By Tom Cooper, Musculoskeletal Podiatrist and Clinical Director of ACE Feet In Motion 

 

As the Official Platinum Supporting Partner of the Cardiff 5K, ACE Feet in Motion is committed to helping runners perform at their best—injury-free.

Whether you’re a seasoned runner or tackling your first 5K, proper preparation is key to avoiding common injuries and maximising recovery. Here’s our expert guide to staying strong from start to finish.

Injury Prevention: Train Smart

• Gradual Build-Up: Avoid sudden spikes in mileage or intensity. Follow the 10% rule—don’t increase your weekly mileage by more than 10%.

• Strength & Mobility Work: Incorporate exercises that target key running muscles (glutes, calves, and core) to improve stability and reduce the risk of injuries like shin pain and runner’s knee.

• Listen to Your Body: Minor aches can escalate into serious injuries. If you feel persistent pain, seek professional advice early. It’s also really important to make sure you incorporate rest and recovery into your plan.

The Right Warm-Up & Cool-Down

• Dynamic Warm-Up: Activate your muscles with movements like leg swings, high knees, and lunges before running.

• Post-Run Cool-Down: Gentle jogging and static stretching (focusing on quads, hamstrings, and calves) aid recovery

Footwear Matters: Choosing the Right Running Shoes

Your feet are the foundation of every run. Wearing the wrong shoes can lead to discomfort and injury.

• Know Your Foot Type: Your biomechanics can influence your choice of running shoes and getting wrong can increase your risk of injury A running shoes assessment at ACE Feet in Motion can help identify which shoe is best for you.

• Replace Worn-Out Shoes: Running shoes typically last 300-500 miles before losing their cushioning and support.

Recovery Tips: Bounce Back Faster

• Hydration & Nutrition: Replenish lost fluids and fuel your body with protein and carbohydrates post-run.

• Active Recovery: Light movement (walking, cycling) can reduce muscle stiffness.

• Compression & Ice: Compression socks and ice baths

Win a Cutting-Edge RUN3D Gait Analysis!

Want to boost your running performance and reduce injury risk? We’re running an exclusive RUN3D competition in the lead-up to the Cardiff 5K!

What is RUN3D?

RUN3D is an advanced motion analysis system that provides a detailed breakdown of your running biomechanics using 3D technology.

It identifies asymmetries, inefficiencies, and potential injury risks, allowing our experts to tailor recommendations to help you run better and stay injury-free.

How to Enter

Keep an eye on our social media @acefeetinmotion for competition details! One lucky winner will receive a FREE RUN3D gait analysis at ACE Feet in Motion.

See You at the Cardiff 5K!

ACE Feet in Motion will be at the race village on Saturday May 3rd.

Offering goodie bags, expert advice, and showcasing our range of services. Whether you need injury prevention tips or recovery advice, visit us for support.

Got questions about your running form, footwear, or injury prevention? Get in touch with ACE Feet in Motion today and take your running to the next level!

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