Fast Running Blog

Hi all. I was wondering if/when I should start doing eccentric lifts on the stairs to strengthen my calf muscles? I read that they are the best way to strengthen achilles, particularly after recovering from traumatic injury like my episode this January. Should I worry about that now, or just concentrate on continuing to bike, and then see what the spring brings?

Eccentric training can significantly increase strength, however, it comes iwth a fallback--the force production is greater than with the concentric motion, and therefore, the risk of muscle damage is higher. From a trauma injury, I would not do weight bearing eccentric lifts until you feel fully capable of doing other weight bearing exercises (e.g. jumping, step downs, step ups). I would start first by using a stretch band or cord and, while sitting with your legs outstretched, practice the same motion (use your foot to stretch the cord). You can practice multi-directional exercises that will help you more fully increase the strength of the connective tissue in the achilles. After doing this a while, then get into your calf-raises. This will help ensure that your achilles is prepared to handle the tension of the exercise.

Well I'm just ready to start building up fitness again. It's been over 8 months, and I've been able to do some jogging this past month. I did an 8.02 miler at sub 9:00 pace on Sunday with no pain. I stretch a lot and everything. I just really want to start training for a race. I've gone way too long without really "running" It's frustrating. I haven't had pain in the achilles in a while.. now I'm wondering if I'm not pushing it enough. Maybe I am being too conservative and need to step it up a bit?