Why I Transitioned from Hiking Boots to Trail Runners
For many years I was devoted to the idea of wearing hiking boots on trail. Ankle protection, gore tex waterproofing and a sturdy sole were all very important to me. Back in 2014, I invested in my first pair of Merrell Moab mid hiking boots. This was a great beginner boot that provided comfort and durability for my feet which were entering a whole new era of movement. Being from South Florida, I walked on flat ground my entire life and the extra support boots provided as a new hiker really helped. My next boot was the Salomon X Ultra 3 Mid which fit really well. They are a narrower boot than Merrell and conformed better to my feet.
After that I tried a pair of La Sportiva FC GTX which I didn’t like as much as the Salomons, nevertheless I wore those babies into the ground.
Throughout the last few years of increased adventures and longer hikes I began having a series of ankle issues. I rolled my ankles at least 6 times on separate occasions. The recovery period was always a bummer and I developed anxiety about potential injuries on trail.
When I decided to thru-hike the Colorado Trail I knew I needed to prevent further injuries. I started doing a bunch of research on how to strengthen your ankles and the best footwear for hiking and it led me to considering trail runners.
Trail runners had become all the rage in the thru-hiker community but I never understood why. I was a hiking boot girly and I kept telling myself my weak ankles NEEDED sturdy support. Here’s what I didn’t realize… the boots protecting my ankle were actually preventing them from developing increased dexterity and strength. It’s like wearing a cast. You put a cast on when you want to immobilize a joint or bone. When you wear hiking boots, although it might give you some protection and support at the moment, overall you are not strengthening that joint which over time and with increased adventuring can make you susceptible to rolling ankles.
I found an article written by a sports podiatrist that suggested trail runners for people who suffer from a lot of ankle injuries. So I RAN to REI and bought some Altra Lone Peak 7s. This was going to be my shoe for my thru hike. I trained in them, did a lot of yoga, stretching and strengthening exercises so I was ready for the long journey with my new trail runners.
What I really love about the Altra Lone Peaks is the zero drop. This mimics a barefoot stance so your heel isn’t raised at all like in a traditional running shoe. I was intrigued by this feature because I figured the more flat my foot was, the less likely I would be to roll an ankle. The toe box is also wider to support the natural spread of your toes vs traditional shoes which squish toes inward.
I hiked 486 miles of the Colorado Trail with only 1 pair of Altra Lone Peaks.
PROS
I did not develop a single blister or hot sport the entire trail. I attribute this to the shape of the shoe which allowed my toes room to breathe, swell and be work hard for the big mile days I was hiking.
My ankles and calves became very strong. I did not have my usual knee pain that I would always get before and I think that can be attributed to the zero drop.
They were lightweight and breathable. By not being waterproof they didn’t repel water but they drained and dried very quickly. When hiking long distance a gore tex waterproof feature is actually not what you want because if and when they do get wet they will take FOREVER to dry out which can lead to blisters and fungal issues.
The break in period was nonexistent. I found these to be extremely comfortable and became more comfortable over time.
CONS
There is an adjustment period where your calves will be absolutely WORKED. This is due to the zero drop. So if you aren’t committed to strengthening your ankles and calves overall then this isn’t the shoe for you. But if you can hang in there through that period of new muscles working really hard you will see the benefits of everything below the knee getting stronger.
Because it’s zero drop and not very cushioned you will feel everything. That means rocky talus slopes will have your feet aching at the end of the day. As hard as that was I actually really liked feeling all the terrain because it allowed me to be more responsive while hiking and avoid injury.
They will wear out quicker than a hiking boot. This depends on the brand, the environment, the terrain and your style of hiking. I was genuinely pleased that my trail runners held up for over 500 miles but they definitely lost some grip on my last week of using them.
Exercises and Stretches that will improve ankle mobility and strengthen calves:
Heel Raise
Single Leg Calf Rasie
Jump Squats
Lunge Jumps
Jump Rope
Yoga
Toe Pickups/Curls
Foot Roll
Plantar Flexion
Standing Calf Stretch
No matter what shoe you wear, you should be training your muscles and range of motion to prevent injury on trail !
If you’re new to hiking I would recommend boots to start. They will provide stability, durability and provide a stable base that will help keep you upright on trails. The rugged soles will take the beating from rocks, roots instead of your feet.
Ultimately, everyone’s feet are different and it is important to listen to your body. Pain is not good but some slight discomfort or soreness while you are adjusting to a new shoe is normal at first. I still love hiking boots for cold shoulder season or winter hiking. Boots still have their place in my life but I will forever be a trail runner girly from now on.
Hope this helps break down the great debate of hiking boots vs. trail runners. If you have any questions you can message me here or on instagram @expeditioncourage
Happy Trails xo Dee
