Trail shoes are more energy efficient than boots, help reduce blisters, and are no more likely to lead to injury.
The era of clunky boots is giving way to the age of trail shoes, and for good reason. Not only are trail shoes more energy-efficient, but they also help reduce blisters and are no more likely to cause injury than their heavier counterparts.
If you’re still lacing up heavy tramping boots before heading into the backcountry, it might be time to reconsider your choice of footwear.
Here’s the case for trail shoes.
Energy Efficiency
Let’s start with a bit of wisdom from the legendary Sir Edmund Hillary: “A pound on the foot is worth five on the back.” This isn’t just a catchy phrase; it’s a fundamental truth of tramping. When you’re out on the trail, every ounce matters, and the weight on your feet impacts your energy levels more than you might think.
The U.S. military has studied this phenomenon extensively, and their findings are clear: the heavier the footwear, the more energy you expend (at more than a 4:1 margin). This has also been backed up by research with hiking gear specifically. Tramping boots, with their sturdy build and thick soles, weigh significantly more than trail shoes. This extra weight requires more effort to lift with each step, leading to faster fatigue. Trail shoes, on the other hand, are designed to be lightweight and flexible, allowing you to cover more ground with less effort.
Blister Prevention
Blisters can turn a beautiful hike into a painful ordeal. Traditional boots, with their stiff construction, often contribute to hot spots and blisters, especially during long hikes. The rigid materials don’t flex with your feet, causing friction in all the wrong places.
Trail shoes are a different story. Built with softer, more breathable materials, they conform to your foot’s shape and move with you. This flexibility reduces the friction that leads to blisters. Plus, trail shoes are designed to dry quickly, so even if you encounter wet conditions, your feet are less likely to stay damp—a key factor in blister prevention.
We recently published a whole article on blister prevention, you can read it HERE.
Safety and Stability Myths
One of the most persistent myths about tramping boots is that they provide better ankle support, thus preventing injuries. While it’s true that boots offer more ankle coverage, studies have shown that they don’t necessarily reduce the risk of injury.
The U.S. military’s research found that soldiers wearing lighter footwear, such as trail shoes, experienced no higher rates of injury than those wearing traditional boots. In fact, the added flexibility and lighter weight of trail shoes can actually improve your balance and agility on the trail, helping you avoid missteps in the first place. The same is true with energy efficiency - when you're tired, you're much more likely to make mistakes.
If you want stability, trekking poles are a much better option. They're also multipurpose since you need them to pitch your tarp or tent (do we need another article on why you should ditch your freestanding, poled tent too?)
The Modern Tramping Footwear Choice
As tramping evolves, so too should our approach to gear. Trail shoes represent the next step in this evolution. They’re lighter, more comfortable, and just as safe as traditional boots—if not more so. The reduced weight on your feet allows you to hike longer and more comfortably, whether you’re tackling a rugged trail or a multi-day trek.
It almost goes without saying that while trail shoes are the superior choice for most tramping conditions, there are still situations where boots have their place. If you're venturing into snowy or icy terrain where the use of crampons is necessary, a sturdy pair of boots becomes essential. Crampons require a solid, stiff sole to attach securely and provide the traction needed on slippery surfaces. However, for the vast majority of tramping adventures that don’t involve snow and ice, trail shoes remain the best option for comfort, efficiency, and overall performance.
So next time you’re gearing up for a tramp, consider leaving the boots behind and reaching for a pair of trail shoes. Your feet—and your energy levels—will thank you.
LEGG, S. J., & MAHANTY, A. (1986). Energy cost of backpacking in heavy boots. Ergonomics, 29(3), 433–438.
JONES, B. et. al. (1983). The Energy Cost and Heart Rate Response of Trained and Untrained Subjects Walking and Running in Shoes and Boots. Army research inst. of environmental medicine.
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