How To Transition Back To Running Post Achilles Injury

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I’ve been a runner for about 5 years. I’m in my mid 40’s and am an avid marathon runner. I’ve had to take the last 4 months off of running due to a tear in my Achilles tendon. To keep my fitness, I cycled and did strength training. Now that I’ve been cleared by my doctor to start running again, I was wondering the best way to get back into running without overdoing it and causing a re-injury. Thanks for your help! ~Susan

Hi Susan- I would highly recommend starting out inside on the treadmill if you live in a cold climate. This will help you get back into running on a more forgiving and predictable surface as well as keep the muscles warm throughout the run. Once you build up without pain, you can move it outside with less risk. Running on a treadmill will also allow you to stop the run short if it flares up and transition to another piece of equipment.It is important to remember while transitioning back to running that it is all about managing the impact forces. You've done a fantastic job of maintaining your fitness in your recovery and you can use cross-training as a means to maintain fitness while slowly making your way back to running regularly. That said, make sure to discuss this return to running program with your doctor before you begin. They may have suggestions that can guide you more specifically.Test the waters first with a conservative run/walk program. Walk for 5 minutes to thoroughly warm the muscles. Then alternate one minute of running with three minutes of walking (1/3) for a total of 20 minutes. Finish with 3 more minutes of walking to cool down. This may sound trivial, but it is all about managing the impact forces and testing the waters so you don't slip backwards.If this goes well, stick with 20-24 minutes (plus walking warm up and cool down) of these intervals three times per week on alternate days (M-W-F) for two weeks and then progress to a total 30 minutes at the 1/3 ratio. Hold that for another two weeks and then add another minute to the running (2/3) while keeping the time at 30 minutes. Little by little increase the running interval time by one minutes as you decrease the walking interval until you are running 30 minutes three times per week.Continue to cross-train and listen to your body. There will be a tipping point at which you will be able to progress more quickly. It most likely won't be the first three weeks, but rather 5-8 weeks into the program. Invest in the time it takes to get back and you'll be on solid ground as you continue to build your base back to the marathon distance. Remember to focus on flexibility and stay away from high heels! Regular foam rolling and stretching the hips, hamstrings, quads and calf can help improve the joint mobility and release muscle tension that may have developed from the injury or via altering your gait. Happy Trails,Jenny Hadfield, Co-Author, Marathoning for Mortals and Running for MortalsHave a question for Coach Jenny? Post it on her Facebook page or email her at [email protected] Follow along with her on Twitter and FacebookWatch Next