Shoes & Injuries on the PCT // DON’T MAKE THESE SAME MISTAKES!!!

Hey you!
Thanks for watching 🙂

If you have questions or advise regarding my weird foot injuries or just feedback in general plz leave them in the comments. I really appreciate. Check out the list and links below for all the shoes I wore on trail and shoes I currently wear. NOTE: By purchasing products using the specific Amazon links I’ve provided below I get a little bit of money to help grow my channel at no cost to you, so MUCHAS GRACIAS advance! 🙂

Zero Drop Trail Shoes:

Altra Lone Peak 3.0 (Men’s) –
Altra Lone Peak 3.0 (Women’s) –
Altra Lone Peak 2.5 (Women’s) – try eBay
Merrell Pace Glove 3 (Women’s) –
Merrell Trail Glove 4 (Women’s) –

Zero Drop Casual Shoes:

Lems Boulder Boot (Unisex) –
Astral Loyak (Women’s) –

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Song: LAKEY INSPIRED – Chill Day (Vlog No Copyright Music)
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Partha Roy says:

Hi. Happy new year. Hope you are doing well.

All Is Pretty says:

Best hiking boots? Looking at hiking 8-9hr hikes. Thanks!

Joseph Doughty says:

Your a very tuff young lady !

Bryan Ferrer says:

Very good videos. Simple and informative.Usually that kind of fall can make your pelvis misalign. Doing some yoga/chiropractic stretch can fix most pain issues. I hope your lumbar pain gets better. 🙂

Ian Cole says:

Thank you. Great vid with genuine information. Has altered how I will select my next trail shoes for sure.

Peter Nord says:

I hope you don’t mind me saying this but you are very pretty and fun!

Freedom Panda says:

I teared up during the Shasta part…I had to get off trail at mile 2,000 (in 2011, a lot like the 2016 record snow year), not because of injury, but there were many tears. I still remember that day, always will! Good video, sharing with a friend. Thanks, Dirty A!!

Emilien Mare says:

Hi, is it possible to get new shoes along the trail only relying on shops in towns, will I find anything I want all the way, like the Altras? I’m from France and if I ever do the PCT I don’t want to send myself any box, seems complicated.

weathersbk says:

Hi Cotezi – thank you for the review! It was good! I’m frantically searching for boots. I was used to traditional boots but see that everyone seems to be switching to lighter ones. Do you still like the Altras? They now have a new RSM model which just came out that I’m curious about. I’m hiking in the Colorado Rockies the last week of Sept. Do you think the Altras would work well there? From what I can tell the trails can be pretty rocky and I’m wondering if those shoes will be warm although you didn’t mention having cold feet even in the snow. Did you ever consider getting the Altra Mid? Or do you always prefer the lower tops?

Chris Williams says:

So is the pain gone in the back of your right heel? If not, has it been getting better, and have you gotten it looked at to see what the actual cause of pain may be?

Edward Dabrea says:

Badass kicking out 30 mile days. Wow.

diana diosa says:

Have you ever thought of doing the camino de santiago de compostela?

Perpetual Vanergy says:

For me after about a year I don’t get the pain on the feet anymore wearing minimalist shoes. Your body figures it out pretty quick. Been wearing xero shoes then switched to vivovarefoot the last three months. Thinking I’d better stick with those.. Keep thinking ill switch to altra but as you mentioned i tend to heal strike in them

Josh Spice says:

Thanks for this Cotezi. And the clothing vid too. I used The same lems on R2R2R thru Grand Canyon and they were fantastic except my feet hurt pretty bad by the time i got back to the river. I slipped in a pair of insoles from the shoe graveyard and that helped some. The rocky trail was rough on my feet. I had been wearing the all nylon version for almost a year at that point too. I wear boulder boots everyday and have now switched to the all leather for winter and leather accented for summer, for better durability and drier toes. Anyway, i totally think u could and should wear the all nylon boulder boots on ur next thru hike. Your feet would love em. Cheers!

Pablo Vegvari says:

Great input!! Thanks! What about you in the last five months? And the rest of the PCT? Hope you’re fine.

Scot Schleisman says:

I have two questions:

You mentioned it quite a bit, and maybe because I’m new to learning about hiking long distance that I do not know about them, but what is a Zero? (not the zero elevation part of the shoes that is)


Did you ever see people hiking in the Vibram 5 finger toe shoes? I wore those for a good few years and due to their minimalism they push you to walk more ergonomically… but I was never sure if they could handle the weight of a pack beyond my own body.

John Eason says:

As a guy! I just finished 3 weeks hiking in national parks. Used alltra lone peak 3.5 were 1 full size larger. They were light,breathable, excellent traction. The zero drop took pressure off the front of my knees. Highly reccomend. Thanks

espacesX says:

I’m not a fan of the idea to avoid foot-problems by wearing minimal shoes. Problem are any shoes even minimal shoes and the shoe which is a real alternative to walk barefoot must be invented. To avoid foot-problems even problems up to the shinbone-musles incl. periosteum you/we need to take time walking barefoot e.g. on a meadow as often as possible.
Special foot-gymnastics will bring an additional benefit BUT there should be no lack of walking barefoot as often as possible. Better than normal meadows are surfaces were the whole footsole is touched like soft meadows or off-trail in forest with moss (beware of holes!).

Weight of the body depends also on body height. Need of wearing shoes with high drop (>=10mm) does NOT depend on runner-type like heelstriker, midfoot- or forefoot-runner you shall wear shoes with high drop (>=10mm) if you like to avoid that your feet suffer from overload. If you backpack the PCT the total weight is on that critical level except you do a supported hike. At Mountaineering you get the recommendation to wear backpacking boots. If they are real backpacking boots they may have a medium shank instead of a hard shank like Alpine Boots. Even with hard shanks you can get injured or overload your feet if high drop is missing on the boots. Big problem with such boots is the stiffness of the shank and the high drop if you do long distance hikes. As I talk about boots there is a further problem. The bootleg, which let the muscles that stabilize your foot ankle degenerate.
All alpinism boots incl. backpacking boots are based on farmer boots of the alps. These farmer do not make long distance hikes. They hike(/hiked) more vertical (short up to medium distance) than long treks along coasts…
Farmers also do not get backpain from the high drop of the boots even also they experience that any heel drop shifts the pelvis forward, while the body compensates this with “hollow-back”-position as an defective position.
On the other side heel drop gives a good relief the achilles.
The foot of a trained runner needs some support by the running shoe after 10…15km. Such shoes does NOT to be a so-called Support-Shoe. Such shoes are neutral shoes developed for long distance runs incl. marathons. Hiking with trail-running shoes which are known to offer just minimal down to zero support are not a good idea even for trained hikers. Trained hikers, started with hiking shoe with a hiking shoe shank, which is not as stiff as the shank of a backpacking boot but stiff enough for longer distances. Hiking shoes to start backpacking with are at the end “hiking boots” for sure mid-cut and not high-cut.
For daily or weekly training without backpack – I call it “active walking” because i do not use nordic walking poles – you can start with low-cut hiking shoes with medium up to high drop.

In The Alps the trails also offer plenty of steep downhills with crushed rocks. No chance if you wear a shoe, wich does not offer a trail bite heel like the shoemaker “La Sportiva” would call it. Usually it is called “crushed rocks break” as you break due to the fact that the trail bite heel is digging into the ground and e.g. a wedge of crushed rocks offers the function of the downhill-break.
Trail-Running-Shoes usually do not offer a trail bite heel as heel striking downhill should be avoided, when you do trail running. You let it go and run using mid-foot/forefoot-technique.

So we see Altra make very good trail-runners and if we look for hiking shoes incl. so-called multisportshoes like the adidas Fast X, Fast R, Swift R/R2, AX2 and AX2R or Salomon X Ultra 3/Ultra 3 Prime there are not so many shoes with a real trail bite heel. The listed adidas-models offer a trail bite heel, while the Salomon X Ultra 3/Ultra 3 Prime not really has a trail bite heel. The trail-running-model Akyra/Akyra GTX from La Sportiva offers a trail bite heel, while the Bushido from La Sportiva not realy offer a very efficient trail bite heel. I listed modesl from 6mm drop up to 10mm drop.
The Bushido with 6mm drop would have a good stiffness for hiking long distances but the sole is made of two different types of rubber. The rubber in the center is not durable enough (La Sportiva FiXion RED is always a sole with two types of rubber incl. a very grippy and soft one). The same with the Akyra (FriXion RED) and the adidas-models with super grippy Continental-Rubber-sole (adidas/Continental Traxion). The rubber (Salomon Contagrip TD, formerly named High Traction Contagrip) of the Salomon X Ultra 3/Ultra 3 Prime is more durable but not as grippy as the adidas Traxion and La Sportiva FriXion RED. The heel drop of the Salomons is already 11mm.
At low drop shoes there is also “Topo Athletic” (usually 3mm drop), which offer Vibram XS Trek or Vibram Megagrip depending on the model you prefer. Wet rocks are no fun with Vibram XS Trek, while Vibram Megagrip is better than Salomon Contagrip TD and comparable with adidas Traxion and La Sportiva FriXion RED. The new Topo Ultraventure&Terraventure 2 uses the durable Vibram XS Trek, while the new Hydroventure 2 (with eVent-Membrane. Implemented here similiar to Gore-Tex Invisible Fit, see e.g. Salomon Sense Ride 2 Invisible Fit GTX) uses the prefered Vibram Megagrip Compound. I would not recommend shoes with Membranes for long distance hikes. Best shoe for long distance would be a double-stiched shoes as these breath best…except shoes like the Altras with mesh or ripstop upper…;-)

So we are back at Altra or the decission to limit/reduce the distances.

By the way Salomon Odyssey Pro/Odyssey Triple Crown (…Odyssey Pro 2) are offering a good cushion and stiffness for long distance hikes, the upper and the sole compound it durable but the Salomon Contagrip FD is also on the Salomon S-Lab X Alp Carbon the fun-killer as you slide on wet rocks.

Regarding heel rub adidas offers a innovativ heel-cup solution at and around the models like Supernova, which includes a Trail-Version w/o Membrane (the Supernova GTX would be ATR-Model with Gore-Tex-Membrane). The heel-cup at e.g. the Supernova and the Response BOOST is open, while the shoe still offers a very stable heel-fix.
Newest model with this heel-cup technology is the long-disctance hiking-boot and backpacking-capable

adidas Free Hiker (the socklike upper offers a lotus-effect against dust and rain)

Drop is 10mm but you need to reduce this due to the fact that BOOST-material offering dynamic cushioning. Important Altra uses EVA, which degenerates after typ. 500km or 700km latest. adidas BOOST is expanded-TPU/e-TPU like the cushioning of High Quality Hiking/Backpacking shoes from Meindl, Lowa, Hanwag, La Sportiva, Assolo, Mammut/Raichle and others. PU/TPU does not degenerate and BOOST experiences not “Hydrolysis” like the cushioning at other PU/TPU-Midsole-Technologies.

E.g. Salomon Odyssey Pro still used EVA. Salomon Odyssey Triple Crown (/Odyssey Pro 2) uses TPU like the S-Lab Ultra Trailrunning-Topmodel uses it for cushioning.

Better go for the “E5” (Trans-Alpine Hike) in Europe instead of such tortures for your body like the “Triple Crowns”-Trails in Northern America (even the Trails are good for your eyes and soul…on the first or second glance).

Jeff Abbott says:

This is a big concern also for me and a long thru hike. I must start out slow…. Also I’ve been taking long walks with my new Bedrock Sandals. So far those are feeling good. One thing they do is help me concentrate on my foot placement and stride. It feels more natural. I hope you’re feeling better with your feet and achilles.

Yoobin Lee says:

Checked out the Lems website after your suggestions. Have you tried the Primal 2s or Trailheads?

Meg Hikes says:

I totally had one of the same moments on the PCT this year where I cried when I realised how long it was since I zeroed and how cruel I was being to my body!

Ronald McDonald says:

Hike your own hike is such an important rule for me.

I totally hate schedules, and I don’t get how someone can really get the trail experience when they take so many stressers with them instead of leaving them behind. If it’s just an ego fix, I get that although I def. don’t admire it.

I also notice that nearly every life-threatening situation arises not from a single mistake, but usually from a series of mistakes originating from being slavishly committed to a schedule at the expense of everything else.

Tooclean Slobo says:

I put this on your other post, and probably should have put it here. But PLEASE PLEASE PLEASE try the Altra Olympus shoes. They are so much nicer (max padding) than even the Lone Peaks (which I loved before I tried the Olympus). And completely agree with learning to walk correctly. As well as, the absolute most important thing is to listen to your body. Which apparently you suck at. haha But seems like you’re learning. Love your videos. Good luck with your next hike where ever it may be. AT last year for me, and PCT next spring.

Sean Devine says:

This is a great video cotezihikes, thanks for posting and good luck on all your future hikes.

Drew Arnold says:

my school (lone peak high school) is named after the same lone peak that the altra shoe is named after. the mountain range design on the side of the shoe is the view from the north doors of the school 🙂

i also own a pair and my feet love them very much.

William Rich says:

Great story. I am like you, I would push it. Had a knee problem the doctor told me my running days were overs. Nine marathons later I thought about that discussion. Know about Lems and will try them out. Great vid.

Digital2050 says:

Very information… By sharing your issues it certainly helps others learn. Thank you!! Btw, you’re very cute 🙂

Ray Alfafara says:

Enjoy all your videos, my question for you is during your JMT and PCT hikes how did you do stream crossings, shoes on or off I see some just leave shoes on.

richard knight says:

good video. Lots of information. Thx

jane freeman says:

Hi I’d had the tendonitis on the right heal prior to the TA. It took 8 months to heal but it hasn’t come back. I’d been running and over training. It was healed before the trail, however I decided on minimal trail sandals and it turned out to be a comedy of errors. The first part was on a long beach. Basically a daily free pedicure with the sand rubbing my feet… until raw. Then straight into deep mud where the mud got in between the Velcro strap and wouldn’t close and was sliding all over the place within my sandals. Went barefoot and many sharp tangled roots. Next was walking up a river where the small stones packed between my feet and sole no matter how tight. Barefoot again. Next road walking with constant tiny pebbles. I ditched them asap!. The sandals had no cush and I started to feel the stresses on my feet. In nz there were so few choices. I ended up getting a pair of nike frees that were huge like two sizes too big but they had cush, a little toe splay and not too high of a heal. The only size available. I felt like a clown but I was comfortable. And they dried fast. That was great with all of the river crossings there. If not for the shoe change I would have to have abandoned. I now wear Altras but I do well with the superior model. A bit of cush really helps even with ultralight backpack and conditioned feet. So true about making smart shoe choices! Its everything in a through hike.

Randall Lake says:

You’re my vegan trail hero! Keep up the good work. You rock.

PelicanState Piper says:


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