30. June 2026

How do I prevent achilles problems when marathon training?

Whether you're taking on your first Cardiff Half Marathon or chasing a new personal best, consistent training is key. Unfortunately, Achilles pain is one of the most common running injuries and can quickly disrupt your progress if it's ignored.

At PhysioCymru, we help runners across Cardiff and the Vale stay healthy throughout their training with evidence-based assessment, rehabilitation and hands-on treatment. A few simple strategies can significantly reduce your risk of developing Achilles pain.

Why does Achilles pain develop?

The Achilles tendon connects your calf muscles to your heel and absorbs large amounts of force every time you run. When training loads increase faster than your body can adapt, the tendon can become irritated and painful.

Common risk factors include:

- Increasing your weekly mileage too quickly

- Adding hill sessions or speed work too soon

- Weak calf muscles

- Poor recovery between training sessions

- Worn or unsuitable running shoes

Morning stiffness or pain at the start of a run are often early warning signs. Seeking advice from a Cardiff or Vale physiotherapy clinic early can often prevent symptoms from becoming a long-term problem.

Three evidence-based exercises to reduce your risk

Current research supports progressive strengthening as one of the most effective ways to improve Achilles tendon health.

1. Slow calf raises

Stand with both feet on the floor and slowly rise onto your toes before lowering over 3–4 seconds.

- 3 sets of 12–15 repetitions

- Every other day

- Progress to single-leg calf raises as symptoms allow

This helps your tendon adapt to the repeated loads of running.

2. Bent-knee calf raises

Repeat the exercise with your knees slightly bent.

- 3 sets of 10–12 repetitions

- Slow and controlled

- Add weight gradually as you become stronger

This targets the soleus muscle, which is especially important for distance runners.

3. Single-leg balance

Stand on one leg for 30–60 seconds.

To make it harder:

- Close your eyes

- Stand on a cushion

- Add gentle reaching movements

Improving balance and ankle control helps reduce unnecessary stress through the Achilles tendon.

Training smarter helps prevent injury

Good training habits are just as important as strengthening exercises.

- Increase mileage gradually, no more than 10% a week.

- Include at least one recovery day each week.

- Warm up before harder sessions.

- Replace worn running shoes.

- Don't ignore pain that continues during or after running.

If symptoms aren't settling, early Achilles treatment can often prevent a prolonged period away from running.

When should you see a physiotherapist?

If your pain has lasted for more than a few days, is getting worse, or affects walking, it's worth having it assessed.

At PhysioCymru, we don't just treat the painful tendon. We look at your running history, strength, flexibility, movement patterns and training load to identify why the problem developed. This allows us to provide effective Achilles treatment that addresses the root cause rather than simply treating the symptoms.

Why Cardiff, Barry and Rhoose runners choose PhysioCymru

At PhysioCymru, we're passionate about helping local runners achieve their goals while staying injury-free. Our experienced clinicians combine hands-on manual therapy, tailored rehabilitation programmes, strength and conditioning advice, and detailed running assessments to help you recover and perform at your best.

Whether you're preparing for the Cardiff Half Marathon, returning after an injury or looking to improve your running performance, our South Wales physiotherapy service is designed around your individual goals. As a trusted sports physio in Cardiff, we work with runners of all abilities, from beginners to experienced athletes, providing practical advice and evidence-based care every step of the way.

If you're experiencing Achilles pain or want to reduce your injury risk before race day, our sports physio clinic in Cardiff is here to help. Book your initial assessment with PhysioCymru today and keep your training on track.

Medical Disclaimer

This article is intended for educational purposes only and should not replace an individual assessment by a qualified healthcare professional. If you experience severe pain, significant swelling, difficulty walking, or symptoms that persist or worsen, seek advice from a registered physiotherapist or your GP. All treatment recommendations should be based on a full clinical assessment.