Footwear for PCT

imported
#1

Hi,

I’m planning a thru hike of the PCT this summer, and I’ve been grappling with the issue of footwear. I know this topic is discussed thoroughly in plenty of forums, but I have some concerns that haven’t been addressed. I had planned to hike the majority of the PCT in trail runners, but while training for the hike (carrying a 30lb pack for hikes and on the stairmaster), I’ve developed pain in the arches of my feet. Has anyone else experienced this problem? I’m wondering if the weight is too much for me to carry with minimal support (yes, I have inserts in my shoes). I’m thinking this might mean I should plan to do the hike in hiking boots instead of trail runners. Does anyone have thoughts on this? (My pack will usually weigh less than what I’m training with…averaging around 20lbs. including food and water.)

Thanks for your input.

Casey

#2

Sounds like a case of over-training. If your maximum pack weight will be 20 lbs., training with more than that just leads to stress injuries, which is what you appear to have. At a minimum rest several days, ice your feet several times a day and then, if you can walk without pain, leave the pack off altogether and perhaps switch to a bike for a while.

Better yet, consult a podiatrist. You need to rule out the possibility of a stress fracture. You may only need different inserts or different shoes, but not necessarily boots. Boots generally have less footbed support than trail runners, and what they do have depends on the insoles.

Stretching before and after exercise is important. Look up stretches for plantar fasciitis (which I suffered through last summer)–they stretch the same ligaments. But make sure you don’t have a stress fracture, first.

grannyhiker

#3

Ditto to all the comments above from Grannyhiker. My training regime for long distance hikes has more to do with stamina than weight carried on the back. I have found that conditioning the body to remain active (on the feet and moving) all day long regardless of the activity works best for me. And try and remember to take it easy the first week out there and have some fun.

I too will be hiking the PCT this year and hope to see you on the trail.

stealthblew

#4

Hi Casey
I also I have had foot problems and over about four years and lots of money on podiatrists, physiotherapy, osteopathy, various types of shoes and inserts, reams of tape and even a special boot to hold my plantar fasciitis affected foot in a gentle stretch while I slept, all I can say is “it’s very individual” ! What worked/works for me - and it will be different for you! - is that I cannot carry more than maybe 16lb in trail shoes; above that I need nice, sturdy, above the ankle leather boots. They feel cloddy and heavy but I get no foot pain. Underfoot supports actually increase pain for me, even custom made $$orthotics. Stretching aggravated my injury. Most people are not like this, but a small percentage are. Yes, boots are hot. But when I’m out on the trail hot feet are the least troubling of my physical sensations. (I have not hiked in the desert, though.) Managing moisture inside the boot is important to avoid blisters - I carry spare socks and switch into the dry pair regularly. I use wicking sock liners. It is worth the trouble. Hiking poles help a lot too. Also avoiding overtraining is key, as others have said. I was given advice by a therapist and marathon runner to increase no more than 10% per week (so, either 10% weight OR 10% distance etc) and to aim to achieve in training only HALF what you want to do per day on the trail. (This is the opposite of what you are doing by carrying more weight than you think you will need to carry, which is why I mention it.) When monitoring the effects and after-effects of training sessions, be aware that Delayed Onset Muscle Soreness might mean you feel the effects 2 - 3 days later, so establishing cause and effect can be hard. I found steps training very hard on the foot arches/heels. Maybe give the stairmaster a break for a while until the foot pain resolves? It’s different on the trail. You have all day, will stop to chat and rest out the hot part of the day etc etc and every step is different from the one before as the ground surface varies and undulates. I hope your feet get better, and I hope you have a fantastic PCT hike!

Donna

#5

first off YO STEALTH BLEW!!:tongue

Casey dont wear boots , you will chew your poor feet apart
i did the PCT last year trust youll be miserable in the desert with them
if you are carrying 30 pounds you are carrying too much.
everyone wore Cascadia’s by Brooks last year. I ended up switching to them when i couldn’t get some Vasque Velocities :mad still kinda miffed at Vasque !
anyway get some New Balance or some kind of trail runner and dont over do it :slight_smile: have fun the PCT is so awesome !

High Life

#6

" I was given advice by a therapist and marathon runner to increase no more than 10% per week (so, either 10% weight OR 10% distance etc) and to aim to achieve in training only HALF what you want to do per day on the trail. "

Donna, while I agree with the 10% guideline… the advice of training to half your expected daily average is completely inconsistent with that advice. If you train to half your mileage then you are doing 200% of the previous mileage when you start your hike and then waking up to do it again the next day. That will get you hurt.

My rule of thumb is that you can expect to do 2/3rds your max daily mileage day after day. Said another way… If you can comfortably do a 30 mile day with average weight and elevation gain then you will be blue to sustain 20 mile days repeatedly.

Gg-man