When it comes to hiking footwear, there’s a dizzying amount of options out there. Inevitably, the question of whether you should go for a mid cut, low cut, high ankle boot, or even sandals will come up.

There are several schools of thought on the topic: hardcore boot enthusiasts will insist that the only safe option is rugged, high-top, seemingly bombproof hiking boots. Ankle support, they’ll tell you, is of utmost importance.

On the other hand, there’s a growing contingent of hikers who swear by low-profile trail running shoes, preferring the lighter and more streamlined design.

And then, there are the sandal advocates, who find the fresh air between their toes liberating, arguing that the only real necessity is a strong sole and comfortable straps. 

So, what’s best? Sturdy, high- or mid-cut boots that may weigh extra but could protect your vulnerable bony ankles? Or perhaps the sleek, lightweight trail runners that will make you fly down single-tracks with ease?

First, let’s dive into the different types of footwear and ankle support.

*Disclaimer: The above contains affiliate links, meaning we get a small commission if you purchase through those links. These are just examples of boots in each category for you to see and look around. They happen to be models and reputable brands that we have tried and had success with.

To help determine what’s the best style of footwear for each situation, we asked two strong cohorts of hard-core hikers: Women of the Pacific Crest Trail and Hiking Colorado Facebook groups. We also took a look at footwear studies (references at bottom of post), and incorporated our own general knowledge to help you make the best decision.

Despite what you may think, if you have a history of ankle issues, those high-top boots won’t necessarily save your ankles. A 2014 study conducted by the Journal of Foot and Ankle Research found that high-top shoes may actually have a detrimental effect on ankle stability.

In the study, researchers found that the shoe collar height didn’t influence ankle stability when participants landed on a tilted surface. High-top shoes could actually prevent ankle muscles from engaging; “…this might be detrimental to establishing and maintaining functional ankle joint stability in ankle strain situations,” the study reads.

Based on the study’s findings, ankle stability need not be a factor when choosing footwear. The true benefit of high- or mid-cut versus low-cut is in the way they can protect from the elements, not to mention pesky rocks and other debris that may try to sneak into your shoes while you cruise down the trail.

From the PCT group, about a dozen women responded with nearly unanimous answers: trail running shoes, all the way, they said. Now, there are some good reasons for lightweight shoes for those doing the 2,650-mile PCT: many people are going for huge distances each day, which means they’re of the light-and-fast mentality. Also, they’re typically hiking in warmer/dryer seasons, so waterproof shoes aren’t always a necessity.

Judy Flexer has been an avid hiker for over 50 years. She started section-hiking the PCT 15 years ago, and has completed 2,400 miles of it with her husband. She plans to complete her final 274 miles this year.

“It’s been trial and error,” Judy said of her experimenting with footwear. She started as many do, with stiff leather boots. When she started section-hiking the PCT, however, she switched to trail runners, and said she wouldn’t go back. In fact, she kept going lighter and lighter every few years, and ended up with a shoe so lightweight that it gave her plantar fasciitis and tendonitis in her feet. The injury hasn’t changed her feelings about trail runners, but she now wears a stiffer shoe that prevents her from bending at mid-foot.

Another PCT hiker Connie Westbrook agreed, saying that when she switched to trail running shoes, it was the first time she didn’t get heel blisters or felt pain in her feet, even when wet.

And then there were the minimalists, with two women saying sandals were their go-to.

For thru-hikers, it’s all about speed, so it’s common to see most PCT hikers in lightweight footwear. Heavy hiking boots tend to slow you down, as the Sir Edmund Hillary adage declares, “a pound on your feet equals five on your back.” In fact, it has scientific backing: a study from the US Army in the 1980s found that even small increases in the weight of footwear requires higher energy expenditures for walkers and runners.

So, what’s the argument for boots?

For one, if you’re hiking in shoulder seasons or winter and know you’ll encounter some snow or colder temps, the higher the cut, the more protection and warmth you’ll achieve. A waterproof boot will allow you to get through stream crossings or the occasional snow patch with far more ease and comfortability than low-cut trail runners.

Another factor to consider is the weight on your back: high- or even mid-cut boots can provide more general stability and comfort if you’re carrying a huge pack with a week’s worth of food and supplies. Higher-cut boots are also typically made from sturdier materials than most trail runners, so will likely last longer.

Hikers from the Hiking Colorado group also weighed in, many saying they like to have both high- and low-cut boots in their closet so they can dress to the conditions.

“My low profile shoes feel more like sneakers and weigh much less, which I prefer, especially for shorter hikes on well groomed trails,” hiker Amber DeAnn said. “Anything not well groomed, snow, mud, ice, etc., and I throw on the boots.”

Aaron Smith said he only uses boots on snowy ascents. For most of the year, he’s in trail runners, especially if he’s covering distances over 10 miles. “A lighter pack allows for light footwear,” he said.

Another group member, Kevin Munson, said he’s a fan of the higher cut shoes for backpacking, enjoying the sturdiness they provide. But, he’ll typically opt for the trail runners when he’s not hiking with a lot of gear on his back.

Chelsea Reese said she highly recommends that you try shoes before you buy, because she can’t stand the feel of mid-cut shoes on her ankles. “I went for a hiking shoe that looks like a hiking boot, but in the shape of a tennis shoe,” she said. “I love actual boots too. That dang mid-rise though!”

So, what footwear is best for you? There are several factors to consider.\

Terrain: One of the first considerations should be evaluating the terrain where you’ll be hiking. If you’re bush-bashing, river-crossing, or mud-mucking, you may want the sturdy protection that a boot can provide. Even though they may not do much for ankle stability, the high-tops could save your ankles from the elements. However, if you’re headed out on a summer hike to bag 10 miles on a well-packed and flat single track, trail runners would be a better option for both speed and comfort.

If you’re an avid hiker looking to experience a diverse range of trails from the backcountry to the frontcountry, it’s a good idea to invest in both a pair of boots and a pair of trail runners. You’ll be able to head into any terrain or objective with more confidence, and will likely come away with a greater knowledge of your capabilities.

Study on weight of boots and performance: https://www.tandfonline.com/doi/abs/10.1080/00140138608968276

Study on ankle stability and high- vs low-top shoes: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3943374/