Is it better to walk in trainers or walking boots?

By Claire

You’ve probably heard the quote: “A journey of a thousand miles begins with a single step.” A lesser-known translation puts it even better: “A journey begins beneath the feet.” And it’s true! Your feet do all the hard work. Whether you're strolling a few miles or tackling a long-distance trail, every step depends on them. That’s why it’s worth taking the time to get your footwear right. The right shoes won’t just support your feet, they’ll carry you through your whole experience. So, where to start?

Boots, Hybrids, Trainers or Trail Shoes?

What you wear depends on your feet, the terrain, and what feels good over time (not just in the shop).

Walking Boots

Solid support and waterproofing. Best for rough, muddy, or unpredictable terrain. Walking boots can be heavy, though, and they can take time to break in. These are not my favourite footwear for long-distance trails due to the weight and inflexibility. I do wear walking boots when the weather is particularly cold and wet and the trail is shorter.

Hybrid Boots

These are a great middle ground. Hybrid boots have the ankle support and grip of a walking boot, but are often more flexible and lighter. They’re a good choice if you’re mixing paths, hills and varied terrain. I really like hybrid boots because they’re lightweight but still give that bit of ankle stability. On the other hand, they don’t keep my feet as dry as full walking boots and with my grumbling achilles, I only wear them on short to medium trails, especially in wetter weather. They also lack the quick lace-up system that many walking boots have, which can be frustrating when you’re trying to tie or re-tie wet laces with cold fingers. Walking boots usually feature metal hooks or catches on the top two or three lace points, making it much easier to loosen or tighten them on the go. My go-to hybrid boot is the Roclite Mid GTX by INOV8, a brilliant British brand developed in the Lake District—the heart of the UK’s trail running and hiking scene. They’re light, grippy, and feel great on uneven ground.

Trail Shoes

My personal choice. Light, cushioned, and great grip. A lower heel is better than a boot on a long trail, and they have great grip. They don’t keep my feet dry, but I don’t mind wet feet, and they don’t give me blisters. My favourite was the ASICS GEL-Trabuco 12. They're light and cushioned. However, I now wear ASICS Trabuco Max 4. These are seriously cushioned, brilliant on mixed terrain and keep my feet feeling comfortable over miles and miles. I especially love the laces. They don’t stiffen up with mud or wet weather, and the built-in elastic lace keeper means no faffing with double knots.

Did you know? On a 10-mile walk, you’ll pick your feet up around 20,000 times. That’s 20,000 tiny chances for your socks to bunch, your laces to loosen, or your shoes to rub in just the wrong spot.

Trainers or walking boots?

As for trainers, they can work for some long-distance walks, especially in dry, mild conditions or on well-made paths. But over wet terrain, they offer little grip, and you may find yourself using extra energy just to stay upright. Trainers also don’t provide much protection on uneven trails, especially with loose stones or rocks, and you’ll soon start to feel every pebble underfoot.

If your route includes a mix of terrain, it can be worth taking two pairs of shoes... trainers for road or paved sections, and sturdier footwear for rougher ground. Trainers are also great to slip on at the end of the day to give your feet a break. However, if you’re carrying your full kit, you’ll need to weigh the pros and cons of extra weight. But if you’re using a luggage transfer service, having options can be a real bonus. So, whether you choose trainers or walking boots, it depends on the terrain, the distance and the weather.

Get the size right

Feet swell as you walk, so it’s usually best to go half a size to a full size up from your normal shoe size, but don’t overdo it. This isn’t cowboy country, and too much space means rubbing and blisters with every step. I always try both a size up and a half-size up to compare. Over the years, I’ve actually downsized slightly after realising that on descents, my feet were sliding forward and my toes were getting crammed against the front of the shoe.

Here are a few try-on tips:

• Shop at the end of the day

• Wear the socks you’ll walk in

• Look for at least a thumb’s width of space at the toes

• Make sure your heel stays put

• Get advice about the right fit for your feet and walking style

Feel for potential issues.

When you put your foot in the shoe or boot, it should feel comfortable straight away. Don’t rely on “wearing them in”. If they feel tight, awkward under the arch, or cause any rubbing or pressure, they’re not the right fit. Discomfort at the start usually means more trouble down the trail.

Don’t overlook the laces. 

Laces that are too short can be frustrating —especially if you want to double tie them and end up with a tiny bow that comes undone— while ones that are too long can flap, tangle, or trip you up. Flat laces tend to stay tied better than round ones, and no-tie systems or elastic keepers can save time and hassle on the trail. You’re not limited to the laces your shoes come with, either. Swapping out your laces can make a big difference in comfort and usability. Some shoes, like Salomon, come with a quicklace system built in, but you can also retrofit your own using a lace lock system, often called elastic lock laces.

I’m prone to broken blood vessels in my fingers—very painful. I’m more susceptible in the cold, and skinny, round, and stiff laces are the absolute worst. I’ve even had blood vessels pop just from carrying an overfilled shopping bag in one hand (the pressure alone can do it), leaving me with sore, bruised fingers for a day or more. Not something I want to deal with on the trail. That’s why I always choose softer laces that are easy to grip and pull tight without a struggle.

Where to buy your footwear?

It’s definitely worth trying shoes on in person if you can, especially if you’re new to the trails. Local running or outdoor shops often have knowledgeable staff who can help find the right pair for your feet and terrain. They’ll usually look at your gait (how you walk, how your foot strikes the ground, etc.), which makes a real difference.

Once you know your model and size, you might find better deals online. I often buy directly from ASICS because their returns policy is excellent. I also like Wiggle. You have to weigh up the returns policy against the price. It’s not worth saving a few pounds if you can’t return the shoes after a couple of short walks outside. At the start, it’s worth paying a little extra for the peace of mind of a generous return window.

One money-saving tip: look for last season’s model or less popular colours. They’re often significantly cheaper. And if you’re on a tight budget and the retailer has a strict return policy, wear the shoes indoors every day for a week to test the fit and feel before committing.

Trouble spots to watch

Even a good fit can go wrong. Keep an eye on:

• Toe ends – especially on descents

• Your achilles – that bit at the back of your heel

• Under arches or along the sides – pressure builds up over time

Blisters are the number one trail injury. I’ve seen them turn a lovely day out into a painful early finish. A good fit and the right socks can stop them before they start.

Before you step out

Break your shoes in. Wear them to the shops, out on short walks, even just around the house. Don’t save them for day one of a hike. And equally, don’t dig out an old pair that’s been sitting in the cupboard for months. Materials age, cushioning breaks down, and what once felt great might now cause problems.

Cut your toenails. Honestly, it matters more than you'd think! I wear gel polish on my toes and only get them redone every six weeks. Out of laziness, I don’t usually trim them in between, but running or hiking with six weeks of growth has bloodied my toes more than once. Don’t be me! A quick trim can save you from black toenails, blisters, or worse.

Pack a few essentials: blister plasters (I rate Compeed), a friction stick (also Compeed), and some regular plasters just in case. Make sure your first aid kit includes mini scissors and a roll of blister tape, too.

Sometimes, even with all the prep, blisters still happen. If you do feel a niggle on the trail —rubbing, pinching, burning— stop straight away! It’s so easy to fall into the trap of “I’ll check it at the next rest stop,” but acting immediately can save you from turning a minor discomfort into a full-blown injury. A quick sock adjustment, plaster, or tape job might be all it takes to keep the rest of your day from turning into a painful slog. Your feet are your foundation. Look after them, and the trail becomes a lot more enjoyable.

If you are not sure whether long-distance walking is for you, why not try a short or medium-distance walk along Hadrian's Wall with us? You’ll get a feel for the terrain, you can test out walking with poles, and pick our brains about all things long-distance walking and still be home in time for lunch!

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The Bit at the Bottom Where We Answer Stuff...

What does GTX mean on a boot or shoe name? It means that it is made from GORE-TEX. The three touted benefits are that the membrane's microscopic pores are small enough to block water from entering, while allowing sweat vapour to escape, and it is sturdy and durable.

What are the disadvantages of GORE-TEX? While GORE-TEX shoes and boots are great for keeping water out, they’re not perfect. If the outer fabric becomes soaked, moisture from sweat can get trapped inside, leaving your feet damp. They also take a long time to dry once wet, especially if water gets in from above — say, when you step in a deep puddle. Over time, the water-repellent coating can wear off, so you’ll need to reapply a waterproofing treatment to keep them performing well. Finally, they tend to be more expensive than the equivalent non-GTX shoe or boot.

How long is a long-distance walk? There’s no fixed distance, but most people consider a long-distance walk to be anything that takes more than one day to complete. In the UK, that might mean anything from a weekend trail like Isaac's Tea Trail or the Alwinton and Windy Gyle Circular to a week-long adventure along Hadrian’s Wall Path or St Oswald’s Way.

The world reveals itself to those who travel on foot. —Werner Herzog