Rebuilding after injury

[PROfb03]

Alright guys, I need some advice. I am currently a 23 year old male, 140lbs, and have been struggling with achillies (sp?) tendinitis since the first of the year. I have just recently started running again (about 4 weeks ago). I had full custom ortho's made when I was diagnosed with the tendinitis and have worn them ever since. They have been adjusted several times since they were made and seem to be working well now. I can run about 10 miles a week, but as soon as I get above that my left heel starts acting up. What kind of program do you suggest I follow to build back up to about 22-25 miles per week? I would prefer to run 3 or 4 times each week and lift weights 2 or 3 times. Let me know because right now I'm not making any progress and I want to race again this summer!

[tcoy777]

Well how fast are you doing your runs in? Maybe you need to slow down even more then you are now to build your legs back up. You may look into the Couch to 5k program or Hal Higdon has some great programs. I also hear of a lot people doing programs where they run/walk which you may need to do right now.

Good luck on coming back from your injury. Just take it slow and easy and you will be fine.

[jeans541]

ditto the run/walk suggestion and/or slow down the pace. You didn't say how fast your runs are and what your race pace is, but stick with a recovery pace until you can run without pain. Also take a look at how you stretch and cool down after your workouts--maybe work in some yoga for flexibility. I've also heard great things about foam rollers.

good luck!

[PROfb03]

So you guys think that more miles at a slower pace is better than fewer miles at a faster pace?

[Phaedrus49er]

If you're truly in the rebuilding phase, then yes, longer and slower for now. Speed work is generally for full-health conditioning.

Just spitballing here, but since you mention Achilles issues and orthotics, what's your stride and footstrike look like? Where do you land (on the foot and in relation to your body)? Could simply be a form issue.

[Barrett]

I used to have Achilles problems too, but I just changed my shoes and that seemed to help a lot. I am currently running in Adidas SuperNova 9. It has a extremely padded area in where the Achilles lies.