Getting into running was the best thing you ever did for your fitness, but 10 years later, your feet have taken a Pb-threatening pounding. “Poorly fitting trainers place the foot under tension, which in turn makes the calf muscles and Achilles tendon overwork to compensate for the lack of stability, leading to painful tears (A),” explains Emma Kirkodunubi, technician at Profeet. To stay on track come race day, Kirk-odunubi suggests a professional fitting, leaving a thumb’s width between the tip of your big toe and the end of the shoe. To ease aches, place the centre of your foot on a step, then press forward (B). Keep the calf extended with your toes at a 45˚ angle to your shin. Hold for 30 seconds. Happy trails (C).