Can You Wear Running Shoes for Hiking? (Here’s When It Works and When It Doesn’t)

If you're just starting out and staring at your closet, you’ve probably asked yourself:
Do I really need hiking boots… or can I just wear my running shoes?

The short answer:
Yes, you can wear running shoes for hiking in some cases.
But they’re not always the best tool for the job.

Here’s how to know when your runners are enough, when they’re not, and how to keep your feet happy on the trail.

When Running Shoes Are Fine for Hiking

If you’re going on a short, well-maintained trail in dry weather, running shoes can get the job done.

Good for:

• Day hikes under 5 miles
• Groomed trails with few rocks or roots
• Dry, warm conditions
• Flat or rolling terrain
• Beginner hikers without gear weight

In fact, many lightweight hikers and trail runners intentionally use running shoes for speed, comfort, and flexibility.

The key is knowing your trail conditions and your own comfort limits.

When Running Shoes Might Let You Down

There’s a reason hiking shoes exist. Running shoes aren't built for:

• Rugged terrain
• Heavy backpack loads
• Mud, snow, or water crossings
• Sharp rocks or uneven ground
• Cold or wet weather

Risks include:

• Slipping due to poor tread grip
• Sore ankles from lack of support
• Wet feet with no waterproofing
• Worn-out cushioning after long distances

Your feet are your foundation out there. If your shoes aren’t right, the trail will let you know fast.

The Compromise: Trail Runners

If you want the comfort of a running shoe but the durability of a hiking shoe, consider trail runners.

They offer:

• More aggressive tread
• Toe protection
• Reinforced uppers
• Better drainage and quick-dry materials

Some experienced backpackers even hike full thru-trails like the Pacific Crest Trail in trail runners.

Pro Tips for Wearing Running Shoes on the Trail

If you decide to wear your road shoes for a hike:

• Know the forecast, avoid wet trails
• Bring spare socks in case of sweat or water
• Use trekking poles for extra balance
• Clean your shoes after, trail grit breaks down running shoes fast
• Watch your ankles, take your time on uneven ground

You’ll likely be fine on a beginner-level trail, just don’t push them beyond what they’re built for.

At 7th Step, We Say: Start with What You Have — But Know the Limits

Your first hike shouldn’t require a $300 gear haul.
That’s why our Starter Kit is built to match lightweight hikers and beginners — no matter what shoes they show up in.

Pair it with basic runners on a dry day, and you’ve already taken your first step toward the wild.

→ Get the Starter Kit
And let your feet lead the way — no heavy boots required.