5km Brean Down Train Race – my first trail.

Today was the first time, in a very long time, that I was happy with my finish time. It was also my first trail run, but it definitely will not be my last, I loved it. Despite10272706_10152783657501847_4833161608547746430_o being incredibly hard, as it was a 120m hill climb and I usually don’t even do 10m in my training runs, I loved being off the roads, taking in the view and the challenge.

This was an Aspire Running Events, challenge, I don’t like to think of them as races, as I will never be in the top 10, but challenges allow me to feel like a winner!!! Brean Down 5km Trail run. I am very thankful I didn’t go crazy and attempt the 10km,  as it was a 2 lap and seeing people climbing back up the hill as I was running down to finish – they didn’t seem happy!!

The route started at the bottom of Brean Down and took the track up to the top; by 250m into the race all my fellow 5km runners (& me) were walking, I wasn’t feeling so happy at this point!! It was mostly a climb to about 2km and then 500m down a slippery muddy slope; the downhill was almost harder work than the uphill and at this point I decided I would be happy to finish in under an hour!  However the route was easier from the 2.5km mark, with a few more slippery paths, a few small hills and a GREAT downhill to finish.

My lovely supportive family had climbed to the top to cheer me as I went uphill and were there to greet me at the finish. Such a motivator.  Also a couple of friends from my running club, whose yellow jackets 10846067_10152783753571847_6291475655836166640_nrunning ahead of me, kept me focused to keep plodding on.

Today was the end of my 2nd week on the 5km in under 30 mins plan and I can already feel the benefit of the interval training, as I was able to keep pushing forwards, even when I was puffing like an asthmatic steam train.

I was VERY, VERY happy with my time of 39:52 – under 40 minutes, on this route, was a great time for me. I feel my running mojo is returning, for 2015.

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1st day of the new plan – it went well :-)

So in a bid to keep things realistic, given my crazy work and children schedule (Oh and a husband training for a half iron man!). I have found a training plan to  help me crack 5km in less than 30mins.

I have only ever achieved this once, which was an accident really & I have never been able to replicate So my first goal for this year is to crack it and then be able to maintain it consistently; which should help with goal number 3, which is 10km in less than an hour (no.2 is my beginners triathlon).

So today was a simple run. 4 minutes fast and then 1 slow/walk x 4 = 20 minutes.

I maintained a pace that was mostly under 10 minute miles, on the running sections, so that was great and the fastest my feet have moved in a very longtime.

So a happy face and a tick on the training schedule, which is pinned to the fridge, which seems to be the only way I can ever make myself stick to a plan. In a virtual world, I am a dinosaur that still likes to see things on paper – makes it seem real somehow!

New year, new start, new challenges!

Well January found me with very good intentions; but with 2 Grandparents passing away in the first 3 weeks, all good intentions have gone astray.
Along with crazy (not just mild, but proper serious crazy) hormones, from the mini-pill the black fog descended like never before, leaving me weak of mind and will power. Fortunately I have an amazing husband, who kept the family functioning, whilst i wallowed for a few days and now I’m feeling stronger and ready to go again….
…. so after a blustery headwind 5km on the coast this morning, I am feeling ready to start training for my first goal.
5km in under 30 minutes – I am coming to get you!
Oh and I WILL blog once a week – second goal!

7 week plan: Can Debs break 30 mins for a 5km?………

Wk Date Plan Done?
1 Tu 03/02 20 mins:         4mins fast 1 min slow x 4
1 Th 05/02 4 x 400m:       5 min warm up, fast 400 slow 250 x 4
1 SU 08/02 3 miles:             Steady 0.5miles / slow 0.25 miles
2 Tu 10/02 25 mins:         4mins fast 1 min slow x 5
2 Th 12/02 6 x 400m:       5 min warm up, fast 400 slow 250 x 6
2 Su 15/02 4 miles:             Steady 0.5miles / slow 0.25 miles
3 Tu 17/02 30 mins:         4mins fast 1 min slow x 6
3 Th 19/02 8 x 400m:       5 min warm up, fast 400 slow 250 x 8
3 Su 22/02 1 mile:             (5 min warm up)/FAST 1 mile
4 Tu 24/02 30 mins:         4mins fast 1 min slow x 6
4 Th 26/02 10 x 400m:       5 min warm up, fast 400 slow 250 x 10
4 Fr 27/02 5 KM:               Constant pace
4 Su 01/03 5.5 miles:         Steady 0.5miles / slow 0.25 miles
5 Tu 03/03 30 mins:         4mins fast 1 min slow x 6
5 Th 05/03 12 x 400m:       5 min warm up, fast 400 slow 250 x 12
5 Su 08/03 1 mile:             (5 min warm up)/FAST 1 mile
6 Tu 10/03 30 mins:         4mins fast 1 min slow x 6
6 Th 12/03 4 x 400m:       5 min warm up, fast 400 slow 250 x 4
6 Su 15/03 7.00 miles:         Steady 0.5miles / slow 0.25 miles
7 Tu 17/03 30 mins:         4mins fast 1 min slow x 6
7 Th 19/03 30 mins:         4mins fast 1 min slow x 6
7 Su 22/03 5KM:                 TRY AND CRACK 30 MINS!!!

Fartlek training – whooooo- get me!

Fartlek is a term i’ve been hearing for a couple of years; I know the basic principle is to run faster for short periods of time, in order to teach the body to run fast and improve aerobic fitness.  Fast is not a word that anyone would associate with my body and therefore I have consistently ignored any workouts on any training plan which have the word Fartlek, instead I have plodded along at my usual pace. When talking to a running club mate (well he was talking at me, whilst I was huffing and puffing round the route!) he shared his wisdom with me: “If you want to improve your times, it’s easy, you just have to run faster” – hummmmph I thought, alright for you Mr Speedy legs.

However he ignited a thought process and on reflection I realised I was using my 33 years worth of “this body could never run”, “my boobs are far too big for running”, “some people are just not designed to run”, “I could NEVER run a 10K, 5K is the absolute maximum for these legs, they are too big for running” excuses. I realised the time had come to fartlek!!! My garmin is the Forerunner 110, I love my watch, but it is too basic for interval training prompts. So I did a bit of googling, and found the Runkeeper App for the I-phone (also on android and windows phones), allows you to create your own workouts.

So I created a very basic workout, with 1 minute fast sections; I dug out my old phone armband and set my i-tunes to play the songs which are usually on my shuffle. It was great, the lady directed me when to run faster and I went for it; I was aware that 1 minute of running fast is a loooong 60 seconds, so I didn’t flat out sprint (think charging Rhino!), but at a pace which had me panting and glancing at the watch to count down the last 15 seconds.   Running faster is fun; it feels good to pick up the knees and move the feet; almost like when you’re a child a you run flat out, with no fear of falling flat on your back in a wobbly red faced mess

Interval training attempt #1

Interval training attempt #1

To run, even for a minute, at under 8min miles feels brilliant – it shows me that my times can drop significantly; I just need to be able to go for more than 1 minute!

when writing this post I looked for a definition of Fartlek training; which is when I discovered that I actually did not Fartlek, but rather I interval trained – PHAH – Fartlek is a much funnier term and apparently they are stress free, so i’m sticking with Fartlek!

Here is a brief 411 onfartlektempo, and interval workouts. – Courtesy of ruunersworld.com

Fartlek Workouts are not only fun to say out loud, but they’re fun to run. Fartlek is Swedish for “speed play,” and that is exactly what it’s all about. Unlike tempo and interval work, fartlek is unstructured and alternates moderate-to-hard efforts with easy throughout. After a warmup, you play with speed by running at faster efforts for short periods of time (to that tree, to the sign) followed by easy-effort running to recover. It’s fun in a group setting as you can alternate the leader and mix up the pace and time. And in doing so, you reap the mental benefits of being pushed by your buddies through an unpredictable workout. The goal is to keep it free-flowing so you’re untethered to the watch or a plan, and to run at harder efforts but not a specific pace.

Bennies = Stress-free workout that improves mind-body awareness, mental strength, and stamina.

Tempo Workouts are like an Oreo cookie, with the warmup and cooldown as the cookie, and a run at an effort at or slightly above your anaerobic threshold (the place where your body shifts to using more glycogen for energy) as the filling. This is the effort level just outside your comfort zone—you can hear your breathing, but you’re not gasping for air. If you can talk easily, you’re not in the tempo zone, and if you can’t talk at all, you’re above the zone. It should be at an effort somewhere in the middle, so you can talk in broken words. Pace is not an effective means for running a tempo workout, as there are many variables that can affect pace including heat, wind, fatigue, and terrain. Learn how to find your threshold and run a tempo workout that is spot on every time here.

Bennies = Increased lactate threshold to run faster at easier effort levels. Improves focus, race simulation, and mental strength.

Interval Workouts are short, intense efforts followed by equal or slightly longer recovery time. For example, after a warmup, run two minutes at a hard effort, followed by two to three minutes of easy jogging or walking to catch your breath. Unlike tempo workouts, you’re running above your red line and at an effort where you are reaching hard for air and counting the seconds until you can stop—a controlled fast effort followed by a truly easy jog. The secret is in the recovery as patience and discipline while you’re running easy allows you to run the next interval strong and finish the entire workout fatigued but not completely spent. Just like rest, your body adapts and gets stronger in the recovery mode.

Bennies = Improved running form and economy, endurance, mind-body coordination, motivation, and fat-burning.

Elated (finishing a half marathon) & Disappointed (slow, slow, slow) at the same time?

So just over 6 months after having baby Pip, the time had arrived to put my trainers on and tackle the half marathon course; a series of events had led me to this day, without me really thinking it would ever come to actuality.

The one and only previous half marathon nearly finished me off (pre-2nd baby) and I trained for that for months; so why did I think I could go from zero fitness and a “natural delivery pelvic floor state!” to half marathon, in 16 weeks?  N.B baby not 16 weeks, training for 16 weeks – baby 26 weeks old.

…… Well it’s a question I can’t really answer!  However the training went well, so whenever I thought about pulling out, I didn’t really have an excuse.

Prior to the day I had run two 10 mile sunday runs; one of which was part of the course of the race, these had taken 2 hours, so I knew I was in for a 2:40 (ish) kind of time; I was feeling good about it, I was secretly hoping to beat my previous half time of 2:43 but publicly announced I would be happy with anything under 3 hours; knowing I would be very near the back of the field I was mentally prepared for running on my own.

The day before I decided to launch a just giving page, for cancer research, I currently have two relatives suffering from cancer and felt this would give me the perfect incentive to keep moving and  give all the hours training some benefit to charity. £100.00 was pledged – the pressure was building to finish!

The day came – Sunday 7th September, Bridgwater Half Marathon (advertised as a flat, ideal for PB’s course); it was hot, hot, hot and the race didn’t start till 11:00 – which meant running right through the midday sun; even the high hedges offered little shade with the sun being directly above.

I was soooo nervous, for days before and on the morning I was a wreck. Not helped by the fact my husband was also running, so mother had to come over and bring the girls – getting 2 anxious (does it ever get better) runners and 2 kids to the start line deserved a medal in itself. Baby Pip had caught her first cold so had been awake multiple times in the night, tiredness and adrenaline were giving me a slightly delirious feeling and I was burning off energy as fast as I could SIS energy drink it in!

For two days, I had followed by husbands carb loading plan, that he has used for events; this in hindsight was a very bad idea, although my body had the energy stored it also felt sluggish, full and sick (who knows how I would have been if no carb loading, but it was a bad idea to test it out before the actual event!).

Lots of folks from my club were at our local event, my mum, kids, my aunt with my Grandma and a friend who had travelled two hours to run it as well – the pressure was on, to at least finish.

I started slow; sticking to my plan 7:00 minute km’s at the quickest – I realised I was near the back, but also knew I was not at the back, it felt ok! For the first 2 miles I was among other runners, who were also taking it easy – it all felt good. at just over 3 miles I knew the course began to incline – nothing hideous but a slow steady continuous incline, I overtook someone, it felt good. But at 4.5 miles, we ventured into roads I had not practised, the hill got steeper and the people in front of me were walking – my feet, all of their own accord, started to walk – my head said run, my legs wanted to run, but the feet – well they were walking; I rationalised, it was over 20 degrees, I wanted to finish; yes I had promised myself to run till 10 miles and then walk if needed, but instead I would walk the hills and run the flat.  So for the next 2 miles this is what I did; I was feeling disappointed but still ok; those walkers in front of me pulled up soon, the lady was injured her friend was pulling out with her – I was now running with no-one in sight – very demoralising.

I managed to pop into someones house for a wee! I had asked if I could use the portaloo in their garden, as I spotted it and them cheering people on; it turned out to be unplumbed, but the lovely people said I could use their bathroom; only problem was getting back down the stairs, my legs were like jelly; I really hope my big sweaty paw did not mark their lovely cream walls as I hung onto them to prevent going arse over tit down the stairs.

The rest of the run can be considered both a success and a disaster in equal measure; I could not get in my running zone at all; it was completely flat going (but still blooming hot), but my feet just would not cooperate; bad, bad feet. I used all my usual tricks to target set, but I kept finding myself walking. Luckily my family were at mile 10, which forced me to keep going and I managed to run/walk it to the end. My husband rescued me (he did 1:37 ish a PB for him) with about 500m to go and I hauled myself to the finish.  My time was 2:49:58 the final push to get under 2:50 was worth it and I was under my public ambition of 3 hours; but oh my – it was far from my desired time.

Forcing a run to complete a very tough run

Forcing a run to complete a very tough race

My feet were in tatters, blister on the sole of my left foot; I think the walking in the trainers had altered my gait causing my foot to slide in my trainers; the walking was BAD! My head felt like it might explode, heat and emotion had left it spinning.

It was great to see friends at the finish, I felt a sense of achievement for completing the course and found some comfort in the fact the everyone had found the event tough; with two of my ‘serious’ runner friends walking (unheard of for them) in parts of the last two miles. I scoffed a post race carvery, glugged some wine, read heat magazine in the bath and enjoyed my 4 year old telling her tales of “jelly baby duty”; but inside I was feeling low and that I had let myself down; I felt that mentally I had been weak, a very frustrating feeling.

4 days later, I think:

  • Don’t use a carb loading plan for the first time, on your first event without expecting some differences in how you feel.
  • I could barely move for 2 days, so although I felt I could have done more on the day, I obviously pushed my body hard – maybe as hard as it could have gone.
  • A completed race is better than a DNF, even if time was not as desired.
  • Family comes first, if i’m awake throughout the night tending to a poorly baba, then my performance might suffer.
  • I should stick to 10km races for the time being, until i am stronger.
  • Entering big races might be better for me, as running on my own without another person in sight is very, very, very tough.
  • I raised £100 for cancer research
  • I had a baby 6 months ago and then I completed a half marathon – i’ve got the medal to prove it!

Roll on sept 28th, when I can try again, this time at a 10km distance.

Here are comments from Facebook – people were very kind about my achievement:

  • Well done Debs!! x
    Well done you xx
  • Fantastic effort Debs! Xxx
  • well done all that thurs night training has paid off you should be very proud in that heat. it proves nothing is impossible if you really want it you now start teaching some of the other on thurs that its possible your someone they can gain inspiration from
    Well done x
  •  Well done debs! You were fantastic xxx
  •  Well done, Debs!
  • Well done Debs great effort xx
  • Well done Debs!! xx
  • Well done you xxxx
  • Just one word impressed xx
  • Well done lade, proud of you xxx
  • Well done!!!!! Xxx
    Well done debs I’m so proud of you x
  • Great going Debs! Xx
  • Well done Debbie, glad you got back safe and sound. Inspirational xxx
  • Wow you are amazing!
  • Great effort debs I hope you enjoyed the music and the girls support x
  • Amazing effort, well done Debs  21.1kms and the last 1.1 you really feel!! Great time too 
  • Well done Debs, inspirational. xxxx
  • Woohoo! Good on you!!!
  • Yep well done hope you are proud of your achievement. Hope you not feeling it too much today! XX

Starting out part 1: Why on Earth did it seem like a good idea? Couch to 5km

So now in August 2014 it seems strange that I was so reluctant and quite frankly terrified, of putting one foot in front of the other – outside and a slightly faster speed than walking.

However I think it is important to go right back to the start, so I can acknowledge how far i’ve come and also so that anyone reading this knows that I didn’t just leap in at 5km distance.

so with the help of some archived notes from “run my route” – which I used diligently to work out all of my routes (after having completed them), as I was an mobile gadget dinosaur without a smart phone, during this time, I am going to revisit the first few weeks of my training………

Late 2011/Early 2012 brought some horrible news to myself and colleagues, a friend and former colleague’s wife had suffered a terrible stroke, which left her with serious mobility difficulties; powerless to help hundreds of miles away, a group of us committed to a fund raising project; we wanted to make this a real challenge and therefore committed to a 10km the following september (immediate fund-raising commenced in other ways – this was for a longer term project – a mobility scooter).

I, of course, put off starting my training as long as possible, “it wont take 8 months”, “my body isn’t designed for running”, “this winter weather is no time to start exercise” featured in excuses trotted out to anyone who would listen; however eventually I found some competitive spirit and on hearing my friend Suzy was into week 2 of the programme I reviewed the programme and set to:

 

    • Week one: Walk for six minutes, then jog at an easy pace for one minute. Repeat three times. Aim for three sessions with that same sequence for week one.
      • Sunday 5th February 2012:
        Total Distance: 2.00  Miles
        Workout Description: first session – the run sessions hurt my knees a lot!

I have to be honest here, I chickened out of going by myself and coerced my husband into cycling behind/around me, I tried to avoid everyone I might know and remember feeling like the 3rd 60 second run was never going to end; how was I ever going to make 10km?!!!!

My training buddies:

IMG_1758

I wont lie it was bloody hideous; I was mortified that running for 1 minute could possibly be soooooo difficult, how had I managed to allow myself to become so unfit, terrified that I had signed up for a challenge I could never complete but proud that I had made the first step to making a change.

 

The rest of february is recorded as follows……..

  Wednesday, February 08, 2012 2.00 Miles   Pushed harder on the run legs
  Saturday, February 11, 2012 2.00 Miles   Ran for over a minute on each leg
  Monday, February 13, 2012 2.00 Miles    Week two: Walk for five minutes, then jog for two minutes. Repeat three times. Aim to do three sessions in week two.        First session. Last run 2 mins 20 – very proud of my extra 20 seconds!!
  Thursday, February 16, 2012 1.86 Miles   5+2  x 1     4+3 x 2   Super chuffed to be doing more than the plan says.
  Saturday, February 18, 2012 1.86 Miles   Did 5 + 3, then 4+3×2. Jogging sections felt ok.  Feels like making quick progress with the running sections, although they are still tough
  Tuesday, February 21, 2012 2.49 Miles  

Week three: Walk for three minutes, then jog for four minutes. Repeat four times. Aim for three sessions in week three.

First time for more running than walking; 16 mins jogging up from 9 last week, so pleased. Knees started hurting on 3rd run, but not too bad. A bit achy a few hours after, but relieved to have this one under my belt.

  Thursday, February 23, 2012 2.49 Miles   Distance seems incorrect. Needed to use main roads as still dark; early morning run. went well, compared to first time doing this set of reps.
  Sunday, February 26, 2012 2.49 Miles    
  Tuesday, February 28, 2012 2.49 Miles  

Week four: Walk for two minutes, then jog for five minutes. Repeat four times. Shoot for three of those sessions in week four.

First time for the 5 minute run, felt ok on the knees, but struggled with the breath on leg 4. Recovery in the 2 minutes was adequate.

Looking back at this record I can  remember the pride I was feeling with each run; wanting to shout my progress from the rooftops; whilst still mostly being terrified of how much further I had to go – running for 5 minutes at a time was not the image I had conjured up when I imagined myself gracefully sprinting around the 10km route!

My tips for getting through this phase include:

  • Putting out running clothes ready for morning runs and getting into them immediately on waking up/changing into running clothes as soon as home from work – even if not going out until later.
  • Telling people your plans so I felt more committed to following through.
  • Having a plan printed out and stuck on the fridge; ticking off the completed sessions is so satisfying.
  • Run the same routes so that you can gauge how much further/faster you can go.

Into march…..

  Date Distance Map Desc
  Thursday, March 01, 2012 2.49 Miles   Ran after school. Did half solo then Mike & Dots caught me up on the bike, to keep me company. Felt easier on the runs, knees and breathing were easier. 2 min recovery time seemed fine.
  Sunday, March 04, 2012 2.49 Miles   Last session doing this time. Went out early morning, with Milish, little Jack Russell dog, run went well, seemed easier on the final leg (made up 1.5 mins in terms of distance over the run).
  Wednesday, March 07, 2012 2.49 Miles  

Week five: Walk for two minutes, then jog for eight minutes. Repeat three times. Do three of those sessions in week five.

1st time doing this, even the 1st 8 min was difficult. 3rd 8min run seemed almost impossible, but finished it; with the help of Mike giving me encouragement from the bike – how will I ever do 10km??!!!

  Friday, March 09, 2012 2.49 Miles   Really did not want to go out and do this run, forced myself and managed to complete the target. the final 4 mins were v testing. however the 1st 8 and half the 2nd 8 seemed more comfortable than last time.
  Sunday, March 11, 2012 2.49 Miles   went ok, gained a minute of extra running in distance by end of the run. The first 2 were easy and managed a fast last 2mins with a 20 sec sprint to the end. Felt the pain for the rest of the day.
  Wednesday, March 14, 2012 3.11 Miles  

Week six: Walk for two minutes, then jog for nine minutes. Repeat three times. Try to do three sessions.

Good first attempt at this distance. running felt good tonight. Rubbish route for last 5 mins, need to amend the route, making it longer in the middle.

  Friday, March 16, 2012 3.11 Miles   T’Was a hard slog after a long week at work!
  Sunday, March 18, 2012 3.11 Miles   hard slog up the hill, had to walk a min early, but started running a min early to make up!
  Tuesday, March 20, 2012 3.11 Miles  

Week seven: Walk for one minute, then jog for 11 minutes. Repeat three times. Do three sessions this week.

3 mile marker at end of the run, but walk home gave 5.26 km. Was hard for last 6 min, but not to bad, was an AM run, before work.

  Friday, March 23, 2012 3.11 Miles   Didn’t want to go running, after a long week at work and a hot day. but went, felt like it was v slow, but did the same distance as tues AM, so pleased with the run.
  Sunday, March 25, 2012 3.73 Miles   A warm day, the 2nd stretch all uphill to start,  Kept running for 4 extra mins, as still far from home and felt ok. This distance does not count the walk home.
  Tuesday, March 27, 2012 3.11 Miles  

Week eight: Congratulations on making it to week eight! For your first run this week, try walking for five minutes to begin and end the workout, and run for 20 minutes in between. By the end of the week, try to run for 30 minutes without stopping.

5 min walk, 30 min jog and 5 min walk. Managed a 30 min nonstop jog, after dinner, so v pleased with that. was painful, slight stitch but ran through to a comfortable pace at about 10 mins.

  Thursday, March 29, 2012 2.00 Miles   A nice neat 2 miles, before sports relief and holiday. Thought it was slow, but am happy with 22.30 mins for the 2 miles. warm and a long day.
  Friday, March 30, 2012 1.00 Miles   Sports Relief mile at school – very hot midday run!!  Never thought I would be able to run a mile, in a stoopid green wig, in front of the entire school; whilst encouraging other staff and students – today was a GOOD day 😉

So that was the start of my journey; very slow and very steady, but 5km happened by the end of week 8; I no longer needed a husband on a bicycle for confidence and some days it even made me feel good!

We were going to Spain during the Easter holidays and I had promised myself at least 2 runs; nothing was going to get in the way of “the new me” training plan – the 10km target, whilst seeming more possible, was still seeming like a VERY big challenge.

 

New Running Shoes – Wide Feet & Gait Analysis

Having had some dubious advice and buying trainers which quickly beacme apparent were too small for my feet, but resenting the £100 waste, I reluctnantly came to terms with the fact it was time to visit a specialist trainer shop.

Whilst visiting friends in Birmingham  I visited Birmingham Runner, on the outskirts of the city. A sales advisor who during conversation told me he is also a personal trainer (for some reason made me feel very reassured!!) videoed me running, in neutral trainers on a treadmill.

I was in for a surpirse, having been told 10 years ago (during a dabble with running whislt living in London) that I was an over pronator and buying trainers accordingly ever since, I am now a Neutral runner. Of course I was a little wary of this diagnosis, so watched the video very carefully – but my feet, depsite being flat, really did not fall inwards as I had thought they would.  I am a neutral runner, for some unknown reason I feel very pleased about this!  However my trainer choice is still limited as I have a wide forefoot and a very low arch, Oh and a heel strike!

The reason for visting this particualr shop was the range of brands they stock & I was not disappointed – Nikes, Asics, Brooks and  another I forget, all graced my feet. I really recoomend both the shop and the process of gait analysis, try and get a recommendation before you visit.

I loved some beautiful purple Nikes:
NIKE ZOOM VOMERO 9 WOMEN’S    which were almost wide enough for my feet; but having had them on for 10 minutes and a quick treadmill run, they were just a little too snug and starting to pinch.

I bought and now love, my Brooks:

GHOST 7    These are D fit, so nice a wide. For the first time my toes can wiggle about, the sides of my feet don’t ache and I will learn to love the less exciting colour (i’m sure)!

To compensate for the wider fit, I need to use a lacing technique, to ensure my feet don’t move around or the heel slip:

Taken from Runners world:   (Click on the link to view a demonstration video and other lacing techniques)

PROBLEM: “MY HEEL SLIDES UP AND DOWN.”
Solution: Create a more secure fit around the ankle without tightening the entire shoe.

 

Technique: Lace as normal until one eyelet remains on each side. Draw the lace straight up on the outside of the shoe and bring it through the last eyelet. This will create a loop. Repeat on the other side. Cross each lace over the tongue, thread it through the opposite loop, and tie. The loops help to cinch in the material around your ankle to prevent your heel from slipping without making the rest of your shoe any tighter