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Hi,
I have a training program that I use at aiming to run a marathon under 2:30hr.
Next year I want to run the Comrades Marathon. How can I alter my training to fit in with the comrades marathon, But still obtain speed and endurance.
Kind Regards,
Christopher Becker
Hello,
At the beginning of this summer, I started running again for the first time in several months, about 4-5 miles a day. I increased mileage over the course of June and the vast majority of my runs were hilly. After a month, I developed tendonitis in my Achilles tendon of my left foot. For one day of this, it hurt to walk. I rested my foot completely for 3 days and then started stretching my Achilles 20 min a day, massaging it, and either walking or swimming. After two days of this, my Achilles tendon feels much better, not hurting at all unless I am specifically stretching it, but now, the opposite tendon on my same foot (Posterior tibial tendon? It runs down my shin opposite my ankle) has begun hurting, even when I walk!! Please help me! I am at my wit’s end here.
Thanks so much,
Zoe
Hi Zoe,
I recommend finding a Active Release practitioner in your area: http://www.activerelease.com/providerSearch.asp This will be the most effective treatment for your Achilles. Focus more on icing on and off and warming it up gently. When you hurt that area you can aggravate it through stretching.
You have to be very careful about increasing mileage, especially on hilly terrain. When you increase, hold that volume for 4 weeks before you bump up again. It takes time for your body to adapt to the new stress level and then reap the benefits from that new stress. If you increase too much at once or too often you are bound to get injured again.