Few things stir controversy among backpackers more than discussing what type of footwear to use, but most will agree on one thing: you need to find what works for you. Everyone’s feet are different, and with how much you use them backpacking, you really do need to find footwear that fits you just right.

Shoes or boots that don’t fit well and don’t breathe well enough for your environment can cause painful blisters, and footwear that your feet are not accustomed to can cause injuries such as ruptured tendons or strained ligaments.

When you’re backpacking, typical fit issues that might only be a minor annoyance around town can become major problems. Does your heel lift up slightly in your daily footwear as you walk? Probably. Will this matter backpacking? If it’s more than a few millimeters, then yes. It’s often overlooked nuances like this that you need to watch out for.

To avoid blisters, you want shoes that cradle your foot, locking in the heel without creating any pressure points. You especially don’t want to feel any pressure around your toes, and you don’t want pressure over the top of your foot either. You also don’t want your foot to slide forward very much when you walk downhill, although more supportive insoles can help with this in shoes that otherwise fit well.

When you try on new footwear, wear the socks you plan to hike in, lace them up, and try to slide your foot forward in the shoe while standing. If your toes touch the end, they’re either too small or don’t match your unique foot shape. If your heel lifts up more than a couple millimeters when you rock forward onto your toes, then their either too big or don’t fit the shape of your heel.

Sizing

Your feet will swell when you go backpacking and your toes will splay out more under the load of your pack. For this reason, you want to err on the side of too large rather than too small. Most people size up anywhere from a half to a full size, and some will even step up to a wide from a regular width. I wear a half size up in a wide version compared to my daily shoes.

TIP: You can fine-tune the fit of footwear and add extra under-foot rock protection with aftermarket insoles such as those from Superfeet and Sole.

Waterproof footwear keeps water out, but it also tends to keep water in. This means if you dunk your leg, you’re going to have wet shoes for a few days, whereas a non-waterproof version of the same shoe will dry much faster. Thick leather boots will also take longer to dry than synthetics if they get soaked, but not as long as waterproof versions.

Most waterproof membranes, even great ones such as GoreTex, also act as mild vapor barriers, trapping some of your sweat despite what the label might promise. In cold weather this isn’t very pronounced, but in warm or hot conditions waterproof boots will often not be able to keep up with how much your feet sweat. The buildup up of sweat softens your skin and leads to blisters, a hiker’s number one enemy.

For predominantly warm, dry conditions, waterproof footwear should be avoided. For cooler areas that get frequent storms, such as the northern Rockies, waterproof footwear is not a bad choice. If an area is warm and still gets a lot of precipitation, then you should consider a fast-draining non-waterproof option and carry extra socks.

Altra started a trend for ‘zero drop’ footwear and it’s catching on. Is there something to it? Possibly. I’m not denying that they make great footwear, but the jury is still out on whether or not the zero drop design is what makes them so great. The fact that their shoes are soft, flexy, and shaped like an actual foot probably has a lot more to do with it.

What is it?

Zero drop is a footwear design that does not have an elevated heel. Most shoes and boots have a heel that is at least slightly elevated, and the ‘drop’ refers to the decrease in height from the heel to the ball of your foot. The main reason most footwear has an elevated heel is to provide extra cushioning for heel-strikes, i.e. for when people walk heel to toe instead of just landing on their toes.

What You Need to Know About It

A zero-drop design changes the range of motion that your foot goes through. When you go from an elevated heel to a shoe with zero drop, your foot is always angled further upwards given the same incline. This means your Achilles tendon needs to be longer, otherwise it will become painful and could rupture. Lengthening your Achilles is not terribly complicated, it just requires a gradual transition from your normal daily footwear to your zero drop footwear.

When switching to zero-drop, you should start off wearing zero drop shoes just for a little while every day, maybe 10-15 minutes of walking. Start wearing them more and more, ramping up to wearing them on long hikes or all day every day in about 1-2 months. How long this transition takes depends both on your body and on your previous footwear though. Many popular sneakers and skate shoes have been zero drop for decades, so if you are used to wearing Vans you probably won’t need much of a transition.

The old adage that a pound on your feet equals five pounds on your back is a bit of an over-generalization, but there is no debate that weight on your feet is more exhausting than weight in your pack. The reason for this is that with each step you are moving the weight on your feet more than the weight on your back. Your feet move up and down a lot more than your pack does, and they’re constantly slowing down/speeding up instead of maintaining forward momentum.

Heavy footwear will tire you faster than light footwear, but weight here should not be your primary concern, and it’s not sitting uncomfortably on your shoulders or hips. Poor footwear choices result in much bigger problems than only being able to hike 19 miles/day instead of 20. These problems include blisters, tendon and ligament injuries, and bruised feet from rocks underfoot.

Go for the lightest footwear that meets all other footwear criteria. Don’t compromise your safety or foot health to shave 10 ounces off your feet. If 10 ounces is going to make or break you, then it’s time to hit the gym.

A mid or high rise shoe or boot will not make your ankles invincible, but they will reduce the likelihood and severity of ankle injuries. It’s kind of like wearing a helmet: helmets don’t prevent all or even most head injuries, but they significantly mitigate them (just ask a pro football player).

Pros
• Mitigates ankle injuries
• Protects against scrapes/bruises if you slip on rocks
• Holds your heel down better thanks to extra lacing

Cons
• None really, maybe a slight loss in maneuverability if you’re rock hopping

Which one you choose depends on your specific needs, such as where you are going, when you are going there, how much weight you are carrying, what weather you will encounter, how strong your feet are, and ultimately what gets along best with your body specifically. Here are the pros and cons of each.

Ultralighters swear by them, and they work great for smooth, well-maintained trails and light loads. Does this mean they will work for you on a trail like the JMT just because they worked for someone else? Of course not. They might be perfect for you though, so try them out and see for yourself.

Pros
• Lightweight
• Comfortable
• Flexible
• Usually have good breathability and are fast drying

Cons
• Minimal rock protection underfoot
• No ankle protection
• Not durable or long-lasting
• Low tops require gaiters to keep sand and pebbles out of them

Tips: Give your feet better rock protection with aftermarket insoles and wear lightweight gaiters such as Leva Gaiters to keep sand and pebbles out

Boots are the traditional footwear choice for backpackers and still retain a strong following despite the immense popularity of trail runners. They are not for everyone, but they do offer distinct advantages over trail runners that are often overlooked.

Pros
• Excellent rock protection both under and around the foot
• Ankle support and protection from scrapes
• More durable than trail runners
• High tops keeps sand and rocks out
• Generally better traction

Cons
• Heavier than trail runners
• Stiffer sole can cause heel lift, leading to blisters
• Many designs do not breathe well

Tips: Always break boots in before going on a long hike, and wear thick socks to give you more cushioning from the stiffer design. Liner socks (especially Injinji toe socks) will alleviate most of your blister woes.

Hiking shoes occupy a middle ground between boots and trail runners, offering lots of the pros and not so many of the cons of each. They don’t typically get subjected to polarized and dogmatic views like trail runners and boots do, so you might not hear about them as much in hiking circles, but for many people they’re a great—if not the best—choice for backpacking.

Pros
• Decent rock protection both under and around the foot
• Reasonably durable
• Typically very good traction
• Come in high-top options to keep sand and pebbles out
• Lighter than boots but still supportive
• Usually have good breathability and are reasonably quick to dry
• More flexible and more comfortable than most boots

Cons
• Slightly heavier than trail runners
• Not quite as supportive or as protective as boots
• Won’t make you look as cool as a PCT hiker with Altras

If you don’t know where to start, you should give hiking shoes a try. The Merrell Moab is one of the most versatile pieces of footwear on the market, which is probably why it’s such a popular shoe. It’s even what Bear Grylls wears, and I’ve been in love with mine for years. They have a generous width, allowing your toes to splay naturally, mimicking one of the main selling points of the all-so-popular Altra but with improved rock protection and durability.

When you backpack in hiking shoes, you get an idea of which direction to go in footwear-wise. If you need more support or rock protection, then you can step up to boots. If you feel like you’re wearing wooden clogs, then give trail runners a try. If they feel fine, then you’re good to go!

Footwear Recommendations from Mild to Extreme

4. Merrell Moab Ventilators as a general-duty, versatile hiking shoe for people with normal to wide feet. They come in a waterproof version for nasty weather and a mid-top for keeping rocks out and adding ankle support.

Insole Recommendations:
Superfeet and Sole both make fantastic insoles and have several models available. Which one you should choose depends on your specific needs and footwear. I typically use the Sole Performance Thick insoles, Superfeet Trailblazers, or Superfeet Orange depending on the shoe, as some insoles are a better match for certain shoes or boots. Everyone has different feet though, so you should consider your specific needs prior to deciding on a pair.