Whenever I try to go fast my achilees seems to strain

Freiheit

Hi all,can jog for 15 miles without strain,but whenever I try to up the pace,typicaly the shorter but faster runs eg 3-5 miles,my achilees inevitatably suffers strain. I'm trying to follow the beginners marathon plan and it's those shorter runs that are the problem because they tend to be faster. I know stretches related to the achilees but it just seems to be an on going problem. Is there anything else I can do? Am I destined not to be able to run a marathon? Any supplements for muscles or would another physio visit help?

Happy new year:)

seamus

Yes, you should absolutely talk to a physio about it. Achilles pain is usually an indicator of doing too much too soon, so most likely you're doing your fast run too soon after a longer run, or you're pushing yourself too hard. It can also occur if your route is exceptionally hilly. However, only a physio can tell you for sure that it's a technique issue and not a matter of shoe fit or physical issue.

Intervals are a good way of building up speed slowly. Rather than try run 5 miles at a faster pace, split your run into 2 minute segments. After a few minutes warmup, do 2 mins at the higher pace, then 2 mins at the easier pace, 2 mins higher, 2 mins easier, etc.

Over successive weeks, build up the time so in two weeks it's split into 4-minute segments, then two weeks after that, 8 minute segments. Then you make the slow segments shorter so it becomes 10/4/10/4 etc, and eventually you join up the faster segments into one complete fast run.

It's effectively the run/walk style, just upped a notch to run/jog. One or two interval runs a week are usually all you need, provided that you have 3-4 days between each interval run. You should continue with the slower runs on the days in between.

clear thinking

Calf raises and some hopping should sort this.

spurscormac

The mods must be on holiday, surprised this hasn't been locked yet.
Charter says no medical advice, but I think you know yourself that something isn't quite right. Best to get yourself to the physio and get it looked at. If you've already been but aren't happy, seek a second opinion.

Jnealon

Single leg calf raises 3X20 on each leg, both straight leg and bent knee.
Foam rolling and stretching (including the it band). You should do these every day. There's plenty on you tube
I've been doing these for the last few months after having laser done on both achilles and I can now run relatively pain free.

Freiheit

Thanks,what does laser on the achiless consist of? I assume there was something considerably wrong with your achilees beyond normal sports injury? and what exactly is the IT band?.

ecoli

Mod: Closing now. Started off with general queries but going down the injury route to much. Seek professional advice if you continue to have problems injuries and strains can result from a number of causes with similar symptoms as such you need to find the root cause in order to alleviate the problem