Cascadia 19

Yes, the Cascadia 19 fits true to size for most runners, so order your usual trail or road number. The midfoot wraps securely and the heel locks down well, while the toe box is a medium width that gives your toes room to splay and swell on long runs without being as wide as an Altra. We would keep it at true size rather than sizing up, since the secure fit depends on it. If you are between sizes and want a little extra room for long descents, going up half a size is reasonable.

It is a strong choice for beginners getting into trail running. The Cascadia is forgiving, stable and easy to run on, with dependable grip that builds confidence on uneven ground. It does not demand good form or a fast turnover the way a light, aggressive trail racer does. The main trade-off is weight, at 312g it is not the nimblest shoe, but for a first proper trail shoe that will handle mixed terrain and last a long time, it is one of the safest picks around.

You can, and plenty of runners do. The Cascadia has the protection, grip and durability for long days in the hills, and its planted stability is reassuring when you are tired and the footing is rough. The one caveat is cushioning feel: it is moderate and fairly firm rather than plush, so for very long ultras some runners prefer a taller, softer stack. If you want maximum underfoot comfort for 100km days, weigh it against a max-cushion option, but for most ultra distances it copes well.

They are both rugged, do-it-all trail shoes, but they feel different underfoot. The Hoka Speedgoat 7 sits taller and softer with a max-cushion ride, which suits runners who want plush protection for long days. The Cascadia 19 sits lower and firmer, trading some softness for better ground feel, stability and control on technical terrain. Pick the Speedgoat if you prioritise cushioning, and the Cascadia if you want a planted, connected, sure-footed ride at a keen price.

Durability is one of the Cascadia's biggest strengths. The upper is hard-wearing with a reinforced toe bumper, and the outsole is built to grip and last across mixed terrain. It is the kind of shoe you buy expecting a long life of everyday trail miles rather than a season of racing. Most runners find the upper outlasts the outsole rubber, which is exactly what you want. For the £140 RRP, the lifespan you get is a big part of why it is such good value.

No, it is a neutral shoe with no medial post or dedicated support structure. That said, it feels unusually stable for a neutral trail shoe thanks to its wide platform, low-slung midsole and secure midfoot. Mild overpronators often get on well with it because of that broad, supportive base. If you need genuine motion control for stronger overpronation, look at a dedicated stability model, but for most trail runners the Cascadia offers plenty of reassuring, planted steadiness.