[hlnx1]

Tendons adapt to load more slowly than muscles. This mismatch is one reason why tendon problems often appear when training increases quickly.

• Tendons respond to relatively heavy, slow loads and to elastic, spring-like loading
• Research suggests that tendon collagen turnover is elevated for some time after loading, and that adaptation takes months rather than weeks
• Some researchers propose short, separated loading sessions rather than long ones, but practical evidence in athletes is still developing
• Sudden spikes in running volume, hills, speed work or plyometrics are common triggers for tendon pain

Related: tendon health and training and tendon adaptation.

Do you do specific tendon work, or rely on your normal training?

[hlnx1]

A practical approach for runners: two sessions a week of heavy slow calf work (straight and bent-knee calf raises, 3-4 sets of 6-12 reps with added load), plus gradual exposure to faster loading such as skipping and hopping. Progress over months, not days.

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