Improper footwear can turn a potentially enjoyable outdoor adventure into a painful experience. When hiking, choose footwear appropriate to the terrain. Running shoes are lighter than hiking boots, making them easier to lift with each step, but they don't provide the durability or waterproof features of hiking boots.
Running Shoes
Running shoes are designed specifically for running. A pair typically weighs less than 20 to 25 oz. These shoes comprise a thin rubber outsole and a cushy EVA, or ethylene vinyl acetate, midsole with a synthetic upper. Running shoes don't provide your feet with much protection against the elements. If you venture out in the rain, expect wet feet. Geared toward running on pavement, running shoes don't provide much grip.
Hiking Boots
Light hiking boots weigh on average 2 to 3 lbs. per pair. The sole is thicker and more durable than that of a running shoe, and the material of the boot extends above the ankle to protect your feet from debris and the elements. They are often constructed of thick, high-quality leather. Hiking boots resist mud and water, but once wet, they take longer to dry out than running shoes. Their heavy tread is designed to grip rocks on the trail.
Exertion
The lighter weight of running shoes provides an advantage when it comes to the effort you expend. The difference between a light running shoe and a heavy hiking boot adds up -- after all, each mile you hike takes more than 2,000 steps. The extra weight required to lift a hiking boot up with each step adds up over time. Particularly on long-distance hikes, your feet and calf muscles may feel the extra weight.
Sprains
Although many people believe that heavy hiking boots help prevent ankle sprains, the extra support they provide is not enough. Lighter shoes may even prevent sprains because your sense of proprioception is less impaired, enabling you to feel the trail better and adapt to uneven conditions. However, hiking boots last longer and provide your foot with more support when faced with the rocks and roots of a trail.
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