Hiking boots vs trail shoes: how to choose, get the fit right and avoid blisters

TUREFF• •0

The question every new hiker asks is whether they need proper boots. The honest answer is that it depends on the ground, the weather, the weight on your back and your own ankles. What matters more than the type is that whatever you wear fits well.

Boots or trail shoes?

Trail running shoes and hiking shoes are light, comfortable from the first day and dry quickly when they get wet. They suit well-made paths, dry conditions, day hikes with a light pack and anyone who likes to move quickly. Many long-distance walkers now use them. Hiking boots cover the ankle and usually have a stiffer sole. They suit rough, rocky or muddy ground, snow, a heavy pack, and people who have turned an ankle before and want more support. A stiffer sole also protects your feet from sharp rocks on long descents. A few points worth knowing:

Waterproof linings keep out puddles and wet grass, but they also keep in sweat, and once water comes in over the top it is slow to get out. In hot, dry weather a non-waterproof shoe is often more comfortable.
Grip matters more than height: deep, sticky lugs on the sole make the biggest difference on wet rock and mud.
Weight on your feet tires you more than the same weight on your back, so do not choose heavier footwear than the ground calls for.

Getting the fit right

Shop late in the day, when your feet have swollen a little, as they will on a hike.
Bring the socks you will hike in, and any insoles or orthotics you use.
Leave room at the front: your toes should not touch the end, especially going downhill. Many shops have a small ramp to test this.
Hold the heel: your heel should not lift much as you walk. A slipping heel is the most common cause of blisters.
Check the width: your foot should not bulge over the sole or feel pinched across the widest part.
Try both feet: most people have one foot slightly larger. Fit the bigger one.

Breaking them in

Modern trail shoes need little or no breaking in. Boots, especially leather ones with stiff soles, need more. Wear new boots around the house, then on short local walks, then on a half-day hike before you trust them on a long day. If a pair still rubs after several walks, it is the wrong shape for your foot, and no amount of wearing will fix that. Lacing helps too. Loosen the laces over the top of your foot if it presses, and tighten them around the ankle before a long descent so your foot does not slide forward.

Socks

Avoid cotton: it holds sweat against your skin, which softens it and makes blisters more likely.
Wool or synthetic hiking socks wick moisture and cushion your feet. Merino wool is popular because it stays comfortable over a long day.
Seamless toes and the right size matter: a sock that bunches up rubs.
Carry a spare pair on long days and change at lunch if your feet are damp.

Preventing blisters

Blisters come from friction, heat and moisture together. To prevent them:

Keep feet as dry as you can, and take shoes and socks off at long breaks.
Stop at the first hot spot. A sore, warm patch is a blister about to form. Cover it with tape or a blister plaster straight away.
Pre-tape areas that always rub for you, such as heels or the sides of little toes.
Trim toenails short and straight before a hike.

Treating a blister on the trail

Clean the area and your hands as well as you can.
If the blister is small and intact, leave the skin on, as it protects the raw layer underneath. Cover it with a blister plaster or padding with a hole cut around the blister.
If it is large and painful, many first-aid guides suggest draining it at the edge with a sterilised needle, leaving the roof in place, then covering it.
Keep it clean and covered. Watch for signs of infection, such as spreading redness, heat or pus, and see a doctor if they appear.

People with diabetes or poor circulation should take any foot wound seriously and get it checked rather than treating it themselves. What do you hike in, boots or shoes, and how did you find a pair that fits? Share your experience or ask a question in the comments.