Board-certified foot surgeon Dr. Miguel Cunha published a guide this month recommending four trail running shoes for off-road terrain. The guide features the Hoka Mafate 5, Salomon Pulsar Trail, Brooks Catamount 4, and Altra Lone Peak 9 Waterproof Low.

Dr. Cunha, founder of Gotham Footcare, recommended the Hoka Mafate 5 as a comfortable, versatile option. The men's version weighs 11.7 ounces and comes in sizes 7 to 14, while the women's version weighs 8.1 ounces and is available in sizes 6 to 11. Both versions feature an 8 mm heel drop and 5 mm lug depth.

Dr. Cunha says the Hoka Mafate 5 has a wide and accommodating toe box and a well-padded footbed that supports the arch. He says the shoe has five-millimeter lugs that provide grip and traction when going uphill.

The Salomon Pulsar Trail received Dr. Cunha's recommendation as a lightweight, responsive shoe that helps create a propulsive stride. The men's model weighs 9.8 ounces in sizes 8 to 14, while the women's version weighs 8.6 ounces in sizes 6 to 11. Both feature a 6 mm heel drop and 3.5 mm lug depth. The Salomon Pulsar Trail retails for $140, lower than the other recommended shoes on the list.

The Salomon Pulsar Trail has a thick layer of fabric and padding in the upper for ventilation. The shoe has a single pull tab that tightens and loosens the laces without tying.

Dr. Cunha recommended the Brooks Catamount 4 for speed and efficiency. The men's version weighs 9.5 ounces and comes in sizes 7 to 15, while the women's model weighs 8.5 ounces in sizes 5 to 12. Both feature a 6 mm heel drop and 3.5 mm lug depth.

Dr. Cunha says the Brooks Catamount 4 feels supportive and quick, with triangle-shaped lugs that provide traction and encourage forward movement. He says the mesh upper repels water slightly and can be used in damp or misty conditions.

The Altra Lone Peak 9 Waterproof Low rounds out the recommendations. The men's version weighs 13.85 ounces in sizes 8 to 16, while the women's model weighs 11.3 ounces in sizes 5.5 to 12. Both feature a 0 mm heel drop and 5 mm lug depth.

"These are great shoes for dealing with heavy dew on grass trails or slushy and snowy conditions," said Matthew Rowbotham, program manager of geographic information systems at the North Country Trail Association. Rowbotham uses the Altra Lone Peak 9 Waterproof Low for trail runs and single-day hikes.

The Altra Lone Peak 9 Waterproof Low has a flat footbed with a 0 mm heel drop, resulting in level cushioning throughout.

All recommended shoes feature lugs at least 3 millimeters tall for traction on uneven terrain. Trail running shoes typically include insoles made with memory foam or shock-absorbing EVA materials.

Trail running shoes provide support and traction for off-road terrain. Dr. Cunha recommends trying on trail running shoes at a local running shoe store at the end of the day when feet are most swollen to ensure a proper fit.