Topic: The Best Thru-Hiking Shoes of 2023 (Read 65 times)
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The Topo Ultraventure has been gaining popularity in recent years. It splits the difference between more traditional trail runners like the Brooks Cascadia and the minimalist Altra Lone Peaks. Like the Lone Peaks, it has a wide base, particularly in the toe box. This supports some foot growth and allows toes to splay. The biggest difference is the increase in stability in the midsole. This makes it a more forgiving option for hikers with pronation issues. The slight heel drop also supports less flexible ankles.
In the great maximalist versus minimalist debate, the maximalists’ clear choice has long been the Hoka Speedgoat. The extra-cushioned midsole provides plenty of support and relief for tired feet, and its mid-heel drop means you can still accrue some of the benefits of a midfoot strike pattern (without punishing you if you are a heel striker).
Brosnihan notes that the rocker bottom on this shoe (the distinctive banana curve) also makes this an excellent choice for individuals with tight ankles and big toes. More traditional shoe shapes rely on the bend of your foot to handle all the motions in a gait cycle. As your foot hits the ground and your shin moves past your ankle, you push off again with your big toes. If any of those motions cause strain, then a rocker bottom can help to alleviate disco*fort so you can hike farther and faster.
This shoe has a much more supportive midsole than the Altra Lone Peaks. However, Brosnihan says that the stack height of the Hoka Speedgoats can actually result in more ankle rolling for some people.
If you’ve been backpacking in boots or hiking shoes and are only looking at transitioning for your thru-hike, then a word of warning: Your feet have a lot of learning to do. Supportive, cushioned hiking boots that hug your foot do not develop foot strength at the same rate as less supportive trail runners. Switching without properly training your feet can lead to issues like plantar fasciitis.
But you can get a lot of the benefits of lightweight trail runners without having to co*pletely retrain your foot. The Brooks Cascadia heel drop mirrors that of many hiking boots. Its cushioned midsole with good lateral support and arch support helps take care of your feet. It even had a narrower fit, mirroring the mold of hiking boots. Brosnihan noted that this shoe was especially good for individuals with ankle issues.
If you are hesitant to switch from your current hiking shoes at all, then the Salomon XA Pro 3D V8s are worth experimenting with. They are more of a hybrid trail runner–hiking shoe than other picks on this list, with an usually high heel drop. But they are still lightweight and breathable, which is essential for pounding out miles and reducing blisters. And when the near inevitable foot growth occurs, Salomon offers these in a wide.
If you love the Altra Lone Peaks but don’t love the lack of cushion, then the Altra Olympus might be the shoe for you. It adds in a substantial amount of cushion with 5mm contour insoles. The Olympus retains the features that have made the Lone Peak such a hit with thru-hikers: the zero drop and wide toe box. Brosnihan reco*mends that if you are at a shoe store checking out the Lone Peaks that you try out a pair of the Olympus at the same time. That way if you run into trouble with the lack of cushion of the Lone Peaks on trail, you’ll know if its maximalist Altra counterpart will work for you.
When I mentioned the Vivobarefoot Primus FG—my go-to for my Colorado Trail thru-hike—to Brosnihan, she hesitated. “I think people should analyze what their goals are,” she began. “The whole premise behind the barefoot shoes is to allow a natural foot pattern and full splay and foot strength. If you want to take that route, and there are benefits, you have to be willing to co*mit on both sides of the hike. They have to do the work ahead of time to reap those benefits. It’s not a ‘put these on and all your problems go away’ kind of shoe.”
This advice tracks with my experience. I had run in barefoot shoes for years prior to my first thru-hike (the first few months of which were extremely humbling). They’re all I’ve worn after my Colorado Trail hike because other styles of shoes no longer work with my feet. But I’ve also known plenty of people that tried to make the switch and found that it just didn’t work for them. You don’t want to find that out in the first two hundred miles of your thru-hike.
If you’re already a barefoot shoe person and the stack height on the Lone Peaks is giving you major pause, the Vivobarefoot Primus FG is a great option. It preserves the zero drop, low stack height, no arch support, and foot splay you are accustomed to while adding in some toe protection, robust upper, and some serious lugs.
While some first-time thru-hikers have been using the best trail runners for years, plenty of individuals are considering making the switch for the first time. If you have been using one of the best hiking shoes or hiking boots, there are a few things to know about your own foot before choosing a pair of shoes.
While knowing your correct shoe size is important to finding correct fitting thru-hiking shoes, it’s also important to know your foot’s width. Brosnihan explained that many blisters result from poor-fitting shoes, and that too-narrow shoes can result in bunions. Keep in mind that even if you start your hike with a standard width foot, it’s more likely than not going to expand over the course of your hike.
Pronation refers to the movement of the foot to the side as you step down and transfer the load of your body to it. A neutral pronation would show no left to right movement. When the foot shifts outward, toward the pinky toe side, it is called supination or underpronation. Individuals who underpronate will be more likely to roll their ankles. Overpronation is when your foot leans in toward your arch.
According to Brosnihan, a way to see if you over or under pronate at home is to take a heavily used pair of shoes and put them side by side on a table. If the shoes themselves naturally lean to one side, that’s a strong indicator of the direction of pronation. Hiking in unsupportive shoes for those that pronate heavily in one direction is mechanically similar to walking on a side slope. Do that all day, every day, and injury will likely result.
If you under or overpronate—or are prone to rolling your ankles—look for shoes that have a thicker, stiffer midsole, as this will provide more lateral stability.
Facing a wall, get into a half-kneeling position with your front knee and toes both touching the wall. Keep you knee against the wall and slide the heel back as far as you can. Stop when the heel starts to lift up. You should be able to get the width of your hand between your toes and the wall for optimal ankle mobility. If you can only get your knee an inch or two past your toes, you might do best to start with a higher drop shoe. Work on eccentric calf raises and ankle mobilizations to improve ankle mobility.
To test big toe mobility reach down to the front foot in the kneeling position and lift the big toe up keeping the rest of the foot flat. Ideally you can lift the toe to about a 40 degree angle without pain. If there is stiffness in the big toe then a rocker bottom shoe may be your best fit.
One of the biggest decisions to make in thru-hiking footwear is between minimalist shoes, which have a bare minimum of foam in the midsole (like the Altra Lone Peak) and maximalist shoes, which are heavily cushioned (like the Hoka Speedgoat). Whether you need the extra cushion of a Hoka depends on your strike pattern. If you have a light midfoot strike when you walk, you may do better with a minimalist shoe. While people with a harder strike, particularly heel strikers, will benefit from a maximalist shoe. Brosnihan further noted that while it is possible to consciously change your strike pattern, you shouldn’t expect it to change just because you’ve changed shoes.
If you are transitioning from a traditional hiking boot or shoe, keep in mind that most trail runners have a lower heel drop, which can affect your strike pattern.
You can assess what kind of arch you have at home using the foot posture index, but if you have a history of foot problems, Brosnihan reco*mends consulting a podiatrist or PT. They can thoroughly evaluate your foot. In addition to looking at the height of your arch, it’s also important to check whether they stay or collapse while you walk. Individuals with a history of problems in this area may benefit from one of the best insoles for hiking.
Brosnihan notes that individuals with flatter arches may have more issues with plantar fasciitis. Hikers should be aware of whether their arches are flattening out over the course of their hike. The day-in, day-out repetitive motion of a thru-hike coupled with a heavier load can lead to plantar fasciitis.
Brosnihan has seen in her time treating thru-hikers that one of the biggest issues with switching to trail runners with a lower heel drop is a lack of calf strength. She reco*mends that first-time thru-hikers take special care to strengthen their calves. Do this by carrying a backpack while wearing the shoes you plan to thru-hike in.
If you are unsure about what kind of thru-hiking shoe you should purchase based on the above criteria, Brosnihan reco*mends finding a professional to help you assess your needs. One option, of course, is to consult directly with her by booking a consultation with Blaze Physio. But there are other options as well. Both physical therapists and pedorthists, who often work at running stores, can evaluate your feet. Brosnihan notes that if you get your foot evaluated at a shoe store, be careful that the shoe they ultimately reco*mend fits your needs. Too often shoe store specialists will reco*mend an inappropriate shoe, simply because it is what they have in stock.
The heel drop refers to the height difference between the midsole at the heel and the toe. Most hiking boots have an 8mm or higher heel drop, while typically trail runners have a 3mm to 5mm heel drop. Heel drops serve heel strikers well as they help to cushion their foot and absorb some of the impact that would otherwise go up their leg. For midfoot and forefoot strikers, on the other hand, high heel drops can unnaturally alter their gait.
As the Outdoor Life gear team learned first-hand, going from a high-drop shoe to a low-drop or zero-drop shoe like the Altra Lone Peaks is one of the biggest changes you can make in your footwear. For some people, this switch can reduce pain and open up their stride; for others, it’s the co*plete opposite and can actually result in more pain than they had in their previous footwear. But one thing we know for sure is that your first day wearing a backpack with a zero-drop shoe should not be your first day on the PCT. If you