ment places a high need on this part of the body.
Maintaining a strong Achilles tendon is paramount for continuing with marathon training. Athletes training for marathons are especially at risk due to the number of miles incorporated. Any additional hill or speed training can induce even more stress. This ailment can come in the form of tightness, swelling, irritation, and pain. Catching it early is the best way to prevent it from getting worse. Every runner has a different foot-strike and pronation.
Getting properly fitted for shoes can help any Achilles tendonitis issues you may be having. Shoes should be replaced every — miles, and for a marathon runner, that can happen in a hurry. It not only prepares you for any elevation in your race but also makes running on flat areas feel easier since it builds stronger leg muscles. When running on hills, the majority of the foot-strike happens on the forefoot and toes. This causes more elongation of the Achilles Tendon and more exertion from the calf muscle.
This is not a winning combination when the build-up happens too fast. Instead of balancing stress between the calf and the Achilles, the Achilles begins to take on undue stress. Adding Speedwork — Tight calf muscles can happen as a result of the addition of speed training. This also puts more stress on the tendon in general due to a stronger push off.
Runners find themselves down with this type of injury when adding in too much speedwork, too fast, and too soon. Building Mileage too Quickly — Talk to many seasoned marathon runners and if you tell them you are suffering from Achilles tendonitis, they will probably not be surprised by this very common overuse injury.
Well-meaning marathon newbies who are ready to work hard and put in the effort often end up building their weekly mileage way too fast. This is a sure way to cause tight calves, which again, puts a tremendous amount of stress on the Achilles.
Skipping Recovery Runs: You have big goals, so you might think that means running hard all the time. In fact, you should have a recovery run built into your schedule almost every other day that you run…speed workouts or long runs without a recovery run the day after will start to wear your body and your Achilles down. You can find out more about the planning of your recovery runs and the speed to run them at in my article: The Importance of Recovery Runs in Marathon Training.
This article confirms that by stating that bad form on the treadmill is a contributing factor. Pinpointing the underlying factors can also help you fix it so you can get back on track. There are varying levels of Achilles injuries. This is not the situation you want. But according to Cleveland Clinic , if your Achilles tendonitis goes untreated, that is exactly what could happen.
So, what can you do? Step 1: Begin by taking into account how your Achilles feels. If the discomfort is mild, back off your training. Take a few days off until it and your calves feel normal again. In the meantime, double check your shoes…do you need to replace your old pair…or perhaps get fitted by a shoe pro? Then, ease back in. Scale back your mileage and add in hill training and speed training slowly.
Often, this overuse injury can be avoided going forward if a more conservative approach is taken to marathon training. Ice is often your very best friend with running-related injuries and this one is no different. Icing your Achilles tendon can help. Healthline recommends a full RICE method: rest, ice, compression, elevation. READ: Is heat or ice better for long run recovery? Step 3: Begin incorporating some at-home physical therapy into your training.
One of the best exercises you can do for tight calf muscles and in the early stages of Achilles tendonitis is eccentric calf raises. These can easily be performed on the stairs in your home, as shown in the video below:. Being diligent with this stretching is what helped me stay on course with my training. It was cumbersome at times, but kept me ready to race my marathon. A foam roller is another necessary healing tool, such as 