Making your own ultra-lightweight minimalist insoles by cutting up a mat to drastically reduce the weight and bulk of your gear when walking or hiking.

mixed

The idea of reducing the weight carried on one's feet is based on very real biomechanical foundations. An experimental study conducted by Franz et al.

noli's read

The idea of reducing the weight carried on one's feet is based on very real biomechanical foundations. An experimental study conducted by Franz et al. (published in Medicine & Science in Sports & Exercise) demonstrates that reducing shoe mass directly decreases the energy cost of locomotion. Furthermore, switching to very thin and flexible soles actively stimulates foot muscle strength, as indicated by a randomized controlled trial (RCT) by Ridge et al. However, the aspect of DIY fabrication from a mat poses serious safety challenges for the hiker. Without a standardized protective membrane, the risk of puncture by thorns or sharp objects is particularly high, which the creator himself experiences. Finally, the lack of tested grip and foot support increases the risk of slipping or twisting an ankle on technical trails.

the sources

1Ridge ST, Olsen MT, Bruening DA, et al. 2018

Claimed by Docteur IZA. Noli grades the claim, never the person.

Decoded by Noli · July 14, 2026 · the original post

What the graded evidence says

Evidence: B

Effect: foot muscle size and strength after minimalist-shoe walking vs targeted foot exercise vs control — 8-week RCT (n=57 runners): minimalist-shoe walking increased foot muscle size and strength significantly and comparably to a dedicated foot-strengthening program; no change in controls
Measured on: healthy adult runners

Evidence comes from a single well-controlled trial in runners. The strengthening effect is real, but a rushed transition can cause overload injuries, so progress gradually.

Docteur IZA in the Register35 claims graded · solidity 84/100See their record →