The great debate: Hiking shoes versus hiking boots

Boots or shoes? It’s the age-old hiking debate—echoed on trails, in Facebook forums, and even at your local gear shop. Ask ten hikers and you’ll get fifteen answers. But for women navigating wild tracks—from lush bush to alpine ridges—it’s more than a gear choice. It’s about understanding your body, your terrain, and what truly keeps you safe out there.

1. The Old Debate, Rebooted

Traditionally, hiking boots were the gold standard—high-cut, stiff, leather tanks that wrapped your ankles and clomped across mud with military confidence. The thinking was: more support = fewer injuries. Trail shoes and runners, on the other hand, were once considered too light, too flimsy, too risky for “serious” hiking.

Fast forward to today, and you’ll see seasoned trampers smashing 60km tracks in trail runners, while beginners are sometimes steered toward boots they don’t need.

The truth? Both can be right. But your fitness, hiking style, and terrain matter more than boot height.

2. Options on the Table: Pros & Cons

🥾 Hiking Boots (mid to high-cut)

What they are: Rigid, often waterproof footwear that covers the ankle, built for long wear and support.

Pros:

• Great ankle support on uneven or rocky terrain.

• Protective in cold, wet, muddy conditions.

• Helpful when carrying heavier packs (15kg+).

• Useful for beginners with weaker or untrained ankles.

  
  

Cons:

• Heavy (900g–1.3kg/pair), can tire legs.

• Take longer to dry if soaked.

• Less breathable—sweaty feet = potential blisters.

  
  

👟 Hiking Shoes or Trail Runners

What they are: Lightweight, flexible, often low-cut footwear with aggressive tread—built for agility and comfort.

Pros:

• Light (600g–850g), which reduces leg fatigue over distance.

• Fast-drying, breathable.

• Great for fast-paced day hikes or when carrying light packs.

  
  

Cons:

• Less ankle support—especially on rough, bushy, or off-track routes.

• May wear out faster (especially under 500km on rocky terrain).

• Not ideal for cold or snow conditions.

  
  

3. What Kind of Hiker Are You?

The best choice depends not just on the terrain—but how strong your body is, how heavy your pack is, and how well you’ve trained your body.

New to Hiking or Returning After Time Off?

Boots might offer a helpful brace for untrained ankles or knees. If you’re not used to long descents, uneven ground, or carrying weight, a solid boot can compensate for muscles that haven’t been challenged yet. But—and this is a big but—boots are not a substitute for strength. Supportive gear can help, but true injury prevention comes from strong glutes, stable knees, mobile ankles, and a body that’s prepared to adapt.

💪 That’s where AdventureFit Now comes in.

Our movement prep and strength programs are designed specifically for active women looking to build a resilient, injury-resistant body—not just for the gym, but for real-world challenges like:

• Slippery downhill sections on the Kepler

• Rock scrambles in Arthur’s Pass

• Carrying a pack for 5–6 hours over rooty, uneven trails

  
  

So yes—if you’re new to hiking or haven’t moved much in a while, boots might make things feel easier. But the real solution is joint training and strength conditioning.

Intermediate Hiker

If you’ve done a few day hikes or even an overnighter, and your fitness is solid, hiking shoes or trail runners might suit your pace and pack weight better. They’re less fatiguing, and you’ll feel faster and more connected to the terrain.

A strong core, hips, and ankles (built through targeted strength work) mean you don’t need “ankle crutches”—you’ve got your own built-in support system.

This group can often experiment with either type of shoe depending on season and terrain.

Advanced / Pack-Hauler / Alpine Trekker

Multi-day hikes, 12kg+ packs, and off-track travel through scree or wet alpine crossings? Here’s where boots often still win.

Wet feet in a bog at 1,000 metres with wind chill is no joke. Boots provide:

• Warmth and dryness

• Rock and snake protection (depending on where in the world you're hiking!)

• Longevity under harsh use

  
  

Even super-fit hikers often prefer boots —because it's not just about strength, it’s about resilience over time.

4. Choosing Based on Your Strength

Your body isn’t static. A “boot hiker” today might become a “trail-runner trekker” after a few months of structured training. Here’s how footwear fits into the strength picture:

Your Current State	What Might Work Best	Why
Weak ankles / recent injuries	Boots + mobility work	Immediate support + long-term resilience
Strong lower body / light pack	Shoes / trail runners	Let your body do the work, not the boot
Fit but new to uneven terrain	Either, with caution	Training + footwear practice helps build awareness
Strong & experienced + heavy pack	Boots or stiff shoes	Protection + joint support under load
Training with AdventureFit	Both (depending on hike)	Your body is your foundation—not your footwear

5. Summary: Let Your Body Lead the Way

• There’s no single right answer—but there’s a best answer for your body, your trail, and your training.

• If you’re under-trained or just starting out, boots offer temporary stability. But don’t rely on gear to fix weak joints—train them.

• If you’re actively strength training (hello, AdventureFit crew!), your movement prep gives you the freedom to go lighter, faster, and with confidence.

• Footwear is a tool—not a crutch. Choose what supports your goals, your growth, and your love of the outdoors.

  
  

Final Word

The track doesn’t care what’s on your feet—but your body will. Whether you wear trail runners through Abel Tasman or boots up to Mueller Hut, what really matters is how prepared your body is to move, adapt, and recover.

That’s what we do at AdventureFit: help you build the foundation for everything else—so you can explore deeper, hike longer, and never be held back by weak links.