The toughest ounces to lose: backpacking in minimalist footwear (video)

[Kurt Papke]

I switched over to minimalist footwear about 4 years ago, initially for running, but now hike and backpacking in them as well. Made a brief video about how to make the transition:

https://www.youtube.com/watch?v=uzeZluK6tOM

Of all the weight I have shaved off my load, these have been some of the toughest ounces. You can't just buy a pair of Vibram Five Fingers and go out and R2R the Grand Canyon.

I am working on a follow-up video going over the shoes that have worked (or not) for me.

Happy to answer any questions about the transition process.

Cheers,
–Kurt

[Kurt Papke]

Just posted part 2 of my video series where I cover the minimalist shoes I've tried over the last four years, which ones were good, which not so much:

[Rick Reno]

Great videos, and you've clearly put a lot into them. Thanks!

I've been wearing flat shoes all day, every day, for a couple years. Vivo Barefoot Ra to work in a luxury resort, KSOs for running, and still searching for the perfect hiking shoe for the rocky trails in NH, VT, and ME.

So far Merrell are my favorites, but I'm still looking and open to suggestions.

I have to say that Vivo Barefoot bails it for everyday wear, though nothing they make looks like the perfect choice for hiking/backpacking.

Thanks again for the very informative videos!

[Kurt Papke]

Thanks for your kind words. I've heard nothing but good things about the Vivo Barefoot shoes, just haven't had the opportunity to try them yet.

[Rick Reno]

If you have a "straight" job, take a look at Vivo… particularly the Ra shoes.

I work in management in a luxury hotel, and look very "businesslike" at work. I've been wearing Ras (the same pair) every day for about two years – not bad for $150! – and no one has ever said anything about them not being appropriate, or even looked at them sideways.

Shameless plug… and no, I don't own stock in the company!

[Diane “Piper” Soini]

I've tried a lot of minimalist footwear. I have ended up mostly hiking in Altra running shoes.

Five Fingers:
I did not like hiking in 5 finger shoes. My feet got super cold with numb toes and just wouldn't warm up. With such cold feet I could feel every rock and pebble and it hurt way more than it would normally. I kept them for the gym but then noticed when I walked across campus to the gym the heat of the sidewalk was painful in warm months.

Homemade shoes:
I made many pairs of homemade shoes. Some of them were pretty good. The main problem I had was I could not get the glue to stick reliably to the sole. I figured out a way to cut a channel and stitch the sole on. My shoes took so much time and some came out well enough I didn't want to ruin them on the trails.

Sandals:
I've hiked hundreds of miles in Chaco sandals. I wouldn't say they are minimalist exactly, but compared to boots the freedom of sandals is absolutely wonderful. I prefer to hike in sandals over anything else.

I made some homemade sandals that were awesome, but haven't backpacked in them because I like them too much to ruin them on trails. They are pretty much just like these: http://oldesoles.com/shop/index.php?main_page=product_info&cPath=2&products_id=2&zenid=ndsdurkpfrqq89rfso1dhdi1q5 I used leather and the same kind of Vibram soling sheet they make Luna sandals from.

I've made some huaraches, too. I've finally made a really ugly pair I think I can hike in but I haven't tried it yet.

Xero sandals:
I brought Xero sandals on my last backpack trip and wore them for several miles. I burned the bottoms of my feet on the hot trail dirt and still am peeling the blistered skin off a month later.

Altra running shoes:
They are not really minimal. They're just flat. If my foot is foot-shaped, then Altras are not foot-shaped. I still have to wear them a few sizes to big. I'm not terribly fond of them but I can hike fast because of the padding and compared to other shoes, there is more room for my toes. I have some New Balance that fit way better but I once stepped on a very long thorn that went right through. I had to stick my hand in my shoe to push the sole away to get the thorn out of my foot enough that I could take the shoe off. So I don't wear them in the wilderness anymore.

[Kurt Papke]

I have a couple of pairs of Chacos, and I love wearing them around town. When I try to hike in them, I invariably get a pebble underneath my foot that I have to dig out. Maybe its just the trails in AZ, they are all gravel and rocks, pretty much no dirt. How do you avoid the pebble problem?

Do you wear socks with sandals? The other problem I've had is the Chaco sandal straps rubbing my foot raw, especially on water hikes when I'm backpacking up a canyon stream.

The Altras have become pretty popular with long-distance hikers. Kinduva compromise between trail runners and minimalist shoes – padding, but zero drop. I may have to try them.

[Matt V]

I have a question:

So minimalist shoes are lighter, which makes hiking easier and in theory you can go longer. But it sounds like minimalist shoes require more foot and leg muscles. Does that negate the weight savings of them, even after you have adapted to them? Or in other words, is hiking in minimalist shoes more work than hiking in equally light but more supportive shoes?

[Ken Thompson]

"in equally light but more supportive shoes?"

Link to magic shoes please.

[Ralph Burgess]

"So minimalist shoes are lighter, which makes hiking easier and in theory you can go longer."

I don't see whey this should be true. If you cut off half your foot it would be a lot lighter, but you wouldn't hike very far. Your shoes are an extension of the biomechanics of your body, they need to function adequately.

[Justin Baker]

Minimalist shoes aren't really that much lighter. There are some really light shoes with thick soles.
I like minimalist shoes because I can feel the ground in them, which I find makes me much safer and more stable. Really hard to twist an ankle badly when you can feel everything you are stepping on. I've done plenty of off trail travel where you need to pay attention to every step you take, no way I am going to do that in stiff shoes.
I also walk/pronate very weirdly. I tend to swing my right leg out a bit and when I run each foot lands differently. I find that with minimalist shoes I my body can adapt naturally where with stiff shoes I'm just stumbling around everywhere with my imperfect stride.
It's also an everyday health thing for me. I find the idea of supportive footwear ridiculous.

[Justin Baker]

Vivobarefoot makes their "trail" shoes (neo trail, breatho trail, and now the trail freak). They are nice shoes but the lugs get torn up quickly. My old neo trails have less than 200 miles on them and the soles lugs are mostly flat and the sole is starting to separate.
I'm using the trail freaks right now because there aren't that many good options right now.

[Diane “Piper” Soini]

Yes, I get pebbles in my sandals often. If I put my foot against a tree or large rock they will fall out. I wear socks with my sandals because I get chafing otherwise. For sandals that have something between the toe, I bought some stretch nylon tabi socks. I was happy that the stretch nylon tabi socks didn't get foxtails in them very easily. Foxtails are my main problem with all lightweight mesh running shoes, socks and sandals. VFFs are the worst for foxtails because they accumulate between the toes.

[Jennifer Mitol]

I've (so far – but I have commitment issues) really gotten to like the Altras. I'm road running in their One2 model, and the Lone Peak 2.0 have been the most comfortable shoes I've ever worn. They are sooooo cushy!

But I have really high arches that don't move, and I'm more of a supinator in practice; so cushy shoes are pretty much a requirement for me.

[Michael Gillenwater]

Ditto on what Justin said.

[Michael Gillenwater]

Oh. And I have emailed Vivo about their durability problem, as well as their problem of soaking up water like a sponge. Never received any response. Having said this, I still hike in them (Breathos and Freaks), as I have found nothing better.

[Allen C]

I have tried hiking and running in minimalist shoes; it didn't work for me for any significant distance. I guess they work for some people but I find I can go much faster, much farther, and with much less pain in a shoe with some cushion, support, and a rock plate. The trails I frequent tend to be rocky and I found that minimalist shoes really slowed me down as I would feel every rock and ended up having to be super careful where and how I placed my foot. I like minimal shoes for the gym and around the house, around town etc – I use Merrell Bare Access and NB Minimus trail for these purposes, and occasionally for short runs on pavement or smooth/soft trail. But for anything longer than a few miles, rocky terrain and/or with a pack, I go with traditional trail runners (Brooks Cascadia for running or La Sportiva Ultra Raptor for Backpacking) or lately the Altra Olympus which are zero drop but about 36mm cushion for long runs. The additional cushioning on the Olympus is very noticeable on runs of 20 miles plus – I feel much less sore and "beat up" afterwards than when I wear the Cascadias or Altra Lone Peaks.

In my experience the additional weight of more protective trail runners is negligible and the additional protection is crucial. I routinely do 20-50 mile days in hilly and rocky terrain, and there is no way I would be doing that in minimalist footwear.

[Michael Gillenwater]

I think you will find this a good summary of the dilemma. I still exclusively run and hike in minimalist shoes. But recognize that more padding might have its time and place as long as used in moderation. One day I might start "using". Hell, even pot is now legal here in WA State.

http://hardscrabbletimes.com/2015/03/31/minimal-shoes-and-performance-enhancing-devices/

[Justin Baker]

"Foxtails are my main problem with all lightweight mesh running shoes, socks and sandals."

The vivobarefoot neo trails, if you can find them (discontinued), have a solid upper material. Foxtails don't get through that. With a pair of gaiters you are all set. That has worked well for me walking through dense grasslands in the summer.

Foxtails also shouldn't get through the merrel vapor gloves, but those are suuuuper minimal.

"VFFs are the worst for foxtails because they accumulate between the toes."

What's worse is getting a yellow start thistle ball stuck between the toes.
http://crwma.co.crook.or.us/portals/24/flowerYS_pinpubs.jpg
You end up with your toe in between the stem, and then when stepping up the ball slides right in between the toes. I had to walk through a field of that in VFF once, very slow going.

[Diane “Piper” Soini]

Ouch! Star thistle. That sounds painful. Never had one get stuck in my foot. I think kevlar shoe covers would be the only thing to work on the Sisquoc trail.

I don't know that I really care that much if my shoes are light. Sure, 2lb boots are just too heavy, but the typical part canvas, part leather hiking shoe or boot isn't too heavy to me. I don't really notice the weight. I don't find that the lighter the shoe the faster I can go either. Cushioning seems to be the main thing that helps me go faster.

[Jennifer Mitol]

Allen –

so you notice a difference even between the Altra olympus and the Altra Lone Peaks (which version do you have?)?

As I get back into running I've found that I can't run in zero drop shoes (yet), but I certainly like hiking in them – and absolutely for daily wear. True minimalist shoes are great for around-town wear, but I also can't really hike in them on the rocky/pokey terrain that I usually hike in.

I'm about to do my first longer trip (the CT) in the Lone Peaks (2.0) and I wonder if going for a more cushioned shoe would be a better option for me. Hmmm……..

[Allen C]

Jennifer – yes, there is a difference both in the cushioning and the fit. The Olympus fit me much better – I have a pair of the original and 1.5. I had a pair of the Lone Peak 1.5 (the red and white ones) which did not fit as well, had substantially less cushioning and therefore less protection from even smaller rocks. The fit on those felt wider, I had to cinch down the laces almost completely together to keep them from sliding around. I tried on the latest version of the Lone Peaks the other day, they have increased the cushioning and stiffness of the sole and improved the tread, but I still didn't like the fit so I didn't buy them. I know lots of people use them on extended hikes like the PCT etc – they seem like a good balance of light weight, breathability, stability, cushion, support and traction, *if* they fit you well. I have a narrower, low volume foot and they just don't seem to work for me. I like the extra cushion of the olympus on longer runs, but the tradeoff is that you lose some stability with the higher stack height, and the traction is pretty much nonexistent. For pure hiking (ie not running) the Lone Peaks are probably the better option, again, if they fit you well.

[Kurt Papke]

Concerning whether or not minimalist shoes allow you to hike further: I think it's useful to consider what constrains *you* with your daily mileage. For me, it was toe blisters and Plantar Fasciitis. Shifting to minimalist shoes has eliminated both of these problems, but with the cost of years of conditioning and strengthening my feet.

At first, hiking in VFF's will likely slow you down. Its not just foot fatigue, but for me the mental fatigue of picking through the rocks to find a line that would not destroy my feet was the constraint. 5 miles was my limit before I had to shift back to cushy trail runners. It took me 18 months before the curves crossed and I could hike further in minimalist shoes than my runners.

As always, YMMV. If your current shoes are working for you, no blisters, no PF, then why go through the pain of switching?

Just my $0.02 worth.

[Ralph Burgess]

I think that's excellent advice from Kurt. Everyone's feet are different, their needs & conditioning are different. Justin's opinion above that supportive shoes are "ridiculous" is, well, ridiculous. Minimalist shoes work great for some people, but are terrible for others. I think if you're having problems, it makes sense to experiment with a wide range of approaches to find something that works well for you, but beware of dogmatic suggestions that that there's only one "healthy" solution. If supportive footwear is wrong, should we also eschew prescription glasses? After all, our ancestors stumbled around half-blind when their eyesight failed, so that's more "natural".

For me – at 50 years old, my feet are conditioned for 50+ mile days in Ultra Raptors and sometimes even the squishy run-on-a-cloud feeling of Hoka Rapa Nui's. I can't remember the last time I had a blister. Sure, I like sometimes like switching to lighter racing-type trail runners that feel faster and more agile, and I'm experimenting with Helios SR's to see if I can tolerate a drop as low as 2mm. But for heavy high mileage, what I have works, and anything more minimal would without a doubt slow me down, and quite possibly injure me.

[jscott]

I remember a post here some years ago by someone who had to recover from two different stress fractures (abut six months each time) from wearing minimalist shoes backpacking; he blamed himself for not conditioning properly. Hard to condition when you're recovering from stress fractures. This struck me as somewhat Stockholm Syndrome-type thinking: the shoes must be right, therefore my whole experience must be wrong. Or, who ya gonna believe, the hype or your own lyin' feet? Which is just a long way of saying, yes, there are a ton of variables, including how much work you want to put into 'conditioning', as well as the structure and anatomy of your individual feet (both of them) that go into determining what footwear is right for you. But by all means, where the lightest shoe that you can manage!

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