Boots, trail shoes or the sneakers already by your door? The answer starts with the trail you plan to walk.
For easy to moderate trails, a well-fitting trail shoe is often enough. Boots make sense on rough ground, in snow or cold, or if your ankles are weak.
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Boots, shoes or trail runners: which suits your hikes?
The American Hiking Society sorts hiking footwear into four classes, from lightest to heaviest:
- Trail runners are like a sneaker, but lighter and with better tread. They suit trail running or light hikes.
- Trail shoes are low-cut but stiffer than a trail runner, with even better tread, for easy to moderate terrain.
- Light hiking boots come up over the ankle bone. They suit snow or cold, weak ankles, or packs over 35 pounds.
- Heavy hiking boots are heavy-duty, for backpacking in difficult terrain with a pack over 40 pounds.
Heavy boots are usually not practical for day hikes or hikes without very challenging terrain.
A trail runner suits shorter hikes with a light pack.
On paved paths, you can start in the pair you own. The National Park Service lists tennis shoes for paved, urban paths, and sturdy boots with ankle support for dirt and gravel trails.
If you choose trail shoes for easy dirt trails instead, look for tread a bit deeper than an average running shoe’s.
Ankle support and stability
A good boot keeps your foot from twisting or rolling over.
Your own ankles come first. The American Hiking Society says light hiking boots should be considered if you have weak or damaged ankles.
If you have had sprains, a doctor or physical therapist can tell you how much support suits you.
Careful footing also lowers the risk of a twisted ankle.
Finding the right fit
The American Hiking Society puts comfort and fit first. A good shoe feels good as soon as you put it on, preferably without a lot of breaking in.
Feet are larger late in the day than in the morning. Try on shoes later in the day, wearing the socks you plan to hike in.
Moisture-wicking wool or synthetic socks suit longer hikes, and the right hiking sock helps against blisters. Skip cotton: the American Hiking Society calls cotton socks a quick way to get blisters.
In the store:
- Leave a bit more room at the toe than you’re used to.
- If the store has an incline, walk up and down it and check that your toes aren’t scrunched.
- The heel should lock in place and not slide up and down as you walk.
If your feet run wide or no pair feels right, ask a salesperson. Some salespeople can suggest a shoe for your foot shape.
Some stores take back shoes that haven’t been scuffed, so ask about returns before you buy.
If no store is close, you can compare hiking shoes and trail runners on Amazon. Check the return policy, and try them on at home late in the day.
Break-in expectations
A new pair needs a gentle start before any long hike.
The American Hiking Society suggests short hikes of a mile or two at first, then longer ones as comfort improves. Wearing the shoes around the house or to work also helps.
Stop at the first hot spot, a reddish, tender patch of skin. Cover it with a liquid or second-skin bandage.
Keep your feet dry
Moist socks create more friction, and friction is the key ingredient in a blister, the American Hiking Society says.
Pack one dry pair of socks on every hike. Change into it at the first hot spot.
On a cold walk, staying dry matters as much as staying warm.
Before your first trail, check how hard the route is and pick the footwear to match.