Post-Swimrun downtime.

I’ve been enjoying a bit of downtime since Breca Swimrun – Buttermere. I’ve dropped my mileage right off, I’ve only been in the water once, and I’ve been binge-watching Breaking Bad on Netflix.

Steyning Roundhill Romp 2016

This 6 mile trail race came just 4 days after Breca, but recovery was remarkably quick and I promised myself I’d ease my way into it, get a feel for how my body was going to cope and take it from there.
Its billed as having a bit of a hill in the middle, but after experiencing the fells around Buttermere, I knew that I had nothing to fear going into this one.
In fact it turned out I was quite familiar to the hill in question as I used to run it quite a lot a few years ago. Its long, and it keeps on kicking so I knew you just had to be patient with it, don’t try and gun it too soon, and leave enough left to kick on after the crest.
The downhill section after that was amazing, mostly along a winding single track, dancing over the tree roots. I pushed hard along this section, following the 2nd place lady who appeared to float over the tricky bits. Every time she flew round an overgrown blind bend, I would be hot on her heels praying that she hadn’t come to a stop or fallen! This section suddenly opened out into a field and a 26% descent.
This really sorted out those who could run hills, and those who couldn’t. Several people ahead of me put the brakes on and I nearly crashed heavily into the back of them.

elev
I finished in 42:44 (43rd place), a minute or 2 back from where I might have finished if I’d pushed from the start but I thoroughly enjoyed this race. The start is great, there’s a guy on a loudspeaker shouting into the abyss and no-one can hear him, then they stop the traffic for a couple of minutes whilst 500 odd runners line up and tear off down the high street. A proper country village race feel to it.
And then at the end, a medal, an electronic timer and a BBQ. All for the bargain price of £5! Thanks and well done to Steyning AC for putting on this brilliant race.

Tuff Fitty 25th Anniversary Aquathlon

This was a Saturday evening race in the shadows of Arundel castle, 400m swim followed by a 5k run along quiet lanes followed by a BBQ and good times!
I spent the day preparing for it by eating Burgers and Hot Dogs and drinking Corona at a BBQ, got to make the most of this British Summertime, its all too often over too soon!
This scuppered my ability to get up to a good race speed on the run but I think my splits were something like

  • Swim: 6:30
  • Transition: 57s
  • Run: 19:40
  • Total: 27:07

The swim was the first one I’ve done without shoes on for a while, and the first 4 lengths felt amazing, I thought “this must be how fast swimmers feel!”

finish

Once again, no elastic laces and I didn’t race in a tri suit either so had to waste time putting a T shirt on. I think I could do quite well in one of these races with better preparation and nutrition!

A fantastic evening all in all, brilliant turnout from the club, 80 people including those not racing. Well done Tuff Fitty Triathlon Club, and here’s to the next 25 years!

club

Finally – The next challenge

Well, they promised it was going to come back in 2016 but it wasn’t looking likely until a couple of weeks ago, when suddenly out of nowhere I got an email about The Red Bull Steeplechase.

This event was so good in 2014 that I simply couldn’t resist entering as soon as registration went live. This time around its in Exmoor, exactly the same setup as before. 500 runners, reduced steeple by steeple until there’s only 40 left at the finish line.

The first steeple comes at about 8 miles, and the finsh line at 23. I made it to the 2nd steeple 2 years ago when it was in the Peak District so my aim is to go one better than that. The quality of the field will rule me out of the top 20 who get to finish in glory at Lynmouth but I’m going to try and reach the steeple at Lynton at mile 17.

red-bull-steeplechase-training-map

I’ve got about 11 weeks to go so last night I started my training plan with an easy 10 miles. I’m going to try and maintain consistent 50+ mile weeks building up to this one, gradually increasing the intensity week by week until the taper.

I’ll be including 2 quality sessions per week, track intervals and hills, and 3 Strength and Conditioning workouts to supplement my mileage. Hopefully this will make me more robust and better able to hold my form come the latter stages of the race.

 

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#Swimrun Training – Week 10

Total Miles: 56 Miles 
Average Pace:
 8:35 min/mile
Longest Run: 16 Miles – 29% of total
Speedwork: 8.1 miles – 14%

(Week Ending 12th June)

So this is the last big mileage week before Breca Swimrun. I’d ideally liked to have banked lots of run miles next week too but its almost time for the taper and some much more specific swimrun training to take place.

This is Race week!
Not the big one, but a chance to put the afterburners on in not one, but two races in the space of 3 days.
First up…..

The Littlehampton Beach Run – West Sussex Fun Run League.

This week, the track session was replaced with a 5 mile race just down the road in Littlehampton. A chance to put our track-based intervals to the test in race conditions.

I messed up my button-pressing when the gun went off, only managing to get my watch started about 30 seconds into the race. I put in a good effort for the full 5 miles, and I’d imagine the mixed terrain of sand, shingle and grass as well as leaping over rock pools and seaweed-covered stones added on a couple of minutes to my overall time.
I’d hope for a comfortable sub-30 on a road 5 miler at the moment so in these conditions I was pretty happy with a finishing time of 30:47. Good enough for 31st place and 2nd club member home after my Breca teammate Tom.

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Shortly followed by…

The Tuff Fitty Lido Aqauthlon – 400m/5k

This was an opportunity to put my swimming and running together with good solid efforts in both events.
I had a strong well paced swim and climbed out in 6:20, I then took almost half my life to dry my feet, put on some socks and tie my laces, all the while watching other athletes exit the water, slip straight into elasticated shoes and run off. This didn’t bother me in the slightest, the race was a club event so not overly competitive, and there was no way I was risking damaging my feet by going sockless at this stage of my training. I’ll leave that for the next Aquathlon.
My run was probably the most enjoyable 5k I’ve ever done, I literally felt like I was flying. I don’t know what my actual time was, I was clocked at 20:05 from leaving the water to reaching the finish, but I’m sure at least 2 minutes of that were spent in transition. This could have been a new 5k PB and even the sub18 which I think is on the cards, but we’ll never know.

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I managed to chase down plenty of runners, but not quite the top 2, no prizes in this race for 3rd place, but if I get my act together in transition next time round it could be a close call at the top. I’m coming for you Tom!

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I’d put in some solid miles on the evenings before these races too, 8 hilly ones on Tuesday night, and 18 on Thursday split in the middle with a 1 hour swim, but everything outside the races was done at an easy conversational pace.

On Sunday I managed to get out in the evening and run some steep hills around Cissbury and Chanctonbury Ring, I came pretty close to turning an ankle on one downhill and narrowly avoided breaking a toe when I kicked a rock extremely hard. I think its my body saying its tired and needs training to end soon. There’s a point just before you taper when you should be right on the edge of peak performance and/or injury, I think I’m just about there!

So for the next couple of weeks, I’m planning on getting used to my race kit, the only thing I’ve tested thoroughly so far are the Gococo socks which I wouldn’t run without now!

Running will be almost entirely on hills or in a wetsuit….or both. And I’m going to have to brave the open water in my wetsuit too and get used to the feeling of swimming in my shoes. I’ll also have to make a decision on the paddles and pull buoy, am I going to need them or not? I have a sneaking suspicion that I’m probably not strong enough for 6k of swimming with paddles.

 

 

 

May Training

The Numbers:

Mileage for the month – 189 miles
Biggest week – 50 miles
Longest run – 14 Miles

The Positives

I beat my target of 175 miles for the month and I’ve been striking a decent balance between my easy and hard runs. My swimming is good (for me) and I think I’ve now got all my kit in place for Breca Swimrun in July. I’ll go through all my kit in another post soon.
The only thing I’m concerned about is my trainers.
I’ve got my Inov8 X-Talon 212’s which are great in tough conditions, but painful as hell when the ground is hard. I’ve seen a lot of competitors in these and also in the 190’s which have the same grip/lugs on the bottom. The other thing that concerns me is I think the 212’s might get a bit heavy when waterlogged.
I’d love to have a reserve pair of shoes to take up with me so I can decide once I’ve seen the terrain. Something like the Merrell Trail Gloves or maybe the Inov8 190’s as they look like a lighter build.
Light and grippy is what I’m looking for.

The Must Do Betters

A few more miles to go yet before I taper. I’d like to do a tough 16-18 miler with some of the steepest hills I can find locally.
I also need to test my kit, run in my wetsuit, swim in my shoes, get in the sea, and practice with my team-mate Tom. He’s much quicker than me in the water so we need to dial into our perfect team swim speed.
Finally, I need to work on my shoulders/back/triceps. Lots of press-ups, pull ups and hangs. 6k swimming in cold water dragging along wet shoes on my feet is going to be tough on my upper body.

Any Other Business

I’m running a Beach 5 mile race on the 8th of June, not an important race at all, but a nice one to get out and be involved in. My team-mate has just smashed his 10k PB in Lisbon, at the end of a Triathlon no less, so I need to get some good race efforts in.
I’ve also got a club Aquathlon on the 10th of June. 400m swim/5k run I think. I probably won’t go all out on it, but I’d like to run hard off the swim for at least half of it.
Aside from all that, I’m starting to pick up clients requiring maintenance Sports Massage too which is brilliant. I’m looking forward to working with these people over the next few months in an attempt to keep them on the right side of injury.

June Goals:
Mileage: 175 miles
Long Run: 18 miles off road
Swim: Once a week pool, once a week Open Water
Yoga: Every Damn Day
Strength: A daily upper body workout
Kit: test, test and test again.

me & tom – lean’n’green

April Training

The Numbers:

Mileage for the month – 175 miles
Biggest week – 67.3 miles
Longest run16 Miles 

APRIL

The Positives

April was great, I really enjoyed the consistency I achieved this month. And it paid off.
I hit my target for mileage (just about), and my longest run was a 1:58 16miler. I managed to swim 3 out of 4 weeks too, running to and from the pool each time.

The Even More Positives

I surpassed my A target in the mid-month 5k race, setting a new PB of 18:11 which I know I can beat in better conditions. Especially if I can keep the training up. I’m fairly confident of going sub-18 in my next outing.

The Must Do Betters

Now we’ve got lighter evenings, I need to make the most of the opportunity to run some off-road hills. The 3 Forts Half route, and some trails around Cissbury & Chanctonbury Ring are going to become very good friends of mine very soon.
I also need to start getting my kit sorted, I’ve got my eye on a wetsuit, and also some trail shoes. And then its just the accessories. I hope to have all this sorted by the end of May.

The only kit I’ve got so far is the socks! I’ve been trialling almost the full range of Gococo‘s sports socks over the last few months and I’ve put aside a pair of the Compression Superior socks for race day already. Completely blister-proof, warm without being too warm (37.5 technology), and a perfect level of compression that leaves my calves feeling great no matter what the session.

Thanks Gococo for all your support during my training so far!

Any Other Business

I’m now an ITEC Level 4 Sports Massage Therapist. That means I can assess and give treatments with knowledge, skill and confidence. If you’re in Worthing (or local areas) and you’re in need of a massage either to keep you going, or to get you on the road to recovery then give me a shout.

May Goals:
Mileage: 175 miles
Long Run: 16 miles off road
Swim: Once a week (at least)
Yoga: Every Damn Day
Kit: Get my kit list sorted

 

#Swimrun Training – Week 4

Total Miles: 18 Miles 
Average Pace:
 7:54min/mile (approx best guess)
Longest Run: 13.2 miles – 3 Forts Half Marathon – 73% of total
Speedwork: 0

Sometimes life just gets in the way of all the miles you’d like to put in.

LIFE

My wife has been running a wellbeing retreat this week, its the first full one she’s set up and hosted and I’m massively proud of what she’s achieved. She’s done everything from finding the venue, setting up the website and making all the bookings,  to delivering Pilates and Health Coaching sessions. Not to mention all the cooking that went with it. She landed features in some great magazines along the way and importantly learnt some valuable lessons to take forwards into the next one. (which is running from 11/7/16 to 15/7/16 if you’re interested!)

Whilst she was out doing this, I had my ITEC Sports Massage Level 4 exam to work towards (And also a folder full of case studies and assignments to submit). So every evening after the boy was in bed, I had time to apply myself fully to this task. The first half of the week went by in a bit of a desperate blur, I think there was a 3am, a 2am and a 1am finish on consecutive nights whilst I put the finishing touches to my folder.

Saturday morning arrived and I was a bag of nerves as I made my way over to Brighton for my practical exam. I was comfortable with the client assessment and the treatment but I was really stressed out about the questions that the examiner was going to ask me whilst I was working.
My client helpfully through a few curveballs at me before the exam started by telling me that almost every part of her legs had some sort of niggle. This gave me something else to think about rather than the stress.
An hour later, and I was told I’d passed – I am now a Level 4 Sports Massage Therapist.

I went home and ran the final 2 miles I needed to get me up to my target for April. Boom! Thats 2 goals in one day!

My week finished with the 3 Forts Half Marathon on Sunday – which you can read about in my race report. Unfortunately, my watch won’t upload the data so I guess that means I’m just going to have to go out and run it again, I’m glad its on my doorstep.

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3 Forts Half 2016 – Pre-Race Goals

I normally keep my race goals to myself, that way I don’t suffer embarrassment if I don’t meet my ambitions.

But…..in my March roundup I set myself and published some race goals for the 5k I did last week. I set A,B and C goals, all of which were better than any time I’d ever run before – and proceeded to surpass all of them.

So I thought I’d do the same for the Three Forts Half Marathon I’m running on Sunday. Why not eh?

I’ve never raced a Half Marathon before, so I’ve got no official race time to beat. In training, Strava tells me that my best HM time is 1:28:31 so maybe I should aim to go quicker than that? It was last Feb after all.

The problem here, is that the 3 Forts route is very hilly, and that time was set on a very flat run. So I look back at my training and find….. this. I’ve run the race route before in training, and very nice it was too. My time back then, Boxing Day of 2013, was 1:48:17. Why the hell was I out running in the afternoon of Boxing Day 2013?

Whilst I’m confident I can beat that, I’m not so sure about going under 1:28.

I know, I’ll feed my recent 5k time into the Jack Daniels pace calculator. That will give me a pace to aim for on the flat sections…

pace

Ha! You’ve got to be kidding me – not sure I’m in that sort of shape Jack!

So I’m just going to go out and RACE

And I mean Properly race, not looking at my watch, not worrying about going too fast in the middle section and not fearing blowing up at mile 11. I don’t care if the wheels come off as it will show me where my limits are. Maybe watching my pace is holding me back and I should run to feel a bit more. Or maybe I’ll report back here next week describing how I went though all sorts of delusional pain just to maintain a walk of shame.

So, following on from a 4th place finish in my last race, I figure that my A goal should be to improve on that.

Goal A
Top 3 (even I’m not stupid enough to aim for the win)

Goal B
Top 10 (I think even this will mean a tough run)

Goal C
Survive the race without twisting an ankle!

Lofty goals there, but as you can see from the last one, I’m really just planning on enjoying the race. I really enjoyed being at the pointy end of the action in my last outing and I want to recapture that feeling in this one.

I want to be surging up hills, making breakaways, and collecting prizes. I realize that I’m probably not quite there yet but hey, I can see how long I can hang on in there for!

March Training

I didn’t really have any goals as I kicked off March which was probably a mistake.
I’d set myself an arbitrary figure of 200 miles for the month on Smashrun – a great tool with some really useful insights into your running stats. I’m currently using this alongside Strava to satisfy the inner geek. But this magic figure of 200 was pretty much plucked out of the air, it wasn’t based on a plan, it didn’t take into account my February training. It was just a round number.

I got off to a good start though, and hit almost 4 weeks of good solid running. I’m still pushed for time at the moment so I only managed to get into double figures on a run twice.
Unfortunately, I lost momentum and in the final week, the wheels came off. I dropped down to a ridiculously low 5 mile total for the week. I put this down to not having clearly defined goals for the month.

The Numbers:

Mileage for the month – 150 miles
Biggest week – 41.6 miles
Longest run12 Miles (plus 5 miles – Double run day)

smashrun march

Positives:
My mileage did increase. Up by 21.5% on Feb.
I’m finding Double run days manageable.
My longest run was most of the 3 Forts HM route – in the dark, by headtorch and it was amazing. On reflection, the distance is probably appropriate for my weekly mileage.

The biggest positive for me though is my ability to maintain effort and focus during track sessions. This time last year I’d hit the halfway point during a workout and my thoughts would all be negative

I can’t do this, Its too windy, I’ll sit the next rep out, I’ll call it a day…

But I’m finishing track sessions strongly now, and I’m feeling hyped throughout, no demons on my shoulder whispering at me to stop. And these have been HARD track sessions, 1200’s and mile repeats, you soon know about it if you pace it wrong in one of these sessions.

Unfortunately, swimming hasn’t happened this month. Not even once.

I’m going to chalk the final week of March off and call it a training break as April is where my 3 month block starts for Breca Swimrun.

April goals:
Mileage: 175 miles
Long Run: 16 miles
Swim: Once a week
Race: 5k  – (‘A’ = 18:30, ‘B’ = Sub19, ‘C’ = 5kPB)

I’ve got the 3 Forts Marathon at the start of May and I’m still undecided on what to do. I can run it very easy and enjoy the scenery, the company, and get some miles in my legs. Or drop to the HM and race it. I’ll make a decision closer to the date, and base it on how well my long runs are progressing.

In other running related stuff – the beginners group I coach with ShoreFit Run Club finished their 0-5k course. And my wife and 4 year old son ran the Sport Relief Mile, raising £270 for charity in the process! This was a great opportunity for him to experience running on a running track, and now every time we drive past it he points it out to me as where he did his race.

I also passed my ITEC Level 3 Sports Massage Therapist exams and I’ll be posting more on that soon. I’ve moved on to Level 4 now which I’ll be tested on in April. Lots to learn, but have already picked up so much that I can use to help other runners, especially with regards to maintenance and injury prevention.

 

February training

So how did February look for you? For me it went quite well. Despite not racing at all I’ve managed to get in some quality training.

Mileage for the month – 123.5 miles
Biggest week – 48 miles
Longest run14 miles

That’s starting to pick up nicely, with my biggest week coming in the final week of Feb. And in fact, that’s my biggest week since the same time last year.

biggestweek

My little boy is also training for his first race, the Sport Relief Mile and its been great fun encouraging him to start running. He’s managed a 16:13 mile so far which involved a lot of jumping over drains, walking to cross roads and stopping to point at his school.

me&sonny

I’m hoping to carry through some consistency into March, keeping my mileage at a minimum of 40 per week and adding a 90-120min long run in each week. My track sessions are strong at the moment, sub-6:00min/mile pace in big sessions. We’ve just moved into 1200 reps (5 of them this week) and I’d like to see my splits closer to 5:45min/mile if I can manage it. Although I’m not going to break myself trying.

My limiting training factor is time.  My other half works several evenings a week, often not getting home until 9:30 and that’s not a good time to go out running. So I’m trying to squeeze runs in where I can. For instance, my trip to the launderette gave me £2’s worth of time – which I’ve now learnt translates to a fast 4 miles. I’m running on my lunchbreaks too. In fact, my biggest training week in 12  months came without running further than 8.5 miles in a single session.

My swimming is improving, I’ve managed to get to one session a week which at the moment is focussed on strength. That means lots of climbing in and out the pool to do press-ups, squats, tricep dips and planks, and swimming in T-shirts with pull-buoy and paddles. This is a great session for me as it really addresses my weaknesses. I’m hoping to start doing a weekly distance/endurance session soon, to really work on my pull. I want to be able to use paddles comfortably by the time Breca Swimrun comes around in July as it will make a huge difference in the swim times.

Other training,  I’ve been doing a press-up challenge since the beginning of Feb, starting at one and adding one each day. So today it will be 30 press-ups. A month ago I couldn’t have done 10 without stopping so I’m pleased with my progress here. I don’t think its been an increase in strength, but more a neurological thing. Engaging the right muscles to achieve the goal. Whichever it is, it should help my swimming, and I might even develop a chest that comes out further than my abs.

I think the biggest plus I can take from February is that I’ve come out of it without any niggles. I’ve increased my mileage and I’m injury free. I have to thank Gococo Sportswear for helping me out here, my compression socks are awesome.

 

COMPETITION – WIN GOCOCO COMPRESSION SOCKS!

In my quest to find the perfect socks for running I came across a Swedish brand called Gococo.

In particular, I was looking for a compression sock that was quick drying, warm and aided recovery helping me to run long and run often.

GOCOCOSOCKS

After reading the adventures of Rosemary on the awesome blog PlanetByde, I followed a link to the Swedish sock Company, Gococo. I wrote about them here after I’d spent some time trying different brands out – Gococo came top of the tree.

So here I am, about to start training proper for Breca Swimrun and I am proud to say I am now a UK Ambassador for Gococo Socks. What does this mean? Well, it means I’ll be out and about in great socks ALL the time!

gococo

To celebrate this I’ve been given the green light to run a competition to WIN a pair of the Superior Compression Socks (worth €42) In fact – I’ve got TWO pairs to give away!

All you need to do is Follow Me and Retweet the competition tweet on Twitter.

Not got Twitter? Drop a reply below and I’ll put you in the draw.

I’ll pull 2 names out of the hat after 9pm on Sunday 14th February and contact the winners shortly after. In the meantime, have a look over on www.gococo.se and dazzle your eyes with colourful socks!

Compression Superior

Gococos Compression Superior is the ultimate sock for you who want powerful support over the calf when you want to perform at your best! Superior Compression is a graduated compression sock that stabilizes the calf muscle and increases circulation in the calf when you are active.

Gococos compression socks are reinforced to protect your feet during activity, such as running. The 37.5 Technology material in the sole is extremely quick drying, which reduces the risk of chafing and blisters.

• The compression reduces the risk of stiff calves and swollen feet

• Piquet knitting in the shaft and foot provides an even and smooth pressure

• Silicone dots on inside shaft for ideal grip on leg

• Compression socks have a pressure of 15-27 mmHg (ie higher pressure than Gococo Compression)

Size: The size is measured where the calf is at its peak. S (27-32 cm / 10.5-12.9 inch) M (33-39 cm / 13-15.6 inch) L (40-45 cm / 15.7-17.7 inch)

If you already use Gococos Compression socks and are not sure what size you use, look at the color line in the shaft where: Small = Green Medium = Red Large = Blue

Material: 77% Polyamid 15% Elastane 8% 37.5 Technology yarn

 

Small Print:
You’ll need to Follow me @davewilsonmarch and RT the competition tweet to be eligible to win. Only one entry per person will be counted, but feel free to keep sharing!
Winners will be contacted for size, colour and postal address which will be forwarded to Gococo for prizes to be sent out. Entries close at 9pm 14/2/16 – after which I’ll collate all the names and pick 2 out at random. Gococo may or may not have all the sizes/colours in stock so please be prepared to have a 2nd choice on standby!

Review – SOLE Softec Response Footbeds

At the moment, I’ve got 7 pairs of running trainers. Yep…..7. They’ve all got different profiles, some of them I like more than others and some of them serve completely different purposes.
The only thing they have in common is that none of them give me any injury worries.

With this knowledge, I came to the conclusion that my legs and feet are pretty robust and so when I was offered the chance to try out these SOLE Footbeds, I said yes. I did have concerns at first that I was tempting fate by changing something in my shoes, but the fact that I seem fairly comfortable moving between different stack heights/heel-toe drops/different levels of support etc was enough to satisfy me that a moulded insole would be fine.
SOLE produce orthotic inserts, sandals & socks all designed to improve weight distribution across the foot by providing support where its needed.

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SOLE Softec Response Footbed
novel-footbed-test
Research showing pressure points whilst wearing orthotic

I understand that some running shops (Sweatshop for one) offer a service in-store where they do a 3D scan of your foot and heat-mould insoles for you if you want them. However, as they are a retail store, like any other, I’d always bear in mind that they are probably set targets on how many of these they need to sell every day and that you, the lucky customer, may not actually need them. Its also useful to know that you can simply buy the insoles yourself and mould them to fit using your oven at home.

So….lets say you’ve been to your running store, and you know you need some support in your shoe. And for whatever reason, there’s not a shoe that will provide it on its own, so you have a pair of insoles to help provide the support you need. Insoles can open up a whole range of neutral shoes to you which may provide better fit overall depending on the brand/style. Insoles could also supply the support in lightweight racing shoes, I can see why there’s a market for these things.

But what happens when you’re buying your shoes online? It can be a bit of a minefield… neutral/cushioned/support/control/racing blah blah blah. If you know your feet require a certain type of support then insoles could well be the way forward for you, giving you a bit more freedom to choose the shoe you like, rather than the shoe they say you need. Safe in the knowledge that when your shoes arrive, you can slip your insoles in and your arches will instantly love them.

And so we come to the product I have in my hand. The SOLE Softec Response Footbed (£38 straight from the manufacturers website). I’ve chosen my shoe, the Inov-8 X-Talons (chosen because on harder terrain, the studs tend to make them quite uncomfortable, I’m hoping that these footbeds might provide a little more protection)

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First things first – I need to mould them to my foot shape. I’m going for the heat method because I like warm feet.

Step 1: Remove the standard insoles from the shoes and cut the SOLE ones to match so they’ll fit inside your shoe. Pretty easy so far.

Step 2: Place SOLE footbeds in the oven at 200 degrees for 3 mins.

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Step 3: Insert into each shoe taking care that they don’t scrunch up.

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Step 4: put feet in shoes and stand in them allowing the footbeds to mould around the foot where it needs support. This takes about 3 minutes and don’t worry, they don’t burn your feet!

And thats it. Ready to go.

Which is exactly what I did next, I took them out for a 14 mile spin on the south downs. The route was made up of thick mud, puddles, hard packed limestone, tarmac, gravel and grass. A thoroughly enjoyable run on almost every terrain possible.

And how do I rate them?

Well, I’ll be honest, I didn’t even know they were there. My shoes felt snug around the ankle and midfoot but with enough space for my toes to move around still. I can only see this as a good sign. I don’t think they altered my foot position at all, I certainly didn’t have any trouble during the run, and no aches, pains or tenderness afterwards.
I’ll be keeping these in my shoes as that little extra arch support could be beneficial during a longer run, and they did indeed help with the feeling of the lugs coming through the underside of the shoe.
I think the fact that these are heat moulded to your feet whilst you stand in the shoes you’ll be wearing them in, means that its hard to go wrong, they’ll only provide as much support as your foot requires.

I don’t know how long these things last, I imagine they have a limited lifespan though, just like the cushioning inside your shoes so you’d probably need to replace them each time you change your trainers.

All of the above is my opinion. Take it with a pinch of salt. I’m the sort of person that finds reading peoples experiences and opinions helpful, even persuasive when it comes to making purchases and I hope that one way or another, these words might help you if you’re weighing it up.

To keep you fully informed, and in case I missed anything this bit comes straight from the manufacturers website:

BENEFITS

  • Custom orthopedic support
  • Equalized pressure distribution
  • Reduced plantar fascia strain
  • Increased balance and feel
  • Improved natural heel cushioning

“Through an ongoing partnership with Dr. Reed Ferber and the Running Injury Clinic, we’ve been able to help fund studies of the effectiveness of insoles on injury prevention and performance.

We found that SOLE Custom Footbeds reduce plantar fascia strain by up to 34% — a one third reduction! Reduced strain not only alleviates current pain but is also effective at preventing future pain.”

WEIGHT(half pair)

  • Men’s 10 – 69.5g (approx.)
  • Women’s 7 – 51.6g (approx.)

DIMENSIONS
Width – Forefoot (approx.)

  • Men’s 10 – 98mm
  • Women’s 7 – 87mm

Length – Heel to toe (approx.)

  • Men’s 10 – 290mm
  • Women’s 7 – 245mm

 

Update: I’ve worn these on several runs now and I’m still comfortable & injury free. Thumbs Up!