Hiking Shoes vs. Trail Runners

By: John Ellings | Chris Carter

Last Updated: August 19, 2024

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As lightweight gear gains popularity among outdoor enthusiasts, above-the-ankle hiking boots are quickly becoming obsolete. For a major bump in comfort and weight savings, hikers and backpackers are now opting for lightweight hiking shoes and trail runners for everything but the most demanding terrain. But with so many options to choose from, how do you decide which style is right for you? We've been putting a wide range of both hiking shoes and trail runners to the test all over the world for decades, narrowing in on the best of the best, and consequently have a few thoughts about the benefits of each for different scenarios. Below we break down the key differences between the two, comparing several key factors to highlight the pros and cons of each. For our top picks, see our articles on the best hiking shoes, best women's hiking shoes, and best trail running shoes.

Editor's note: This article was updated on August 19, 2024, to revise and update some of our product recommendations, expand upon several key considerations, and ensure all information was current at the time of publishing.

Types of Hiking Footwear
Performance Considerations
What About Approach Shoes?
Our Top Hiking Footwear Picks

Types of Hiking Footwear

Hiking Shoes

Hiking shoes, like the Salomon X Ultra 4 GTX and Merrell Moab 3, are a modern style of hiking footwear similar to a boot, but with a lower cut at the ankle. In general, they offer just as much stiffness and underfoot support as a hiking boot, but without the cumbersome, clunky feel. The generally tough construction—often featuring leather or durable nylon—is built to withstand mile after mile on the trail while offering good protection from obstacles like roots and rocks. Look for generous toe caps, thick outsoles with sharp lugs for traction, and medium-stiff midsoles that keep you isolated from rugged terrain. Many hiking shoes are available in waterproof versions as well, although keep in mind that a low-top shoe (compared to a mid-height boot) is inherently more vulnerable to water entering from the opening at the ankle and will also be less breathable than a non-waterproof model.

Trail Runners

Trail runners are a style of footwear used by runners frequenting—you guessed it—trails. They’re built to allow for light and springy movement, but with the added protection, support, and traction needed for off-road travel. But trail running shoes aren’t only used by runners anymore. In recent years, they have been adopted by thru-hikers, ultralight enthusiasts, and even everyday hikers who like to travel fast and light. Some shoes in this category are running shoes first and foremost (like the Brooks Cascadia 18), while others are designed specifically for fast-and-light hiking (but not necessarily running), like the popular Altra Lone Peak 8. Within this broad category, look for low weight, heavy cushioning, mesh uppers, and stiffer midsoles and beefier toe caps than a standard road running shoe (but still less than a hiking shoe). Like hiking shoes, some trail runners also are available in waterproof models.

La Sportiva Bushido 2 (hiking shoe vs. trail runner) — The La Sportiva Bushido is popular among both trail runners and thru-hikers | Credit: Brian McCurdy

Hybrid Hiking/Trail Running Shoes

The distinction between hiking shoe and trail runner is not always clear, and it's growing cloudier by the day with models like the Scarpa Rush 2 GTX, Arc'teryx Aerios GTX, and Altra Lone Peak 8—as well as running-shoe-inspired mid-tops like the Hoka Speedgoat Mid GTX. Most of these shoes take a trail runner and build on it, adding stiffer and tackier soles and a bit more protection in the uppers. These shoes are outliers in their own categories and likely wouldn't be our first choice for either trail running or traditional backpacking, but their combination of support, breathability, and weight makes them ideal for fast-and-light endeavors and a favorite amongst thru-hikers. In this article, we'll break down hiking shoes and trail runners into two distinct categories, but keep in mind that you can viably get the best of both worlds (depending on your needs) in some of these hybrid models.

Hiking Shoes vs. Trail Running Shoes (Altra Lone Peaks in Nepal) — Altra's Lone Peak 8 is a trail runner that has turned into one of the more popular lightweight hiking shoes | Credit: Nic Rakestraw

Performance Considerations

Weight Advantage: Trail Runners

Cutting weight is one of the main reasons hikers make the switch from high-top hiking boots to low-rise hiking shoes, and many shave even more ounces by opting for lightweight trail runners. To illustrate this: The average pair of hiking boots weighs well over 2 pounds, while most hiking shoes hover around 1.5 pounds for the pair. Meanwhile, one of the most popular trail running shoes among thru-hikers, the Hoka Speedgoat 6, clocks in at a feathery 1 pound 3.6 ounces despite being one of the more cushioned offerings out there. As you might expect, by choosing a lightweight hiking shoe—or better yet, a trail runner—you’re saving your legs and feet from quite a bit of heavy lifting throughout a day on the trail.

If all other factors were equal, we’d always choose a lighter shoe over a heavier one. However, shaving weight comes with notable sacrifices in support, protection, and durability (which we’ll detail below). Ultralight-focused trekkers or those traveling 20+ miles a day with a very light load might find the weight savings of a trail runner worth the compromise, but for a few ounces more, hiking shoes offer a nice boost in performance and durability.

Hoka Speedgoat (testing on the AT) — Wearing a past version of Hoka's lightweight Speedgoat on a thru-hike of the Appalachian Trail | Credit: Jackson Sims-Myers

Support and Protection Advantage: Hiking Shoes

Everyday hikers usually lean toward hiking shoes over trail runners specifically for the support and protection they provide. With a stiffer and more substantial midsole, burlier outsole and upper, and features like a toe cap and rubber rand, hiking shoes are able to provide support on par with that of a hiking boot (minus the high ankle protection). We like the extra security when carrying a heavy load, especially while traveling on poorly maintained trails or scrambling off trail. On the other hand, trail running shoes are designed with fast and nimble movement in mind and thus give up a bit in terms of protection and support to remain flexible, sensitive, and lightweight.

That said, support also varies significantly within each category. For example, one of the lightest hiking shoes that we’ve tested, the Altra Lone Peak 8, is a good option for those with wide feet and who are looking for a mega-light hiking shoe, but it lacks the necessary support or cushioning for carrying a heavier load on your back. Comparatively, the La Sportiva Bushido III trail runner performs well while moving over a variety of technical terrain and has ample durability and stiffness for multi-day backpacking trips. Given the variability within the categories, we recommend doing your research and trying on shoes before buying to ensure you’re getting enough support. To help, our hiking shoe and trail running shoe round-ups have detailed descriptions of the fit, support, and ideal use(s) for each pair.

Danner Trail 2650 hiking shoes (hiking shoes vs. trail runners) — Danner's lightweight Trail 2650 offers more support and protection than a trail runner | Credit: Switchback Travel

Durability Advantage: Hiking Shoes

When deciding between a hiking shoe and a trail runner, durability becomes a very important consideration. Hiking shoes have a tougher build—they’re often made with leather or durable nylon fabrics as opposed to mesh or thin nylon—and generally feature protective toe caps and medium-stiff midsoles. Compared to trail runners, hiking shoes will hold up far better under a heavy load and are designed to withstand rugged, abrasive terrain. On the other hand, the lightweight fabric that makes trail runners so nimble sacrifices a good amount of durability, reducing their lifespan significantly. As a result, hardcore backpackers who swear by the lightweight comfort of trail runners will often go through multiple pairs each year.

Hiking Shoes vs. Trail Running Shoes (Hoka Anacapa in Zion) — Lightweight but mega-durable, Hoka's Anacapa 2 Low GTX are a great waterproof option for fast hikers | Credit: Chris Carter

Traction Advantage: Hiking Shoes

In general, the soles of hiking shoes and trail runners differ significantly in terms of tread patterns, rubber compounds, and stiffness. The sole of a hiking shoe is usually quite stiff—similar to that of a burlier boot—which lends extra support for moving over uneven and potentially treacherous terrain (the Merrell Moab 3 is a great example). The sole of a trail runner, on the other hand, typically has much more flex to boost comfort while running. Many experienced hikers and backpackers prefer the greater freedom of movement and increased sensitivity of a trail running shoe, although it does take a bit of time to build strength, balance, and confidence over long distances and on variable ground. For this reason, if you’re just starting out, we usually recommend the stiffer sole of a hiking shoe before graduating to a trail runner.

Trail Runners vs. Hiking Shoes (Merrell Moab 2 traction) — The Merrell Moab (older model pictured) features a stiff sole that grips well on a variety of terrain | Credit: Switchback Travel

Looking at the rubber in particular, there are large variations in tread depth and pattern between hiking shoes and trail runners. Again, the tread of a hiking shoe is similar to that of a boot: very featured for excellent grip on many surfaces, including rock, mud, sand, slippery tree roots, and snow. As for trail runners, it’s common to see a variety of sole patterns, each of which excels on certain types of terrain. For example, shoes with deep tread (also referred to as lugs)—like the Salomon X Ultra 4 GTX—offer security in muddy or loose ground, while shoes with shallower tread (and sometimes even a smooth climbing patch on the toe) will grip better on rock. Because of this, choosing the right trail running shoe can be an involved and confusing endeavor. Unless you stick to one particular type of terrain, we recommend a more versatile hiking shoe.

Trail Runners vs. Hiking Shoes (La Sportiva Bushido 2) — The sole of the La Sportiva Bushido (older model pictured) trail runner is lightweight and flexible | Credit: Brian McCurdy

Comfort Advantage: Tie

We’ll say this first: If a shoe isn’t comfortable, you shouldn’t be wearing it. No matter if you’re covering 20 miles or 2 miles in a hiking shoe or a trail runner, you better be sure it feels good on your feet. With that disclaimer out of the way, our take on the most comfortable style of hiking footwear is: It depends. For those who are carrying light loads and moving quickly (especially on well-maintained trails), a trail running shoe will likely offer the best combination of cushion, flex, and nimbleness. For those with heavier packs (around 25 pounds or more) or covering more technical ground, the stiffness and support of a hiking shoe will be the most comfortable choice. In the end, it all comes down to your goals—like how fast you want to move and what sort of terrain you hope to cover—and what you’re comfortable with.

Trail Runners vs. Hiking Shoes (Aerios) — Your shoes should strike a healthy balance between comfort, support, and durability | Credit: David Wilkinson

Breathability Advantage: Trail Runners

Because trail runners are constructed with thinner materials than hiking shoes, it's no surprise that they're also inherently more breathable. That said, there are a fair number of hiking shoes that give trail runners a run for their money, particularly those with generous mesh panels like the Hoka Anacapa 2 Low GTX and Adidas Terrex AX4. On the other hand, hiking shoes with leather or more burly nylon uppers will sacrifice a fair bit of breathability in the name of durability and protection. When hiking in summer months or in areas where river crossings are inevitable (such as on our trek in Parque Patagonia), we love the ventilation and quick drying time of mesh shoes (a waterproof or leather model will take much longer to dry). But for shoulder-season or winter hiking, you might be better off prioritizing a thicker (and thus less air-permeable) upper or even a shoe with a waterproof membrane.

Salomon X Raise Low hiking shoes (hiking shoes vs. trail runners) — Breathable hiking shoes often dry quicker than waterproof or leather shoes, making them great for river crossings | Credit: Switchback Travel

Waterproofing Advantage: Tie

Many hiking shoes and some trail runners are available in both waterproof and non-waterproof versions (the Merrell Moab 3, for example, comes in both standard mesh and waterproof models). In general, we've found that waterproof trail runners provide protection on par with waterproof hiking shoes, and variations are due more to the technology (our favorite is Gore-Tex) and less because of the style of footwear. You do get considerably more waterproof options if you opt for a hiking shoe, which might increase your chances of finding a model that works for you. And keep in mind that leather has some natural water-resistant properties, meaning that some leather hiking shoes will be able to stave off raindrops, puddle splashes, and minor snow without the extra cost or weight penalty of waterproofing technology.

All that said, waterproofing does mean compromised breathability (in both hiking shoes and trail runners), which can result in uncomfortably swampy feet, especially during warm and dry days and with heavy exertion. As we mentioned above, we love breathable shoes (read: thin builds and mesh uppers) for summer hiking or when wet feet are inevitable. But in snow or during shoulder seasons when keeping dry feet becomes a matter of comfort and safety, we’ll opt for a waterproof shoe. One of our favorite waterproof hiking shoes is Hoka's Anacapa 2 Low GTX, which boasts impressive breathability for a waterproof design and is notably more durable than other Gore-Tex shoes we've tested. Finally, if you're looking for true waterproof protection, a hiking boot will be the best option of all, as the mid-height build will keep out significantly more water than a low-top shoe.

Trail Runners vs. Hiking Shoes (Salomon X Ultra 3 waterproof) — You'll sacrifice some breathability with a waterproof hiking shoe or trail runner | Credit: Switchback Travel

What About Approach Shoes?

In addition to the hybrids mentioned above, there is another category of trail shoes worth mentioning: approach shoes. As lightweight hiking shoes have become popular, many have embraced approach shoes as yet another option for longer hikes and backpacking expeditions. Typically, this style of footwear is used for “approaching” rock climbs, where the hike to the climb itself may be steep and rocky. However, the sole is much less effective for traveling over dusty trails, mud, and snow, and as a result, approach shoes can feel rather slippery on these surfaces. The overall design also tends to be quite snug—ideal for added security while scrambling over rock, but often too constrictive for walking longer distances on flat trails (when feet start to swell). The laces of approach shoes will often extend further down the shoe near the tip of the toe box in order to dial in a more custom fit—which may feel awkward for some over long miles. Further, the flat, stiff soles of some approach shoes can lead to sore feet after many miles, whereas the soles of trail runners and hiking shoes are more cushioned and flexible for added comfort.

That said, approach shoes are a bit of a dark horse in the world of lightweight hikers. In fact, we think of a shoe like the light and breathable La Sportiva TX3 as a best-of-both-worlds combination of hiking support, trail running breathability, and rock-scrambling traction. Predictably, we recommend approach shoes for routes where scaling steep rocky slopes may be the main obstacle—the canyons of southern Utah, for example. We will also continually choose this style of shoe for approaching technical climbs. But for longer backpacking trips that aren’t particularly steep or rocky, we’ll still opt for the comfort, cushion, and trail traction of a pair of hiking shoes or trail runners (that said, we do have a friend who hiked the entire Appalachian Trail in the trusty La Sportiva TX4).

Hiking Shoes vs. Trail Running Shoes (approach shoes in Yosemite) — Approach shoes like La Sportiva's TX4s offer great traction on rock while still being comfortable hikers | Credit: Ryan Bode

The Final Decision

There are certainly a number of factors that go into deciding whether a hiking shoe, trail runner, or approach shoe is the best tool for the trail, and the details can be overwhelming. But for the everyday adventurer, we’ve found it’s best to keep it simple: we recommend a hiking shoe for hiking, a trail runner for trail running, and an approach shoe for approaching climbs. Of course, for many hikers, there are exceptions to the rule—many of which we mentioned above. If you’re an ultralight thru-hiker carrying a light load or a long-distance day hiker, a light and nimble trail running shoe or trail runner/hiking shoe hybrid is worth considering. If your hikes feature peak bagging, class 3-4 scrambles, or ridge traverses, a tacky approach shoe might be your best bet. But if you’re an avid hiker or backpacker looking for the best combination of comfort, support and protection, durability, and traction, look no further than a lightweight hiking shoe.

Our Top Hiking Footwear Picks

Whether you’re opting for traditional hiking shoes, trail runners, or approach shoes, below are our top selections for each category. For even more picks and in-depth information, see our articles on best hiking shoes, women's hiking shoes, trail running shoes, and approach shoes.