Trail running is a discipline where everything comes down to one crucial point of contact: your feet. Between uneven terrain, rocks, roots, moisture, and technical descents, they’re constantly under pressure. Taking care of them isn’t optional—it’s essential.
That’s why we’ve developed our new generation of insoles specifically for off-road running: 3Feet® Trail insoles.
Powered by 3Feet® technology, which adapts the shape of each insole to the natural morphology of your arch, these innovative models deliver optimal grip, natural support, and excellent breathability. The result? Precision, propulsion, and cushioning, even on the toughest trails.
If you’re wondering which insoles are best for trail running, how to know whether you need them, or how to prevent blisters on long runs—you’ll find all the answers right here.
Why Use Specific Insoles for Trail Running?
A common question we hear is: “Do insoles really improve comfort when trail running?”
The answer: absolutely—yes!
Trail running places far more stress on your feet than road running. With steep climbs, unstable ground, moisture, and long distances, the mechanical demands increase dramatically. Your feet can slip, fatigue quickly, and heat up, which greatly increases the risk of pain and blisters.
Trail-specific insoles are not simple accessories—they’re designed to meet essential needs:
- Superior cushioning to absorb repeated shocks, especially on descents.
- Arch support to limit muscle fatigue, reduce pain, and prevent cramps.
- Better stability to help avoid twists or misalignment on technical or slippery terrain.
- Enhanced breathability to wick away sweat and reduce blister-causing moisture.
- Improved grip inside the shoe to prevent micro-slippage and friction.
Without proper insoles, your feet are more likely to slip, tire, and overheat—making blisters and discomfort almost inevitable.
3Feet® Trail: Technology Designed for the Demands of Trail Running
Every foot is unique. That’s the foundation of the 3Feet® Trail concept. Developed by our Sidas R&D team, this patented innovation is built around one simple principle:
the insole should adapt to the runner—not the other way around.
How does it work?
Through a biomechanical design tailored to your natural foot structure.
There are three main arch types—low, medium, and high—each associated with specific movement patterns, stability needs, and pressure zones. The 3Feet® range provides three distinct models, each designed to support one of these morphologies.
- 3Feet® Trail Low → For runners with flat or low arches
- 3Feet® Trail Mid → For runners with medium or standard arches
- 3Feet® Trail High → For runners with high arches
Choosing an insole adapted to your arch offers:
- Better pressure distribution
- A more natural, efficient stride
- Greater precision in technical sections
- Reduced muscle fatigue and improved long-run comfort
Not sure which foot type you have?
Simply check out our 3Feet Insole selector page or visit one of our partner stores equipped with foot analysis tools to identify your arch type and find the perfect 3Feet® Trail insole.
With the right arch support, your stride becomes more efficient, your comfort increases, and fatigue decreases—even during long or technical outings.