Guide to Trekking (Walking, Jogging, Running)
Work in Progress!
Altitude
Blisters
What
Blisters are a bubble between layers of your skin filled with fluid.
Where
During endurance events, blisters tend to occur on the foot area, usually below or to the side of the foot or in between the toes.
Why
Blisters are caused by heat, moisture, and friction. Heat makes your feet swell and sweat. The swelling increases contact and friction. The sweat increases moisture. Moisture wets the skin, making it more soft and less durable, and also increases friction between your feet and your socks. Ultimately, the friction of rubbing creates the blister.
How
Shoes and socks that are thinner or breathe better will reduce heat and moisture. Socks that wick better will reduce moisture. Take your feet out of your shoes and/or socks to let them dry and cool off. Dump water from your shoes and squeeze water out of your socks or replace your socks and/or shoes mid-event. That said, warm and wet is preferable to freezing and dry. Some socks and shoes will cause less friction than others. Avoid shoes where your feet or heel slides around too much. Remove dirt, dust, rocks, sand or other particles from your socks and shoes before wearing them.
Gaiter: Wear a gaiter to prevent dirt, dust, rocks, sand or other particles from getting in in the first place.
Kinesiology Tape: (I use the brand Rock Tape and prefer this to moleskin and bandages). Preapply the night before or morning of to areas that are prone to developing blisters in the shoe you plan to wear. Rub the tape with the non-sticky side of the paper to increase adhesion. If conditions will be wet, additional adhesive powder should ensure that the tape stays in place. They are also good for when a blister is developing. Either apply directly to the blister area or form a wall of tape around the blister so the pressure is on the taped area around the blister instead of on the blister itself. Bring scissors to cut it to the right size.
Cream: Creams like Squirrel's Nut Butter and Trail Toes will reduce friction.
Powder: Powders like Gold Bond Body Powder will keep your feet dry.
Waterproof Shoes and Socks: Good option if your feet will be drier (but not too hot) with them on. They will not breathe well so sweat will accumulate against your feet and increase moisture and heat inside. They are perfect for running in the wintertime on snow or walking in the rain for example. You can also regularly take off your shoes and air out your feet. Sometimes a quick-drying pair of shoes and socks work better, especially in hot weather.
Gaiter: Wear a gaiter to prevent dirt, dust, rocks, sand or other particles from getting in in the first place.
Kinesiology Tape: (I use the brand Rock Tape and prefer this to moleskin and bandages). Preapply the night before or morning of to areas that are prone to developing blisters in the shoe you plan to wear. Rub the tape with the non-sticky side of the paper to increase adhesion. If conditions will be wet, additional adhesive powder should ensure that the tape stays in place. They are also good for when a blister is developing. Either apply directly to the blister area or form a wall of tape around the blister so the pressure is on the taped area around the blister instead of on the blister itself. Bring scissors to cut it to the right size.
Cream: Creams like Squirrel's Nut Butter and Trail Toes will reduce friction.
Powder: Powders like Gold Bond Body Powder will keep your feet dry.
Waterproof Shoes and Socks: Good option if your feet will be drier (but not too hot) with them on. They will not breathe well so sweat will accumulate against your feet and increase moisture and heat inside. They are perfect for running in the wintertime on snow or walking in the rain for example. You can also regularly take off your shoes and air out your feet. Sometimes a quick-drying pair of shoes and socks work better, especially in hot weather.
Blood Pooling
Bugs
Chafing
What
Where
Why
How
Cold
Darkness
Dehydration
Heat
Hiking Poles
Nails
Nutrition
Orientation
Rescue
Shelter
Shoes
Shoelaces
Information about shoelaces is from the "Professor Shoelace" Ian's Site: https://www.fieggen.com/shoelace/index.htm
By using a Heel Lock, Gap Lacing, and Secure Shoelace Knot, I help my shoelaces stay tight, my large instep of my wide feet have room, and that my heel stays in place. The Gap Lacing also works nicely to provide enough extra length to create the Heel Lock.
By using a Heel Lock, Gap Lacing, and Secure Shoelace Knot, I help my shoelaces stay tight, my large instep of my wide feet have room, and that my heel stays in place. The Gap Lacing also works nicely to provide enough extra length to create the Heel Lock.
Double Slip Knot / Secure Shoelace Knot
This is a secure shoelace knot with a simple, symmetrical method of tying: Cross two loops and pass them both through the "hole" in the middle. Great for serious sports or for securing slippery laces.
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Gap Lacing
This simple variation of Criss Cross Lacing skips a crossover to create a gap in the middle of the lacing, either to bypass a sensitive area on the instep or to increase ankle flexibility.
The gap provides pressure relief in a couple of ways:
• There are no shoelaces running across the gap and pressing into the foot.
• There are no crossovers holding down the sides of the shoe on either side of the gap, allowing it to spread wider at that point, particularly with Variation 1.
Besides providing pressure relief, a gap can instead be used to increase ankle flexibility, particularly on tall, heavy leather boots (as seen in the gallery below).
Note also that the gap does not have to be in the middle of the lacing (as shown in the diagrams and photos on this page) but can instead be positioned wherever needed.
Pictures below show examples for six to eight eyelets.
The gap provides pressure relief in a couple of ways:
• There are no shoelaces running across the gap and pressing into the foot.
• There are no crossovers holding down the sides of the shoe on either side of the gap, allowing it to spread wider at that point, particularly with Variation 1.
Besides providing pressure relief, a gap can instead be used to increase ankle flexibility, particularly on tall, heavy leather boots (as seen in the gallery below).
Note also that the gap does not have to be in the middle of the lacing (as shown in the diagrams and photos on this page) but can instead be positioned wherever needed.
Pictures below show examples for six to eight eyelets.
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Lock Lacing / Lace Locks / Heel Locks
Not a lacing method as much as a technique for creating a super-tight finish. It's often recommended to help reduce heel slippage in running or climbing shoes. Also referred to as "Lace Locks", "Heel Locks" or "Runner's Tie". Lock Lacing is also used by rock climbers to prevent any movement or twisting of the shoe under the stresses of climbing as well as by speed skaters to give maximum ankle support.
Pictures below show examples for six to eight eyelets.
Pictures below show examples for six to eight eyelets.
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