Can You Hike In Running Shoes?

Many people use runners in their daily routine, as normal walking shoes as well as training, because they’re comfortable and light. A common question is if you can hike in runners.

You can hike in running shoes, but mainly on comfortable trails and without a lot of weight. Runners are not suitable for long trails that involve walking in water or snow, bushwhacking, or climbing large boulders in uneven terrain.

Read on to learn more about hiking in running shoes, their pros and cons, and more.

Are runners good for hiking?

I met a few people who really enjoy hiking in running shoes and actually swear by them. While they do usually go on more comfortable trails, they really prefer their running shoes to hiking-specific footwear.

In a poll I recently run, which is also detailed in a previous post about whether hiking boots are necessary, we’ve seen that only around 5% of hikers use running shoes. This means that while some people love hiking in runners, they’re in the minority who don’t wear hiking-specific footwear.

Generally, running shoes are good for hikes on comfortable and established trails, where you don’t need a lot of traction or protection for your feet. They’re usually not waterproof, so avoid trails where you have to walk through water, snow, or mud.

Runners have some advantages and disadvantages with hiking, which we should discuss.

Advantages of running shoes for hiking

While runners aren’t designed for hiking, they do have major advantages over the alternative. Most hikers choose running shoes because of multiple reasons:

• Comfortable: Running shoes are very comfortable. They’re typically well cushioned and are designed with walking, running, and exercising in mind. Many people wear runners every day, so many are designed to be worn for a long time.
  On a hike, comfort level can be a major consideration. Shoes are considered one of the main things you should invest in when you start hiking, and it’s important that you find footwear that’s comfortable for you. Most people find running shoes comfortable, so it’s one of the main reasons they use them for hiking.
• Breathable: This is an important advantage of running shoes over some alternatives – they’re very breathable and allow fresh air to go inside the shoe, and sweat goes outside. Sweat buildup can cause blisters and an overall uncomfortable feeling, and breathable shoes don’t have this issue.
  Many hikers choose running shoes specifically for their breathability. It’s especially important if you hike in a hot climate, where you tend to sweat more.
• Lightweight: Runners are typically much lighter than some alternatives. While a typical running shoe weighs around 1 lb, typical hiking boots can weigh between 2 and 3 lbs. This doesn’t sound like much, but the weight of your shoes has a major impact on how hard it is for you to walk.

Disadvantages of running shoes for hiking

The advantages of running shoes are great, but they do lack in some areas, which are especially important when hiking:

• Don’t provide protection: Running shoes are not designed with hiking in mind. They are not as tough as hiking boots and they do not provide the same level of protection as hiking boots, because the shoe and its soles aren’t as tough.
  This is a major issue if you are hiking on rough or uneven terrain. The soles of running shoes won’t protect you from stones, and especially if you hike with a lot of weight, this can cause injuries.
• Bad traction: The soles of runners are mainly designed for walking and running on pavement, so it doesn’t have large grooves and material that provides good traction. If you hike with running shoes in areas where you do need good traction, you can slip and have a hard time walking.
• Not waterproof: Almost all running shoes aren’t waterproof, mainly because waterproofing shoes make them less breathable. This is especially an issue if you’re on a train that requires water crossing, hiking in winter on a muddy trail, or even when hiking in the snow. Water can get in your shoes, take a long time to dry, and is at least uncomfortable.

When can you hike in running shoes?

Now that we understand the different pros and cons of hiking in running shoes, we start to understand their limitations. So while you can hike in running shoes, there are some things to keep in mind.

• The ruggedness of the trail: If your trail is relatively comfortable and established, and doesn’t require too much bushwhacking, water crossing, or climbing, runners might be fine.
• Hiking distance: If you’re hiking for a very long time, you might want to get a pair of supportive shoes that are designed for hiking. For short day trips, running shoes can be good enough.
• Water and weather: If the trail has a lot of water crossing, snow, or mud, you might want to get different footwear. Runners aren’t ideal for hikes your feet might get wet on. Hiking with runners when it’s raining or snowing is also not recommended.
• Backpack weight: shoe protection is especially important when you carry a lot of weight, so runners aren’t recommended if you’re trekking with a lot of equipment. If you’re carrying a lightweight daypack, you should be fine.

If you decide to choose running shoes for your next hike, make sure to keep these things in mind.

Running shoes vs. trail runners

Trail running shoes are a bit different from running shoes, and they’re designed with hiking and trail running in mind. They’re very similar to running shoes in breathability and weight but are tougher and with better-fitting soles.

While running shoes are rare among hikers, trail running shoes are extremely common. Based on the same poll I previously run, around 39% of hikers choose trail runners. In fact, the majority of the poll respondents hike in trail running shoes.

A typical trail running shoe has tougher soles than a standard running shoe, their tread is usually more aggressive, and so they typically provide better traction and protection than runners.

While they’re not as rugged and protective as hiking boots, trail running shoes are like some middle ground between runners and hiking shoes.

Conclusions

Running shoes can be used for hiking, but are generally not recommended if you’re hiking on tough terrain or in hard conditions. They’re fine for a comfortable day trip.

There are a lot of alternatives if you don’t like the look and feel of hiking boots. I think trail running shoes are a good middle ground if you’re looking for a running-style shoe that’s still good for most hikes.