When it comes to hiking, it is imperative to select the right footwear to ensure safety and maximum comfort. Traditionally, thicker more rigid hiking boots have been the go-to choice of footwear for many hikers, however, more frequently hikers are asking the question, can you wear trail running shoes for hiking?

Are trail running shoes the same as hiking boots?

Trail runners are the in-between of a hiking boot and road running shoe and although they share similar features, there are significant differences between the two.

Let’s break it down in more detail.
Starting from the top we have the top portion of the shoe, referred to as the upper. The upper on both trail runners and hiking boots directly impacts breathability, durability, flexibility, and stability. Trail runners such as the HOKA Challenger prioritise breathability and flexibility, utilising lightweight materials such as nylon mesh for enhanced performance. Hiking boots such as the Ascent Journey prioritise durability and stability, utilising heavier and thicker leather uppers for maximum protection.

Shop HOKA Challenger                                                      Shop Ascent Journey

Moving down to the midsole, possibly the most important component of a shoe. The midsole is found below the upper and above the outsole and provides durability, flexibility, shock absorption, and stability. Most midsoles are engineered from either EVA (Ethyl Vinyl Acetate) or PU (Polyurethane) foam.
Inside a trail shoe, you can find highly responsive foams that assist in propelling you forward, such as PWRRUN found in the Saucony Peregrine or ultra plush foams that absorb all the shock from running such as Fresh Foam X found in the New Balance Fresh Foam More Trail.

Shop Saucony Peregrine                                                   Shop New Balance Fresh Foam More Trail

Inside a hiking boot, you can find firmer density foams that help evenly distribute shock, and nylon arch shanks that help reduce foot fatigue by preventing excessive flexibility of the foot. You can find these in the Merrell Moab hiking boot.

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Last but not least, is the outsole. The outsole can make or break a shoe, especially when it comes to hiking. You can find common features in the outsole of both trail footwear and hiking boot, such as lugs of varying thickness, designed smaller for flatter smoother trails, and thicker for uneven and loose terrain. Lugs on Hiking boots such as the HOKA Anacapa increase traction and stability on wet and dry ground and improve surface area coverage. On trail runners, certain outsole lugs, such as the ones found on the HOKA Speedgoat can improve propulsion and braking power so you can get the most out of your run.

Shop HOKA Anacapa                                                        Shop HOKA Speedgoat

What kind of trails are best suited to make the switch?

As with any new purchase, we recommend sticking with what you know when trying them out for the first time. It is always best practice to test out your new trail running shoes in a familiar environment. We recommend heading down to your favourite trail and tackling it at a comfortable pace.

If you don't have a favourite hiking route, or just need a change of scenery, we suggest asking some friends for recommendations that are a bit flatter so you can take the time to get used to your brand-new footwear.

Is it ok to wear trail running shoes for hiking?

Ultimately this is not a one size fits all question, and the answer varies based on your activity and your fitting requirements.

If you are somebody that has a history of injuries or requires additional support, you will most likely be better off with a more rigid hiking boot. The traditionally higher cut and more dense midsoles secure the foot and ankle in place, reducing excess motion. Thicker outsole materials increase stability and traction on uneven surfaces.

Trail running shoes provide excellent traction and cope excellently on grass, sand, and dirt hikes, however, in more extreme conditions, the extra reinforcement of a hiking boot helps to provide protection against the elements and sketchier terrains. As the terrain steepens and becomes looser the need for rigidity and traction increase.

Is it recommended to wear hiking boots for trail running?

Running in a hiking boot is possible, however not recommended. We strongly suggest having a dedicated pair of trail running shoes as part of your rotation. Running for short distances in your hiking boots is not detrimental, however as you increase in distance, your need for cushioning and flexibility increases also.
People will often opt for a pair of trail running shoes over a hiking boot as the step-in feel is immediately a lot softer and natural. Where hiking boots are designed to restrict motion, a trail runner offers more flexibility to smoothly transition from heel to toe and allow for an explosive toe-off to increase running efficiency.

If you are still unsure, head into your local The Athlete's Foot store and speak to our instore experts.