Can you hike in running shoes? The straight answer is yes. But there are a few things to consider, and we’re breaking them down in this post.
Many hikers, especially beginners or casual trail-goers, wonder if running shoes can double as hiking footwear. They’re lightweight, breathable, and already broken in, so why not?
Well, the terrain, distance, and your comfort needs play a huge role in whether they’re actually suitable. Let’s explain, but first, what is the difference between running and hiking shoes?
Hiking Shoes vs. Running Shoes
| Feature | Hiking Shoes | Running Shoes |
| Sole & Traction | Thick, grippy soles for rugged, uneven terrain | Smooth soles (especially road runners) for pavement |
| Support & Protection | More ankle support and foot protection | Flexible, less protective |
| Durability | Built for tough terrain and long wear | Wears out faster on rough surfaces |
| Weight & Comfort | Heavier, structured, stable | Lightweight, breathable, feels “broken in” |
| Waterproofing | Often waterproof or water-resistant | Rarely waterproof, prone to soaking |
| Best For | Rocky, long, or technical trails | Short hikes on smooth, dry paths |
At first glance, hiking and running shoes may look similar, but they’re built for different purposes. Here’s a breakdown:
1. Sole & Traction
Hiking shoes usually have thicker, grippier soles to handle rocks, mud, and uneven terrain. Running shoes, especially road runners, have flatter, smoother soles built for pavement.
On a hike, this difference can be why you stay upright or slip on a loose trail.
2. Support & Protection
Hiking shoes are made to support your ankles and protect your feet from sharp objects, especially when you’re carrying a backpack.
Running shoes prioritize flexibility and lightness. That’s great for speed, but not so great when you accidentally kick a tree root.
3. Durability
Hiking shoes are built to last through rough wear and tear. Running shoes? Not so much. A rocky trail can wear them down faster, especially in the sole and toe areas.
4. Weight & Comfort
Running shoes win in this category because they’re lighter, more breathable, and usually feel more “broken in” from the get-go.
Hiking shoes are heavier but offer more structure and stability for long, uneven walks.
5. Waterproofing & Weather Readiness
Many hiking shoes have waterproof membranes and insulation for wet or cold hikes. Most running shoes are not waterproof, leading to soggy socks and blisters if you step in a puddle.
When Can You Hike in Running Shoes?
Running shoes can work for hiking, but only in the right conditions. Here’s when lacing up your runners for a hike actually makes sense:
1. The Trail is Well-Maintained and Smooth
If you’re hitting a flat or gently sloped trail that’s mostly dirt, grass, or gravel, your running shoes should hold up just fine. Think nature parks, short forest paths, or local walking trails.
2. It’s a Short Hike
Planning to be out for an hour or two? No heavy packs or steep climbs? Running shoes will keep things light and comfy without overkill.
3. The Weather is Dry
Running shoes usually aren’t waterproof. If the trail is dry and there’s no rain forecast, you’re in the clear. Mud, puddles, and wet leaves can make things slippery, and that’s where hiking shoes shine.
4. You’re Not Carrying Much Weight
If you’re not carrying a heavy backpack, your feet won’t need as much support. Running shoes can work for minimalist hikers or casual walkers carrying just a water bottle and some snacks.
5. You’re Already Comfortable in Them
Worn-in shoes mean fewer blisters. If your running shoes fit well and you know how they behave on mixed surfaces, that familiarity can be a big plus.
When You Shouldn’t Hike In Running Shoes
Here’s when it’s best to leave your running shoes at home and wear hiking shoes instead:
1. The Trail is Rocky, Steep, or Unpredictable
If the trail includes loose rocks, sharp inclines, muddy patches, or lots of roots and dips, running shoes may not give you the grip or stability you need. You risk slipping, twisting an ankle, or tearing the sole.
2. You’re Going on a Long-Distance or Multi-Day Hike
The longer you’re out, the more strain your feet and ankles take. Hiking shoes are made to offer lasting support and durability—running shoes can wear down fast, leaving your feet sore or exposed.
3. You’re Carrying a Heavy Backpack
More weight means more pressure on your feet. Hiking shoes are designed to support that weight with stronger soles and better structure. Running shoes may start to collapse under the pressure (literally).
4. The Weather is Wet, Cold, or Unpredictable
Wet socks are no fun, and cold, wet socks are even worse. Most running shoes absorb water quickly and have poor insulation. If there’s any chance of rain, puddles, or snow, go for hiking footwear instead.
5. You’re Recovering from an Injury or Need Extra Foot Support
If you’ve got any history of foot, knee, or ankle pain, play it safe with footwear that offers more protection and arch support.
Tips for Hiking in Running Shoes (If You Choose To)
If you decide to hike in your running shoes after considering one or two, we are still here for you. Here are some helpful tips:
1. Go for Trail-Running Shoes, Not Road Runners
Trail runners are like the halfway point between hiking boots and running shoes. They’re lightweight but have better grip and durability for trails. If you’re hiking often but don’t want full hiking boots, they are your best bet.
2. Wear Good Socks
Moisture-wicking, cushioned socks can make a huge difference. They help prevent blisters, keep your feet dry, and add extra comfort on longer walks.
3. Break Them In First
Even if they’re your daily runners, don’t take them on a hike straight out of the box. You should wear them around (neighborhood walks, gym sessions) before hitting the trail, so you can spot any discomfort.
4. Watch the Weather Forecast
Since most running shoes aren’t waterproof, avoid muddy or rainy trails. Always check the weather before heading out.
5. Pay Attention to Your Feet
If your feet start hurting, slipping inside the shoe, or you feel the ground too much, it might be time to invest in trail shoes or lightweight hiking shoes. Your feet will thank you.
Summary: Can You Hike In Running Shoes?
Yes, you can hike in running shoes but it depends on the trail, the weather, and how prepared you are.
Regular running shoes can do the job for short, dry, and easy hikes, especially if you’ve worn them before and they are comfortable. But for rocky paths, long distances, or unpredictable weather, you need hiking shoes.
Our collection of sneakers at Trendykool includes both running and hiking shoes that will serve you well.