Discover the difference between hiking boots and trail shoes and how your choice of footwear impacts your entire body
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Have you ever walked into the store in search of a new pair of hiking shoes only to be overwhelmed by the colorful wall of options before you? How about visiting your favorite online retailer which leads to you scrolling, scrolling and clicking through the options? Luckily there are basic questions and scientific facts you can use to filter through all of the options to allow you to make an informed, confident decision.
The Five Basic Types of Hiking Footwear
Hiking Sandals
Hiking sandals used to be thought of as only used for knocking around your campsite or going out for a leisurely stroll; however, advances in fit, traction and durability have made them a viable, weight-saving option for certain types of lower intensity hikes.
In general, hiking sandals are an option for more tame terrain including muddy, flat trails, slow-moving water, well-maintained trails without rocky surfaces and hiking in mild climates. Hiking sandals dry quicker than other footwear choices making blisters due to moisture less likely (the straps can be pesky though so proper fit is paramount).
Hiking sandals do not cross your ankle and therefore provide less support to the ankle joint and to the top and sides of the foot; however, the footbeds can be just as supportive as regular hiking shoes. Of course, the foot and toes are partially or fully exposed depending on the specific design so making sure there is no debris or small critters on the trail and that your toes are protected from the sun, wind and cold is important for the health and safety of your foot.
Trail Shoes
If you look quickly, you may mistake trail shoes for regular athletic shoes. They are lighter weight than hiking, backpacking and mountaineering boots and don’t cross the ankle. They are designed to offer more foot protection than hiking sandals, improved traction on more rugged terrain and increased durability and resiliency than hiking sandals or regular tennis shoes.
Like hiking sandals, they don’t cross the ankle and therefore do not offer protection to that joint which is a particularly important consideration when traversing uneven or rocky terrain. Trail shoes are most suitable for well-maintained terrain in milder climates and for hikers with outstanding lower body strength and stability. Over the years some trail shoes have become waterproof or water resistant increasing their versatility. In fact, some experienced hikers forgo the increased durability and protection of a boot for this lighter weight shoe option.
Hiking Boots
When you picture hiking footwear, this is probably what comes to mind. Hiking boots have a durable and thick rubber sole, a reinforced toe cap and a cuff that laces up and over the ankle. These features make hiking boots more durable and supportive especially at the foot and ankle and protective against objects on the trail. Hiking boots are also well insulated and keep your feet warm and dry. The tradeoff for these features is usually a heavier and less breathable boot and more restricted motion at the ankle which we will explore later in this post.
Backpacking Boots
Think of backpacking boots as hiking boots on steroids. They are made for more harsh climates ( ice, winter, snow…) and provide near maximal protection by rising up the lower leg. The stiff soles provide a solid base for adding additional cold weather hiking equipment, such as crampons. A large part of shoe selection comes down to personal preference as there are common features amongst all of the footwear types. However, unless you are completing a multi-day trek in a harsh, cold climate, hiking boots instead of backpacking boots will likely do the trick.
Mountaineering Boots
Finally, there are mountaineering boots. This type of footwear offers maximum protection from the elements and provides maximum support. They are built to climb mountains, not hike mountains so they are extremely durable and robust but are also bulky and significantly limit the natural motion of your foot and ankle. (If you have been skiing, think about how hard it is to walk normally in those boots. They aren’t exactly the same as mountaineering boots, but you get the idea). Unless you are climbing a mountain you don’t need and will be hindered if you select mountaineering boots.
Factors to Consider When Selecting Hiking Footwear
A large part of shoe selection comes down to personal preference. As you have learned from the descriptions above, there are common features amongst many of the footwear types, but ultimately the choice is yours. For some hikers, shoe weight is important. For other hikers, stability is a priority. If you are unsure of your preferences, go in person to an outdoor store and try on several different types of shoes.
Advice: Pay attention to the store’s return or exchange policy. Walking around in the store is a good first test for comfort but the true test will be hiking in them.
Many hiking shoes, even sandals, require a break-in period. Following a break-in schedule such as the one below is advisable to avoid blisters, avoid aches and pains, and experience the true fit.
You don’t need to have one pair of each type of footwear. I currently rotate between one pair of hiking sandals and one pair hiking boots. I use the sandals for muddy and messy hikes, such as the Napali Coast Trail in Hawaii (I added hiking poles for extra stability instead of gaining extra stability from using a more stable shoe). I use hiking boots for more rocky, rugged and uneven terrain, such as hiking the TMB and the Pacific Coast Trail.
What you want out of your footwear should change with trail surface, hiking distance and weather conditions.
Footwear Break-in Schedule
Lace up your footwear (with the socks you will be wearing) and wear them around your home during everyday activities. This will keep the shoes clean in the event you want to return or exchange them and will also begin to break them in. Aim for 1 hour total and repeat this for three days.
1 hour, repeat for 3 total sessions over three days
Next, take your shoes out for a leisurely walk or hike. Start with a 1-2 mile walk or hike and repeat two times. Remember to wear a backpack if you’ll be hiking with one since the extra weight changes how your body moves.
1-2 mile walk or simple hike, repeat for 2 total hikes over two days
Finally, take them on your hike!
Break-in Schedule
Day 1 | 1 hour walking around your home |
Day 2 | 1 hour walking around your home |
Day 3 | 1 hour walking around your home |
Day 4 | 1-2 mile walk or easy hike- don’t forget your backpack |
Day 5 | 1-2 mile walk or easy hike- don’t forget your backpack |
Day 6 | Hike! |
*Days do not need to be consecutive. Most people spend at least one week properly breaking in their new footwear. In addition to allowing the materials of the boot or shoe to break in, this also allows the muscles and ligaments in your feet and lower leg to acclimate to their new environment.
Advice: avoid tempting “quick fix break-in techniques” such as dunking shoes in hot or freezing water, zapping them with a hairdryer or putting them in the freezer. These techniques may compromise the quality of the materials and may accelerate the wear and tear process. There is no substitute for a proper break-in period.
What Does the Science Say About Hiking Footwear?
In 2021, researchers from Denmark and Germany worked together to study how the stiffness of the shaft on the boot (the part that goes up to and usually over your ankle) impacts how the joints move and how the forces on the lower leg change. The authors wondered to what degree added ankle stability was worth the sacrifice of ankle mobility especially related to hiking efficiency. Simply put, is the mobility sacrifice a worthwhile trade off for increased ankle stability?
If you are interested in the details of how the authors tested this you can read the research review which will be posted this month. Hikers were tested on flat ground walking and step-down walking to simulate descending a mountain.
During flat walking, ankle plantar-dorsiflexion range of motion (when the angle between your knee and ankle gets smaller- see the picture to the left) was significantly reduced for the stiffest shaft hiking shoe compared to the low-cut shoe.
A reduction in the muscle contribution to ankle joint work was found for all shafted shoes compared to the low-cut shoe. The reduced ankle joint work for the shafted shoes conversely increased the work at the knee.
Simply put, muscles of the ankle worked less and muscles around the knee worked more in shafted boots vs. low-cut hiking shoes.
Changes in ankle movement and lower body forces decreased during step-down walking (this was to stimulate descending down a hill or mountain).
The study concluded that shaft height and stiffness can influence ankle joint range of motion and ankle and knee joint work.
Take Home From the Science: High-shaft shoes redistribute load from the ankle to the knee joint. This may have implications not only for hiking efficiency but the risk of knee joint loading injuries.
Footwear Conclusion
A hiking shoe or boot needs to match its environment and match you, the hiker. It should offer a balance between support and natural movement. It should be durable and protect you from the elements. Most importantly, it needs to be comfortable. Your individual body type, training history and injury history should also be considered.
What are your thoughts and questions on footwear and how it fits into your preparation plan? Have you heard something different about footwear you're now wondering about? Did this blog post spark a different question about footwear?
Citation: Kersting, U. G., Støttrup, N., & Larsen, F. G. (2021). The influence of shaft stiffness on joint kinematics and kinetics during hiking. Journal of biomechanics, 126, 110643. https://doi.org/10.1016/j.jbiomech.2021.110643
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