Trail running and hiking use the same paths. The difference is what you do on them. Hiking is walking at a pace you can chat at, with time to stop and look around. Trail running is running over natural terrain, walking the steep climbs, at, possibly a much higher effort, with less kit and different footwear.
I hike, and I enjoy it. But I am a trail runner and a UKA-qualified running coach, so I see the two very differently from most people asking this question. The overlap is bigger than you would think, and the differences are more practical than philosophical.
What Is the Difference Between Trail Running and Hiking?
It comes down to five things: pace, effort, kit, footwear and mindset. The terrain itself is often identical. The same footpath can be a gentle Saturday hike and a Sunday training run. What changes is how you move over it.
Pace and effort
A hiker walks the whole way. A trail runner runs what is runnable and walks what is not.
On a steep climb I walk, and so does almost every other trail runner. We call it power hiking (you will find it in my trail running glossary), and it is a genuine skill. So yes, trail runners hike, constantly. The difference is that we do it with purpose, with our heart rate up, and we start running again the moment the ground allows.
That is why time on your feet is so different. A route that fills a hiker’s whole day might take a runner a couple of hours. A hike is a conversation. A trail run has you breathing hard on the climbs and concentrating on every step of the descent.
Kit and what you carry
Hikers carry more because they are out for longer and stopping more often: spare layers, a proper lunch, a flask, sometimes a stove. Trail runners carry less, in a running vest rather than a rucksack.
Less does not mean nothing. The hills do not care how fast you are moving. If the weather turns or you turn an ankle, you cool down quickly once you stop, so a waterproof, warm layer, food, water and a phone are non-negotiable for a runner just as they are for a walker. My guide to running vests and hydration packs covers what to look for, and my kit list covers what to pack.
Footwear
This is where the two really part ways.
Hiking boots are built for support, protection and carrying weight. They are stiffer, heavier and higher in the ankle, which suits a long day with a rucksack on your back.
Trail running shoes are lighter and more flexible; they drain quickly, and they have lugs (the studs on the sole) designed to grip mud, wet grass and rock. The Salomon Speedcross 6 is the classic example. Those aggressive lugs make it outstanding on soft, muddy ground, which describes most British trails for much of the year. The trade-off is hard surfaces. On tarmac and hardpack, the lugs feel uncomfortable and wear quickly, so it is not a shoe for mixed routes or road-to-trail links.
Can you hike in trail running shoes? Yes, and plenty of people do, particularly on drier routes with a light pack. They are comfortable, and you will not be carrying the weight of a boot. I would choose boots for wet, rough ground, heavy loads or if you want the extra ankle support. Neither is wrong. It depends on the terrain, the weather and how your feet feel at the end of the day. The Salomon Speedcross 6 is a good trail running shoe and a good hiking shoe if you are seeking comfort and grip.
If you want the full picture, read my Salomon Speedcross 6 review. If you are torn between maximum grip and an all-rounder, my Salomon Speedcross 6 vs Hoka Speedgoat 7 comparison will help you decide.
Poles: the kit that works for both
Poles are one of the few pieces of equipment that genuinely crosses over. Hikers use them to take load off the knees on descents and to steady themselves on uneven ground. Runners use them for the same reasons, mainly on long, steep climbs where running is out of the question and every bit of efficiency counts.
Whether runners should use them is a debate, and I have a clear view. Use them for ultras of 50k and beyond on hilly terrain, where the energy savings compound over many hours. Do not use them in short races, and always check the race rules first. You can use hiking poles for running, but they are heavier and do not fold as compactly as poles built for runners, which stow in a vest while you run the flats. My full guide to trail running poles covers what to buy and how to use them.
Technique and terrain
Hiking is about walking economically over rough ground. Trail running adds skills of its own: shorter, quicker steps on technical ground, reading the trail ahead to pick your line, staying relaxed on descents and using your arms for balance. Running downhill on loose, wet ground is a skill that takes practice, and it is the one I spend the most time on with runners I coach. My guide to hill running technique is the place to start.
Mindset
Hiking is often about the destination and the experience: the summit, the view, the pub at the end. Trail running is more about the movement itself, the rhythm and the feeling of flowing over the landscape. Neither is better. Some days I want to go fast and feel my legs working. Other days I want to walk, look around and stop for a brew.
Is trail running harder than hiking?
Mile for mile, yes, because the intensity is so much higher. But a long, heavily loaded, multi-day hike is demanding in a different way. They are different kinds of hard.
Can you do both?
You should. Hiking builds time on your feet and confidence on rough ground, and running builds speed and strength. If you hike already, you have a head start on fitness and navigation. To try trail running, take a walk you know well, run the flats and descents and walk the climbs. This trail running for beginners guide walks you through it, and if you are coming from the road, read switching from road to trail running.
Trail Running vs Hiking FAQs
Is trail running the same as hiking?
No. Both take place on off-road paths, but hiking is walking at a steady pace, while trail running is running, with walking on the steep sections, at a higher intensity and usually with lighter kit.
Do trail runners hike?
Yes. Power hiking the steep climbs is a normal and effective part of trail running, and even experienced runners do it.
Can I hike in trail running shoes?
Yes, especially on drier routes with a light pack. Boots are a better choice for wet, rough ground or heavier loads because they give more support and protection.
Are Salomon Speedcross shoes good for hiking?
They are designed for running, with aggressive grip for soft and muddy ground. Some people do hike in them, but they are not built for carrying heavy loads or for long days on hard surfaces. Read my Salomon Speedcross 6 review for more detail.
Do I need trail running shoes to start trail running?
It is worth having them. Trail shoes have more grip, a tougher upper and better protection than road shoes, which makes a real difference on mud, wet grass and rocky ground.
Do trail runners use poles?
Many ultra runners do, particularly on long, hilly courses. They are not usually needed for shorter races, and you should always check the race rules. See my guide to trail running poles.
Can I use hiking poles for trail running?
You can, but they are not ideal. Hiking poles are generally heavier and do not fold as compactly as poles designed for running.
Is trail running harder than hiking?
Mile for mile it is harder, because the effort is higher. A long, loaded hike can be very tough too, so it is best to think of them as different kinds of hard.
Is trail running good for beginners?
Yes. You do not have to be fast. Start on easy routes, walk the hills without guilt and build up gradually. Read my trail running for beginners guide to get started.
What should I carry on a trail run?
It depends on the distance and conditions, but usually water, food, a waterproof jacket, a phone and appropriate layers. For longer or more remote runs, add navigation, a whistle and basic first aid.
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