unless you have a very flexible neck, you might want to consider taller bottles or ones with straws due to the fact that the pack rides a bit lower than some. Opposite the sweat-proof salt-tab sized pocket with a magnetic closure on the right, there is a drop-in, bungee-tightened pocket on the left side of the harness. The drop-in pocket can theoretically hold a phone securely, but my collarbone isn’t a huge fan of that, so I like it for a few gels or a buff and thin gloves.
Beneath each soft flask pocket is a full-hand-sized stuff pocket with a smaller overlying zip pocket with angled entry. The stuff pocket is my favorite, and although others have noted some minor difficulty accessing these when carrying full bottles, I didn’t seem to have an issue. I struggle a bit more with the restricted opening and surprising depth of the zipper pockets with my fairly sturdy fingers, so I tended to use the zipper pockets for items I needed to access less frequently.
All in all, I love the streamlined design of this pack’s storage and am consistently surprised by how much I can cram into it with no bounce and no neck and shoulder discomfort. The lower-riding rib-hugging sensation is very comfortable but does take some getting used to if you’re coming from the higher-sitting packs more common today.
I haven’t seen any wear, tear, or stretching out of any of the pockets after a summer’s worth of use, and previous renditions of this pack have retained their shape and elasticity exceptionally as well, even after years and multiple family members’ use.
UltrAspire Alpha 6.0 Race Vest Overall Impressions
The UltrAspire Alpha 6.0 Race Vest.
The UltrAspire Alpha 6.0 Race Vest is the best version of this pack thus far, particularly now that most brands’ 500-milliliter bottles are compatible. I’ve had the good fortune of wearing and testing the first and third iterations of this pack as well, and I appreciate how streamlined and stable it has become for a six-liter pack while staying comfortable and secure, whether carrying lighter or heavier loads. I’d re-add the X-crossing bungee on the back of the pack if given the option and throw in a small safety whistle, but it is certainly an excellent mid-size pack and has earned its place in our Best Running Vests guide.
It is worth highlighting that if you struggle with neck and shoulder discomfort from hydration packs as the running and hiking hours stack up, the design and fit of the Alpha 6.0 can be a game-changer. It harkens back to the fit of the packs that first came on scene when I began dabbling in ultrarunning in the late 1990s, but with all of the other features improved thanks to 30 years of industry developement and UltrAspire’s keen attention to detail.
As ultra runners, we’re always looking for tools and resources to support our training and racing goals. Check out this resource that fellow runners have found valuable.
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In only her second 24-hour race ever, Webster executed exceptional pacing throughout the event. Averaging 5:11 minutes per kilometer (8:19 minutes per mile), including any breaks needed over the 24-hour period, her pace remained incredibly consistent throughout the event, only slowing in the final hours. As she describes in the following interview, it was all part of her plan.
Webster, who is 46 years old and not a professional runner, was third at both the 2024 IAU 100k World Championships and the 2023 IAU 50k World Championships. She qualified to represent Great Britain at this year’s 24-hour world championships by running 243.393 kilometers (151.237 miles) in 24 hours at the qualifying event this past April, and had to work her training around a dislocated shoulder leading up to the event.
Sarah during the 2025 IAU 24-Hour World Championships. Photo: John O’Regan
[Editor’s Note: This interview has been lightly edited for clarity.]
iRunFar: Congratulations. What an enormous thing that you’ve just done. How do you feel?
Sarah Webster: I don’t think it’s quite sunk in. Yeah, just feeling very tired generally. And obviously, legs are still a little bit sore. But yeah, I can’t quite get my head around it all.
iRunFar: I imagine it’ll take a while. How’s your body feeling?
Webster: Better today. I can now sit down and stand up without thinking too hard about it, so that’s good. But getting down on the floor and getting back up again is still quite hard.
iRunFar: Before we talk about the race, I just wanted to ask a bit about your history with running, where you started out, and what brought you to doing the 24 hours now?
Webster: I ran as a junior, just did club running, mostly track, cross country, because I had to. I did the very occasional road race, but mostly on the track. Then I gave it all up in my final year at university and concentrated on getting my degree. I didn’t go back to running until my daughter was four and she was going to school, and I had time on my hands. My husband was like, “I think you should start running again.” I was like, “Really? You really don’t know what you are asking.” He’s like, “No, it’s fine. I’ll support you.” And yeah, he had no idea what it was going to involve. I did a half marathon, and then I was like, “Oh, actually, I think I’ll go back and do some track.” So I did some track and I represented the Isle of Man in the Ireland Games in the 1,500 and 5,000 meters.
Then I was like, “No, this is too hard. I can’t do this anymore. I’m getting too old.” I went back on the road, did some more half marathons, then I moved up to a marathon, and that was really good. Really started enjoying doing marathons. And then somebody posted, “Oh, the standard for getting a GB [Team Great Britain] vest for the IAU 50k World Championships, you only have to have run a marathon.” And it was 2:45, which is what I had. I was like, “Oh wow, a GB vest. That would be a dream come true.” I didn’t get it then, there were better runners ahead of me, but the fact that I could was what started me thinking about it.
Then everything got a bit delayed because COVID-19 hit. And then I was trying to qualify for the Commonwealth Games Marathon for the Isle of Man, so that delayed the process. Otherwise, I probably would’ve done a 50k sooner. But then I saw that I could get an England vest with my marathon time for the 100k. So I naively applied for 100k place on the England team, and naively informed them that I was going to try and break the British record, and actually exceeded my expectations of the race, and decided that 100ks were quite good fun. I had to do a 50k fairly soon after that, because I had to qualify if I wanted a GB vest for the IAU 50k World Championships, which I managed to do.
So yeah, 50k and then back up to the 100k. I looked at the plan, and the IAU 50k World Championships was back in India. And having run twice in India, France definitely had more appeal. So I thought, “Well, I’ll try and qualify for the IAU 24-Hour World Championships, and if I don’t or I don’t enjoy it, it doesn’t matter, I can go back and try and qualify for the 50k.” So then having qualified for 24 hours, it was like, “Oh, now you’ve got to actually run the championships.”
Left: Sarah running at the 50k world champs 2023. Photo: Archie Jenkins Right: Sarah at a local Isle of Man race a few years ago. Photo courtesy of Sarah Webster.
iRunFar: And that was just this year, wasn’t it? Your first-ever 24-hour race. And at that point, you broke the British record?
Webster: Yeah. Well, broke the British track record. The overall record, Britain distinguishes between track and road. So I didn’t have the road one until Albi, but I broke the British track record, which yeah, that was the aim, and that included walking for four hours. I was utterly determined that I could do better this time.
iRunFar: I suppose with the experience, you were able to plan differently, plan better.
Webster: Yeah. I mean, the aim for the qualifying race was just to still be running after 24 hours. I’d basically still be out on the track unless I was unconscious or the medics had pulled me off. It was an absolute determination just to finish the race. And then this time it was like, “Ok, that’s fine, but that’s not good enough for the championships. You’re going to have to run the race now.” So yeah, that was the sole aim was just to basically run pretty much the whole time.
iRunFar: And just to check in, so your marathon, did you compete in the Commonwealth Games?
Webster: I did. I had a very bad run. I had COVID-19 about two weeks before, and I was still testing positive two days before the race. So yeah, it was an absolute nightmare, slowest marathon I’ve done. So yes, I’ve got unfinished business with the Commonwealth Games, but I’ll never have to go back there because obviously they don’t have one. And now, because I don’t live on the Isle of Man, I won’t be able to represent them anymore, unfortunately.
iRunFar: That was 2022.
Webster: Yeah.
iRunFar: So going properly onto your race now, what was going through your head? Did you separate the race into different phases? Did you have a change of mindset throughout?
Webster: Yeah, the first four hours were pretty horrible. It was like, “Oh God, this is going so slowly. How could I be this knackered while I’m running this slowly?” And then after four hours, it kind of just slipped into place. I got into a rhythm. The rest of the day and night, that was fine. I just carried on going round, and then the last three or four hours were really, really hard. But by that point, I knew all I had to do was keep going even slower than I was already doing, but certainly at the pace I was doing, and I was going to do it.
Sarah Webster on her final lap at the 2025 IAU 24-Hour World Championships. Photo: iRunFar/Deki Fourcin
iRunFar: At what point did you realize that the world record was going to be obtainable?
Webster: I think it was with about three hours to go, because I kept trying to work out the laps, and I was thinking, “Well, I’ve got 30k to do, and so long as I keep running at 10k an hour,” which was slower than what I was doing, it was fine. I was going to do it. Then I was more worried that the other two girls were going to catch me because I knew full well they potentially would come through a lot faster in their last few hours. That was more the worry of, yes, I could get the record, but were they going to catch me? I knew after I’d got the record, I couldn’t afford to stop because they were going to catch me. And they were catching me at the end. They were doing very well.
iRunFar: I was standing there just at the point where you came through when there were the announcements, “Ok, next time we see Sarah, she’s going to have beaten the world record.” And I saw you come through, and the whole team, they were so excited, they were there waiting for you.
Webster: They were amazing. Really, really amazing support from everybody. It was absolutely incredible. I couldn’t have done it without them.
iRunFar: I thought maybe you’d slow down, stop for a minute, but you looked so determined, you grabbed the flag and went.
Webster: Thank you. Yeah, I couldn’t put it around me. I dislocated my shoulder six weeks ago, so any movement in my shoulder beyond the basics, that’s why I wasn’t wearing a neck bandana or anything to keep me cool, because I just couldn’t put it around my neck and move my arm properly. So I just had to carry the flag.
iRunFar: Did you have a strategy beforehand that you put in place during the race?
Webster: The idea was I absolutely was not allowed to go off any faster than roughly 7:30 per lap, which worked out at eight-minute mile-ing or five minutes per kilometer. If it was any faster than that for more than a lap, then my team had to tell me to slow down because I knew if I kept that pace up, there was a chance that I would break the world record. Whereas if I went out faster than that, I wasn’t going to break it, I’d have blown up. That was the aim. Didn’t mind if I went slower than that, I just wasn’t allowed to go any faster than that until four hours to go. I hoped I’d have something left for four hours to go and go faster. But no, that was the consistency. Then the idea was just to have a break every four, roughly four to five hours and have a reset, which should have involved me doing some squats, with the team holding me.
iRunFar: I saw that at the end.
Webster: Yeah. That worked really well until about the last hour. Then I was pretty much doing them every lap because I knew my crew weren’t going to allow me to sit down, so it was like, you’re going to have to support me while I do these squats because at least my legs are in a different position, and then yeah, you give me a kick and get me going again. It seemed to help, because my quads were just screaming for the last three, four hours.
My team wanted me to speed up with about three hours to go. I think they wanted me to break the outright British record, but I realized by that point, I was so dizzy and my legs were so knackered that if I’d fallen and re-dislocated my shoulder, the race was going to be over. I couldn’t. So it was like, I can’t actually speed up. I’m just going to have to just keep going at this pace. There’s nothing I can do because to fall and to lose the race because I’d fallen would’ve just been absolutely gutting.
Sarah Webster of Great Britain setting a new world record at the 2025 IAU 24-Hour World Championships. Photo: iRunFar/Deki Fourcin
iRunFar: It seemed like a fine balance of knowing how much to push at certain points and not sacrifice everything that you’d previously worked for.
Webster: Right.
iRunFar: I just wanted to know, how did you train for it? How do you juggle? Because you work as well, you’re not a professional.
Webster: Yeah, I work about 30 hours a week, so training generally fits around that. This time’s a bit different. I put a lot more double days into it, and I think that really helped. So even if it meant I did an hour and a half in the morning and finished at work and then got back in the afternoon, run home from work, for instance. Because I dislocated my shoulder, I couldn’t drive for three weeks, so that actually made things a lot better because I had to run to work, I had to run to the gym, so I was ending up doing four runs a day, but doing them a lot slower. So it would be like four miles to work, four miles home, four miles to the gym, four miles back.
But it broke the mileage up a lot, which I think really, really helped rather than concentrating on the more faster runs, which is what I would do for 100k. So I think my mileage already had been about 100 miles a week. And then for about four weeks, it was about 130 miles a week. So yeah, it was a massive jump, but they were a lot slower miles because I had still had a sling on at that point in time, and the dog had to come to work with me. And she doesn’t do quick running, She does 10-minute miles. But yeah, so she made me slow down.
iRunFar: What do you have plans for next?
Webster: I don’t know is the honest answer. I sort of had a plan, but it depends on what championships are available next year, I think, and what I have to do to qualify for them, if you see what I mean, and I’d like to be brave enough to do a bit of off-road running.
I did a 50k trail run and I loved it, but the only reason I did that one was because it was basically home territory. So I was able to recce the course multiple times. Still went wrong, so I’ve got to find a course that I can recce at least some of, or have somebody who knows where they’re going to pace me some of the time, or be extremely well sign-posted. And I’m not really very good at mud either. So yeah, it’s definitely going to have to be a very easy trail run. But I do like getting off-road as well as the on-road stuff, so yeah, it’s less pressure.
iRunFar: You don’t look at your pace all the time and like that.
Webster: No, and if you need to walk up a hill, my general rule with the hills is, well, if I can walk faster than I can run, then I’ll walk up the hill. That’s the basic answer. But I’m not very good at downhill either, so yeah.
iRunFar: That’d be exciting to try out.
Webster: Yeah, yeah. Just more have a bit of fun.
iRunFar: Congratulations and thanks very much for taking the time.
As ultra runners, we’re always looking for tools and resources to support our training and racing goals. Check out this resource that fellow runners have found valuable.
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