Managing Achilles injuries ahead of Comrades Marathon

Managing Achilles injuries ahead of Comrades Marathon

On this episode of the Ask Coach Parry Podcast we look at running injuries and niggles in the build up to the Comrades Marathon, Enrico submitted his question. He said his Achilles tendon started to give him some trouble and only just on seven weeks to go till the Comrades Marathon. It's not painful yet but he knows that it's not right. It's feeling a bit tender.

He was planning on doing the Bruintjies Hoogte Ultra as his last long run before Comrades. It's a very hilly race and he's having second thoughts as he doesn't want to aggravate the Achilles further and risk not going to Comrades.

Up until the end of March training has been pretty good. He said he's done about 1200 km since September last year. How long should he refrain from running to give the Achilles enough time to heal so that he doesn't miss the Comrades Marathon? He's currently doing about 70 km per week?

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Brad Brown: On this episode of the Ask Coach Parry Podcast we look at running injuries and niggles in the build up to the Comrades Marathon, Enrico submitted his question. He said his Achilles tendon started to give him some trouble and only just on seven weeks to go till the Comrades Marathon. It's not painful yet but he knows that it's not right. It's feeling a bit tender.

He was planning on doing the Bruintjies Hoogte Ultra as his last long run before the Comrades Marathon. It's a very hilly race and he's having second thoughts as he doesn't want to aggravate the Achilles further and risk not going to the Comrades Marathon.

Up until the end of March training has been pretty good. He said he's done about 1200 km since September last year. How long should he refrain from running to give the Achilles enough time to heal so that he doesn't miss the Comrades Marathon? He's currently doing about 70 km per week?

Lindsey Parry: Look, if the Achilles is a lot better and he can manage some shorter runs then perhaps at this stage, it's okay to do a little bit of running but I'd split the runs up over two runs in a day, so maybe you know, two shorter runs of 5 km, 5 to 8 km each but as soon as he feels that the Achilles is progressed, in other words, if a run means that it's more sore afterwards, he needs to rest until the Achilles is completely sorted out.

Tips for combating Achilles tendon pain

The Bruintjies Hoogte is crazy. If he's got any pain whatsoever, in his Achilles and he does that, that's probably going to put an end to his Comrades Marathon right there, so he needs to leave that out.

One of the things he can do, is to build up the insole of his shoe, so either through folding up a sock or putting in a little gel heal cup, he can put something like that in the shoe and run and take the pressure of the Achilles and if that, if by doing that, he can then run pain free, then he can look at continuing his training fairly uninterrupted.

BB: Enrico, I hope that helps mate. Get that Achilles sorted as soon as you can and we'll see you on the start line at Comrades Marathon 2015 until next time from myself Brad Brown and Lindsey Parry, it's Cheers.

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