Most thru-hikers today choose trail running shoes because they're lighter and dry faster than hiking boots and hiking shoes. It's a myth that one pound on your feet is equivalent to five pounds of pack weight. But the little bit of energy savings you might get from lightweight trail running shoes may add up over hundreds or thousands of miles on the Appalachian Trail, El Camino de Santiago, or Pacific Crest Trail. Which trail runners are most popular with thru-hikers? The best trail running shoes for thru-hikers are the Altra Lone Peak, Brooks Cascadia, Hoka Speedgoat, La Sportiva Ultra Raptor II, and Topo Athletic Tarverse.
best trail running shoes for thru-hiking
Altra Lone Peak
Most Popular Trail Running Shoe for Thru-Hikers
Main Benefits:
The trendy Lone Peak is the most popular trail running shoe for thru-hikers. Altra's roomy toe boxes accommodate swollen feet and provide room for your toes to spread naturally. That's a strong combination for long-distance trails. Lone Peaks also have moderate cushioning and lightweight mesh that should dry out relatively quickly if they get swamped with rain or sweat. Lone Peaks may not fit narrow feet, and Altra's "zero drop" is not for everybody. However, the Lone Peak has a cult-like following among thru-hikers and zero drop fans who prefer to have their bodies—not their shoes—provide cushioning, stability, and support.
best fit
standard to wide feet,
wide sizes available
best match
thru-hikers who prefer less-supportive shoes
This post includes affiliate links, including the links above. If you click on an affiliate link and buy something, the retailer may share a small percentage of the sale with Hiking Feet—at no cost to you. You can support Hiking Feet's free and independent content by using these links.
Brooks Cascadia
Most Supportive Trail Running Shoe for Thru-Hikers
Main Benefits:
On the other end of the spectrum, the Brooks Cascadia is a time-tested trail running shoe for thru-hikers who want more support and protection. Now in version 18, the Cascadia mixes moderate weight with moderate cushioning, aggressive traction, and comparatively sturdy soles—a mix that works for fast hikers traveling light on well maintained trails. If you're a thru-hiker who wants a relatively roomy fit and a more supportive trail shoe, the Cascadia has been a fixture on the Pacific Crest Trail and Appalachian Trail for a long time.
best fit
standard to wide feet
best match
thru-hikers who want a more protection
Hoka Speedgoat
Max Cushion Trail Running Shoe for Thru-Hikers
Main Benefits:
The HOKA Speedgoat 6 is the best trail running shoe for thru-hikers who want maximum cushion and minimum weight. HOKA's supersize midsoles will absorb some of the pounding on the trail, which might spare your feet from some of the trauma of thru-hiking. Made with firmer midsole foam than before, the Speedgoats have more backbone than you think, offering good support for such a light shoe. Not everyone loves HOKA's rocker and thick foam midsoles. However, if you want your feet to float on the trail, the Speedgoat is the max cushion shoe of choice for thruhikers on the PCT, AT, and CDT.
best fit
standard feet,
wide sizes available
best match
fans of lightweight shoes with max cushion,
hikers who prefer more "float" than "feel"
La Sportiva Ultra Raptor II
Best Thru-Hiking Shoe for Narrow Feet
Main Benefits:
Conversely, the La Sportiva Ultra Raptor may be the best trail running shoe for thru-hikers who want less "float" and more "feel" on the trail. This is a relatively stiff and supportive trail runner with a performance fit that's tailor-made for technical terrain. Ultra Raptors have great grip on rocks—thanks to La Sporitva's Frixion rubber outsoles—and the narrowest fit among the trail running shoes that I recommend. Ultra Raptors are the heaviest trail running shoes on this list. However, they may be a good option for thru-hikers who need a narrower fit and want more foot protection and rock traction.
best fit
Narrow feet,
wide sizes available (size up)
best match
hikers who prefer more "feel" than "float"
technical, rocky trails
Topo Athletic Traverse
Best New Trail Running Shoe for Thru-Hikers
Main Benefits:
To the best of my knowledge, the Topo Athletic Traverse is the first trail running shoe specifically made for thru-hikiers. With closed cell insoles and ventilated uppers, the Traverse is designed to dry quickly, and the light stability gives tired feet a boost when we stack up 15-20 mile days. The Topo Fit is similar to Altra, but it substitutes 5mm drop for 0mm drop with a more secure fit in the midfoot to put less pressure on thru-hikers feet and slip less on technical terrain. Personally, this shoe fits my moderately wide feet better than any other trail runner on this list. I'm also a fan of the Traverse's Vibram Megagrip outsoles. The Topo Traverse could be the best trail running shoe for thru-hikers who like the idea of Altras but want a more moderate fit and more cushioning, support, stability, and durability.
best fit
standard to wide feet
best match
thru-hikers,
low-drop fans (who had trouble with zero drop)
Is a trail running shoe best for your thru-hike?
Compared to other groups of hikers, thru-hikers generally prioritize weight savings over support or durability. That makes sense. Weight matters more on a 2000-mile thru-hike than it does on a 20-mile backpacking weekend.
That makes trail running shoes the most popular kind of footwear on long-distance trails. Trail running shoes weigh less than hiking boots and hiking shoes. In theory, that weight savings should translate into some energy savings.
But there are trade offs for choosing trail running shoes—which, after all, are not actually made for hiking.
For example, trail runners will be lighter and cooler on your feet. But they generally have less support than dedicated hiking boots and shoes. Your risk for ankle, foot, and toe injuries goes up as you give up ankle cuffs, stiffer soles, toe bumpers, cushioning, etc. to save a few ounces. In fact, three of the brands on this short list do not recommend thru-hiking in their trail running shoes (presumably to avoid lawsuits as hiking-related injuries have skyrocketed with the rise of trail runners).
Likewise, going lightweight will cost you in durability. Many thru-hikers try to get 500 miles out of their trail running shoes; however, most trail running shoes are made to last 250-300 miles—hundreds of miles less than the average hiking boot. That means you'll need to buy many pairs of trail runners for thru-hikes like the AT, PCT, or CDT.
It's up to you know your body, your pack weight, and your personal preferences. No doubt, trail running shoes now dominate the thru-hiking community. At the same time, many thru-hikers still choose hiking shoes for better support or durability. A few thru-hikers will also stick with traditional hiking and backpacking boots for their superior support, protection, and durability.
Hike your own hike.
buying trail running shoes for your thru-hike
Have you found the best trail running shoe for your thru-hike? If so, please consider purchasing them through the affiliate links above. That's free and easy for you—and helps Hiking Feet provide free and independent content to help hikers find the best hiking boots, hiking shoes, and trail running shoes for their hikes. if this post hooked you up, please consider hooking me up, too.
Remember, you'll need to buy several pairs of trail running shoes to complete a major thru-hike. Many thru-hikers claim to get 500 miles out their trail runners. However, most trail running shoes are made to be replaced every 250-300 miles. (Your actual mileage will depend on your weight and gait, the terrain you hike, shoe maintenance, etc.) That means you should plan on purchasing 5-10 pairs of trail running shoes to complete the Appalachian Trail, Continental Divide Trail, or Pacific Crest Trail.
Enjoy your thru-hike!
