Trail runners with 40+ lb pack?

I used to do science research work in the High Sierra summers for Cal Fish and Game and would go on multiple weeklong trips carrying packs a lot heavier then 40 pounds. Work required we cover a lot of ground (10-25 miles a day) and trail runners were pretty much the footwear of choice for everyone in our crew. Most people would beef them up by adding Superfeet insoles to help smooth out the granite edges

I think it is undeniable that increased loading on the sole of a trail runner will cause it to deform and become less supportive. However, that may not be anywhere near reasonable weights for hiking.

A 150 lb hiker with a 20 lb pack will be supported better than a 225 lb hiker with a 50lb pack. Thats common sense. And a 150 lb hiker with a 40 lb pack is probably fine too.

Lets be honest, are real running shoes ever even made with heavy people in consideration? How many 275 lb runners are out there? Not many. I see heavy people wear running shoes around town as daily footwear and some look like they really take a beating.

I guess I would say it probably depends on the person, and the shoe. However I would leave the ankle discussion out of it.

I don't see why not, as long as it has enough cushioning (not support).
I've done it. Best to have the ankle strength for it though and personally I'm a little more aware of where I step.

You have athletes who weighs over 200lbs that run; besides running and jumping will multiply your force exerted on the shoes.

I do fine. I'm one who goes with the Superfeet route. I'm 210lbs. without my pack. Never had any issues. And I get about 500 miles per pair of shoes. I do wear fairly minimal shoes all the time, and have strong feet, ankles.

I use merrell Moab Gtx trail runners, which are more like a low hiker, and I use orange superfeet with them. So I think the cushioning should be okay. I'm more worried about rolling an ankle, which it sounds like I'll be fine if I strengthen my ankles. How do I do that?
I suppose I'll start googling, :)

When I wore boots, my ankles turned a lot. With the more supportive footbeds on my trail runners, I haven't turned my ankles even once in the 3 years since I switched. In other words, it's the footbed, not that little strip of leather or fabric around the top, that supports the ankles! BTW, my feet are really deformed, so I need all the help I can get from my footwear!

My son doesn't backpack a lot, but he wears trail runners when he does. These are family backpacks, so he's carrying a lot of gear for the kids, including all the food for four. These trips are to the Olympic NP coast, and he's a surfer, so he's packing a heavy wet suit and carrying his surf board in addition. Total weight is in the low 40s, and he has no problem with trail runners.

All depends on whether or not you have a history of ankle sprains. If you've never seriously twisted your ankle before then you are probably good to use the trail runners. But if you have, the sprain will have damaged your ability to place your foot correctly on the ground, which will be made even worse with a heavier-than-normal pack; your risk of an ankle sprain will be pretty high.

I'm a physical therapist and it's not about "ankle strength" per se…it's more complicated than that and actually has to do with a sense called proprioception (joint position sense).

Hope that helps…

Btw…if you want to improve your ankle proprioception and "strength," start by just standing on one foot. Do it with your eyes open, closed, standing on pillows, do things with your arms, your other leg, etc to knock yourself off balance.

Hi Jennifer,
What you say makes sense, but I'm curious: how would wearing typical hiking boots improve things, in the case of a previous sprain? The conventional wisdom around here seems to be that hiking boots don't actually provide "ankle support."

(I wear trail runners, FWIW)

A higher cut shoe acts a lot like a knee sleeve: if you twist your ankle badly enough, it's going to sprain and the shoe/boot isn't going to prevent that. But by having increased sensory input all over the ankle, it helps the body add to the incoming information it uses to figure out where your foot is in space and how it hits the ground. Once you sprain your ankle you lose a great deal of that ability, and that seems to be the big reason why someone who gets a bad ankle sprain may continue getting sprains. Without good proprioception, every time your foot plants on the ground it's a bit of a guess EXACTLY how it lands. And you can see how hiking – and all those uneven surfaces we so love to walk over – could spell disaster if you don't have good control over how your foot strikes the ground.

As for the higher cut shoe/boot, the extra fabric and tight laces of the higher cut can actually prevent what might otherwise be a slight "tweak" from turning into a full blown sprain (If you look at the best ankle braces on the market they look a lot like boot uppers). A tiny portion of how that works is actual support from the shoe, but the rest comes from the improved proprioceptive feedback, which translates into improved control over your foot placement.

"I'm more worried about rolling an ankle, which it sounds like I'll be fine if I strengthen my ankles. How do I do that? I suppose I'll start googling, :)"

Dont Google, go on a long day hike, grab a peak, scramble, run, climb, stuff like that- your ankles will be ready.

:)

is wearing trail runners a problem? i'm age 55, wear la sportiva wildcats, carry 40+ pounds often because you have to haul your water in texas mountains. never had an ankle issue.

Hi
I never wear boots any more.
In the summer I often go backpacking with the family. I carry all the food for 5 of us for a week, which means i am often starting out with a 90 pound pack, it is a lot lighter at the end of the week when we have eaten all the food!
I never wear boots and have never had a problem, I use a pair of Luxury light poles which I rely on quite heavily when the going gets a bit tough.
If you are worried about the shoes taking the weight, try some Vivo bearfoots, they have no midsole to break down!
I have also used inov8 195s. I weigh about 190lbs.
Just go for it, boots give you blisters!
James