[Rachel Roberts]

Hi, I just started the 16 week training plan to train for Cascades mountaineering objectives this spring/summer. It suggests a 1 hour flat Zone 2 outing, either walking or running. I can’t run due to an old achilles injury, and I can’t get my heart rate into Zone 2 just by walking on flat ground without a loaded pack. I can get up to the low end of Zone 1 at best, and am mostly in recovery. Should I hike on hills instead? Add weight? Get on my bike trainer for an hour?

Thanks,

Rachel

[Dr Andy Reed]

Assuming that your HR zones are correct (have you done an AeT test yet?)  and if you are just starting out, and the achilles can handle it, I’d recommend a hilly hike as you’re more likely to climb into zone 2 which is where you’ll build most fitness.  As fitness improves, you can add weight to these efforts.

[Rachel Roberts]

Thanks! I’m working on re-testing my AeT (I have a separate post about that), so am currently relying on feel/my last AeT test until I can get the zones figured out.

[pia_mia]

I also have problems with my Achilles and would like to go with my gravelbike instead of running. But how can I do this? Stall I substitute 1 hour running in the trainingplan through 1 hour of biking or should it be more?

Thanks for advice!

[Andrew Bollard]

@pia_mia Cycling is not recommended for making up the majority of your aerobic capacity training because it’s non-impact; it doesn’t condition your joints for the impact of hiking steeply downhill with a pack on (i.e. descending off a mountaineering objective). What are your goals?

[pia_mia]

I wann to participate in the Transalpine Run in september,  a 7 days stage run with about 42km and 2000m uphill/ downhill each day.

At the moment I’m just not able to do my aerobic runs because of my Achilles. I’m doing PT, strength in the gym as well as core work and hiking instead of trailrunning on the weekends. My idea was to do cycling instead of aerobic running as the alternative would be doing nothing… But if you have any other suggestions I would be happy!

I hope to be able to get back to running by the end of the month…

1. Thanks for answering!

 

9

 

 

[Rachel Roberts]

@pia_mia, I know this isn’t what you want to hear, but if you can’t train for the race by running now, you probably shouldn’t do the race. I injured my achilles back in 2016 and finally started getting treated in 2020, and insisted on continuing to climb mountains through the injury. I wasn’t as running focused, but hiking uphill with a heavy pack is not great for an injured achilles either. After PRP and a year of PT, I finally got to a place where I can do uphill hiking without constant pain. But I have tried to ease back into running 3 times and it flares up whenever I run for more than 10 minutes. I’ve had to accept that my running days are over. All this is to say, these achilles injuries are degenerative and take a long time to heal and trying to train through them will only make them worse. You should think about whether this race is worth the rest of your running career.

[Dr Andy Reed]

Thanks for your query. In general I agree with most of what has been said. Being on your feet is going to be the most specific activity for your planned summer goals. You are inevitably going to spend a lot of time hiking on the Trans Alps run if you do go, so uphill hikes should make up some of your training in any case! Use hiking poles if you have some, as these will help offload the achilles as well. Most runners for these events end up training too much at too high an intensity, and they forget about all of the hiking that will be done. If you can get your HR up towards your AeT HR whilst hiking, without flaring the achilles, it will provide the best ‘bang for your buck’; but I am also a fan of adding in additional volume on the gravel bike if you need. Let’s say that your achilles will tolerate an hour of hiking, finish your hike, then jump on the bike for an additional hour.

Also remember that heavy, slow and controlled lower limb strengthening should help your achilles recovery, so don’t neglect this.

Hope that is helpful.

[pia_mia]

Dear Andy, dear Rachel,

many thanks for your answers! Rachel, I’m totally aware that its risky to do that race whith an injured achilles – the point is, that my PT as well as my MD are optimistic that I’ll be able to do it without further problems. Anyhow, should I still have problems or get some new ones during the race I wouldnt start or wouldnt finish it. I’m dreaming of participating in this race since about 10 years and due to my work schedule this year is the only one in which it would be possible… Also I’m already registered and I’ve already paid a lot of fees – and I just don’t want to not to be able to participate because of a lack of training. So I want to train and to keep me fit till then – if my achilles is not ready to start, OK, than I have to quit. But if it IS ready I want to be fit enough to do it.

 

@Andy: Thanks for your advices – hiking is no problem, it doesnt cause pain but seems to have a positive impact on the achilles. I always use poles, so I’m quite used to it and I’m also using it in the training. Regarding my trainingsplan I should do about 2 x 1 hour of flat running in Zone 1-2 and these workouts I’d like to substitute by cycling as for sure my achilles would not tolerate the running by now. On the weekends I’m hiking in the mountains, and lower limb strengthening I’m doing on a daily basis (exzentric workout).

 

Many thanks for your answers – I’d really love to do this race, so lets see if I’l be able to!

Best greetings from Vienna, Austria 🙂

 

[Ryan G]

@Pia Mia,

I’ve been struggling recently with a bit of off-and-on Patellar tendonitis, while not the same as Achilles tendonitis, it has made me think a lot more about the tension on my ligaments.

As I’m hiking uphill I can either use my anterior chain – pushing through my forefoot and quad, using the foot as a lever (placing a good deal of force through the achilles tendon) or I can hike using my posterior chain – pushing through my heel with foot flat on the ground. This places less strain on the achilles tendon, but elongates in nonetheless.

I’ve noticed that when my achilles tendon gets fatigued I have to scrap both of those methods and go to the stair master. This lets me place my foot flat, instead of toes up-heel down, and use my posterior chain instead of anterior. Because my foot is flatter I also reduce the elongation of the achilles tendon, though, not eliminating it.

Not sure if this will be helpful, but hope you recover well and get to race!

[Author]

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