If this is you...

1. You're not crazy
2. It's entirely preventable.

Yep. You read that correctly.

You are NOT doomed to chronic Achilles flares every marathon training cycle regardless of how slowly you build up your mileage.

You're also NOT sentenced to repeat next-morning soreness and stab-y-ness after speed or hills.

BUT...

the answer IS NOT "just do more calf raises".

And look I get it. It can be really confusing. Because "But marie, you said don't do more calf raises. But your exercises are calf raises..."

Yes. And No.

What the internet fails to grasp because *naunce* is that your achilles is a TENDON.

And tendons require different load compared to MUSCLE. Especially to rehab, heal, and get stronger.

• Muscles like lots of reps (volume).
• Tendons tap out around 40-45 reps total (lower volume).
• Muscles like slow and controlled reps (shorter 'time-under-tension' with a 2 secs up, 3 secs down rep scheme)
• Tendons like slow, heavy, resistance training with greater time-under-tension with 3 secs up, 3 secs down rep scheme.

So while a calf raise is a calf raise, by implementing small changes like number of reps and how slowly you do them, you can tell your body "hey, target my tendon, not only my gastroc".

Personally, that's fascinating.

Now you dont' have to memorize all this. But I wanted to spell it out and get into the weeds of things to show just how much nuance the internet fails at.

Especially when it comes to your achilles flaring after every hard speed workout or hill session.

And you know why? Because TOTAL achilles rehab goes BEYOND CALF RAISES.

The strength portion, the calf raise part, is only PART 1 of your rehab.

You're probably missing PART 2: Plyometrics.

Because those are the secret weapon you need to actually get you back to flare-free speed work and stronger, non-cranky hills.

But don't freak out. I'm not talking crazy box jumps or immediately throwing you into hurdle hops (although if you have hurdles...that's pretty cool and I'm kind of jealous...)

But I want you to realize your achilles is a spring. And it needs to be not only a strong spring, but a very boing-y spring. And the plyos build the boing.

Lucky for you, that's what this week's post is all about. I break down:

• Why your Achilles can tolerate the easy miles but not intensity
• How much pain is actually safe during rehab (and where the real cutoff is)
• The missing “bridge” between calf raises and confident speed work
• The runner-friendly plyometrics that finally get you over the hump

So if you’ve been stuck in the rehab → feel better → flare-up cycle, this will help you understand why. And what to do differently so you can get back to training without second-guessing your Achilles.

Because race season is coming. And those PR's stop for no one ;)

Dare to Train Differently,

Marie Whitt, PT, DPT //@dr.whitt.fit

P.S. Be on the look out for weekly running inspiration, workouts, or new tips and tricks. There's always something new to learn!

Looking for MORE ways to work together?

• ​RUNNING RESCUE CALL: Save your run and your race. Work directly with me 1-on-1 at the first sign of an ache, niggle, or repeat running injury. We'll deep dive into the why behind your injury and create a personalized exercise program that gets you out of pain, keeps you running, and helps prepare you for race day!
• Grab my NEWEST FREE Strength resources for runners: The Calf & Achilles Cure Toolkit, made for marathoners sidelined by stiff, painful achilles and tight, injury-prone calves who want to protect their training cycle and show up to the starting line strong, pain-free, and ready to race.
• ​STRONGER FEET WORKSHOP: Losing the battle to plantar fasciitis, posterior tib pain, or reoccurring Achilles tendonitis? Not with this workshop ;)

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