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I know that I can significantly improve my hiking efficiency by reducing the weight of my footwear. However, I have historically had trouble with blisters while hiking. I also often do long distance hikes that require heavy packs, and I am an overweight (but fit) hiker.
So I want to know, is the extra weight on your feet that comes with wearing boots worth it for the risk of more blisters with trail runners?
Blisters are more a function of improperly fitting/not broken in footwear than the specific type, although some kinds can be worse than others. Heavier and stiffer boots take longer to break in than light running shoes for example.
I would get the type of footwear that works best for the terrain and size and break them in properly before going on your hikes. I have seen some pretty horrible blisters from very light footwear and been fine doing miles of hiking in heavy mountaineering boots so the type of boot isn't really the common denominator.
I also have feet which are blister sensitive, but I'm not overweight.
In principle, everything that 'dampens' your steps, avoids blisters, but cost energy. So it's a tradeoff. This includes for example thick/extra socks, soles.
My experiences with hiking and walking events:
About shoes:
About socks:
About prevention:
When it is too late:
Also you could try walking sticks, the benefits: it takes some load of your feet, so you get less (fast) blisters and it helps your stability too. The heavier the backpack and the more steep the slope, the more walking sticks are efficient.
There are a lot of factors that determine when you will get blisters that it is hard to say if one is better than the other. For example, brand new hiking boots vs. brand new trail runners is a totally different question than 1 year old worn in boots vs. runners.
You also need to consider (not exhaustive):
Because it is hard to control for all the different factors that can lead to shoes giving you blisters I think it is hard to really answer which is better for blisters. I think that it is hard to give a blanket answer. What it ultimately comes down to in my opinion is which shoe do you prefer for the task at hand? Usually the footwear that makes the most sense for the situation will be more important to prevent blisters than the type of footwear you are wearing. For an answer to this check out the dedicated question on this site for Hiking boots vs. Trail Shoes.
I'm likely out of the norm, but I believe properly fitting (and thickness) socks may be even more important than the shoes with regard to blisters. I personally use Darn Tough because they are knit so that there aren't any seams per se that could cause any issues. I size them so they are somewhat snug so there can be no bunching. I prefer them lighter weight so they hold less moisture and dry faster as I walk (lots of stream crossings). The only time I've gotten hot spots since doing this are when I get some kind of debris in my shoe that I don't notice at first.
Non-Goretex trail runners will dry faster than any boot I'm aware of since those seem impossible to get without Goretex today since it will not keep your feet dry. Assuming your feet and ankles are in decent shape already trail runners will provide better stability in general because they are a bit more flexible and provide better feel of the surface so your body's balancing ability has better feedback to adjust quicker (trekking poles also help here!). Full disclosure, I feel ankle support is a myth. :)
Secondly, regarding higher pack weight, unless you are doing unsupported long-distance treks where you must carry more than a week of food at a time, there's not much reason to be over 14 kg (30+ lbs). I am under 13 kg (28 lbs) for week-long trips in the Rockies. If possible look into ways to lighten your load. Have fun and be safe out there!
The most common cause for a blister to appear on your foot is due to the friction of your foot moving and rubbing inside of your shoe. The best way to avoid this happening is to ensure that you thoroughly take your time getting the right size of shoe. Whether you go with a hiking boot or trail runner is personal preference.
Prevention is important:
Wear the shoes with trip socks for a few weeks before the trip. The shorter distances involved in day to day living will get your feet accustomed to your shoes.
There are compounds sold that will toughen skin. Rubbing alcohol is one. Salt water is one. Running shoe stores carry others.
I find that if my feet have been wet enough of the day to get prunefoot, that I'm more likely to get blisters. I have found that slathering my feet with vaseline in the morning reduces prunefoot. I think basically this is slowing the rate that my skin gets soggy.
Stop when you feel a 'hot spot' Deal with it promptly. Some people like moleskin for this. I prefer PVC tape (electrical tape, but in a 1.25" wide roll) The smooth finish slides easily agains my sock, so the friction on my skin is reduced. Note that this isn't fully compatible with vaseline. A greasy foot doesn't accept sticky tape. Usually by the time your foot hurts, most of the vaseline has been absorbed by either your foot or your sock, but you may have to use soap and water first.
During your foot training period before the trip, pay attention to what your feet are telling you. Take the time to get the shoe the right tightness -- tight enough to not allow rubbing, but no more.
When I was running trips we would always stop about 15 minutes into the day for 'adjustments' This was the time to put that cold morning fleece back in the pack, but also time to get that wrinkle out of your sock, and retie your shoes so that they didn't slip. Working with kids we had a 'shoes and socks off' foot inspection one hour into the first day, and again at lunch. This is time consuming and a bother, but with a large group (typically 20 kids and 4 adults) pays off with more consistent trail speed. By day 2, we'd call out 'med call' before packing up in the morning, at lunch, and after camp was set. Anyone with bad feet would come to med call to get it inspected. The adult acting as medic kept of list of people he wanted to check up on.
During the day, you may need to adjust how you tie your shoes. When walking on near flat (heel first foot strike) you don't need your foot as snug. Climbing steep hills you don't want your heel sliding inside your shoe. Your foot already slides back, so heel rubbing exerts serious pressure on your skin. When you are going down long grades, your feet tend to slide forward hammering your toes into the ends of your shoe. So: Uphill tighen the top of the laces enough to hold your foot down. Downhill, tighten the bottom of the laces enough to keep your foot from sliding forward.
I size all my outdoor shoes to be able to wear two pairs of medium weight wool blend socks. By medium weight: A stack of 3 pairs of socks folded in half is about 5" thick. Some would call this heavy weight. These are about twice the thickness of the typical grey with white and red stripe pattern work stocks.
Change footwear at camp. Allowing your feet to breath, expand, and live free after being in their footbox all day helps. I use cheap crocs for this. If cold, I'll wear a pair of socks in them. I strongly advise against going barefoot in camp unless your feet are very tough. A cut on the bottom of your foot is difficult to heal in a hiking situation.
Do NOT go to bed with wet or even damp socks on. Not only will your feet be cold all night, but they won't dry out as well. If you have chronic cold feet keep a pair of 'bed socks' just for sleeping in.
If you are in hot weather, you can reduce your foot sweating by applying an anti-perspirant to your feet. Takes about 3-4 days to clog all the sweat glands. For some people this makes a difference. This can also keep your feet and hands drier and warmer in winter, as your socks and mitt liners don't get as sweat damp.
Addressing your original question.
I go with trail shoes. Currently using Merrell Voyageurs. As a data point, I'm 190 pounds, 5'8, so somewhat overweight. I usually backpack with a 45 pound pack including cameras.
I have strong feet, as I make my living as a tree farmer, and so am standing or walking much of the day. I have done entire trips in water boots. (MEC water moccasins) as I'm fairly tolerant of wet feet, but hate cold feet. This does require a different walking style. I use these as my work shoes on wet days. Again: Wear what you are going to wear for a couple weeks before the trip.
