I do apologize for the misleading headline, as it is a bit of a trick question. Picking the right shoes could mean the difference between a successful and semi-comfortable completion and a hike-ending injury. With a decision that important, you should never blindly listen to a recommendation from a stranger on the internet, no matter how wise, knowledgeable, or awesome she may be. There really is only one correct answer here: the right shoe = the shoe that feels best for you.
Over the course of a thru-hike, during which you may go through several pairs of shoes, you put your body and feet through a beating. The right shoes can help absorb step impact, reduce blisters, and support your ankles.
Only you can decide which footwear works best for you, but there are certain criteria you should consider as part of that decision-making process. I can’t pick shoes for you, but I can offer some tools to help you make the call.
I like to play a game when I’m hiking called Can I Tell What Shoes the Person in Front of Me Is Wearing Based on Their Footprints?
Your Unique Footprint
I love looking at hikers’ gear lists as much as the next person. They hype me up for my adventures, motivate me, and encourage me to continually refine my own packing list. The one category of other people’s gear I’ll never look at, though, is shoes.
Our feet are as unique as our fingerprints, only smellier. Each one differs in structure, shape, and biomechanics. For example, some individuals have high arches while others have flat feet, and many fall somewhere in between.
High arches tend to be rigid and provide less natural shock absorption, meaning they benefit from shoes with extra cushioning and flexibility to reduce impact. In contrast, flat feet (or low arches) usually offer less natural support, which can lead to overpronation (where the foot rolls inward excessively). For these feet, stability shoes with robust arch support and motion control features are essential to prevent injuries like shin splints or plantar fasciitis.
Additionally, foot width, length, and toe box design vary significantly among individuals. A narrow foot might slip in a standard shoe, leading to blisters or discomfort, while a wider foot needs a roomier toe box for proper alignment and balance. The biomechanics of each foot — how it strikes the ground, distributes weight, and adapts to different terrains — play a critical role in performance and injury prevention.
This is why your chosen shoe must be tailored not only to the terrain but also to the specific characteristics of your feet (to say nothing of your personal preferences). Matching the right shoe to your unique foot type helps absorb impact, provide proper support, and ensure a more comfortable, injury-free hike.
You’ll see all types of shoes out there, from Red Panda’s Altras to Wrong Way’s Pokémon Crocs.
A Note on Stubbornness
One of the smartest hikers I’ve ever met gave me a great piece of advice somewhere in the deserts of New Mexico: “If something is hurting, start by changing your shoes.” Is this medical advice? No. But, I have found that being flexible with my footwear has saved me from several overuse injuries.
Over the course of the Continental Divide Trail, I changed either the brand or the model of my shoe with nearly every new pair. Each time I switched, a random pain in my lower body would disappear as the shoe slightly changed the biomechanics of my step.
I’m not suggesting you switch your shoes willy-nilly if they’re working for you, but I’ve seen many a hiker grind their lower body into the ground out of sheer stubbornness. “These shoes have always worked for me before; why should I change them now?” Don’t get trapped in this thought pattern. If your shoes are causing issues, be willing to try a new pair!
Types of Shoes: Trail Runners vs. Boots for Thru-Hiking
Trail runners or hiking boots — that is the question. Trail runners have seen a massive surge in popularity in the last decade, and the vast majority of thru-hikers are outfitted in these lightweight, often brightly colored shoes. Hiking boots, the more old-school option, are becoming harder and harder to find on America’s long trails, but this doesn’t mean they’re without their advantages.
Boots may be waterproof, but the collars only go so high. I was grateful to have quick-drying trail runners for this portion of the trail.
Trail Runners
- Lightweight
- Breathable
- Quick drying
- More natural foot movement
Trail runners are celebrated for being lightweight and fast-drying, which makes them ideal for long-distance hikes and rapidly changing weather conditions. Their minimalist design allows for more natural foot movement and helps reduce overall fatigue. Your footwear might not be part of your pack weight, but it’s still weight your body has to carry; the old adage is that “a pound on the foot is four on the back.” Since trail runners weigh half as much or less than typical hiking boots, they bring huge value simply by slashing the weight hanging from your feet.
Meanwhile, the increased breathability of their mesh uppers provides better ventilation than a boot does. This keeps your feet cool, prevents excessive foot sweating, and reduces your risk of blisters. While non-waterproof trail runners do soak through easily in rain compared to thicker boots, they also dry much more quickly. If you step in a puddle or a river with a boot and introduce water to the inside, you can pretty much kiss dry feet goodbye for the foreseeable future.
Hiking Boots
- Protective
- Supportive
- Durable
Hiking boots, while heavier, provide support and durability that can be helpful on uneven terrain. They offer excellent ankle support and stability, crucial for preventing overpronation and reducing the risk of injuries on rocky surfaces.
They’re also constructed with tougher materials and tend to withstand harsh conditions and long distances better, reducing the need for frequent replacements. Not only are the soles more durable, but the tough exterior shields your feet from sharp rocks and other trail hazards. Though they may come with a higher upfront cost, their durability can translate into fewer replacements and less expense over the course of a long hike.
4 Factors That Help Determine the Perfect Fit
Whether you choose a trail runner or a boot, there are a few key design elements that will play differently with each person’s foot shape. The very best thing you can do is go in person and try on a ton of different types of shoes, but you can start narrowing down your list before you every get to the store. Pay attention to the following characteristics.
Afghan, pictured with her pie in Pie Town, New Mexico, with her brand new Altras. Trail runners should (as a general rule) be replaced about every 500 miles.
1. Width
When considering the width, think about the shoe’s measurement at the midfoot. This dimension determines how securely the shoe holds your foot in place.
For someone with a broader, fuller foot, a wider shoe offers the necessary room to prevent pinching and minimize friction that can lead to blisters. Conversely, those with narrower feet may prefer a more contoured, slim design that eliminates excessive movement inside the shoe.
Many modern trail runners, such as models from Altra, are designed with a naturally wide fit to accommodate a range of foot shapes, while certain performance models from brands like Salomon cater to those who require a tighter fit.
2. Toebox
As you might have guessed, the toebox is the front part of the shoe that surrounds your toes. A wide toebox allows your toes to splay naturally with each step, which not only improves balance and stability but also reduces the likelihood of developing pressure points or bunions over time. Studies have shown that natural toe splay plays a significant role in distributing weight evenly and maintaining equilibrium on uneven terrain.
For hikers with wider forefeet or conditions that demand extra space, opting for shoes with a roomy toebox can be a game-changer. In contrast, a narrower toebox may provide a more secure, locked-in feel for those with slim feet, reducing the chance of slippage and the resulting friction.
Altra is known for its wide toeboxes, as are Topo Athletic and Keen.
Big Catt (the aforementioned smartest hiker I’ve ever met) routinely swapped brands and styles of shoes in towns in preparation for upcoming changes in terrain and environment.
3. Heel Drop
Heel drop refers to the difference in height between the heel and the forefoot. This measurement is crucial because it influences your overall gait and the manner in which your foot strikes the ground.
Shoes with a higher heel drop, typical of many traditional hiking boots, offer additional cushioning for heel strikers and can help mitigate impact on joints. On the other hand, a lower heel drop encourages a more natural midfoot or forefoot strike, which many experienced hikers appreciate for its enhanced responsiveness and closer ground feel.
However, caution is warranted when transitioning to zero-drop or minimal-drop footwear; such a change should be gradual to allow your muscles and tendons to adapt properly and avoid injury. When I say gradual, I mean gradual; do not pick up a pair of Altra Lone Peaks in town because you see a lot of hikers wearing them and plan to continue your thru-hike in them. While some people can pull this off, it’s common to experience calf pain when you first start your zero-drop journey. Refer to this interesting article if you want some advice on how to transition to a zero-drop shoe.
Heel drop can range wildly among shoes. Hoka is known for having heavily cushioned trail runners with higher heel drop, while Altra is known for zero-drop, more minimalist footwear.
4. Cushioning
The density and thickness of the midsole material determine the level of cushioning in a shoe. High-cushion shoes provide superior shock absorption, which is particularly important on hard, rocky terrain or when carrying a heavy pack. This extra padding can reduce fatigue and help protect sensitive joints. On the other hand, less cushioning makes it easier to feel and respond to small changes in the trail surface, which can improve stability.
The choice between high and minimal cushioning often depends on the terrain. For instance, on the Appalachian Trail with its mix of rugged paths and soft forest floors, a small to moderate level of cushioning usually strikes the optimal balance, while on the Continental Divide Trail, where surfaces may be a bit more punishing (read: highway road walks), some hikers prefer a more cushioned shoe.
Hoka has gained a large fanbase thanks to the plush cushioning in models like the Speedgoat, while Xero takes the opposite approach and aims to reduce the cushioning as much as possible.
I was so grateful for my heavily cushioned shoes for this long, long road walk.
Specs of Popular Thru-Hiking Shoes
Now let’s look at some of the most popular shoes you’ll see on trail and how they fall into the specifications outlined above.
- Wide midfoot
- Wide toebox
- 0 mm heel drop
- Moderate cushion
- Wide midfoot
- Wide toebox
- 0 mm heel drop
- High cushion
- Regular midfoot
- Regular toebox
- 4 mm heel drop
- High cushion
- Regular midfoot
- Regular toebox
- 8 mm heel drop
- Moderate cushion
- Narrow midfoot
- Narrow toebox
- 10 mm heel drop
- Moderate cushion
- Regular midfoot
- Wide toebox
- 5 mm heel drop
- High cushion
- Regular midfoot
- Wide toebox
- 5 mm heel drop
- Moderate cushion
- Regular midfoot
- Regular toebox
- 4 mm heel drop
- Moderate cushion
- Regular midfoot
- Regular toebox
- 12mm heel drop
- High cushion
- Regular to wide midfoot
- Wide toebox
- 11.5 mm heel drop
- Moderate cushion
Keen Targhee III (Hiking Boot)
- Wide midfoot
Wide toebox - 8 mm heel drop
- Moderate cushion
The Final Step
I cannot overstate the importance of this key takeaway: don’t let other people tell you what shoes to get. There is not one “best” shoe out there, nor is there a shoe that signifies your thru-hiking accomplishments or prowess. There are only shoes that work for your feet and shoes that don’t.
Hoka Speedgoats worked wonders for my feet … until they didn’t, and I switched for a while to Topo Athletics. Be flexible with your preferences and be willing to adjust things that aren’t working.
I hope you take this knowledge, head to a shoe store, and actually try them out for yourself to see what makes your feet happiest.
Featured image: Photo via Caet Cash; graphic design by Chris Helm.
