Venturing onto gravel with road running shoes raises critical questions about traction and stability. While the allure of off-road running is strong, the potential for slips and inadequate support are good reasons to… ahem… tread carefully.

In this article we'll weigh the risks and benefits, explore mitigation strategies and highlight the performance-impacting differences in outsole design, cushioning, and heel-to-toe drop. Ultimately, this article will help you make informed choices for a safer and more enjoyable gravel running experience.

Traction and stability: can road running shoes go the distance on gravel?

Can road running shoes be used when gravel running? Like so many things in life the answer is ‘Yes, but…’ There are a wide variety of gravel roads out there and the suitability of road shoes on gravel depends on the type of terrain you’re on. Road running shoes can be totally fine on compact gravel without significant hills or sharp turns. However, traction and stability will be limited on loose, uneven terrain especially on climbs and going around corners. In addition, the uppers of road shoes provide less protection as roads become more rugged.

Women’s road running shoes | Men’s road running shoes

Risks and mitigation strategies for using road running shoes on gravel

The biggest risk of using road shoes when running on inappropriate terrain is, of course, losing your footing and injuring yourself. And since none of us wants that to happen many runners will modify their strides to do their best to stay upright. This includes shortening their stride, avoiding sharp turns at speed, and running slower on descents.

Key differences affecting performance of road vs trail shoes on gravel

Following are some of the main differences affecting performance between road shoes and trail running shoes.

Road shoes:
- Lighter
- More breathable
- Better for smooth pace
- More cushioning with softer foams to minimize repetitive impact

Trail shoes:
- More durable uppers
- Grippier outsole
- More protective elements
- Better on unstable surfaces like technical, loose, or wet terrain
- Firmer, less maximal cushioning to provide better feel
- Less flexible to protect the foot and provide a more stable platform

Outsole design and its impact on gravel running

Road running shoe outsoles prioritize ground contact and durability on smooth, hard surfaces. They typically feature less aggressive lug patterns and harder rubber compounds for abrasion resistance. On the other hand, gravel running shoe outsoles aim for a balance between road efficiency and off-road grip. They often have smaller, more closely spaced lugs compared to trail shoes, with a design that allows for smoother rolling on harder surfaces while still providing traction on loose gravel and dirt. The rubber compound may be slightly softer than road shoes for better grip.

Women’s gravel running clothing| Men’s gravel running clothing

Features to enhance road running shoes for gravel

If your plan is to use road shoes for gravel running then features like a well-padded heel box, a durable mesh upper, an outsole with a bit more tread, and a secure fit at the midfoot will go a long way towards improving your experience. Remember that every runner is different so keep your own personal preferences and needs in mind.

Heel-to-toe drop

As gravel running becomes more popular, product developers have stepped up by putting more resources towards R&D. What they’ve found is that a heel-to-toe drop of 6–8mm provides the best balance between propulsion and control. Check this link to learn more about heel-to-toe drop.

Midsole’s role in stability and support on gravel

The midsole plays an important part in the stability and support of any running shoe. For running on gravel look for a rocker geometry on a wider platform. Rocker encourages a smoother forward transition which reduces energy wasted on uneven terrain. The wider platform provides a more stable base that’s crucial for navigating loose gravel and unpredictable surfaces.

Flexibility’s influence on adaptability to gravel

While flexible shoes are more comfortable on smoother surfaces, the reason trail shoes are generally less so is that too much flexibility reduces control on rocky terrain. If you’re considering road shoes for gravel running, try to find a model with a moderate flex that will better adapt to a more technical surface.

Weight considerations for road running shoes on gravel

More protection means a heavier shoe. The optimal weight range for road shoes on gravel is 220–280g. Shoes in this range are both lightweight and protective.

Impact of various gravel surfaces on shoe selection

From urban parks with gravel paths to dry, groomed forest roads to mixed-surface races with short gravel sections, road shoes will be welcome. But when you begin to encounter things like loose stones, roots, small rocks, and/or wet and muddy tracks you’ll need to make sure your footwear is up to the task. In these conditions look for an outsole with bigger lugs, less cushioning and a firmer insole for more stability, and adequate protection to make sure both you and your shoes endure for as long as can be expected.

Women’s & Men's hydration systems for gravel running 

Assessing suitability of road running shoes for gravel running

While road shoes are fine on short stretches of mellow gravel, most runners feel instability and slip as conditions become more technical, and after a while that begins to take its toll. But how do you know when your road shoes aren’t up for the task? Signs a shoe is unsuitable: - Frequent slips - Debris inside the shoe - Fast outsole wear - Discomfort on uneven terrain So when it comes to figuring out what type of shoe you need, try following this rough guideline. When the gravel is compact and relatively flat then a road or hybrid running shoe should work fine. But as soon as the gravel begins to get a bit loose or mixed then it’s really time to consider a gravel-specific shoe. And if you’re planning to cover more than a few wet or technical miles then trail shoes are highly recommended. Diving deeper, there are also environmental conditions that will also affect your choices. For instance, if you run in an area with a fair amount of rain and mud then you’ll need the additional grip provided by deeper lugs. If you’re running in hot weather, then a highly breathable upper can mean the difference between your feet feeling like they’re in heaven or hell.

Identifying performance issues and replacement indicators

Gravel can really take its toll on your running shoes. So if you feel as though you’re beginning to lose traction, have lost their bounce, or the uppers are torn and scuffed then it’s time to think about retiring your beloved workhorses and investing in a new pair. It’s also a good idea to log the miles that each specific pair of shoes have covered. Most running shoes are good for 500km or so and many running apps allow you to easily log the miles. Recording your mileage with a simple pencil and notebook is a good low-tech alternative.

Improving running technique for better gravel performance

If you’re new to gravel running, consider these tips on getting started: - Start with short, easy gravel runs - Run conservatively on tricky sections - Stay light on your feet - Scan the terrain constantly - Gradually increase terrain complexity - Adapt stride and pace to the terrain - Run with a more upright posture - Go slower on descents Hopefully, with this information under your belt you’ll now have a better idea of whether you want to use your road running shoes when running on gravel or go ahead and invest in a good pair of gravel shoes. Whatever you choose to do, the most important thing is to not let this decision keep you from enjoying the great outdoors. Get out there and run!

Discover more about gravel running.