What Hiking Shoes To Wear? From PTs That Love Hiking

One of the first questions that comes up when getting in to hiking is “What hiking shoes to wear?”

Footwear is a huge part of having an enjoyable experience while hiking. The right, or wrong, type of shoe/boot can make a huge difference in what you’re feeling after hours on the trail and thousands of steps. There are many things to consider when looking for a new pair of shoes: brand, design, color, type, function, and, of course, comfort. Brand loyalty often comes into play, because when we find something we like we typically stick with that (same for if we do not like something).

We will go through the different types in this article, and hopefully answer (or at least point you in the right direction) the question of “What hiking shoes to wear?”

Our recommendation, with some different options to look through are at the end. So, if you want the TLDR version, just scroll on through to the end.

What do we wear?

We both have different shoes for different conditions. But, it really comes down to “are we hiking through water/snow in the winter?” If that answer is yes, then we wear our Merrell Moab Mid Waterproof (great lower cost option). If that answer is no, then we wear our trail runners (below).

UPDATE 04/2024: Our Merrells were starting to show their age a little bit, so we were considering getting new hiking boots. Then, I (Adam) went and left my boots behind at our campsite in Sequioa National Park. It was pouring rain all night and I put them under the car, and we packed up and left in a hurry, leaving them behind (so sad, lots of good miles in those boots). So now I was forced to find some new ones.

• After a bunch of research, I ended up landing on the Salomon X Ultra 4 Mid Gore Tex. There is a definite breaking in period for me, but they are feeling more and more comfortable. I like how light weight, but sturdy they feel. They are also a bit more stylish than the Merrells, which is a nice bonus.

Erin : Altra Lone Peak 7

• Things Erin likes about them: very lightweight, wide toe box, zero drop, amount of traction, firm foot plate for protection, breathability/ventilation, overall comfort.

Adam: Saucony Peregrine 12

• Things Adam likes about them: lightweight, slightly more narrow heel and a little more space in toe box, breathability/ventilation on the top, very strong foot plate for protection, one way moisture barrier on bottom of shoe, overall comfort.

We LOVE our trail runners! They are definitely our preferred shoes to hike in. The combination of great traction, lightweight, breathable, and protective are what make them our “go-to’s.” The only time we opt for the boots are when we need the waterproofing and it is cold outside. If the weather is warm, we are not worried about our feet getting wet in our trail runners, because they dry very quickly also.

Things to Consider

Boot/Shoe Height: High vs Mid vs Low

• This can come down to personal preference. Some people definitely do not want any sort of boot type of shoe that covers their ankles, so clearly high and mid cut shoes are not going to be for them. If you are not used to having support around your ankles, then there can be a “breaking in” period for that aspect, as well as the standard “breaking in” of a shoe. Sometimes people want more ankle support, so they go with a higher boot.
• The research is not as supportive of this, and even shows that it can even have a negative impact on ankle strength and muscle activation. In our opinion, a much larger factor is the mobility and strength of your joints and muscles, as well as your ability to balance on one leg. We will discuss the importance of properly training and strengthening your muscles below.

Waterproof vs Ventilated

• If you are hiking in the snow in the winter, you probably should have footwear that is waterproof. Same thing goes for heavy rain. Otherwise, you are probably better off with a ventilated option to keep your feet cooler and drier. If your socks are wet from rain/snow or sweat, the risk for blisters is higher. Ventilated options will also be much lighter, making it easier for you.

Hiking Boot vs Hiking Shoe vs Trail Runner

• The boot vs the shoe really comes down to height as discussed above. The hiking boot/shoe vs trail runners are a bigger difference. The trail runners will be much lighter, and essentially will feel more like your typical running shoe with a much stronger foot plate and more traction. Once again, if we can wear our trail runners on a hike, that is what we typically go with.

Wide vs Narrow Toe Box

• Modern footwear is often times very narrow. There has been more of a movement towards the wider toe box on shoes to allow for the “spreading” of your toes. This allows for a more functional and stable foot to walk/hike on. Body/foot sizes vary from person to person, but in general you should aim for toe box that does not force your toes inward towards each other.
• There can be a progression to getting used to the wider toe box, as well as some muscle soreness that comes with making those muscles work harder. Those things are normal, and should improve.

Drop: High vs Mid vs Low vs Zero

• Shoe drop is something that has become much more well known amongst runners and hikers lately. In short, shoe drop is the difference in the height of the heel vs the forefoot/toe of the shoe. There is a trend towards zero drop, meaning no difference between the two, or a “flat” shoe. Most typical running shoes run in the 4-10 millimeter range, and similar for hiking as well. In general, small changes in shoe/heel drop are not going to be a big deal.
• But, when changing from a shoe with shoe/heel drop to a zero drop shoe, there needs to be an adaptation period to prevent pain/injury. So, start slow with them, and see how your feet respond during and after the hike. If you are prone to Achille’s tendon pain, a zero drop shoe would not be a good option for you to start with. If you want more info on shoe/heel drop, check out this great article I found that is backed by research.

Foot and Leg Strength

Even more important than what footwear you have, is the functional strength of all of your muscles in your legs and into your feet. As PTs, it would be an oversight to not emphasize the importance of training and strengthening your body to handle the stress you put on it from hiking.

A well rounded program that incorporates mobility/range of motion and strength from your core, to hips, and all the way down to your toes is important. This will help you be less reliant on support only from your footwear, which will allow you to be more comfortable after being on your feet, hiking for a longer period. It is also a good idea to incorporate single leg balance into your training. Single leg balance is beneficial since you spend a lot of time on one leg while hiking, and can get in some tricky situations if you are off balance.

Be on the lookout for our guide (coming soon) on how to properly train to decrease risk of injury and feel better while hiking.

Our Recommendation

For the majority of hikers, a pair of low cut, ventilated hiking shoes or trail runners are going to be your best bet to keep your feet most comfortable, dry, and protected. Below are few options that we think are good quality and worth looking in to.

Merrell (budget option)

• Women’s: Moab 2 Ventilated, Moab 3 Ventilated
• Men’s: Moab 2 Ventilated, Moab 3 Ventilated

Altra (zero drop, wide toe box)

• Women’s: Lone Peak 7, Superior 5
• Men’s: Lone Peak 7, Olympus 5

Saucony (“in the middle” option)

• Women’s: Peregine 12
• Men’s: Peregrine 12

La Sportiva (higher end option)

• Women’s: TX4
• Men’s: Spire GTX

If you have any questions about what we wear, the different variables, training, other options, or whatever, feel free to reach out to us. Also, please let us know if you have any recommendations for us!

EA

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