When the trail is calling your name, many clients ask the same question: Can I use running shoes? This is a fair question, especially if you are new to hiking and want to test out the local trail first before investing in hiking boots. The short answer is yes, you can hike in running shoes, but there are things to consider first. Let us break it down so that you can make the best choice for your feet and comfort, so you can explore and enjoy your adventures.
Trail Type Matters
Not all trails are created equal. If you are walking a well-groomed, relatively flat trail or local park path, your running shoes may do just fine. However, if you are venturing into more advanced hiking areas that are rugged, rocky, steep, or muddy, it is worth thinking twice about using your running shoes. Running shoes are not built for grip on slippery footing like tree roots, ankle support on uneven rocks, or protection from sharp debris. That is where hiking footwear earns its keep!
Know Your Shoes
All running shoes are not the same. The traditional running shoes are road runners; they are built for pavement, smooth, even surfaces. They are cushioned, especially in the heel, often lightweight and offer limited traction. They are meant for speed and long distances. On the other hand, trail running shoes are made to handle dirt paths and uneven ground. They will provide toe protection and durability without the weight of hiking boots. Hiking boots are built for rugged terrain, mud, roots, and provide not only foot protection but also ankle stability. Their soles have more tread for traction and are often weatherproof. Investing in good quality hiking boots if you plan to do a lot of advanced hiking is a great investment for your overall health. A good hiker can save you from blisters, twisted ankles, and overall foot pain, keeping you more comfortable so you can Do More of what you love!
Tips to Hike Smarter (Even in Sneakers)
If you do choose to hike in your runners, here are a few things to consider:
- Check the Tread: Make sure your shoes have enough grip left on the sole. Bald, worn-down sneakers plus wet rocks will equal a risky combo. Even the most experienced hiker can get seriously injured if their footwear is worn out. Always check and replace footwear regularly.
- Dry Weather is Best: Avoid wearing runners on wet or muddy trails. They just do not have the waterproofing or traction to keep you upright. It is just not worth the risk of a fall.
- Use Proper Socks: Choose moisture-wicking, padded hiking socks to help reduce friction and prevent blisters
- Break Them In: Don’t wear brand-new shoes on a long hike. Walk around in them for a few days first, making sure there is no slipping at the heel and that there is enough room in the toe box. This will help to prevent blisters
Visit a BioPed Near You
Whether you are ready to make the plunge into investing in a good pair of hiking boots or just need some guidance on better runners, a BioPed Clinician can assess your needs and help you make an informed decision. At the end of the day, our mission is to help you Do More, whether that is scaling mountains, walking your dog, or enjoying the fresh air without foot pain slowing you down.
