Light, fast shoes for tempo and speed: Achilles issues

They’re pricey, but I’ve been using Hokas rocket X for tempos and intervals and they haven’t really been bugging my Achilles at all. I do my regular runs in Aauxony triumph.

The rocket x is a good mixture of firm, springy and the rocker shape and carbon fiber plate does a lot of the work for my Achilles.

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CCB wrote:

What would you recommend keeping in mind Achilles is a recurring issue (but rarely actually stops me from running).

Since this has been a problem for 3 years, I'd suggest easy mileage only, for a while. Heel drops, tons of them. Replace workouts with 10-20 x 50-100m carioca drills in barefoot shoes or actually barefoot. If you keep it consistent for a few months, hopefully you should be able to permanently strengthen your feet, calves, and Achilles.

Maybe do this until sometime in the spring. Then you could add in some strides for a month or two, before getting back to regular training.

CCB wrote:

I have been running in only the Brooks Ghost for the last 3 years due to Achilles issues.

I’d like to branch out and get some light shoes for tempos, speedwork, and races.

What would you recommend keeping in mind Achilles is a recurring issue (but rarely actually stops me from running).

This seems like a bad idea. Achilles problems, running in the Ghost for years, and you're getting recommendations for unstable shoes? Work on your issues, get stronger, then revisit.

Sub-8 Mile wrote:

CCB wrote:

What would you recommend keeping in mind Achilles is a recurring issue (but rarely actually stops me from running).

Since this has been a problem for 3 years, I'd suggest easy mileage only, for a while. Heel drops, tons of them. Replace workouts with 10-20 x 50-100m carioca drills in barefoot shoes or actually barefoot. If you keep it consistent for a few months, hopefully you should be able to permanently strengthen your feet, calves, and Achilles.

Maybe do this until sometime in the spring. Then you could add in some strides for a month or two, before getting back to regular training.

Barefoot running should be avoided at this stage.

Only one injury is proven to increase with barefoot running and it is Achilles injuries. Please avoid and strengthen your feet in other ways.

Ostritch wrote:

They’re pricey, but I’ve been using Hokas rocket X for tempos and intervals and they haven’t really been bugging my Achilles at all. I do my regular runs in Aauxony triumph.

The rocket x is a good mixture of firm, springy and the rocker shape and carbon fiber plate does a lot of the work for my Achilles.

+1 all other runs in Hoka Cliftons and occasionlly mix in the Arahi. Rocket X feels particuly good on the track.

the letsrun guru wrote:

Sub-8 Mile wrote:

Since this has been a problem for 3 years, I'd suggest easy mileage only, for a while. Heel drops, tons of them. Replace workouts with 10-20 x 50-100m carioca drills in barefoot shoes or actually barefoot. If you keep it consistent for a few months, hopefully you should be able to permanently strengthen your feet, calves, and Achilles.

Maybe do this until sometime in the spring. Then you could add in some strides for a month or two, before getting back to regular training.

Barefoot running should be avoided at this stage.

Only one injury is proven to increase with barefoot running and it is Achilles injuries. Please avoid and strengthen your feet in other ways.

I did not suggest barefoot running. What I suggested is solid. Speaking from experience.

If it’s chronic I’d highly recommend you seeing a good PT. There’s something else going on. Oftentimes Achilles issues stem from instability. The Achilles likes being in a straight line, and if there’s instability somewhere you twist the Achilles and it doesn’t like that.

My problem with my chronic (Insertional) Achilles issues was hip control. I did (and still do) lots of hip coordination exercises, lots of single leg heavy strength (Split squats, single leg deadlifts, etc…), and lots of work on my Moboboard to work on foot strength. The Moboboard also forces your hips to learn how to work in coordination with your big toe, which is critical.

I’ve also learned that I have trouble in soft shoes, especially soft shoes with a heel-toe drop. I’ve since switched to Altras and have been happy since, with the caveat that I always need hip strength/coordination work to manage it.

Shoes can help manage Achilles issues in the middle/end of a training cycle but if it’s been three years you need to learn the root cause and fix that. A good PT who works oftentimes with runners will help with that.

Also, as a quick test, if you stick your feet (barefoot) 2-3 inches from a wall, bend your knee, and your knee can touch the wall, you have plenty of length in your calf/Achilles. If you can do this on both sides run away if you see a PT who recommends stretching.

New Balance 1500v6

+1 Ghost is my daily shoe, and I really like the Hyperion. Should be an easy transition if Ghost is a good shoe for you.

Kenaneeser Beckelay wrote:

Try Brooks Hyperion Tempo