Quick facts
- Fit: Snug heel and thumb-width toe room
- Socks: Choose merino or synthetic. Bring a spare in heat or long days
- Hot spots: Pre-tape if you're prone.
Mini checklist
- Fit check: Take 2 minutes and check that your heel is locked (your foot isn't lifting out of your shoe when you walk). Make sure you have thumb-width toe room, and your shoe flex lines are under the ball of the foot (not mid-arch).
- Break-in plan: Take 2-3 easy bodyweight walks (15-30 min) before your first ruck. Your first ruck should be <30 min at a comfortable, conversational pace.
- Sock setup: We recommend merino/synthetic material in either a quarter-crew or crew height. If your feet are prone to rubbing, try a thin liner + outer sock.
- Moisture control: Change socks at 30-45 min in heat/humidity. Air your feet briefly and re-lube/talc as needed.
- Hot-spot protocol (10-min check): Stop early if you feel a rub; apply tape (like Leukotape) or a thin pad. Resume at the same easy pace.
- Lacing: Use a runner’s loop/heel lock lacing technique to stop heel slip. Loosen the forefoot row if you feel any top-of-foot pressure. Snug the midfoot for stability.
- Nails & skin: Trim nails straight across. Lightly file thick calluses smooth. Avoid deep trimming before long efforts.
- Insoles: It's fine to use neutral/supportive insoles, but don’t switch insoles the same week you extend time or add weight.
- Blister kit in ruck: Keep a small tape roll, alcohol wipes, small scissors, hydrocolloid patches, toe caps, and spare socks in your kit.
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Terrain notes:
- Pavement is best for road/runnable hikers
- Trails with roots need grippy trail shoes
- Wet routes are best with wool socks + a spare pair.
- Retire shoes: When your midsole feels flat, the outsole is bald at forefoot/heel, or new aches appear, rotate to a fresh pair.
- Record it in your PATHFINDER Log Notes: Keep track of your shoe model, sock combo, temp/humidity, any rub points and repeat what worked. This is great to keep in your PATHFINDER log notes to reference anytime.