Noodles and Blisters | Hiking | Gear | Hiking boots vs trailrunners

The Science Behind

Hiking Boots vs. Trail Runners

Discover the key differences and scientific insights to make the best choice for your hiking needs.

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Introduction

Choosing between hiking boots and trail runners can be a tough decision, often hinging on factors like ankle support, grip, weight, comfort, and durability. This post dives into the science and expert opinions behind these crucial elements to help you make an informed choice.

Understanding the Basics

Before making a decision, it’s essential to understand what each type of footwear offers. Hiking boots are known for their sturdiness and support, while trail runners are celebrated for their lightweight design and flexibility.

Ankle support

Hiking Boots

Hiking boots feature a high-cut design that extends above the ankle, offering additional support and stability. This design is intended to prevent injuries, such as sprains, especially when carrying heavy loads or navigating uneven terrain.

However, research on the effectiveness of high-cut boots in preventing ankle injuries is mixed. Some studies suggest that while boots may offer more support, they don't necessarily prevent ankle sprains better than low-cut shoes or trail runners.

Trail Runners

Trail runners, with their low-cut design, provide less ankle support compared to hiking boots.

However, some experts argue that the lighter weight and greater flexibility of trail runners improve proprioception—your body’s ability to sense and react to the terrain. This can help prevent injuries by allowing for more natural movement.

For experienced hikers with strong, conditioned ankles, the reduced support may not be a disadvantage and could even lower the risk of rolling an ankle.

Grip and Traction

Hiking Boots

Hiking boots typically have deep, aggressive treads designed to provide excellent grip on various surfaces, from muddy trails to rocky terrain.

The stiffer rubber used in hiking boots enhances durability and traction but might not offer the same level of sensitivity as the softer, more flexible soles found in trail runners.

Trail Runners

Trail runners also provide good grip but tend to have a more flexible sole. The treads on trail runners are generally less aggressive than those on hiking boots, which can be a disadvantage on extremely rugged or slippery terrain.

However, their softer rubber and lighter build can provide better "ground feel," allowing hikers to adjust quickly to changes in the terrain. This can enhance stability, particularly on smoother trails or when speed is a priority.

Weight and Energy Efficiency

Hiking Boots

Hiking boots are heavier due to their durable materials and reinforced design. This added weight can increase energy expenditure, particularly on long hikes.

Research shows that extra weight on your feet requires more energy than carrying the same weight on your back, making lighter footwear a key factor for endurance hikes.

Trail Runners

Trail runners are significantly lighter, which improves energy efficiency, allowing hikers to cover more ground with less effort.

The reduced weight also decreases muscle fatigue, making them ideal for long or fast-paced hikes.

Sole Drop

Hiking Boots

The "drop" of a shoe—the height difference between the heel and forefoot—is typically higher in hiking boots (around 8-12mm). A higher drop can reduce strain on the Achilles tendon and provide more cushioning during downhill descents, though it may also encourage a heel-strike gait, potentially increasing joint impact over time.

Side view of single turquoise running shoe

Trail Runners

Trail runners usually have a lower drop (0-8mm), promoting a more natural midfoot or forefoot strike. This lower drop can improve running efficiency and reduce impact forces, making trail runners a comfortable option for those accustomed to minimalist footwear.

Toebox

View from above of hiking shoe in the mud.

Hiking Boots

Hiking boots often feature a narrower toebox, providing a snug fit for better control on technical terrain. However, this can lead to discomfort and pressure on the toes, especially during long descents when feet naturally swell, increasing the risk of blisters.

Trail Runners

Trail runners generally have a wider toebox, allowing toes to splay naturally. This extra space enhances comfort, reduces the risk of blisters, and improves balance, particularly on uneven terrain. A roomy toebox is particularly beneficial for long-distance hikes where foot swelling is common.

Water Resistance and Drying Time

Hiking Boots

Many hiking boots are equipped with waterproof membranes, such as Gore-Tex, to keep water out. While effective in keeping feet dry, these boots can take longer to dry once water gets inside, potentially leading to prolonged discomfort and an increased risk of blisters.

Trail Runners

Trail runners are often designed to be water-resistant rather than fully waterproof. This allows them to dry much faster if they do get wet, making them a better choice for wet conditions or hikes with frequent water crossings. The quicker drying time can significantly reduce the risk of moisture-related foot issues.

Blister Prevention

Hiking Boots

Hiking boots, with their sturdier construction, can sometimes cause blisters if not properly broken in or if they fit too tightly. The heavier, less breathable materials can lead to more sweating, increasing friction and the likelihood of blisters.

Trail Runners

Trail runners are lighter and more breathable, reducing the chance of blisters due to moisture buildup. Their flexible design allows for more natural foot movement, decreasing friction points. However, poor fit or inappropriate terrain use can still lead to blisters.

Durability: Long-Term Performance

Pilgrim wearing broken hiking boot, repaired with adhesive tape

Hiking Boots

Hiking boots are built to last, using robust materials like full-grain leather and reinforced rubber. They offer excellent protection against abrasions, sharp rocks, and harsh weather. Their durability makes them ideal for multi-day hikes and rough terrains, though they require a longer break-in period.

Trail Runners

Trail runners are made from lightweight materials like mesh and synthetic blends, which, while breathable, tend to wear out faster. They may need to be replaced more frequently, especially on rugged terrain, but they offer immediate comfort and minimal break-in time, making them a popular choice for thru-hikers.

Cushioning: Comfort and Impact Absorption

Hiking Boots

Designed with substantial cushioning, hiking boots offer excellent impact absorption, especially when carrying heavy loads over rugged terrain. Their thicker midsoles, often made from EVA or PU, reduce stress on your feet and joints, providing protection from sharp objects and uneven surfaces. However, this extra cushioning can feel heavy and may limit natural foot movement, leading to potential discomfort during long hikes on less demanding terrain.

Trail Runners

Trail runners feature lighter, more flexible cushioning, offering a natural, responsive feel underfoot. This design enhances agility and reduces muscle fatigue, making trail runners ideal for well-maintained trails and shorter hikes. However, the thinner cushioning provides less protection on technical terrain and may not be as comfortable for long hikes with a heavy pack.

Why We Chose Hoka Speedgoat 5 and Topo athletic traverse

We researched a lot about the shoe choice before walking 3.000 km in New Zealand, an that resulted in us chosing the Hoka Speedgoat 5 and during the hike bought a pair of Topo Athletic Traverse. The truth is, we were influenced by other thru hikers that we followed on Social media. While we still think that these are excellent choices that fitted our journey very well, in the end there are many shoes that will have the right elements. So pick one that fits the needs of the trail you're hiking, and make sure it feels right for you.

Final Thoughts

The choice between hiking boots and trail runners ultimately depends on your specific needs, preferences, and the type of terrain you’ll be tackling. Whether you prioritize durability and support or prefer lightweight and flexible footwear, understanding the science behind each option will help you make an informed decision.

Consider the demands of your hike—terrain, distance, weather, and personal comfort. For challenging hikes with rough terrain, hiking boots are essential. For lighter, casual hikes, trail runners offer comfort and performance. Remember to try different options and think about your hiking style and the conditions you’ll face.

Ready for your next adventure?

Explore the men Hoka Speedgoat 5 here

Explore the women Hoka Speedgoat 5 here

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