Can You Hike in Running Shoes? The Pros, Cons and Expert Tips for Hitting the Trails in Sneakers (2024)

Can You Hike in Running Shoes? Is a big question Running shoes are a popular footwear choice for many types of outdoor activities. But can you wear your comfortable sneakers for hiking adventures as well? While running shoes work fine for some hikes, they may not be the best choice for more challenging terrain. Let’s dive into the pros and cons of hiking in running shoes.

Advantages of Hiking in Running Shoes

Lightweight and Flexible

One of the biggest advantages of hiking in running shoes is their light weight. Running shoes are designed to be as lightweight as possible to avoid weighing down runners. This also makes them ideal for hiking long distances where you want less weight on your feet. The flexible materials of running shoes allow your feet to move and bend naturally as you hike over varied terrain.

Cushioned and Supportive

Running shoes provide ample cushioning thanks to their thick, shock-absorbing midsoles. This helps reduce fatigue and joint impact when hiking for hours. Many trail runners also have rock plates in the soles to protect your feet from bruising on rocky trails. The structured fit of running shoes offers arch support and stability for your feet while carrying a pack or trekking poles.

Traction and Grip

Running shoe soles are engineered with tread patterns and rubber compounds that provide excellent traction, even on uneven or slippery surfaces. Trail running shoes, in particular, grip well on loose dirt, mud, gravel and other off-road conditions you’ll encounter when hiking. The outsole lugs shed debris easily as well to avoid slipping.

Disadvantages of Hiking in Running Shoes

Lack of Ankle Support

One of the disadvantage of hiking in running shoes is unlike hiking boots, running shoes have low ankles and minimal structure around the ankles. This design gives running shoes their lightweight flexibility but provides little ankle stability or support. As a result, running shoes make it easier to roll or twist your ankles when hiking rough trails.

Not Durable Enough

Other disadvantage of hiking in running shoes is running shoes are designed to be lightweight and cushioned but not necessarily rugged and durable. The soft materials and thin soles that make running shoes so comfortable also wear down faster when used for hiking’s abrasive conditions. Areas with lots of jagged rocks or thorns can quickly damage flimsy sneaker uppers and compromise waterproofing.

Lack of Warmth and Waterproofing

Other disadvantage of hiking in running shoes is with their mesh materials and ventilation, running shoes won’t keep your feet warm and dry like waterproof hiking boots. Running shoes leave your feet vulnerable to temperature drops, rain, snow, stream crossings and muddy conditions while hiking. Their breathability is a benefit in hot weather but a liability in wet and cold environments.

When Can You Hike in Running Shoes?

Day Hikes on Moderate, Dry Terrain

For day hikes on established trails and moderate, relatively smooth terrain, running shoes can perform quite well. They work fine for terrain without drastic elevation changes or technical sections that require foot protection and ankle support. Just be sure to stick to dry conditions since running shoes won’t repel water or mud well.

Hot Weather Hikes

In very hot and dry weather, Hiking in Running Shoes are a good match because of their lightweight, breathable construction. Hiking boots can cause sweaty feet in high temperatures. Running shoes keep your feet cooler with their mesh panels and ventilation.

Training Hikes With Light Loads

If you’re conditioning and training for intense backpacking trips, running shoes are a good choice for training hikes. You can hike farther and faster over training terrain by minimizing weight on your feet. Just be sure to use hiking boots once you add more weight or hike with full packs.

Best Running Shoes for Hiking

Trail Running Shoes

Trail running shoes have outsoles with deeper lugs for grip and reinforced toe caps to protect your feet from rocks and roots. Models like the Salomon Speedcross are ideal for hikers.

Stability Running Shoes

For hikers needing more arch support, stability running shoes control excess motion that could lead to rolled ankles. Try stability shoes like the Asics GT-2000 for rougher trails.

Rugged Terrain Running Shoes

Shoes made for ultrarunners and challenging terrain have features that also appeal to hikers. Models like the Hoka Speedgoat have rock plates and rugged materials.

Conclusion

For less demanding day hikes in moderate conditions, running shoes can be a comfortable, lightweight option. However, more challenging hikes with heavy packs or technical terrain are better tackled with sturdy, supportive hiking boots.

Consider the distance, weight, terrain and conditions to decide if running shoes provide enough versatility and durability for your hiking adventures. Test them out on easier hikes before relying on sneakers for difficult treks. With some smart planning, you can enjoy hitting the trail in your trusted running shoes or hiking boots.

FAQs About Hiking in Running Shoes

Are trail running shoes good for hiking?

Yes, trail running shoes are an excellent choice for hiking thanks to their durable grip, traction and ankle support. Models with a protective toe cap and sturdy upper materials hold up well to rugged conditions.

What are the best running shoes for hiking?

Look for trail running shoes or road running shoes designed for stability and rugged terrain. Salomon, Merrell, Hoka One One, and Asics have running shoes built to handle hiking’s demands.

Can you hike the Appalachian Trail in running shoes?

It’s not recommended for an entire thru-hike. The rough, rocky terrain and frequent wet conditions are better suited to waterproof hiking boots with ankle support and stability. Running shoes are risky over such long distances.

Should running shoes be a half size larger than hiking boots?

Not necessarily. The best fit depends on your foot shape and running shoe model. Try shoes in your regular size first. Only size up if your toes feel cramped hiking downhill in running shoes.

Are running shoes okay for hiking downhill?

Downhill hiking places more impact and strain on your feet. Running shoes may not have enough structure and stability to prevent your toes jamming into the front. Hiking boots provide more toe box room to manage rugged descents.