If you have ever been on a trail and thought, “why am I wearing these big clunky hiking boots” or “I miss my trainers,” you may want to invest in a pair of trail running shoes for hiking! Here is an ultimate guide to trail runners to help make your next hike faster, lighter, and better!

Are Trail Running Shoes Good for Hiking?

Yes!!! Unless it is a backpacking trip where I plan to carry more weight, I almost always wear my trail running shoes when hiking.

Trail runners are designed like sneakers but with special hiking shoe specs. Their soles are often made of grippy rubber with edged treads for better traction on steep switchbacks. Trail runners for hiking are flexible, lightweight, breathable, and get the job done.

Hiking Shoes vs. Trail Running Shoes for Hiking

The best choices for hiking footwear are hiking shoes and trail running shoes. Or, if you like added support, protection, and coverage, you could go for hiking boots. In this post, we are focusing on shoes only.

Hiking Shoes

Hiking shoes are built like lighter, lower-cut hiking boots. Their rubber outsoles are often paired with stiff leather, a leather-mesh combination, or synthetic uppers. Hiking shoes are great for short backpacking trips where you plan to carry a light to medium load. They are also good for long, difficult day hikes and tough terrain. The midsoles and outsoles of hiking shoes are typically stiffer, offer more support and protection, and are more durable than trail runners.

Trail Running Shoes

Even if you don’t consider yourself a cardio king or queen nor plan on sprinting up switchbacks, trail runners are a great option for hiking. As mentioned earlier, they are built like sneakers but equipped with special functions to protect your feet from water, roots, rocks, and fatigue. Trail runners are popular among thru-hikers and ultralight backpackers for their lighter and more breathable feel. A proper hiking shoe may be better if you are prone to ankle or foot injuries and/or plan to carry a heavier load on your back.

What to Look For When Buying A Trail Running Shoe for Hiking

Treads and Grip

When walking in mud or dirt, you may notice your shoe leaves behind a special pattern. This pattern is an imprint of your shoe’s tread – the (often rubber) part of the trail running shoe that touches the ground. Aggressive treads are the biggest factor differentiating trail running shoes from road running shoes. The tread on trail running shoes is made of lugs, protruding features that resemble cleats on the shoe’s outsole. In general, the larger and wider spaced the lugs, the better traction a shoe will have on surfaces like mud. However, these deep lugs (5mm – 7mm) can be uncomfortable when running on pavement or firmer surfaces. If you plan to run on hard-packed trails, opt for a shoe with shorter (2mm – 4mm) and more closely spaced lugs.

Pro Tip: For scrambling and/or running on rocky trails, buy trail runners with a “sticky rubber” outsole. The specialized rubber on trail runners like La Sportiva’s, have a specialized rubber that maximizes grip on rock. The rubber is softer and bendier, yet still durable.

Cushion

Ultimately, whether you want your shoe to have more or less cushion is up to you. If you are unsure where to get started, here are some general guidelines:

More Cushioning: More cushioning is common for shoes that go on and off the trail. If you plan on running long distances or primarily on hard-packed trails, the extra cushioning may be easier on your joints.

Pro Tip: Heavy runners or those with knee and joint pain may find that well-cushioned shoes help reduce shock.

Less Cushioning: A minimalist shoe may be preferred on smooth, short-distance trails and/or if you prefer a close-to-ground feel when running.

Rock Plate

A rock plate or nylon shank is built into some trail runners to prevent your feet from rock bruising. If you run on pavement or smooth trails, rock plates are unnecessary. However, a rock plate for gravel or rocky technical trails can prove extremely valuable.

Waterproofing Features

If choosing a shoe for cold conditions and wet weather, it is important to consider a trail runner’s waterproofing features. Waterproof shoes are often marked by “GTX” or “Gore-Tex,” meaning they have Gore-Tex waterproofing liners in the upper. Waterproof trail runners, however, are overkill in warm climates. They are not as breathable as non-waterproof shoes, making your feet hot and sweaty, which could lead to blisters. If you are worried about occasional rain or creek crossings, opt for a quick-drying, lightweight mesh shoe.

Heel-to-Toe Drop

For new runners, the heel-to-toe drop can be quite an obscure feature. It specifies how many extra millimeters of cushioning are in the heel compared to the toe. Choosing the length of a heel-to-toe drop depends on how you run. If you are a heel striker and first land on your heels when you run, a traditional drop (10mm – 12mm) will suit you well. Lower drops encourage midfoot strikes. For many, midfoot strikes are perceived as having a lower impact than heel strikes. You can find out what type of striker you are on your own or at a local running store.

The Most Popular Trail Running Shoe Brands

La Sportiva

Based in Italy, La Sportiva consistently creates technologically advanced, performance-driven trail running shoes. Their shoes are characterized by their unbeatable traction and durability. Generally, they have a narrower fit (though wide fits are becoming available, such as the Bushido III wide), are stiffer, and are built for challenging and rough terrain. Several models feature Goretex waterproof lining to keep your feet dry.

Salomon

Salomon trail running shoes are right at the top of the line with La Sportiva. The brand promises to deliver protection, stability, durability, and great precision when running – putting you more in touch with the Earth beneath your feet. Salomon shoes are generally firm and prioritize a responsive ride over a cushioned feel – like what you would get from our next brand, Hoka.

Hoka One One

As minimalist designs from brands like Altra started to peak in the early 2000s, Hoka did the exact opposite. Hoka is the King of Cushion, and for good reason – their trail runners provide the plushiest, softest shoes on the market. If you want your runs to be smooth and feel like you are floating, Hoka is your go-to brand.

Saucony

Out of the most popular trail running shoe brands, Saucony boasts the most versatile selection. They are known for their mantra “Run For Good” and inspire customers to create their running communities.

Altra

If you read the Hoka description above and ask yourself, “Why would anyone not want to feel the trail beneath them?” or “I prefer running barefoot,” look no further than to Altra. Altra trail runners are designed by the mantra less is more and are built to bring you back to how you naturally run. Their models are defined by a wider toe box, which allows your foot to expand and your toes to wiggle. Altra trail running shoes have little to no drop, which means your foot will fall and lay flat rather than from heel to toe (like most running shoes). Altra is the perfect brand for fans of the book “Born to Run” and you hippies who like the-toe running shoes.

Arc’teryx

Arc’teryx regularly builds high-end products with the best technology on the market. Their trail runners are known for their lightweight and sleek design. Many of their models are integrated with durable Gore-Tex waterproofing technology to keep your feet dry yet able to breathe.

Before buying a pair of trail runners based on our lists, it is important to note that your best pick is based on what shoe style YOU prefer OR what fits your foot best! While these are some of the most popular models found on the cardio kings and queens of the Colorado Rockies, your #1 Pick should be based on your desired shape and comfort.

The Best Trail Running Shoes For Hiking

You can’t go wrong with any of these trail runners. These are the most popular and best quality for this season.

1) Most Popular Trail Running Shoe

Hoka One One Speedgoat 5

Why We Recommend: There is a reason why Hoka One One’s best-selling Speedgoat is our favorite cushioned trail running shoe for hiking as well. The unbeatable cushion makes rugged trails feel like you are walking on clouds. All Hoka’s also feature a midsole Meta-Rocker that helps propel you forward with every step. The Speedgoat 5 is an ounce lighter and grippier thanks to more surface contact and traction in the outsole. The trade-off for more cushioning is less ground feel and less precise foot placement, which is not an issue for hiking.

Once you put on Hokas, you won’t want to take them off. The shoes have been spotted with all types of outfits, from athleisure to business casual.

For more information on this trail runner, check out our complete review of the Hoka One One Speedgoat.

Check Prices: Men REI | Backcountry | Moosejaw. Women REI | Backcountry

2) Best All-Round Running Shoe

Saucony Peregrine 14

Why We Recommend  The Saucony Peregrine is a long-time favorite for its outstanding versatility as an off-road all-round trail running shoe. The 12th version sheds over 3 ounces of weight and adds softness from PWRRUN, the new 3mm expanded polyurethane sock liner. The shoe boasts high traction and good foot protection on challenging terrain. However, mud builds up on the outsole, so it is not the best choice for wet conditions.

Check Prices: Men REI | Backcountry | Moosejaw Women REI | Backcountry | Moosejaw

Saucony Peregrine 12-ST

ST stands for Soft Terrain, meaning wet, dirty, and mucky conditions. Compared to the 12, the 12-ST has a more flexible rock plate, deeper and more widely spaced outsole lugs, and outer mesh layer to help keep mud out. The speed laces are an upgrade too. All that is 2.4 ounces heavier and $10 more than the 12.

Check Price: Men Saucony Women Saucony

3) Most Versatile Trail Running Shoe

Brooks Cascadia 17

The Brooks Cascadia is known as a durable, comfortable, and stable all around trail shoe. The 16 is a smoother, lighter version with updated traction to tackle all types of terrain. The 17 is 5% softer and 20% lighter than the 15 while remaining responsive. Another new feature is a gaiter tab at the heel. The fit has a wider toe box and firmer heel cup than previous iterations, which has disappointed some fans of the Cascadia but is an improved fit for others. This trail runner is also available with Gore-tex.

Check Prices: Men REI | Backcountry Women REI | Backcountry

4) Best For Loose, Sandy, Messy Terrain

Salomon Speedcross 6

Why We Recommend The Speedcross 6 is a mid-weight, mid-cushion shoe with high performance. Designed for traction, 5 mm lugs provide grip on technical, soft, and muddy terrain and protect without a rock plate. A toe cap and anti-debris mesh protect the rest of the foot. The high-rebound midsoles provide excellent energy return, while the heel cradle provides stability. The shoe fits like the proverbial glove between the welded uppers and quick lace system. This rugged shoe will keep you comfortable for many miles or days on the trails.

Check Prices: Men REI | Backcountry | Moosejaw | Salomon Women REI | Backcountry | Moosejaw | Salomon

5) The Best Off Trail Running Shoe

La Sportiva Ultra Raptor II

Why We Recommend. The La Sportiva Ultra Raptor II is positioned as a mountain running shoe and has more cushion and drop than the Bushido. Rugged enough to go off trail, the Ultra Raptor II trail runners have a full rock plate, deep treads, and a sticky rubber outsole for maximum protection and stability. These shoes stay comfortable for long distances at any speed. The roomy toe box fits more than some other La Sportiva shoes.

Check Prices: Men REI | Backcountry | Moosejaw | La Sportiva Women REI | Backcountry | La Sportiva

6) Best Trail Running Shoe For Technical Terrain

La Sportiva Bushido III

Why We Recommend  Part of the La Sportiva Mountain Running Shoe line, the Bushido III is stable, grippy, and protective on rugged and technical terrain. The original Bushido was Trail Runner magazine Editors’ Choice Award, and the second generation is even more versatile. Moderate cushioning balances feeling the ground and comfort. The stiff and supportive sole is stable on rough terrain but unsuitable for the road. This trail runner is now available in a wide fit.

These Italian shoes can be narrow, and they recommend sizing up by a half size.

There is also the La Sportiva Bushido III GTX with waterproof Gore-tex for women and men.

Check Prices: Men REI | Backcountry | Moosejaw | La Sportiva Women REI | Backcountry | Moosejaw | La Sportiva

7) Lightest Weight – Full Cushion Trail Runner

Why We Recommend The Altra Mont Blanc is the lightest weight, maximum cushion trail runner out there. Vibram Litesole with micro and macro lugs provides maximum grip and traction without any extra weight. The minimal upper is breathable and lightweight but may not be as durable in the long run. Get these if you want the comfort of Hoka’s in a zero drop shoe.

Check Prices: Men REI | Backcountry | Moosejaw Women REI | Backcountry | Moosejaw

8) Most Durable Trail Shoe for Thru-Hiking

Altra Lone Peak 6

Why We Recommend Altra shoes are built for ultra-endurance runners. Their patented Toe Shaped toe box is wider than other brands and allows your toes to spread to help prevent painful blisters and injuries common on long-distance runs or thru-hikes. Altra Lone Peaks are equipped with durable soles and Gaiter Traps to keep your gaiters on and your environment out. The 6th version of this shoe includes an updated outsole, canted lugs, and a customizable lacing system.

Pro Tip: Many veteran thru-hikers say, “if you are thinking about doing a thru-hike, do it.” Nevertheless, just the idea of a thru-hike can be daunting. To help you learn more, check out A Complete Guide to Successful Thru-Hikes.

Check Prices: Men REI | Backcountry Women REI | Backcountry | Moosejaw

9) The Best Long Distance Trail Running Shoe

Salomon S/Lab Ultra 3

Why We Recommend: The Salomon S/Lab Ultra 3 is one of, if not the, best trail running shoes. The impressive foot protection is built for ultra distances. If your budget allows, these shoes promise a sock-like fit with an extraordinary grip. The sole is sensitive even with ample cushioning.
Out of the box, Salomon’s S/Lab Ultra 3s are known to be a bit narrow. If you have wider feet, Altra trail runners may be a better fit for you. These are billed as unisex but the sizing is men’s.

Check Prices: REI | Backcountry | Salomon