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sore heels / achilles
Alderaic
Posts: 294 Member
Hi Guys,
I've been running for 2 years now, did something like 5 half marathons, multiple obstacle races etc..
I run on average 2 to 4 times a week, but I started a 5 time a week/16 weeks training program for my first marathon
the program consist of 2 to 3 Zone 2 runs a week including at least one long every sundays and intervals/hills intervals during the week.
after two weeks,my heels are sore, as are my achilles. I am not used to Z2 running which is slower than I am used to, so I was wondering if it is the increased training volume or the Z2 runs, and if it will eventually go away.
I stretch a good 5 to 10 minutes after each run, I stretch when I get out of the bed and another one or two times every day + occasional foam roal.
It doesnt hurt, but I want to know if someone experienced it and if it is normal or not,
Thanks
I've been running for 2 years now, did something like 5 half marathons, multiple obstacle races etc..
I run on average 2 to 4 times a week, but I started a 5 time a week/16 weeks training program for my first marathon
the program consist of 2 to 3 Zone 2 runs a week including at least one long every sundays and intervals/hills intervals during the week.
after two weeks,my heels are sore, as are my achilles. I am not used to Z2 running which is slower than I am used to, so I was wondering if it is the increased training volume or the Z2 runs, and if it will eventually go away.
I stretch a good 5 to 10 minutes after each run, I stretch when I get out of the bed and another one or two times every day + occasional foam roal.
It doesnt hurt, but I want to know if someone experienced it and if it is normal or not,
Thanks
0
Replies
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How old are your shoes?
It could just be from the increase in volume.0 -
merrell barefoot road gloves for two pairs (one with roughly 500k but they are good for at least triple that distance) one pair with 120 k and a new bare access 2 with slightly more cushioning that I use for my recovery runs but not long distance yet.
(I,ve been running with merrell barefoot shoes for two years, so it's not a transition)
I guess it is indeed increased volume, I'll make sure to ice preventively after my runs to see if it helps0 -
When you're stretching are you including the often overlooked soleus?
I also found that being diligent with my calf raises sorted out my sore heel/achilles tendon issues.0 -
yup stretching the soleus,
I do in order upper calf, lower calf, hamstring, quads, hip flexors then shins and some extra groin if I feel like it.
I do have a couple blisters on the achilles due to one day of running without socks, and it might actually be my issue, so hopefully as soon as it is fully healed I will be able to assess if the soreness is going away.
Are you stretching the feet/ankles as well? not sure what kind of stretch to do on these two parts, but they are getting hit for sure, that could be it I guess?0 -
I also found that being diligent with my calf raises sorted out my sore heel/achilles tendon issues.
I will add this daily I guess, I also read a lot about strengthening the heel with that, thanks for the reminder0
This discussion has been closed.