No doubt one of the most important gears are your shoes given the challenging terrain and climate of the Himalayas. Regular hikers usually opt for hiking boots which have a number of benefits: protection for feet, warm in cold climate, ankle support and water proof. As an alpine style / minimalist fast hiker (and ultra runner) my preference goes towards “trail running shoes”.
These have a number of distinct benefits when compared to hiking boots:
1. lightweight – much lighter compared to boots which significantly reduces the effort to hike in steep terrain. Climbing up 2000m elevation gain with a 300 grams running shoe on each foot will be much easier than with a 500-700gr hiking booth on each leg.
2. breathable – it’s important to keep your feet ventilated as there is usually lot of sweating inside (closed) shoes. A running shoe is usually more breathable compared to a closed hiking booth. Companies will advertise hiking boots as being “water proof” which is actually a drawback – once wet on the inside (and trust me – they will get wet while crossing streams or inside rainy weather or snow), booths become uncomfortable while breathable running shoes will dry more quickly keeping your feet comfortable.
Wide foot
The best way to walk is the natural way – meaning barefoot (or minimalist shoe wear). Our feet / leg muscles have evolved over thousands of years walking barefoot or using minimalist wear. In recent generations shoe companies are trying to sell us shoes which offer extra support, protection and sleek looks. In the challenging Himalayan terrain we can of course not hike barefoot or minimalist. Still there are two important characteristics of certain trail running shoe brands which allow for a more natural way of walking:
1. wide-foot – many modern (hiking, running..) shoes are narrow cramping the toes together in the front of the shoe box. This is in stark contrast with barefoot walking where your feet can freely expand (non constrained by closed shoe box) while hiking longer duration / more intense / challenging terrain. This can especially be felt while hiking (fast) downhill causing the toes to be squeezed together in the front narrow shoe box and eventually lead physical deformation like a “bunion” (see photo of my foot below). I strongly suggest you allows opt for “wide foot” shoe which has a more spacious toe box, allows the feet to expand, avoids discomfort and will not cause deformation in long run.
Low drop
2. low-drop – another problem with modern day shoes is “high heels” which offers support for beginners / irregular sports people but actually prevents a natural way of walking and prevents proper use of leg muscles. While walking barefoot or using minimalist shoe wear the heel and toes will be leveled – at equal height from the ground – meaning “zero drop”. Many modern running (hiking) shoes come with a 8-12mm drop – meaning the heel will be 8-12mm higher from the ground compared to the toes preventing a natural way of walking.
Therefore give preference to a trail running / hiking shoe with a low drop (0-4mm) which allows a more natural way of using your leg muscles. WARNING – many of us are used to high heel shoes and switching instantly to low/zero-drop shoes for an intense hike can cause problems. Give sufficient time for your feet / legs to first adapt back to their natural way of walking using a lower drop shoe.
A couple of well known brands which offer wide-foot, low-drop trail running shoes: Altra, Topo Athletic, Merrel
Assignment
Acknowledge your understanding of the importance of choosing the right shoe wear for Himalayan terrain and weather conditions and a natural way of using your feet.