How Hiking Shoes Should Fit (So Your Feet Don’t Hate You)
If you’ve already figured out whether boots, hiking shoes, or trail runners are right for you, you might think you’re done.
But here’s the part a lot of new hikers don’t realize until they’re limping back to the car: choosing the type of shoe is only half the battle.
Even the most comfortable-feeling shoe in the store can turn into a blister factory, a toenail assassin, or a downhill toe-smashing nightmare if the fit is off.
And yes, you may have heard the “go up a size” rule. Great in theory, but not super helpful when every brand sizes things differently.
You know how you’re one size in one clothing brand and a totally different size in another? Hiking footwear is the same.
So instead of chasing numbers on a box, let’s talk about how hiking shoes should actually fit your feet.
1. Test the Toes and the Heel (Use the Fake Rock!)
This is why many outdoor retailers have that mini rock ramp thingy.
You’re supposed to actually test the shoe, not admire it in the mirror.
Going downhill: your toes should not hit the front of the shoe. If they do, you’re signing up for soreness or black toenails. Gross, but common.
Going uphill: your heel should stay secure, not lift with every step. A little movement can sometimes be fixed with lacing tricks, but a sloppy heel? No amount of fancy knots will save you.
And remember: toe pain can also come from low volume, meaning the top of the shoe presses down on your toes and rubs. This happens more often than people realize.
2. Snug, Not Squeezed
Your foot should feel secure but not suffocated.
Feet swell during hiking, mostly in width and volume, not length. So going “up a size” for swelling isn’t usually necessary.
If swelling worries you, look for:
higher volume shoes
wider options
or mesh uppers that have more give
…but not longer shoes.
Pro tip: Your feet swell throughout a normal day, so try on hiking shoes after you’ve been on your feet for a while. This gives you a better idea of how they’ll feel on trail.
Pro tip #2: Wear the socks you’re going to hike in. If you try on shoes with thinner or thicker socks than you’ll wear on trail, the fit will feel different.More on proper hiking socks and why they are so important coming soon.
3. Make Sure the Arch Lines Up With Your Arch
This is one people don’t think about.
When you stand in the shoe, you should feel the arch sitting where your arch is, not too far back, not halfway up your toes. If the arch support hits the wrong spot, the shoe will feel “off” no matter what size you try.
4. The Lace Panel Test (aka Volume Check)
Basically the space where the laces run and the eyelets are.
Here’s the insider test most people don’t know:
When the shoe is laced and tied, place two fingers across the laces on the top of your foot (across the lace panel).
If your fingers cover the eyelets, the shoe has too much volume for your foot.
If you see extra space beyond your fingers before the eyelets, the shoe doesn’t have enough volume and will feel tight.
If either is happening, the shoe just isn’t built for your foot shape.
And yes, that’s frustrating. Especially when you love the look. But looks won’t save you at mile five.
5. Foot Types & Brands That Usually Fit Them Well
Just like in the “Boots, Hiking Shoes, or Trail Runners?” post, consider this your starting point, not a rulebook.
Narrow feet:
Salomon
La Sportiva
Wide feet:
Keen
Merrell (some models; not all are wide-friendly)
Big toe box:
Altra
Topo Athletic
Keen (many models do have generous toe boxes)
Lots of cushion:
Hoka
On
Stronger arch support:
Oboz
And if you love a shoe but it needs a little more (or less) arch support, swap in a different insole.
Brands also vary by model, so always try on multiple styles.
6. Don’t Buy a Shoe for Someone Else’s Foot
I can’t tell you how many folks came into REI absolutely determined they had to buy a certain brand because their friend, favorite influencer, or random dude on the trail swore by it.
Then they’d try on a two shoes, the one they thought they needed, and the one I recommended based on their foot, and their eyes would get huge.
It’s not that the person recommending the shoe was wrong.
What works for one person’s foot might not work for the next person’s foot.
Your feet are one-of-a-kind. Treat them that way.
7. Don’t Choose The Pretty Ones Over The Comfortable Ones
You’re hiking, not walking a runway.
If you fall in love with a shoe because it’s cute, but it’s uncomfortable in the store, you will absolutely regret it miles down the trail. I’ve seen this so many times.
Comfort first.
Cute shoes don’t matter when you’re limping back to your car.
If you’re torn between two, then I guess it’s okay to take looks into account.
Final Thoughts
Proper fit matters more than brand, price, or what worked for your hiking buddy.
Take the time to test, walk, climb, and trust what your feet are telling you in the store. If the shoe feels off in the store, it will probably feel miserable at mile 5.
Happy feet come from a good fit and a comfy sock that does its job, but more on that in the next post.
Your Turn
Have you found a shoe you love? Or discovered a surprising brand that fits like magic?
Drop it in the comments! Your tramily would love to hear what’s working for you and why you love it.