Achilles tendon overload (tendinitis) is especially common in beginner runners, when the training load is increased too quickly — without a sufficient adaptation period.[1] [3]
To avoid overload, it's important to build up your running volume gradually and use an interval "walk-run" approach — this helps the tissues adapt.[1] [2]
Фото: Gustavo Fring
- Start with short intervals: alternate walking and running, for example 1 minute of running followed by 4 minutes of walking.
- Gradually increase the share of running in each session, but by no more than 10% of the load per week.
- Be sure to include rest days and cross-training (swimming, cycling) to take the load off the Achilles.
- Watch your form: avoid landing on your heel and overstraining the back of the lower leg.
Replacing your shoes every 400–800 km helps maintain cushioning and reduce the load on the Achilles.[3]
Increases in load should be gradual — this keeps your tendons healthy and lowers the risk of injury.
If you feel a burning or sharp pain in the Achilles during or after a run, that's a signal to stop and let it recover; if symptoms persist, see a doctor.[1]
