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Expert Guideline


Do you go cycling, walking, skiing or running?

We offer you a few tips for preparing physically and mentally before going training or for a major event.


How to prepare properly for hiking 


Before any hill walking in the mountains it is essential that you prepare:

- Find out how steep the terrain is and about the type of ground you'll be walking over.
- As far as physical preparation is concerned, remember to do muscle-strengthening exercises. They will be useful for both the ascents and the descents.
- Complement your preparation with mountain biking.
- In the gym, the best equipment to use is the stepper and the treadmill set at an angle, since these replicate the effort of ascending most closely.
- Use good-quality equipment.
Boots: choose proper walking boots with high uppers with side reinforcing, and use insoles for increased comfort.
Clothing: synthetic fabrics are best, and remember to take several layers of clothing.
Rucksack: the minimum volume is 50 liters if you plan to pick up supplies en route and are staying in a mountain hut. For unsupported trekking a 70-liter rucksack is preferable.



Why choose Conform'able insoles designed specifically for trekking ?


- For the perfect comfort provided by the way they cushion and dissipate the impact of the heel striking the ground.

- For ensuring your feet are stable and guaranteeing that your walking boots provide optimum support. This will prevent cramp, blisters and aching feet.

- For protecting your body and maintain a feeling of wellbeing: they absorb vibrations and protect the muscle-tendon system.

- For preventing hyper-pressure, feelings of overheating and stress fractures of the foot.

- For keeping your body aligned.


You can choose the Custom Trek  insoles or the FlashFit Trek + insoles



Running: how to prepare for a run 


How you plan your training program depends on the objective you set at the start and also your fitness level.


- The important thing is always to try and strike a balance between volume, intensity and time. The more ambitious the objective, the longer in advance training must begin.
- Start gently and work up to fully-fledged weekly runs designed to develop each of the separate qualities required: endurance, pace and general physical preparation.
- It is important to think about things other than just running; remember to do complementary sports such as mountain biking or cross-country skiing.
- Good and bad fatigue: it is normal to feel tired during basic preparation (long-distance running, weight training, etc.), but once you get near your objective rest is essential and highly recommended if you are to be properly prepared for the competition.
- Wear comfortable footwear: get technical shoes and personalised insoles. The Run Custom and Run + Flashfit insoles are tailored to your feet for increased comfort and performance.
- Diet: carbohydrates and proteins are vital, and you mustn't forget fatty acids. However, imposing restrictions on yourself is bad for your morale. Simply be careful what you eat the night before; avoid eating food that is difficult to digest. On the morning of the race have breakfast, and remember to take in food and drink during the race.
- For your first races it is best to run in a group. Run with friends to increase your motivation.
- Before the race, warm up for about ten minutes.
- At the start choose the right speed and don't start off too quickly.
- At the end of the race remember to recover: jogging slowly for 10 minutes after the race is enough.


Christophe Vissant, professional runner.  He uses  Custom run insoles



The importance of mental preparation, by CHRISTOPHE VISSANT


Preparation is physical but above all mental.

"Ninety percent of preparation is mental. Achieving a goal is about having an exceptional mental attitude and willpower, and what's more in my opinion there is only one certainty in life: nothing is stronger than human willpower!"

To meet your goals you have to train hard.

"There's no secret to running 75 km a day without a rest day for almost 40 days: you have to work, run, run and run again," but above all you have to look after the mental side.
According to Christophe Vissant, sophrology and breathing techniques help, but,
"the best thing is to train in conditions that are very tough to train in (wind, rain, storms etc.) to work on the mental side."


Lastly, you need a really good equipment supplier that can supply top-quality, hardwearing and comfortable equipment, and I have found X-SOCKS and X-BIONICS really great!
"In a challenge like that there can be no cheating! You are up against yourself, and it's also an existential and spiritual adventure. I never lie, and when I say WELL DONE to my equipment supplier I really mean it! Without equipment suitable for this kind of challenge there's no point even thinking you'll succeed!"



 Why choose Conform'able insoles designed specifically for running?

 -For perfect comfort for your feet by cushioning and dissipating the shock wave when your heels strike the ground.
 -For protecting your body, maintaining a feeling of wellbeing and preventing foot pain: absorbing vibrations, protecting the muscle-tendon system and preventing cramp and blisters.
 - For stabilising your feet.

 - For keeping your body aligned.
 - For preventing hyper-pressure, feelings of overheating and stress fractures of the foot.


So you can choose the Custom Run insoles or the FlashFit Run + insoles.



Skiing: how to prepare properly ?



Get ready for skiing: physical preparation tips


Looking for some fresh air, sun and powder? Take the time to prepare physically to ensure that you will enjoy the snowy pistes safely.
Skiing is a demanding discipline that requires considerable muscular activity in the lower limbs (quadriceps, calves, buttocks and glutes), abdominal muscles, back and shoulders. You must therefore prepare for it.
A few weeks before you go, start doing some gentle fitness training. Take the time to go cycling, rollerblading or jogging once or twice a week to improve your endurance and prepare your muscles gently. Concentrate on your leg, knee and chest muscles.
Before you get out on the pistes don't forget to warm up and complete a series of stretches to limit the risk of accidents. Do the same when you have finished skiing to limit stiffness and relax your muscles.


Tips for making your ski boots as comfortable as possible:


Consult a professional to find out which boot shells are suitable for you. If you have wide feet don't buy shells that are too narrow, as they may compress your feet.

Do not wear more than one pair of socks. Choose thin, technical socks (Premium silkProtect and Performance) rather than socks that are too thick, as these may compress your foot and restrict the blood circulation.




How to prepare for bike racing


Bike preparation tips:
- Physical preparation must start with mental commitment. This mental commitment helps overcome physical pain.
- You need to set yourself objectives. In this context the key words are patience and hard work.
- As soon as you start training, optimise your riding position to provide the best training conditions.
- Basic training is very important. It is advisable to complete shorter runs (3 hours instead of 5 hours) at a sustained pace and high speed.
- Remember to work on your heart rate by pedalling quickly over short distances, and work on your power by making short climbs. Finish off a long hill climb at a faster speed than you started at and recover by turning your pedals without resistance on the flat.
- While you are exerting yourself it is important to drink little mouthfuls of water frequently, and remember also to eat energy bars.
- Rest: rest periods are essential, whether these are passive (napping) or active (short, slow runs).
- Preparation should stop a week before the race; any additional work may result in fatigue.


Why choose Conform'able insoles designed specifically for cycling?


- For optimising your riding position and ensuring better muscle coordination and more power with each pedal stroke.
- For aligning your knees and protecting your body (protecting the muscle-tendon system).
- For providing stability for your feet and guaranteeing optimum support in the shoe to prevent cramp, blisters and foot pain.
- To prevent hyper-pressure and improve comfort (feeling of overheating).


So you can choose the Custom Bike Race insoles and the FlashFit Bike +