Hiking Boots and Shoes
Hiking boots and shoes are built to provide the maximum in lateral (side) support. Designed to withstand pressures as you travel over uneven terrain, you'll notice that most hiking shoes and boots are made of much stiffer materials than a standard athletic or trail running shoe. This helps prevent excessive amounts of side to side motion of the foot inside the shoe while you travel uneven ground and thus lessening the chance of injury due to footwear.
In addition to stiffer materials, hiking shoes and boots come in a variety of shaft heights so you can customize the amount of side support in your footwear. While many hikers and trekkers prefer the stability of a standard boot construction that comes up over the ankle, others prefer the flexibility of a low-top style for more ankle articulation. High top styles may also provide a greater amount of side support for those susceptible to ankle twists or recovering from previous injuries. Low top hiking shoes, while providing a decent amount of lateral support for the actual foot, lack the additional lateral support of a high top boot.
When choosing hiking shoes and boots, the sole construction also factors into the side support structure. If you have a sturdy boot or shoe with a more slippery sole, you'll receive less side support from the shoe over uneven terrain than you will a sturdy boot or show with a high-traction sole like Vibram rubber.
The last criteria to consider for side support is the lacing system. A boot or shoe with flimsy laces or laces with excessive stretch won't provide the same level of side support as footwear with sturdy laces with minimal stretch. Laces that stretch will allow your foot to shift in the boot or shoe over time, increasing your chance for injury as well as the potential for blisters due to heel lift and other rubbing. Make sure that you either select footwear with strong, stiffer laces as or replaces flimsy laces with ones more substantial. When trekking or hiking, it's never a bad idea to bring a spare set of laces with you to ensure that a broken lace won't increase your chances for injury due to a lack of side support from poor or no lacing.
Bottom line for hiking boots and shoes: choose a shaft height based on side support needs and preference for ankle articulation. Make sure lacing systems are secure and that soles are constructed of a high-traction rubber.
Trail Running Shoes
As opposed to regular athletic shoes, trail running shoes are designed to withstand the rigors of unpredictable terrain. This means that, like hiking boots and shoes, side support is attributed to material, lacing and sole construction.
Unlike hiking boots, trail running shoes are made with a standard low-top construction that allows runners maximum ankle articulation. Thus, side support is mostly attributed to the material selection and lacing system. Many trail running shoes offer varied lacing systems with extra holes or lacing variations that can enhance the support around the foot. If you require extra side support, an alternate lacing system or using the lacing holes all the way up to the top can provide greater support than standard crisscross lacing. Like hiking boots, you'll find that trail running shoes can also benefit from stiffer laces with minimal stretch. Many trail running shoes offer alternative lacing systems now made from drawstrings. These reduce the chance of lacing slippage and increase the side support of the shoes.
Sole material also factors into side support for trail running shoes. Vibram rubber soles are common along with many other brand-name rubbers. When looking at trail running shoes, your best side support structure will come from a flexible yet high-traction rubber sole with a tread pattern that agrees to your most commonly traveled terrain. Opt for a finer tread pattern for pure trail running and a chunkier tread pattern for more varied terrain that may involve scrambling.
Bottom line for trail running shoes: make sure that lace stretch is minimal and sole traction high to avoid slippage on varied terrain and lessen the potential for rolling your foot inside the shoe.
Running Shoes
Side support in general athletic shoes depends on your stride type and your pronation status. Those who tend to under or over pronate (roll the foot inward or outward) during their running stride will need a shoe with better side support than a runner with a more normal gait. As general running or athletic shoes are designed with less traction than a trail running shoe or hiking boot, you'll want to make sure that you're buying a shoe with side support built into the lacing and shoe construction.
When you visit a specialty running store, ask to be fit for a running shoe. Bring your old or current shoes with you so the sales specialists can review the tread wear pattern. This will help them determine your pronation type and help you select a shoe with more lateral or medial side support. They will also likely ask you if you usually run on pavement or dirt. Pavement is higher impact but more stable. Dirt is lower-impact but less stable. Don't hesitate to have more than one pair of running shoes, depending on your preferred terrain types. You'll need more side support on dirt surfaces than you will if you're a pavement-only runner.
Bottom line for running shoe side support: know your preferred terrain and your pronation type. Every running shoe manufacturer is different, as is every style of running shoe. Be professionally fit for a shoe that provides the best possible side support for your running style.
