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Hi!
My ran too much and my Achilles became sore about 3 weeks ago. I’d like to restart the 9 week 5K running program right now, and I’m wondering how I could adjust the first few weeks to let my Achilles recover more. What if I substitute half of the runs with biking workouts for a couple of weeks?
Thanks for any advice!Sorry to hear about your injury. You’d be wise to do only low-intensity runs the first 2-3 weeks and transfer all of the sessions with Zone X-5 work to the bike. If that goes well, try a Zone X run. If that goes well, try a Zone 3 run, and so forth until you’re comfortable opening up the full toolkit as far as running goes.
I had a similar issue last year with sore Achilles and calves.
What helped me to recover apart from adjusting my training was wearing compression sleeves (or socks) during my runs. I’m not a medical professional in any way but I had the feeling it helped in reducing the impact on the muscle & tendon during the run. Maybe something worth experimenting with for you as well 🙂Hi,
When I had a similar problem, what also helped was a eccentric exercices program.
I fallowed the one that is first in the list https://www.oxfordsem.net/resources/
My advice is to start very light and progress slow.
Marius
This is very useful, thanks. I had a similar issue but worse in 2019, my first year running and did too much (the classic) too soon. I stopped running for 3 months.
It returned a few weeks ago but I learned from my mistake and eased off before it got too bad. However, this time I’m doing the 80/20. I only seem to get pain/aching when I run in zone 1. If I’m in two or three, I’m ok. Is this usual please?
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