Shoes are probably the most personal decision backpackers make when preparing for long trails or multi-day journeys. But do hikers truly understand their feet, or do they just go with the most popular hiking shoe and hope for the best?
I wear high-drop shoes, which are recommended for people like me who have flat feet, but I’ve always wondered whether a lower drop would work. I jumped at the opportunity to test and review a 5 millimeter-drop shoe.
Bad move. At first they felt OK, but after several months of day hikes they just weren’t comfortable anymore. I switched back to my high-drop shoes.
What are the takeaways here? If a shoe works for you, maybe it’s best to stick with that style. If you want to try a different style, give it a thorough test before setting off on a long backcountry trip. We are focusing on trail running shoes as opposed to hiking boots, since the majority of backpackers are using low-cut trail runners these days.
Different Styles of Trail Runners
Barefoot Shoes
These shoes, like the Vibram FiveFingers mimic walking barefoot on trail, with minimal cushion, zero drop, and a protective sheath around your feet. But be aware that these shoes probably aren’t good for people who don’t have strong, healthy feet.
Zero-Drop Shoes
Zero-drop shoes like the Altra Lone Peaks have become the go-to trail runner for many hikers, and are good for people whose forefoot strikes first when walking.
High-Drop Shoes
High-drop models like the Salomon Speedcross are better for people who walk by striking their heels first.
And then there are shoes like the HOKA ONE ONE Speedgoat with a moderate drop of 4mm but ultra cushioning.
Which Type of Shoe Should You Consider Buying?
First, consider how you walk. Shoes with a drop of 0mm up to about 4mm are good for those who walk with their feet striking toward the mid- and forefoot. Proponents of these shoes say this is the most natural way to walk.
People with chronic knee issues could benefit from a lower-drop shoe, which will move some impact forces off the knee to the lower leg. But putting more pressure on the lower leg could strain your calves and the Achilles tendons in the back of your legs. This is what I felt in the HOKA Torrents that I tested.
The lower drop provides a more stable landing platform, along with better balance. While some research has indicated that zero-drop shoes encourage wearers to stand straighter while walking. If you haven’t worn zero-drop shoes before, be sure to hike plenty of miles in them before setting off on an extended backcountry journey.
Why I Chose High-Drop Shoes
I’m a heel striker—those who put their heels to the ground first when walking—and have flat feet. As much as I’ve tried landing forefoot first it just doesn’t come naturally.
A shoe with a drop of 10mm to 12mm will be easier on the lower legs—feet, ankles, Achilles, calves—while directing more stress to the knees and hips. My current trail runners—the Salomon Speedcross 5—have an 11mm drop, and miles of backcountry hikes with a backpack have convinced me that’s the drop I need to be comfortable.
The drop is the difference between the shoe’s height in the heel and the forefoot. The soles of the Lone Peak are flat to the ground from the heels to the balls of the feet. An 11mm-drop shoe has heels that are higher than the balls of the feet, with a gap between the midsole and the ground. In the Speedcross, the drop is measured by the difference between the 27mm heel height and the 16mm height at the balls of the feet.
In comparison, the Torrents have a stack height of 23mm/18mm, so I can’t say there’s that much of a difference in cushion. I’m convinced it is the smaller drop that made me uncomfortable.
Other Considerations When Buying Trail Runners
Toebox
A wider toebox will give your toes more room—also called splay. But don’t mistakenly assume that a wider toe box means the overall shoe is wider. The Lone Peaks have a wide toebox, but a standard heel width.
Shoe Size
The internet is filled with ways to measure your feet, but having your feet measured in a store and trying on several shoes is important. One brand’s size 9 might feel comfortable while another brand’s size 8.5 or 9.5 might be the fit for you. And trying on shoes in a store is also important if you’re thinking about upgrading to your favorite shoe’s latest model. That way you’ll ensure you’re comfortable with any changes.
Shoe Width
Measure at the balls of your feet to see if you need a wide shoe. Some trail runners, such as the Speedcross, come in a wide width.
Stack Height
The is the total amount of material between your foot and the ground. The popular ultra-cushion HOKA Speedgoat has a heel-to-forefoot stack height of 32mm/28mm, with a drop of 4mm. The zero-drop Lone Peak has a stack height of 25mm. The Speedgoat has a maximum stack height, while the Lone Peak has a moderate stack height. A stack height of about 15mm or less would be considered a minimalist shoe. The popular Xero Shoes have a stack height of 4mm-6mm.
Rock Plate
This is a firm strip built into the outsole to protect your feet from the pounding of rocks. Some high-cushion shoes omit the rock plate. If the trail you’re hiking on is going to be rocky or have more challenging tread, consider a rock plate. These can also help lessen the pounding over accumulated miles.
Lugs
These are the knobs on the bottom of the shoes that provide traction in mud and grip on rocks. Lugs of 5mm are good for hiking trails, but uncomfortable for road walking.
Mesh
The upper part of the shoe. Some mesh uppers let in more air, keeping your feet cooler. They also let in dirt and water. Tighter-woven mesh might do better at shedding moisture and dirt, but they may keep your feet hotter it they don’t breathe well. All will soak through eventually on wet trails or during days of rain.
GTX
This indicates the trail runner has a GORE-TEX membrane to repel water. The membrane also holds moisture inside the shoes longer, so they won’t dry as quickly as non-GTX shoes. And GTX shoes may not breathe as well as standard mesh uppers. GTX shoes are best for snowy trails, but rainy or consistently wet trails will end up saturating the shoe anyway.
When you buy trail runners, remember that one person’s favorite shoe might not be yours. Try on several trail runners to find one that’s comfortable for you, and if possible give them a serious trail test before setting out on a long journey.
Our Recommended Hiking Shoes
This is by no means a complete list, and again, this is the most individual choice a hiker can make. We don’t recommend switching shoes right before a hike—if you want to try a different model or brand, always put some miles on them before setting off for a backpacking trip.
Altra Lone Peak
A longtime favorite of hikers. The wide toebox is comfortable for your feet to spread out after long days on the trail, and hikers swear by the trendy zero-drop design. The past few iterations of this shoe have had some durability issues, with the lugs wearing down too quickly and the midsole collapsing.
Altra Timp
This is a more cushioned version from Altra, with a nicely padded midsole and the famous Altra wide toebox and zero-drop design. This shoe offers more protection from rough trail than the Lone Peak, but isn’t as padded as the Altra Olympus.
HOKA ONE ONE Speedgoat
A higher-stack shoe with the distinctive HOKA padding. This is prime for hikers who want more cushion and a secure fit. The latest version has a slightly wider toe box and a reinforced upper. These shoes are comfortable and durable, with a very sticky, aggressive outsole.
Saucony Peregrine 10
The latest iteration of the Peregrine has an updated lug pattern for better wet and dry traction. This is a moderate trail runner that sits firmly in the middle of being a great all-around trail shoe for hiking and trail running.
Salomon X Ultra Aero
A standard hiking shoe with a bit of a stiffer outsole and midsole. Right in the middle of the Salomon lineup. These are a durable hiking and trail running shoe for more rugged terrain.
Brooks Cascadia
People who wear the Cascadias swear by them. Comfortable right out of the box, these good-for-everyone trail runners are a classic model, but have the tendency for the mesh uppers to blow out before the end of the shoe’s lifespan.