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Tag: clothing

  • Vapor Barriers

    In extremely cold vapor barriers can be part of an effective clothing or sleep system. According to the book Secrets of Warmth by Hal Wiess, the human body gives off moisture for three reasons: (1) as a fear response, (2) as sweat to cool us down when overheating, (3) to maintain adequate humidity (~79%?) for the skin. There is some debate in the backpacking community as to whether the insensible perspiration (aka transepidermal water loss) is directly related to keeping the skin at a fixed humidity… but there should be no question that the micro climate near the skin effects rate of transepidermal water loss. This is alluded to in numerous scientific articles such as Eero Lehmuskallio’s thesis Cold Protecting Emollients and Frostbite. [I will do a more complete literate search later… most of the article I found were about care for premature babies.].

    The most important reason to use a vapor barrier is to keep moisture out of your insulation. If you are out for more than a couple of days when the conditions are constantly below freezing, moisture from your body will condense and then freeze in your insulation. This will result in your insulating jacket getting heavier, stiffer, and be less insulating. A vapor barrier prevents this from happening.

    A vapor barrier is likely to make you feel warmer, and you will use less energy because the vapor barrier trap some moisture near your skin so you don’t need to perspire as much. BPL has a brief article on vapor barrier liners by Andrew Skurka which has expanded into his Introduction to Vapor Barriers. One of the early modern proponents of vapor barriers was  WarmLite’s Benefits of Vapor Barriers. You can see a rebuttal of some of the warmlite VB claims.

    I found vapor barriers useful on some extremely cold trips in northern Canada. When I was active, I found that vapor barriers didn’t seem to help me until the temperature was below 10F. I found that vapor barrier socks are great, pants and mittens are fair, and that shirts were useful but hard to get right.

    I found when I was inactive or sleeping vapor barriers worked very well when the temperature was 20F or lower and I was using appropriate amounts of insulation (e.g. don’t overheat or you start sweating and it doesn’t have anywhere to go).

    Very few companies make vapor barrier clothing. I would recommend checking out rhdesigns and warmlite. The cheapest way to try out vapor barriers is wear light polypro liners, with bread bags or better “roasting” mylar bags as a vapor barrier followed by wool socks (your insulation),  try some liner gloves, plastic food service worker gloves or industrial dish washing gloves over your hands and insulate your insulated gloves or mittens, and/or a plastic trashbag around your torso. If this works for you, take a look are some of the better quality materials. These days I am not doing extended winter trips and am not using vapor barriers.

  • Recommended Clothing

    I recommend clothing that can be comfortably worn day after day for a wide variety of activities while still looking good. When in the outdoors no one cares how you look, but in urban environments it can make a difference in how people treat you. When in doubt, dress up rather than down. My packing / traveling light page has a section about selecting clothing for the journey. I have a number of posts with a clothing tag that have more detailed recommends including:

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    Versatility

    My clothing is typically made from technical fibers or merino wool which provides good mobility, light weight, fast drying, and odor/stain resistant. I use mostly the same clothing for daily urban life, travel, done in a day outdoor activities, and extended time in the backcountry. Given my mixed use, I generally constrain clothing styles and colors to be something that would be considered “business casual”, acceptable in a typical business meeting or at a nice restaurant. For example, no cargo pockets on the thigh. I use some specialized clothing when engaged in vigorous exercise because these activities benefit from more specialized clothing.

    I use my everyday “urban” clothing on trips that mix cities with the backcountry. When my backpacking trips leave and return from home my backpacking clothing tends to be hand-me-downs from daily life. When a clothing item is looking a bit too worn or stained to wear to a nice restaurant, they get relegated to my “backpacking clothing” bag. I can get more use from the old clothing in situations no one cares about apperances, and avoid excessive wear on newer items which is caused by many outdoor activities.

    Layering

    Conventional  wisdom is that you should dress in three layers: a base to manage moisture, a middle to provide insulation, and a shell to protect you from the elements such as wind and rain. In colder conditions it is common to have multiple insulation layers which can be added or removed to maintain comfort over a range of conditions.

    A slight variant of this system is to use a windshirt over the base layer. When people are engaged in high output aerobic activities the combination of high breathable base layer like the Patagonia’s Thermal Weight Capilene Hoody and a light weight unlined windshirt such as the ArcTeryx Squamish or a rain shell that has high MVTR such as those made from Gore’s Shakedry fabric can keep the wearer comfortable for a surprising range of conditions. When activity level drops or if the conditions turn harsh (significantly below freezing), insulation and/or a heavier shell can be placed over the wind shell. Softshells are the cold weather variant of a base + windshirt, providing more insulation while maintaining good breathability. Softshells work well when the wearer is highly active facing variable conditions

    Minimize Moisture Absorption

    Managing moisture is critical to comfort and safety. Heat loss when immerse water is 24 times more effective than if you are standing in still air. While a soaked garment isn’t as effective, it can chill you more than standing naked. Ideally, you want clothing to stay dry. It’s not always possible to keep clothing dry, so the best mitigation is to select clothing which minimizes water retention and dries quickly. Polyester absorbs the least water, followed by nylon (which is a bit more durable) and then wool which has the bonus of resisting odor. There are a variety of wools including sheep (merino particularly nice, icelandic warm), goat (cashmere – luxury but very fragile), alpaca (warmest/weight), and possum (found in AU and NZ). Cotton is an inappropriate material for highly variable conditions.  Cotton can absorb more than four times of its weight in water and can take five times as long to dry as some synthetics! Silk, Rayon, and a host of other fabrics are better than cotton but not great. I have more on the page Water Retention In Clothing.

    A nice side effect of quick drying clothing is that on extended trips in the back country or when you are adventure traveling you can wash your clothing in the sink or river and be able to wear them almost immediately. This reduces the amount of clothing you need to carry without being grubby or smelly. All of my clothing normally dry overnight if spun dry or squeezed with a towel after washing. The exception is when it’s >90% humidity and <65F… some items are slightly damp after 7 hours.

    Select the Right Amount of Insulation

    There are four things which effect how warm you feel: your base metabolism (do you run “hot” or “cold”), the environmental conditions you are experiencing (temperature and wind), the amount of insulation you are wearing, and your activity level! Richard Nisley posted a wonderful graph illustrates how these factors are inter-related as does his revised paradigm for estimating garment comfort limits.  I found Richard’s graph very helpful in selecting the right set of garments for a trip or event. My caveat is that I seem to require around 1/2 the insulation Richard recommends except when I sleep. When your activity varies so does the amount of insulation you need. You want to avoid wearing clothing which is too warm. Most people take 10-20 minutes to “warm up” from their activity. If you are going to be highly active like going for a run or an uphill hike, you want to wear clothing that will be comfortable once you are “warmed up”. Either you need to plan to remove a layer after a short bit, or be prepared to be chilled / cool at the beginning. When engaged in multi-day activities like wilderness backpacking I often bring insulate which is warm enough for “light activities” in the evening, but does not keep me warm enough in the middle of the night. I will often eat “dinner” early and then hike at a moderate (no sweating) pace until dark and then immediately get under my quilt. In the morning I immediately start hiking and eat breakfast once it warms up a bit. This means I need clothing that are much less insulating than something that would keep me comfortable when sitting around at the coldest time in the day. I have also found Richard’s graph is a great reminder that besides adding or removing clothing layers, a highly effective way to maintain a comfortable temperature range during the day is by altering activity level.

    Know How Much Durability is Needed

    People are often concerned about the durability of clothing that will be worn in the back country or for an extended period of time while traveling. Many manufacturers encourage people’s fear and sell seriously overbuilt clothing, often  labeled “Expedition Proven” or some such thing. The truth is, very few people, even those on expeditions, need clothing that is so overbuilt. Unless you are facing continuous hard-wearing conditions, lighter weight clothing will have close to the same lifetime as the over-built clothing. There are many advantages to selecting items which aren’t overbuilt: you save weight, save space, often get better performance and spend less money. It is possible to go so light that durability is effected. Several manufacturers make clothing which is aimed at extreme athletics looking for the lightest weight performance, which comes at the expense of durability.

    How “Dressy”?

    In the outdoors, no one cares about what your clothing looks like. Function, not form or style matters way more. Stains are often a badge of honor indicating you actually got “out there”. When we come back to urban environments you will often be judged by the clothing you wear. Clothing covered in dirt, stains, or holes (that weren’t fashionably applied) often results in the wearer being treated less well than they would if they were “dressed up”. It’s useful to have some clean clothing, or be able to clean your outdoor clothing before engaging with “polite society”. To some extent, people who are considered particularly attractive or powerful/high status can “get away” with more casual clothing. You can almost never be too dressed up, but you can easily be not dressed up enough.

    There are many areas in the US and SEA where clothing can be very casual: sandals, shorts and a tee-shirt are normal and acceptable for both men and women, and won’t get a second look in sophisticated restaurants and important event. On the other hand, there are many places where this sort of attire would be perceived as inappropriate if not disrespectful. It’s important to know what are the expectations of the environments you are in. For example, in some locations, men don’t wear shorts, only boy do this.

    It used to be that in nicer venues men were expected to wear closed toe leather shoes, nice slacks and a blazer, women nice shoes or sandals, a nice skirt / blouse or dress. Venues / events which have higher expectations explicitly state their requirements: semi-formal, formal, black tie, etc. Since COVID I have noted that in most situations men and women can get away with a loose business casual.

    Men can be as informal as clean running shoes, nice jeans or slacks (but not joggers), and a button up shirt. Some places a polo shirt is ok, but personally I won’t “risk it”, and I find button down shirts more versatile. I love these evolving standards because well styled high performance clothing appropriate for outdoor adventures are also acceptable for more urban activities.

    Standards in many place have also loosen for women. Nice sandals or shoes, attractive slacks or skirt, and a nice top. I am not specifying top… women seem better than men at understanding what looks nice. My wife has found a sleeveless hiking dress which can optionally be combined with a blouse works really well. In some countries, especially when a distance from “international class” cities, women are expected to be “modest”. This means wear skirts or dresses which go below the knee and tops that at least cover the shoulders. Women not so clothed are assumed to be prostitutes or “loose” and could find themselves harassed by locals.  In many Muslim countries women are expected to keep their heads covered with a scarf or a hat.

    In cooler weather, a nice sweater is often perceived as being more dressy than wearing a shirt covered by an outdoor jacket / fleece. A blazer is better still. I recommend suits and blazers made from super 140 wool and for people who travel a lot, or the clothing from Bluffworks. Recently the “Chore Jacket” has become fashionable alternative to a blazer, though I don’t really “get it”.

    Price / Performance “Tiers”

    My experience is that clothing (and most other products) comes in a number of “tiers”. Generally they go up in performance and cost. In my experience “value” products are the best products in terms of number of uses / cost. Generally the ratio of performance / cost starts to go exponential as you approach “the best” performance. With expensive products I generally look for the “knee of the curve”, were I am getting the best performance before the prices start to raise exponentially. Often the price difference between cheap and best clothing is small enough for me on an absolute scale, that I am willing to go for “the best”.

    • Fast Fashion: All about the “style” TODAY and quickly becomes dated. Cheap (almost disposable) fabric, poor workmanship. Great if you want something that looks like the cool kids and will be worn out by the time the new style comes out. H&M, Zara, Shein, Boohoo, etc. Bad for the planet and the workers. I never buy these.
    • Value: Typically use classic style, decent material, decent workmanship maximizing performance/price. In the 1980s this was Land’s End and L.L. Bean. These days I think of Muji, Uniqlo, Kirkland brand at Costco, Everlane, maybe Old Navy. This is what I historically purchased and still do if I am going to put excessive wear on the item.
    • Name Brand: Clothing that used to be good quality materials, good workmanship, that are designed for a specific application, performance characteristic, and are stylish. The first company that comes to my mind is Nike but there are many. I rarely see an advantage of name brand these days. It used to be it guaranteed better quality than value priced items, but that is not alway true now. A lot of name brands attach their logo to clothing which doesn’t have the same quality are their core / original productions… especially items sold at “factory outlets”.
    • Top Performance: Clothing that uses top materials, excellent workmanship, and great design. When you put it on it just feels right and the garment feels tailored to move with you. The seams are a thing of beauty. Often uses innovated techniques. Many products from Arcteryx exemplify this level of clothing. I often find there are numerous little details that they pay attention to that other companies don’t. Taken together it elevates a piece of clothing from something that gets the job done to something I love every time I pull it out. I am lucky enough to be able to afford these items when I really care.
    • Luxury: The logo makes the item cost >5x what any normal company would charge for an equivalent product of the same quality. Prada, etc. I never purchase these for myself nor would I normal wear them.

    My Choice

    I go into greater detail in each of the above posts and in my personal gear page, but a quick summary of my clothing:

    • Icebreaker Anatomica Tee-Shirt (Merino Wool). Comfortable wide range of temps. UPF 20-30. Dries overnight. Very odor resistant. Adequately durable.
    • OR Astroman Button Up. UPF50+ shirt that is reasonable comfortable in hot weather, keeps bugs from biting me, and looks like a dress shirt when under a jacket. A jack of all trades, master of none.
    • Outlier AMB Merino Wool Button-up. ~UPF30, resists wrinkles, looks like a traditional dress shirt, very comfortable, dries overnight.
    • Icebreaker Anatomica Briefs. Most comfortable briefs I have found.
    • Outdoor Research Ferrosi Transit Pants: Decent looking pants made from nylon but don’t have that “swish” of some technical fabrics. Durable, reasonable fast drying. Can wear with a sport jacket or on the trail.
    • Xoskin Toes Socks: No blisters!
    • Smartwool Socks: Durable, Comfortable
    • Luna Sandals: Light, comfortable, durable. What I would wear all the time if I could get away with it.
    • Inov-8 Trailfly G 270 Trail runners in all black: when the route is too technical for the Luna or when I have to wear close toed shoes. I get 1500 miles / pair, about triple most trail runners. Has been accepted in 3-star Michelin restaurants and at many dressy events.

    Outerwear

    • Macpac Nitro Hoody (Polartec Alpha Direct) Comfortable in a huge range of conditions depending on how much you block air movement. Dries super quickly. Reasonable warmth/weight ratio. Reasonably compressible. If never going into backcountry would likely replace with a cashmere sweater which is more dressy looking.
    • Gore Shakedry shell. Most breathable waterproof material I have used. Doesn’t wet out in long rains. Can double as a wind shell.
    • Montbell Plasma 1000 Vest (Down) Light and compact insulation for core.
    • Patagonia Micro Puff Hoody Jacket. Keeps me comfortable 25F lower than whatever clothing I am wearing. Typically layered over other clothing when in sub-freezing conditions.

    Exercise

    When engaged in vigorous physical activity (running, bicycling, fastpacking, etc) items are part of my mix

    • De Soto Mobius Tri Shorts or XoSkin Compression Shorts + Sun Protection Leg Sleeves: reasonably comfortable when wet, minimized chafing, pockets on the thighs and hips which keep things from bouncing when running.
    • Xenith Delta Tee + sun protection arm sleeves. Dries perfect speed to help keep me cool. Very good odor control for a synthetic. Doesn’t bind when soaked.
    • Black Diamond Alpine Start Jacket. CPM somewhere between 40-60 making is perfect for high output activities. NanoSphere treatment makes it quite water resistant. One of the highest MVTR measured in a wind shell.

    Additional Thoughts

    Ryan Jordan’s The Dirt Catwalk: Modern Layering, and Andrew Skurka’s Core Backpacking Clothing are proven and field tested examples of clothing systems for a wide range of conditions. Understanding Layering Using Patagonia as A Guide by Nick Gatel is insightful and a bit of a history lesson. Keith Conover is an MD at University of Pittsburgh Department Emergency Medicine who has devoted several decades to search and rescue in the Appalachians. Keith has regularly updated his Clothing Materials page since 2000 and also has usefulcontent in chapter 4 of his Search and Rescue Handbook which covers clothing and other equipment. Richard Nisley’s article A Revised Paradigm For Estimating Garment Comfort Limits provides an in-depth model for evaluating clothing.  I would also recommend checking out the somewhat dated articles Andy Kirkpatrick’s (aka pyschovertical)  The Art of Not Suffering (2008) and BPL Clothing (and Sleep) System for Mountain Hiking (2001). I would also look at the the various BPL forum posts by Richard Nisley and Steven Seeber. There have been some wonderful research done at the institutes housed U.S. Army Natick Soldier Systems Center (NSSC). Alas, finding their publications is harder today than it was in the early 2000s. DeputySean’s Guide to Summer Wear is an opinionated set of recommendations for good sun protection for hiking in summer alpine conditions. Frank Revelo’s clothing theory, clothing rejected, and clothing current is a an interesting take… very appropriate for the treks he takes.

    I wonder if clothing which makes use of graphene such as graphene-x and vollebak could be a game changer… but for now I am highly skeptical. I am unlikely to spend my own money to test it out given I think it’s just hype. The only real user review I found was not exactly positive.

    I am just starting to learn more about sun protection. A good starting paper about properties that impact the protection of fabrics.

    My Stay warm notes might provide some insight into clothing choices.  Finally, I would recommend the tips in winter running for people who engage is very high energy activities in cold weather. See my others posts with clothing tag for specific recommendations.

    There is some very sophisticated science being applied to clothing material. Examples include Schoeller’s nanospheres which virtually clean itself, a treatment from Avelana and Roudiere which is first being applied to wool which has some thermoregulation properties much like Outlast, several Japanese companies are making garments that generate heat when they get wet, materials which are normally soft but stiffed to provide protection during an impact developed by d3o, and clothing as a battery. Some folks are claiming that high concentrations of some metals speeds recovery time which I am somewhat skeptical of. There is also a trend toward mixing different materials using tools like thermal mapping to guide the level of insulation, moisture transfer characteristics, etc to different parts of the body. There was an interesting article comparing Sir Hillary’s Clothing on Everest to what we wear today. While this comparison is interesting, his system wouldn’t fair as well against a more careful selection of modern clothing. There was an interesting thread about Clothing Science and Folklore on backpacking.net. There is a classic article called General Principles Governing vSelection of Clothing for Cold Climates by Paul Siple of the U.S. Army from 1951 which provides useful background information. Many of Richard Nisley’s postings on BPL are filled with useful, science based information.FabricLink has a decent index of high performance materials and Keith Conover wrote up his experiences with different clothing materials. The US military has spent a lot of time and money working on clothing materials. You also might be interested to look at a discussion about the performance characteristics of the new protective combat uniform and a review of the PCU.

    Low Cost

    Performant clothing doesn’t have to be expense. Most of my pages identify reasonably priced options. If I was asked to build a modestly priced wardrobe to handle a wide ranges of conditions I would recommend:

    • Trail running shoes (all black)
    • Costco Merino Wool Socks (6) $22
    • 32 degree mesh boxer briefs (6) $25
    • 32 degree airmesh tees (4) $20
    • Nylon or Polyester Hiking Pants (2) – $25/pair at Costco, Sierra, etc
    • Long Sleeve Nylon Button Up Shirt – $45 from Sierra
    • 100wt Fleece – $25
    • Down Puffy – <$80 Uniqlo, Costco, Decathlon, Sierra
    • Either a light rain shell with pit zips or a wind breaker + poncho – <$100

  • Footwear

    Make sure that you use footwear which is comfortable and appropriate for your chosen activities. Nothing has the ability to spoil your entire activity like wearing uncomfortable footwear!  Shoes are extremely personal.  Just because a shoe is well regard doesn’t mean that it will be good for you.  There is no substitute from trying on a pair of shoes/boots, and then wearing them for an extended period of time. Even if your footwear doesn’t need to be “broken in”, you should spend time wearing them before you take them for some extended activity / adventure. Most people find running shoes to be be the most comfortable footwear. As sensibilities and product offerings have expanded, running shoes are appropriate in many situations.

    I will note that for outdoor activities, hiking, backpacking, etc I strongly recommend using trail runners rather than traditional hiking boots or shoes. If you look at the experience of people on long distance trails, you will find the majority of people are using trail runners and the percent using trail runners increases each year. For example, here is a review of shoes worn on the AT in 2022.

    I have a number of posts related to selecting and using footwear:

    My Choice

    I have found that “barefoot” style shoes that have minimal soles and zero drop heels work best for me. Around 2005 a friend encourage me shift from landing on my heel to the front of my foot and use minimalist shoes. The transition produced some soreness as the leg muscles I used changed, but once I made the shift I found that my knee pain disappeared and the number of miles I could comfortably walk more than doubled. For several years I used ultra minimalist shoes (Vibram 5fingers and Luna Sandals), but I kept stubbing my toes. For several years I switched to trail runners and Keen sandals thanks to their toe cap. My foot placement is better these days, I am back to Luna Shammas Sandals. Today my footwear is:

    • Inov-8 Trailfly G 270. Trail runners: Near perfect fit for me. Toe box is a bit smaller than ideal, but large enough. Good traction. Have gotten ~1500 miles on several pairs before they need to be replaced. Original was available is all black.
    • Shammas sandals: Good traction, super light weight. Great trail feel. Use them hiking, running, and everyday life.
    • Vivobarefoot Gobi 2 Desert Boots: ok traction and acceptable looks even if I have to wear a suit while traveling

    I often wear light weight Darn Tough wool socks, but use Xoskin xo-toes in conditions that might produce blisters (long runs / extended hiking). In cool, wet conditions I sometimes use a Rocky Gore-Tex over-socks. When I was doing a lot of sub-freezing outdoor activities I used coolmax liner toe socks combined with insulated vapor barrier socks. I am no longer climbing or doing hard core winter trips so I have no need for specialized shoes and boots for these activities. The last pair I had were some insulated Keen boots which worked quite well.

    Good Fit

    More than most other clothing types, the “best” foot wear varies a great deal person to person because feet are quite different, and these differences have a direct impact on how well a shoe would work for you. I used to have a terrible time finding shoes which fit me because I have a very narrow heel, a small volume foot which a modest arch, and  need a large toe box because I have both hammertoes and morton’s toes.

    Backpacker had a nice article which is still on archive.org about  understanding feet and footwear which is oriented toward boots, but has a lot of valuable information such as the wet foot test. You might try to find a local store that has been trained in the FitSystem by Phil Oren.  Or go all the way and get a gait-analysis.

    There is a nice video about Customizing shoe fit by relacing.

    The sites runrepeat.com and sizesquirrel.com can help you sort through a variety of shoes to find one that matches the criteria, particularly size / shape you are looking for.

    Weight

    The weight of your shoe ends up making a big difference in the amount of energy you expend when walking or running. I recommend people wear shoes that are as light as practical.

    for every 1 lb of footwear, it’s like carrying an extra 6.4 lb of weight on your back

    [Legg SJ, Mahanty A. Energy cost of backpacking in heavy boots. Ergonomics.1986 Mar;29(3):433-8.]

    Inserts

    A number of my friends swear by Superfeet inserts, but they are not for everyone. Some people have issues with overlapping toes. There are a number of products to keep toes separated.

    Blisters

    Jackie and I have been blister free, even for extended journeys like 500 miles of the Camino from SJPP… but we seemed to be exception. Many (most?) people get blisters on extended trips, especially people wearing hiking boats. Most people were able to manage their blisters and continue to walk. A significant number of people we met on journeys like the Camino needed to add a zero day and/or take a taxi or bus to shorten their daily walking to give their feet time to recover.

    The first step is to try to prevent blisters. Blisters develop when your skin is exposed to friction, especially when wet or hot. Most important is to remove friction, specially lateral shear forces (good short video). This means that you shoes need to be roomy enough for your toes to splay without being so large that your feet slide around. If you shoes / boots are stiff, you will need something that provides a cushioning. Wearing two socks, a thick wool sock turned inside out, and a thin synthetic liner sock is one of the most effective solutions. More information about this on my recommended socks page. You also want to keep your feet dry when possible. This is typically best achieved by wearing fast drying, well ventilated shoes or sandals. Avoid waterproof shoes and boots. In rain they don’t really keep your feet dry due to feet sweating, and they hold moisture when it’s dry.

    Second, as soon as something doesn’t feel right apply treatment, don’t wait for a blister to appear. Sometimes changing your laces or adjusting your socks is all that is needed. Most of the time adding something to protect you skin. My experience is that KT-tape and Compeed blister bandages are the most effective treatments. Duct tape works pretty well. Some people swear by “hiker’s wool” but I have no experience with it. I don’t find Moleskin very effective.

    Third, if you develop blisters treat them. Start by draining them and then clean gently. Next you need to make sure they don’t get worse. One option is to leave a small thread in the blister to allow it to drain and then put a breathable protective bandage over them. The method I use is to squirt a bit of superglue (I bring some single use tubes) into the blister. This keeps the loose skin from tearing and makes a durable barrier which protects the tissue under the blister.

    For more information about caring for your feet, read the book Fix Your Feet.

  • Barefoot & Minimalist Shoes

    Our feet are well engineered and actually do a better job at removing stress from knees and hips than cushioned shoes. Traditional shoes with heels forces you into an unnatural position which is more likely to result in injury. There are a number of experienced long distance hikers and ultra-runners who use minimalist sandals or trail running shoes, logging thousands of miles / year for decades without injuries. If you have been using traditional shoes and want to give minimalist shoes a try, go for it, but don’t rush it. Learn about proper form and transition slowly as you build the muscles to move in a new way.

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    My Experience

    I was born with deformed feet. I was in casts for the first couple years of my life and then custom orthotics until my 20s. I had significant problems finding shoes that were comfortable. When I ran more than a mile or walked more than 10 miles I would have knee and/or hip pain. In 2005 a coworker who was trained in the Alexander Technique encouraged me change how I walked and use minimalist shoes. The transition produced some soreness because I was using new muscles and needed to stretch my Achilles tendon, but once I made the shift I found that my knee pain disappeared. As my strength and fitness improved I was able to carry my backpack for 45 miles on a long summer day and run a marathon without pain. Well, at least no pain in my knees or hip… my leg muscles were sore for a couple of days after the marathon :).

    Since 2005 I yearly log around 2500-4000 miles walking, hiking, backpacking. Since 2012 I also have been yearly logging 1000-1500 miles running. All of that with minimalist shoes or sandals. Other than some stubbed toes while wearing sandals or 5fingers, I have just one foot injury.

    I developed plantar fasciitis in 2020 when I pushed my feet too much. I ran increasing hard everyday, tried jogging with a 40lb pack, and switched to new shoes that I now know don’t work for me.

    To recover I spend several months wearing a cushioned running shoes. Within a couple of months the actuate pain was gone, but my feet were still hurting, especially first thing in the morning. After six months I decided the cushioning wasn’t resolving the issue. I switched back to my minimal Luna Venado Sandals. Within a couple of months my feet were back to normal and I was able to start to run regularly. After a while I tried the Xeno Mesa again and noticed my feet were not happy. I am not sure why, but Xeno shoes (and sandals) soles just don’t work for me.

    I typically wear Shamma sandals, but when I need shoes for rugged conditions I switch to Inov-8 Trailfly 270 which are zero drop, but with a 12mm stack aren’t exactly minimalist. I wear a pair of Vivobarefoot Gobi II when I need to be dressed up.

    Why Minimalist / Bio Mechanism

    There have been numerous articles such as You Walk Wrong (slightly questioned in Your shoes are killing you), Going Barefoot is Good for the Sole, Why You Should Spend Time Walking Barefoot Everyday, A Moderate Approach to Minimalist Shoes, and a podcast by Peter Attia with Irene Davis from the Harvard/Spaulding Running Center which promote the benefits of going barefoot or wearing minimalist shoes. 

    The Harvard Skeletal Biology Lab has a lot of information about foot strikes and biomechanics. For example a paper about how Foot strike patterns and collision forces in runners were less with barefoot runners. The book Born to Run tells the story of people who run barefoot (or in minimalist sandals) for their entire lives. Other studies have suggested that while running is more efficient on the balls of our feet, that walking with heel strikes is more efficient. Another interesting paper is on The Effect of Running Shoes on Lower Extremity Joint Torques. It’s should be noted that a running stride is different from a walking/hiking stride.

    As I have read numerous studies I am convinced that people who grew up going barefoot or wearing minimalist shoes are better off than people who grew up wearing traditional shoes. When properly trained, I think most people benefit from minimalist shoes when running. When walking, the benefits from barefoot / minimalist shoes aren’t as compelling for people whose feet have been constrained by traditional shoes for a few decades. The combination of weak muscles and limited toe splay might make it challenging to adapt and fully benefiting from minimalist shoes.

    I have noticed after years of using minimalist shoes than when I am feeling foot pain, I am typically using bad form. The pain is like a warning light I am doing something wrong. Most recently it was the outside of my left foot was sometimes sore. After some self observation I noticed I was rolling that foot a bit to the outside. For the next few days I was more intentional about foot placement. The pain went away.

    Fully Barefoot

    Some people go fully barefoot not just when walking, but running, backpacking over terrain which many would expect to be painful.  There are a variety of resources such as barefooters.org. barefootted.com,  and The Barefoot Hiker. I don’t have anything to add on this topic because I don’t got barefoot except in my home and at the beach. There are numerous studies demonstrating that unshod and minimalist running involve different biomechanics from each other (examples here, here, here and here). While there’s not as much literature involving walking, the same appears to be true.

    Five Fingers

    vibram fivefingers has been a cult hit. The soles of five finger shoes looks like the bottom of our foot, down to a separation between the toes. There is a nice beginner’s guide to five fingers for people getting started with these shoes.

    There were many things I loved about wearing Five Finger shoes. The first was a sense of freedom, and the sensory experience on walking in them. I felt more connected to my environment. I felt more free. I also loved that I stopped getting blisters between my toes.

    The major problem I found with Five Fingers was that I was regularly stubbing my toes. A more traditional shoe spreads the force of impact over all the toes making it much less likely that one toe will be traumatized. There were some additional minor issues. The first was several members of my family teased me about how ugly the five fingers were. Second, they take longer to put on because you have to line your toes up. Finally. the original model used a mesh on the upper that let trail dust into the shoes. After an hour or so the dust would start to function like sandpaper forcing me to stop and clean off my feet. I found the Five Finger Spyridon addressed this problem. I used the Spyridon for trail running, hiking, and backpacking for several seasons.

    Minimalist Sandals

    After Born to Run was published, there are a number of companies that started making minimalist versions of Huaraches sandals such as Shamma, Earthrunners,  Luna, Unshoes, and Bedrock. There are also so minimalist sandals that don’t have the toe-post including unshoes pah tempe, feelgrounds pathway, xeno, and some of the sports sandals from paisley running sandals.

    Minimalist Shoes

    The most minimal shoes are the classic, sole-less, suede moccasins. When I starting using minimalist shoes there weren’t many options. Besides moccasins the only choices were ballet slippers, track shoes, the martial arts oriented Feiyue shoes and Terra Plana which seem to be the predecessor of Vivobarefoot which made tennis shoe with a replaceable sole that zipper on/off. All of these shoes were ok for walking around town, but all had serious traction issues in the back country. My first minimalist shoe made by Terra Plana.

    I believe Inov-8 was the first company to make minimalist shoes specifically made for outdoor sports. These shoes had zero drop,  relatively thin soles and lot of flexibility. I went through 14 pairs of the moderately “heavy” Inov-8 Flyroc 310 before trying other trail running (and for me backpacking) shoes.

    These days there are lots of companies that make minimalist shoes which are sports / outdoor oriented. Main stream companies like New Balance, Merrell and Nike have minimalist models. I have enjoyed running in the Merrill Vapor Gloves. Of course Vivobarefoot continues to make excellent shoes. Vibram has expanded from 5finger to the minimalist Furoshiki sneaker – but I hear they are too narrow in the toes. Xero Shoes are popular with many people, but hurt my feet. Peluva also makes a five toed shoe. LEMs Shoes are beloved by many.

    Dressing Up

    There are a number of small manufacturers that make minimal / zero drop shoes that are appropriate for more “dressed up” situations such as business meetings or a night out. Besides Vivobarefoot, I have tried LEMs Shoes,  Soft Star, Tadeevo. Other shoes that would be worth a look include Ahinsa, Freet Barefoot, Hike Footwear, Joe Nimble, Jim Green and Sense of Motion. Carets make a zero drop shoe (though not minimalist) classic dress shoe for men. Arcopedico makes some attractive minimalist shoes for women. In today’s evolving sense of style, historically “casual” shoes which can be minimalist like espadrille, driving loafers, etc are often acceptable, if not fashion forward.

    Other Material

  • Boots or Trail Runners

    When I started hiking as a child everyone knew you should wear hiking boots, ideally made in Italy with Vibram soles and leather.uppers. Only stupid people wore tennis shoes while hiking, though often they were brought for river crossings and for relaxing around camp. This is still a common view in the general public.

    When I join traditional hiking or backpacking groups, I often encounter people who think I am irresponsible for wearing trail runners, and that I am crazy when wearing minimalist shoes or sandals. I try to explain that I have literally walked thousands of miles in my minimalist shoes without a problem and that there is some good science suggesting a “barefoot” approach is smart… but people are still concerned.

    These days trail runners are the most common footwear worn by people who finish long hikes like the Appalachian Trail, the Pacific Crest Trail, or the Camino De Santiago. Trail runners are simply running shoes that have soles designed to have good traction on trails rather than paved streets. They have many of the same properties of our camp shoes: light weight, comfortable, and more breathable than our boots. They are optimized for comfort rather than protection. I have come to love using trail runners and no longer even own a pair of boots.

    Ankle support?

    Trainrunners don’t provide what most people think of as ankle support… but most boots aren’t significantly better.  Boots typically prevent excessive forward / reverse motion which trail runners do not provide. But in most cases it’s lateral motion that results in ankle injuries. Most boot provide little protection from lateral motion. If the boot doesn’t feel like a ski boot or a mid-calf military jump boot, than it’s most likely not giving you full ankle support.

    What most boots and trail runners do provide is a good traction, a heel cup and foot bed which provides a good foundation for your foot, making it less likely that your foot will end up at a bad angle.

    Wearing boots provide a sense of invulnerability, which can lead to excessive carelessness about foot placement. Wearing trail runners tends to make people aware (at least at an unconscious level) of the conditions they are walking on. The combination of higher situational awareness, better tactile feedback, and more agile feet, make it easier to place feet and enables people to recover a bad placement before full body weight is applied.

    Traction

    I have found that in nearly all conditions trail runners provide traction which is good as, if not better than classic, Vibram soled hiking boots. The situations where I have found hard Vibram soles to provide better traction have been where I needed a hard edge and/or lateral stiffness so I could drive the edge of my boot into the ground. For example, when going across a steep hill that doesn’t have a trail or descending some scree fields. In most cases I think the best way down scree is to go strait down (sort of like a cross country skier).  When you need a better bite uses your heels rather than the sides of your shoes. I think Vibram might have a slight advantage on wet granite.

    Sole protection

    Most hiking boots have a heavy, protective shank. If you come down on a pointed rock the pressure is spread over the entire foot. With trail runners, the pressure isn’t spread as evenly, so you can “feel” the rocks you step on. In theory, this could lead to bruising you feet which wouldn’t been good.

    I have never bruised the soles of my feet wearing trail runners… but I suppose this could happen to people going over very jagged conditions who have sensitive feet. If bruising is an issue, there are optional “rock guards” which can provide added protection.

    Top Protection

    On well established trails or hiking in areas that have fairly spare vegetation (high alpine, etc) protecting the tops of your feet isn’t that important. In many cases the added ventilation offsets any lack of protection. Additionally, people wearing lighter weight shoes tend to be a bit more aware of foot placement which reduces potential issues further.

    There are some environments where the tops of the feet need more protection than the average trail runner. Places that have extremely broken ground with sharp rocks can tear apart the tops of most trail runners, if not hurt the wearer’s foot. Likewise, travelling through areas that have dense stands of plants that have sharp or pointy edges can go right through light uppers. In these cases it is wise to go with a more protective “upper”. While I haven’t experienced this, I understand there are some places (like the Australian outback) where there are snakes that can bite through most shoes. The final situation where I think this concern could be justified is when doing trail work or engaged in other activities that use large, heavy, sharp tools.

    Blisters

    Blisters are caused by friction or extended pressure on the skin. One of the common problems is footwear which is too tight or crowds the toes together. Historically boots had wide toe boxes and shoes didn’t. Thankfully there are now a number of companies which make shoes that have recognized the advantage of a wide toe box.

    Another common cause of blisters is friction. This is much more common in boots because the uppers tend to be stiffer than trail runners. When you walk the boots will be unyielding which will put pressure on specific areas of a person’s foot. It’s common for blisters to appear in these locations. It is also likely that with the boot not yielding that a person’s foot will slide a bit inside the boot. This creates friction. Worse, most boots don’t let out moisture out which makes the friction worse. The best solution for this is using two pairs of socks with part of the sock with the most texture facing the shoe and foot, and the smoothest part between the socks so the rubbing isn’t directly on your foot.

    Comfort Normally Rules

    I mentioned that when I join more traditional groups there are people who are concerned when I am wearing trail runners. On the beginning of the trip, these folks are wearing heavy duty hiking boots. Ironically, during the trip they will develop blisters which become so painful they can’t put on their boots. What do they do? They finish the hike in their water shoes, sandals, crocs, or tennis shoes. I try not to point out that by wearing my trail runners I have avoided the crippling blisters while having footwear with good traction.

    Foot Freedom and Energy

    I find that boots with stiff soles makes it harder to enjoy the environment I am in. I like “feeling” where I am rather than being protected for it. I also love a sense of freedom, and not feeling weighted down. When I switched from heavy hiking boots to lighter shoes I noted that I had more energy at the end of the day. Later, I discovered several papers which examples this:

    for every 1 lb of footwear, it’s like carrying an extra 6.4 lb of weight on your back

    [Legg SJ, Mahanty A. Energy cost of backpacking in heavy boots. Ergonomics.1986 Mar;29(3):433-8.]

    Trail Runners vs Heavy Hiking Boots

    People often talk about how trail runners are “disposable” and how hiking boots will last forever. My experience was that I got around 3000 miles before I needed to at least re-sole, if not replace my boots. Frank Revelo recorded his experiences with 15 pairs of Belleville Boots concluding he could get at least 2000 miles from each pair.

    Area  Trail Runner  Heavy Duty Hiking Boot
    Shoe Weight18oz70oz
    Equiv work for this Weight on Back7.2 lbs28 lbs
    Cost$75$200
    Service400-750 miles3000+ miles
    Cost/Mile10-19 cents<6 cents
    Break In PeriodPractically NoneOften 100+ miles
    Foot ProtectionModerate to GoodExcellent
    Moisture ManagementMost are fairly breathable.  Your feet will get wet.  They will also dry in a few hours of hiking.  Gore-Tex trail runners are available.Most are highly water resistant or waterproof.  If they do get wet they stay wet for a long time.  Feet tend to be slightly damp because when they are sweating, it is hard for the moisture to escape.
    InsulationTypically no insulation on top.  Many models have some amount of mesh which helps keep feel cool and well ventilated. The soles though (often made from light weight foam) tend to be more insulating than heavier boots with dense soles.Tends to be warm on top.  Thick leather or material, and typically thick sock to protect your feet from the boots.  In cold weather good.  It hot weather you feet sweat and swell which encourages blisters to develop.

    Reasons for Boots

    As mentioned above, I don’t use boots anymore, but I do believe there are a limited number of situations where boots are the best footwear. There are times when the ankle support of a jump boot is needed, when feet need to be protected from a hostile environment. Crampons typically work better on boots than lighter shoes. Finally, it is possible to complete an extended trip with a single pair of boots. This is important it you are in locations with replacing trail runners every 500 miles will be difficult. Some people think heavy boots are best in cold conditions because they are insulated where trail runners are not.

    Hiking Shoes

    A compromise between trail runners and boots are hiking or approach shoes. They tend to have the thick, stiff soles of hiking boots, but lighter weight and more breathable uppers.

    So what’s your choice?


  • Hiking Boots (and Shoes)

    Historically people wore heavy weight boots for backpacking, trekking, etc.  Your feet need to be protected, and what could do a better job that a  heavy boot which will help prevent sprained ankles and give excellent support? 

    Actually, most boots don’t give good “ankle support”.  The sides of the boot are flexible.  Only extremely stiff boots like the modern, hard plastic telemark ski boots or mid-calf jump boots actually provide good ankle support.  What actually helps protect your ankle in good quality hiking boots are a high quality heel cup, a well formed foot bed, and good traction.  This helps prevent your foot from suddenly shifting which is the source of most ankle injuries.

    A special case for using boots is when you need your feet protected in a dangerous environment. The classic example of this is steel toed boots warn on construction sites.

    Historically hiking boots were very heavy and used full leather on the uppers. These days, boot uppers are often a mixture of leather, nylon, and even plastic. If you need truly heavy duty boots I would recommend full leather boots with a Norwegian welt made in Europe, ideally by Italian companies like Scarpa.

    Most of the companies which “back in the day” used to only sell 5lb all leather boots make light weight hiking boots and shoes. These boots and shoes tend to be much more durable than trail runners and “walking” shoes. They also tend to have stiffer soles which is useful when facing terrain which benefits from a good “edge” and lateral stiffness.  There are a number of old favorites which see to make popular light weight boots and shoes:

    Most people can get away will lighter weight boots. I converted to using trail runners around 2001, so I can’t provide recommendations about specific products.

    There are some people who strongly advocate for the modern military boot, noting that it has been significantly improved from the boots of years gone past that were appropriately disparaged. A detailed longterm review of Belleville Boots.

  • Socks

    Appropriate socks help keep your feet at a comfortable temperature and play a large part in preventing blisters.  Blisters come from the combination of friction, moisture, and temperature. You want socks which wick moisture away from you feet and minimize the amount of friction between the sock and your foot which is often best accomplished by using two socks. I think nylon and wool are the best materials for socks, and cotton is really terrible.

    My Choice

    I primarily use Darn Tough Ultralight No-Shows which have lasted >=4000 miles before needing to be replaced. and recently added in Xoskin anklet toes socks which seem to resist odor reasonably and are effectively preventing blisters between my toes. My first pair develop a hole that was easily repaired after 640 miles. At 800 there are some small holes in the highest friction area (between my hammer toe ) but they are still working well. On my forth pair… average 1200 days of use, way less than my darn tough dock but longer than a pair of trail runners but longer than most toe socks I have tried. This has been mostly wearing sandals… I expect they might last longer inside shoes. In cool and wet weather I will sometimes wear light socks combined with Rocky Gore-Tex over socks. In cold conditions I have found vapor barrier socks to be extremely useful.

    Sock “Fit”

    Keep in mind that there needs to be enough room in your shoe for your feet and the socks you select. Socks which are too thick for your shoes will crowd your feet and result in blisters just as quickly as your feet sliding around.  I would strongly recommend trying a variety of different socks and figure out what works best for you. Socks are cheap and will often mean the difference between a miserable blister plagued trip, and one with comfortable feet.

    Double Socks for Hiking

    Conventional wisdom for people wearing hiking boots is to wear a heavy wool sock, with an very light weight inner liner. Dr. Murray Hamlet of the Army Cold Weather Research Center confirmed this with an extensive testing of a variety of sock systems. The first set of these tests was documented in the report Impact of Sock Systems on Frequency and Severity of Blister Injury in a Marine Recruit Population.

    Hamlet and team found that a thin liner sock made of CoolMax, and a thicker sock made of wool&polypro (fuzzy side out) had a significantly reduced the frequency of blisters. This is because the slipping is happening between the socks rather than between the foot and the sock. TechSpun sells the socks designed by Hamlet.  Besides TechSpun there are a variety of companies which sell high quality wool or wool blend backpacking socks including Bridgeport, Dahlgren, Darn Tough Socks, Fox River, SmartWool, Thorlo, Wigwam.

    Lighter Socks

    People carrying lighter loads and using trail runners or walking shoes often prefer socks that have less bulk. Since lighter shoes tend to flex with the foot, an inner / outer sock combination isn’t as critical as when using boots. Some people find double socks are helpful with trail runners. Some low bulk ways to get double socks include using a pair of knee high stockings + a light outer sock, two pairs of nylon dress socks,  WrightSocks DoubleSocks, or X-Socks (I have no experience with).

    Single socks I would recommend for trail runners include Darn Tough running socks, xoskin socks, Injinji toe socks, Smartwool Adrenaline, asics running socks, Inov-8 Mudsoc (coolmax), and the Bridgedale X-Hale Multisport Socks (multi-fabric blend).

    Extreme Conditions

    I have a pair of posts which address footwear (which includes socks) in particularly wet or cold conditions.

    Cheap

    Use a double pair of nylon dress socks.

  • Trail Runners

    For most conditions provided you are carrying less than approximately 40 lb, I would strongly recommend trying trail running shoes because they can be quite comfortable and will be lighter than the more traditional hiking shoes or boots. I have heard people express concerns about hiking in trail runners. I will observe that if your survey people who complete the long trails like the AT & PCT you will find the vast majority wore trail runners. I wrote up a brief comparison of using trail runners vs boot.

    There are lots of good trail running shoes on the market these days.  There are a number of factors you should consider when looking at a trail runner:

    • Fit: If the shoes don’t fit you, skip them. You need to find shoes which fit the shape and volume of your foot. Pay particular attention to how well the heel box hold you and if there is enough space around your toes. Some people buy shoes that are 1-2 sizes larger than normal, in a narrower width to give their toes maximum space.
    • Foot Support: You should start with a wet foot test to figure out what cushioning and control features you might want. But keep in mind that the Cochrane meta analysis indicates that control features don’t seem significant reduce injuries. Advocates of minimalist shoes would argue that you should address this issue through effective conditions rather than using a crutch for the rest of your life.
    • Type of Sole:  The sole of the shoe will determine what some of terrain you will have good traction and how durable the sole will be. Softer materials typically have better traction on hard / flat surfaces but wear more quickly. Deep / aggressive soles with lugs are the best for variable terrain, especially when there is loose materials.
    • Ventilation: In most cases you will want a highly ventilated shoe to let your feet breath. There is a trade off for the ventilation which is external moisture can get in, and extreme ventilation (light mesh) will not protect your feet from thorns and other pointy plant material.

    If there is an athletic shoe manufacturer that seems to make shoes that fit you well, I would look to see if they make a “trail running” model, and try that. If there is no manufacturer that you are more inclined, you might see what shoes are recommended by the wet foot test at runners world and/or check out the descriptions and reviews on running warehouse. The following are some of the popular manufacturers that I have had experience with.  Note: the models listed in the next section are likely out of date.  I have found shoes that work really well for me, so I typically am not following shoes too closely anymore:

    • Altra: Maybe the most popular sure among light weight backpackers. Good traction, wide toe box. Offer a variety of stack hieghts/cushion options. The Altra Superior was my default shoe between 2017-2022.
    • Hoka: Very popular with ultra-runners and long distance backpackers. Lots of cushion. I personally don’t like them because the stack is too high for me. I like minimalist shoes.
    • Inov-8: Inov-8 was one of the first companies to make minimalist shoes for the outdoors. They developed a significant cult following popular among fell runners, ultra-runners, ultralight backpackers, and with some adventure racers. Their lightest shoes are about as close as you can get to going barefoot while having something on your feet. One really nice thing about Inov-8 is that they have committed not to make gratuitous changes to models, and will keep making old models until it is no longer economically feasible. I wore 14 pairs of Inov-8 315 flyrocs… the last pair was the same as the first. The Trailfly 270 G became my standard shoe in 2022. I get ~1200 miles before they wear out, around 3x more than most trail runners.
    • La Sportiva: Makes trail runners and good approach shoes (like TX line)
    • Montrail: Velocity line on trail runners were quite popular with the light weight backpacking community. In particular, the  Hardrock and Vitesse models. Montrail tends to have a more generous toe box than many other manufacturers. In the past years Montrail seems to be losing their way makes shoes which doesn’t seem to compare favorability to previous years designs.
    • New Balance: Seem to have been one of the earliest manufacturers that embraced trail runners by introducing the  M801AT. This was a great line of shoes, but NB kept change the design.  They were good through the M804-807 depending on who you ask but but the M808-809 really sucked. Hopefully NB will learn the lesson and not play with working designs until they break them.  I don’t have experience with NB current shoes, thought I might give one of their minimalist shoes a try soon. New Balance is one of the few manufacturers which offers there shoes in a wide range of widths… so if you have a particular wide or narrow foot, I would start with New Balance.
    • Norda: New company that I have no personal experience with. Have read they are taking a materials first approach to improve durability for shoes which last >1000 miles.
    • Salomon: Makes a number of shoes lines which might be of interest including the XA, Speedcross, and Amphibian. Salomon shoes tend to run wide through the entire shoe. The fast lacing system is interesting, but it limited customizing fit by changing lacing and it’s hard to repair in the field.

    Manufacturers that I don’t have a lot of experience with recently, but are worth a look include Adidas (Supernova), Asics, Brooks (Trail Addiction), Mizuno (Wave Ascend), Nike, Saucony (Peregrines), Topo. There are also a number of minimalist trail runners.

    The site runrepeat.com has excellent reviews

    I have other notes about footwear.

  • Sandals

    There are a number of people who have found using sandals or water shoes to be highly effective.  They provide excellent ventilation for your feet, and are ideal when you are in wet conditions because they don’t hold water against your feet.  The downsides of using sandals or water shoes are that your feet get really dirty and most sandals don’t protect your toes.

    I really like Luna Venado Sandals for street running and walking on city streets. I have used them in the back country, but they don’t have a lot of traction. If I am in the back country I often switch to a pair of Luna Oso Flaco Sandals. Enough ground feel that they don’t feel “dead” when I run in them, but enough traction to use in the back country. Bedrock Cairn 3D Sandals are the best pure hiking sandals I have found: grippy on the top and bottom but a bit dead feeling. Fairly compact for packing, weights about the same as a minimalist trail running.

    Keen  makes a wide range of shoe including sandal like shoes with a toe guard. I wore them for many use to protect my toes. Last time I looked the Clearwater was their lightest model. Many people seem to love the durable but heavy Chaco Sandals, which are a bit like taking a the sole from a really heavy duty boot and put sandal straps. I don’t use them because they have a very pronounced arch support ridge which hits me in exactly the wrong place. Teva and Xero Shoes make a wide variety of sandals which can be used for a wide variety of activities. Beside Luna and Bedrock, Earthrunners, Unshoes, and I am sue a number of companies make minimalist versions of Huaraches running sandals. Mayflyultralight made an ultralight sandal which doesn’t have a strap between your toes. There was a nice set of mini reviews of minimalist running sandals on reddit.

  • Feet in Snow and Cold

    In colder weather, people often struggle with their feet getting cold.  There are a number of reasons for this

    • Feet are the furthest point from your core which is generating heat.
    • Feet are subjected to conductive cooling through the soles of your shoes/boots.
    • Feet sweat a lot.  Many people’s shoes hold in all the moisture.  Wet moves heat much more quickly than dry.
    • Tight fitting footwear (often caused by extra thick socks) constrict blood flow.

    While there are a number of issues which make keeping feet warm enough challenging, there are a number of approaches which have been proven to be effective.

    Vapor Barrier Socks

    VP socks can be used with any of the below footwear options. I have found VB socks a huge win once the temperature is below around 10F. Warmlite and  RBH Designs make vapor barrier socks.  The cheapest vapor barriers can be plastic bags. Bags holding sandwich bread or provided at some office buildings for wet umbrellas are an ideal shape, though you should expect them to last just a day or two before you rub a hole in them.  Small Mylar cooking bags are a bit more durable, but are hard to find in the right shape. My first attempt using vapor barriers was a pair of liners, a bread bag, wool sock, another bread bag to keep my wool socks dry, and then boots. Dave from owareusa suggested that rather than sliding the outer bread bag in and out, to put your insole inside the outer bag… leaving the bag in the shoe. He noted that he gets 5 days out of the bag then rather than a day or two. Haven’t tried this yet, but it makes sense. For the last couple of years I have used a pair of RBH insulated vapor barrier socks and trailrunners. This has been good for me down to 0F without any problems.

    Trailrunners and Water Protective Socks

    This is the approach I most often use.  On most trips I have found that waterproof socks and trail runners (goretex oversocks + trail runners + gaiters) worked well in 20F conditions, even in deep snow. I recently went on a trip that this didn’t work well. For some reason my feet felt cold and damp. Even though it was moderate weather and only dropped to 28F, my feet were freezing but my socks didn’t leak. Other people have reported good results using neoprene socks. In the winter of 2007/8 I picked up a pair of Inov-8 RocLite 390 GTX to try out. These boots plus my vapor barrier socks kept my feet warm down to 0F.

    Hiking Boots & Socks

    A classic approach to keeping feet warm are thick wool socks and a water”proof”  hiking boot. The boots protect against external moisture and the socks provide insulation. A slight variation on this theme are boots which have additional insulation. Socks are periodically changed and dried (place over your shoulders under your jacket, around a hot water bottle, or over your stomach while you are in a sleeping bag.) Hiking boots typically have a hard sole, with an aggressive trend which provide good traction except when facing extremely icy conditions. One thing to watch out for is that the boots will absorb some water, and in colder conditions the boots will then freeze. It takes a lot of work to thaw solidly frozen boots. Don’t let your boots freeze. My favorite light weight, insulated boot today is the Keen Growler.  I think this is a good option for -20F through 20F.

    Synthetic Boots w/ Foam Insulation

    There are two different types. Some are designed for hardcore mountaineering, and have hard, plastic exteriors. Others are primarily designed for protection against the cold such as those made by Baffin and will be softer. This approach will keep feet quite warm. The synthetic materials doesn’t absorb water, so the only moisture problem will be what your feet produce. In extreme cold (< -20F) I think this is the best solution.

    Mukluks

    Traditional Inuit footwear made from animal hides. Steger Mukluks seems to be one of the best regarded manufacturers. Mukluks don’t have high traction soles which are needed for walking on ice, but if you are on ice, you already have crampons (stand-alone or part of your snowshoes), so not having this on your shoes should work just fine.

    Overshoes

    NEOS, Forty Below, Outdoor Research’s Brooks Range can be an effective way to keep feet warm in very cold conditions. When using overshoes, you typically are wearing some sort of footwear inside the overboot which  provide a good footbed. Some people don’t wear shoes inside the overshoes, but rather use them as sort of a high tech mukluk. I found overshoes in basic cold (>=0F) to be overkill, and more bother than they were worth. In extreme cold I can see whether they could be quick useful.

    Booties

    Once you are in camp, it is often useful to have comfy, insulated footwear.  There are a variety of companies that make down or primaloft booties including Goosefeet, Western Mountaineering, Feathered Friends, etc.