In general, the soles of hiking shoes and trail runners differ significantly in terms of tread patterns, rubber compounds, and stiffness. The sole of a hiking shoe is usually quite stiff—similar to that of a burlier boot—which lends extra support for moving over uneven and potentially treacherous terrain the Merrell Moab 2 is a great example.
The sole of a trail runner, on the other hand, typically has much more flex to boost comfort while running. Many experienced hikers and backpackers prefer the greater freedom of movement and increased sensitivity of a trail-running shoe, although it does take a bit of time to build strength, balance, and confidence over long distances and on variable ground. Looking at the rubber in particular, there are large variations in tread depth and pattern between hiking shoes and trail runners.
Again, the tread of a hiking shoe is similar to that of a boot: very featured for excellent grip on many surfaces, including rock, mud, sand, slippery tree roots, and snow. For example, shoes with deep tread also referred to as lugs —like the Salomon Speedcross 5 —offer security in muddy or loose ground, while shoes with shallower tread and sometimes even a smooth climbing patch on the toe will grip better on rock. Because of this, choosing the right trail-running shoe can be an involved and confusing endeavor.
Unless you stick to one particular type of terrain, we recommend a more versatile hiking shoe. With that disclaimer out of the way, our take on the most comfortable style of hiking footwear is: it depends. For those who carrying light loads and moving quickly especially on well-maintained trails , a trail running shoe will likely offer the best combination of cushion, flex, and nimbleness.
For those with heavier packs around 25 pounds or more or covering more technical ground, the stiffness and support of a hiking shoe will be the most comfortable choice. Because trail runners are constructed with thinner materials than hiking shoes, it's no surprise that they're also inherently more breathable.
That said, there are a fair number of hiking shoes that give trail runners a run for their money, and particularly those with generous mesh panels like the Merrell MQM Flex 2 and Salomon X Raise. On the other hand, hiking shoes with leather or more burly nylon uppers will sacrifice a fair bit of breathability in the name of durability and protection. When hiking in summer months or in areas where river crossings are inevitable such as on our recent trek in Parque Patagonia , we love the ventilation and quick drying time of mesh shoes a waterproof or leather model will take much longer to dry.
But for shoulder-season or winter hiking, you might be better off prioritizing a thicker and thus less air-permeable upper, or even a shoe with a waterproof membrane see below. In general, we've found that waterproof trail runners provide protection on par with waterproof hiking shoes, and variations are due more to the technology our favorite is Gore-Tex and less because of the style of footwear.
You do get considerably more waterproof options if you opt for a hiking shoe, which might increase your chances of finding a model that works for you. And keep in mind that leather has some natural water-resistant properties, meaning that some leather hiking shoes will be able to stave off rain drops, puddle splashes, and minor snow without the extra cost or weight penalty of waterproofing technology.
All that said, waterproofing does mean compromised breathability in both hiking shoes and trail runners , which can result in uncomfortably swampy feet, especially during warm and dry days and with heavy exertion. As we mentioned above, we love breathable shoes read: thin builds and mesh uppers for summer hiking or when wet feet are inevitable.
And if you're looking for true waterproof protection, a hiking boot will be the best option of all, as the mid-height build will keep out significantly more water than a low-top shoe. In addition to the hybrids mentioned above, there is another category of trail shoes worth mentioning: approach shoes. As lightweight hiking shoes have become popular, many have embraced approach shoes as yet another option for longer hikes and backpacking expeditions.
However, the sole is much less effective for traveling over dusty trails, mud, and snow, and as a result, approach shoes can feel rather slippery on these surfaces. The overall design also tends to be quite snug—ideal for added security while scrambling over rock, but often too constrictive for walking longer distances on flat trails when feet start to swell. Further, the flat, stiff soles of some approach shoes can lead to sore feet after many miles, whereas the soles of trail runners and hiking shoes are more cushioned and flexible for added comfort.
That said, approach shoes are a bit of a dark horse in the world of lightweight hikers. In fact, we think of a shoe like the La Sportiva TX3 as a best-of-both-worlds combination of hiking support, trail-running breathability, and rock-scrambling traction.
Predictably, we recommend approach shoes for routes where scaling steep rocky slopes may be the main obstacle—the canyons of southern Utah, for example. We will also continually choose this style of shoe for approaching technical climbs. There are certainly a number of factors that go into deciding whether a hiking shoe , trail runner , or approach shoe is the best tool for the trail, and the details can be overwhelming.
Of course, for many hikers there are exceptions to the rule—many of which we mentioned above. I did a 50 mile hike with goretex boots and within the first mile took a bad step on a beaver dam and had a boot full of water. One good thing, it is a great way to exfoliate your feet. I try to tell evryone I know not to get waterproof boots. I am not so sure on the low cut running shoe Idea, I sprained and ankle while in the Army while wearing high on the ankle leather boots — I was infantry.
Cam, love your work. Would love to get on some of the USA routes you discuss. This is a very tactical question, but your answer will be insightful: what sort of footwear would you or did you wear on the Larapinta?
I hiked the Larapinta in and wore Montrail Hardrocks no longer made. Great post, but….. I tried the trail runner approach on a 5 day trek in the UK this summer but found it impossible to keep my feet dry during 3 wet days. Even when it was dry, a field of wet grass was enough to get wet feet in trail runners.
Result… blisters. I could not dry the trainers Brookes Cascadia or my socks overnight while camping wild. Also what socks do you use? Over the years thin Merino wool liner socks have been my model of choice for most conditions. Cam, I do like that you provided some context when higher boots may be beneficial.
That along with much lighter gear had me skipping merrily…uh, I mean manly-gallivanting up and down the trail. It was an easy trip up to the Green Lake area outside Bridgeport, but the change was unmistakable. I felt like I could pirouette. But then, a few months later on a simple hike with no pack out and back from lookout above Mammoth Lake, I hit a bit of loose gravel bam, my ankle gave out as I tried to catch myself.
The outside side of my ankle literally touched the ground. I hobbled back to the car not letting my kiddo or friends know I was in excruciating pain. Even after weeks of therapy and ankle-strengthening exercises, they have warned me and recommended ankle support this was maybe 5 years before the change to lower shoes mentioned above. Oh man, it was good to have the support again.
Instead of gallivanting, I just tore over whatever terrain was in front of me. I was carful not to step in water that went above the top of the boot, though, as always. If I had done that in the low-cut Solomon runners, I would have had a real hard time going on.
To each is own. You need to know yourself. If your ankles can handle the low cut shoes, then go for it. If you are prone to sprangs, then maybe choose a higher cut shoe if that makes you feel more comfortable. To make up for the additional weight on my feet, I do some medium-weight, high-count squats.
That really helped me prep for the Thousand Island Lake trip. Thanks for the message. Having followed this topic for years, one observation I have is that the people who are the strongest advocates for trail runners Townsend, Skurka, etc all hike thousands of miles a year. Strong feet are a large part of being able to comfortably cover big distances in a day.
Your feet can take a real battering in trail runners when covering long distances, especially on rough ground where the rocks poke through the sole and all the muscles are constantly moving.
Thank you for this excellent piece! Given that hiking gear can be quite expensive, many of us opt for durable gear.
It is easier to justify an expensive tent if you know that it will last you 15 years. As for trail runners, they seem to have far less durability than hiking boots. This is of course means a higher cost, but also higher consumption and waste, in terms of environmental concerns. Are there any trail runners you could recommend that perform better than others on durability? Or is it just an inevitable trade-off when switching materials for something lighter and more flexible? Thanks for your comment.
You are correct in regard to the durability of trail runners vs boots. To some extent, it is definitely a trade-off. For most folks who are hiking on the occasional weekend or going for a week-long trip during their annual vacation, an average pair of trail running shoes may last them two or three years. As for longer-lasting models, as I mention in the article, slightly heavier hiking shoes will generally be more durable than trail runners. Hi Cam, Not sure if you can help me with this… My soon to be 15 year-old son will be going to Philmont with his troop for a day trek this June.
Much to the chagrin of other adults, we are considering trail runners for this trek, since several Scouters have recommended them on recent posts online about Philmont. I am looking at the Altra Lone Peak 5 He has never backpacked for more than three nights at a time or carried the weight that he will end up having once all the crew gear is distributed.
We are trying to get his base weight under 17 lbs. What are your thoughts? In this day and age, you can easily achieve a base weight of lbs without sacrificing comfort, safety, and performance. On the contrary, as long as you go with quality items that are suitable for the environment into which you are heading, it will only enhance your wilderness experience.
All the best, Cam. I think if a European read this article, their head might explode! Been trending towards lighter footwear over the years and love it.
Currently rocking Pearl Izumi trail runners. My wife and I day hike quite a bit in the Alps and are usually some of the very few wearing trail runners. Thanks so much for this article and the reassuring logic behind lighter shoes!
Very informative, also the comments. Is there a reason to get on the trail runner wagon in stead of the normal running shoes? Some great examples in the past used running shoes, not trail shoes. Thanks for the kind words.
The three people you mentioned are certainly well known and in the case of Billy Goat a long-time friend , but to the best of my knowledge, most of their big trips have been done on well-established trails, such as the Triple Crown hikes. Your email address will not be published. Notify me of follow-up comments by email.
Notify me of new posts by email. Email Address. Sign Me Up. Skip to content. Header Toggle. The following article is divided into five parts: 1. Share this: Email Facebook Twitter. What sets hiking boots apart from trail runners, most notably, is the high ankles that help provide support and prevent you from spraining or rolling your ankles.
However, the thick soles mean you are higher from the ground and as a result, may be even more likely to lose your footing. Trail runners are made from much lighter materials and generally have lighter soles too. However, the sole is narrower so you are closer to the ground, and as a result, there is a decreased risk of tripping. Hiking boots, when treated effectively, should last you for up to 1, miles of hiking.
They are made with sturdy materials and — depending on the styles — will have a waterproof exterior layer that will prove effective for some time until it needs to be reproofed for further usage. On average, you should replace your trail runners every miles to prevent excessive wear that could damage your feet.
While this helps for protection against external elements, it can also feel restrictive, so it really depends on your taste and personal preferences. Hiking boots are best suited to the autumn and winter months when the weather is colder. Sweating, in turn, causes blisters, so wearing heavy hiking boots in summer can prove both uncomfortable and painful. Trail runners are designed with multiple mesh patches and have the low cut ankle to ensure you get maximum breathability in warm conditions.
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