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 Ultraventure Pro.
best trail running shoes for thru-hiking
Altra Lone Peak
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. (It's also available in "all weather," but most thru-hikers want the non-waterproof Lone Peak for faster drying times.) 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
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Brooks Cascadia
Main Benefits:
The Brooks Cascadia is a time-tested trail running shoe that's also popular with thru-hikers. Now entering its 17th edition, the Cascadia mixes moderate weight with moderate cushioning, traction, and support—a mix that works for fast-and-light hikers on well maintained trails. This thru-hiker favorite has been a fixture on the Pacific Crest Trail and Appalachian Trail for a long time. If you like running in Brooks, there’s a good chance you’ll like hiking in them, too.
best fit
standard to wide feet
best match
thru-hikers who want a more protective trail runner
Hoka Speedgoat
Main Benefits:
The Hoka Speedgoat 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. You might feel as if you're hiking on mini-mattresses; however, the Speedgoats have more backbone than you think, offering good support for such a light shoe. Not everyone loves the love and feel of Hokas; their thick soles and high stack height are radically different from most shoes. If you want your feet to float on the trail, though, you won't find a more cushioned trail runner for the PCT, AT, CDT, or El Camino.
best fit
standard to wide 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
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 rocky terrain. At the same time, it's lightweight (compared to traditional hiking shoes) and offers good ventilation and breathability on long, hot days. Ultra Raptors also have great grip on rocks thanks to La Sporitva's Frixion rubber outsoles. Thru-hikers also like the Bushido II, an award-winning running shoe; however, La Sportiva recommends the Ultra Raptor over the Bushido for longer distances since it provides more cushion and foot support.
best fit
Narrow feet,
wide sizes available (size up)
best match
hikers who prefer more "feel" than "float"
technical, rocky trails
Topo Athletic Ultraventure Pro
Main Benefits:
Topo Athletic's Ultraventure Pro is made for ultra-marathoners, which also makes it one of the best trail running shoes for thru-hikers on long distance trails. The Pro version of the popular Ultraventure feels firm yet cushioned underfoot with a wide toe box and low (5mm) heel to toe drop. Much like the Altra Lone Peak above, Topo's roomy toe box and low drop encourage a more “natural” running or hiking style. However, the Ultraventure Pro has more cushioning, support, and durability than the Lone Peak, as well as a more secure fit. The shoe’s Vibram Megagrip outsoles should provide good grip on wet and dry surfaces. The Topo Ultraventure Pro could be the best trail running shoe for thru-hikers who like the idea of Altras but want more of a performance fit, more cushioning and support, and better durability.
best fit
standard to wide feet
best match
hikers who prefer a more natural fit & feel,
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!
