Coming into the time of year where the runners among us are starting to get serious about training for the race season, recently published research out of Brigham Young University has uncovered some important facts about hill or incline based training. We all know the benefits running at different gradients, but do these benefits come at a cost to our Achilles tendon?
While the downhill running resulted in the largest peak force on the runners, researchers using highly developed ultrasound techniques and high speed imaging found no significant differences in Achilles tendon thickness changes between running grades.
The finding means there is no increased risk for Achilles injury when running at different grades.
“Over time, runners adapt to the forces placed on their body, so even when the forces are higher (running downhill), if the adaptation process is gradual, the injury risk drops,” researchers said.
That being said, it is still critically important for runners to transition slowly to uphill and downhill running in order to adapt to the greater forces. The main cause of a majority of running injuries can be traced back to sudden changes in training load or intensity. It seems obvious to gradually change your training program, but it is a hard principle to follow and practice. If you need assistance our practitioners at The EP Group can help you plan and refine your training program to help you “smash” that 5km, 10km, half marathon or 42km challenge and avoid injury in the process.
