Preventing Achilles Pain When Running: 1 Month Post Injury Update

It has been one month since my Achilles started complaining about my running. I decided to ignore my Achilles' complaints while out on a run. I powered through the soreness.
I ended up sidelined from my marathon training for half a week.
I could have been sidelined a lot longer. Immediately following the injury, I began taking steps to prevent full-blown Achilles tendonitis.
I'm writing this article 1 month after developing Achilles to document my progress and (hopefully) help others improve their Achilles' health.
If you want the full story, feel free to skim this article to find out how my injury happened in the first place. It has some good tips on what not to do if you develop Achilles soreness while out on a run.
👉 For a 1 week update post-Achilles-injury, check out this article.
How to Prevent Achilles Pain When Running
I could talk about each of these topics individually for days, so here's a high-level overview of the steps I'm taking to avoid another Achilles running injury during my 12-Week Marathon Training Project.
- Warming up the Calves and Ankles
- Strengthen Your Calves
- Recovery. Recovery. Recovery.
- Choose the Right Shoes
Dynamic Calf and Ankle Running Warmups
I used to start my runs right after lacing up my shoes and stepping out the door.
It took me longer than I care to admit that this isn't the best idea (especially if you're over the age of 22).
Now, I take a few minutes to get the blood flowing throughout my body before pounding the pavement.
My routine varies, but generally focuses on dynamic stretching and quick ankle mobility exercises:
- World's greatest stretch
- Leg swings (front to back)
- Walking lunges
- High knees
- Butt kicks
- Ankle rotations (spell out the alphabet with your feet)
Remember to never stretch cold muscles. Think of your muscles like a rubber band -- you wouldn't pull a cold rubber band - it might snap.
After working through a few dynamic movements, I walk out the door. Then I keep walking, for 5-10 minutes.
Take the metaphor, "walk before you run," literally.
When heading out for a run, take the first few minutes walking. Pay attention if you're a working desk jockey: walking for a few minutes after sitting at a desk for 8+ hours provides your body with an opportunity to acclimate to bipedal movement.
Calf Strengthening for Runners

Strong calves help with running.
The muscles help absorb impact forces while running, protecting joints as the foot strikes the ground.
Calf muscles also reduce the stress placed on the Achilles tendon. The tendon attaches to your calves at the heel bone. Weak calf muscles force the tendon to work harder during each step you take.
I rode off of gym gains over the past two years when transitioning back into focused marathon training. I thought my calves were up to the task, but my recent Achilles pain suggests otherwise.
Fortunately, improving calf strength only takes a couple minutes. It's also dead simple.
Start doing eccentric heel drops!
They're quick and easy to fit into any routine throughout the week. Do three sets of 8-12 on your rest days. Once you can do 20 in a row, start doing single-leg eccentric heel drops. When you build up to 20 unbroken reps on each leg, add a dumbbell and repeat the process.
👉 If you take anything away from this article: eccentric heel drops are the best way to strengthen your calves and prevent Achilles pain when running!
Post-Achilles-Injury Recovery

My summer training took a focus on short-course triathlons, and I only ran 2-3 times each week. When I started my marathon training this fall, I added considerably more running volume.
This required a gradual increase in mileage. I followed the adage of adding no more than 10% of distance (or time) each week. That approach works until it doesn't - knowing when to scale back your training is a critical skill.
I've been hyper-focused on remaining in tune with my body since my Achilles injury. I don't ignore nagging muscles and tendons, and I take rest days if I'm feeling excessively fatigued.
I incorporate "deload" weeks into my marathon training plan. These weeks scale back the volume, which provides an opportunity for your body to rest and adapt to the past weeks' training stimulus. It feels counterintuitive, but our bodies get stronger while we rest.
Combining calf strengthening with an appropriate recovery regimen will help prevent future Achilles pain while running.
But if you want to cover all of your bases, keep reading.
Choose the Right Shoes
I'm running a trail marathon in a few weeks, so my training has taken me on a lot of single-track trails in preparation for the race. I would do all of my training for the race on trails if I had the time. Unfortunately, I have a job and other responsibilities. So, I do a lot of running on the road too.

The mix of trail and road running has made rotating shoes easy. I wear trail shoes when running on trails, and I lace up the road shoes when hitting the streets.
Different shoes have unique cushioning patterns, and the varying heel-to-toe drops change how force travels through the body. Switching up your shoes helps work slightly different muscles in the legs and feet, which can help prevent overuse and repetitive strain injuries.
Running shoes are expensive, so I understand that it can be hard to rotate shoes during your weekly training runs. But if you have the means to add a second or third pair, it's also a great way to extend your shoes' lifespan. Shoes need recovery too, and giving the foam a day or two to decompress helps prevent premature breakdown of materials.
I've been experimenting with different running shoes throughout my marathon training. The biggest change I have made has been shelving my zero-drop shoes. Zero-drop trail shoes put an additional load on your calves, and tight calves lead to sore Achilles. I've opted for shoes with a greater heel-to-toe drop since starting my marathon training block, and it is safe to say that is making a big difference in my Achilles soreness post-run. Most mornings I wake up pain-free!
And this goes without saying, but make sure you're regularly replacing your shoes. I like to squeeze every last mile out of mine too, but the health benefits of running far outweigh the cost savings of a few extra miles in worn-out shoes.
The Author

Alex Z.
Triathlete, trail runner, CrossFit endurance
Alex is a maximalist, and that’s what led him to triathlons. Swimming, biking, running–why choose one when you could do all three? But as a chronic upstart, he found there were many hurdles to getting started. Through Gatebreak Endurance, he shares information and tools to help anyone achieve their goals.
Alex is a maximalist, and that’s what led him to triathlons. Swimming, biking, running–why choose one when you could do all three? But as a chronic upstart, he found there were many hurdles to getting started. Through Gatebreak Endurance, he shares information and tools to help anyone achieve their goals.