FACT! Up to 12x body weight goes through Achilles during running!
Recommendations to minimise the risk of injury.
Ensure you split your training routine
80% aerobic rated at 4/10 RPE (rated perceived exertion),
8% speed and
12% tempo/interval
There is increased chance of injury with increased training load. Try to keep increases in arbitrary units (AU) by less than 10%. AU = RPE x (minutes for each run) then add up for a total for the week. Use McMillan calculator to work out recommended progressions for your training goals.
STRENGTH GOALS
25 Reps of single leg heel raise, single leg bridge, single leg abduction, single leg rise test (sit to stand)
10RM 1.5x body weight for single leg press, hamstring curl and heel raises
MOBILITY
Great toe extension 50 deg
Ankle dorsi-flexion – 40deg knee straight, 45deg with knee bent.
Find out how to increase dorsi-flexion here