Training Tendons Differently Than Muscles Better Prepares You to Handle Running’s Repetitive Impact. Here’s How.

You know strong muscles are key for logging faster miles and preventing injuries. Your hamstrings, quads, glutes, and calves all work together to propel you forward. Even your upper body and core play a role in an efficient stride, powering your arm swing, keeping you upright, and helping with the transfer of power.But what’s often forgotten about during gym workouts are your tendons, or the connective tissues that connect muscle to bone. If you’ve ever had to take a few weeks off for a nagging case of Achilles tendinitis or knee pain, you already know how important healthy tendons are when it comes to running.So how exactly do you train your tendons to make them more resilient and withstand many miles, just like your muscles? We asked three physical therapists for the best strategies, so you can keep running strong and ache-free.What Are Tendons—and What Role Do They Play in Running?While many people think of tendons simply as the attachment point between muscle and bone, they are very important in transferring force and storing energy, Kassandra Reagan, PT, DPT, OCS, CSCS, physical therapist at the Hospital for Special Surgery in New York City, tells Runner’s World.“During running, tendons act like springs, storing energy when the foot hits the ground and returning that energy during push-off,” she says. “Healthy tendons help runners run efficiently and more powerfully. [Tendons] need to stay as healthy as possible to tolerate the repetitive impact of running since when you’re running, you’re jumping from each single leg over and over and over.”These are the most important tendons in relation to running, according to Kimberly Melvan, DPT, CSCS, a run coach and physical therapist who specializes in running-related injury prevention and treatment:Achilles tendon: This tendon stores and returns a large amount of energy during running, and it’s important for running economy and propulsion, Melvan says. It runs down the lower half of your calf to connect your calf muscles to your heel bone. Patellar tendon: This tendon transfers force from the quads to the lower leg, and helps with knee extension and absorbing forces when landing, she says. It starts at the bottom of your kneecap and runs down to the top of your shinbone.Hamstring tendon: This tendon is important for stride mechanics, hip extension, and controlling the leg during swing phase, Melvan says. It runs from the bottom of your butt to the top of the back of your knee. Weak tendons can lead to injuries like Achilles tendinitis (pain in the heel or ankle), patellar tendinitis (pain at the front of your knee or just below your kneecap), posterior tibial tendinitis (pain and swelling in your inner ankle), peroneal tendinitis (ankle pain), hamstring tendinitis (a dull ache around the back of your thigh, knee, lower leg, or butt), and plantar fasciitis (pain in the heel and/or arch of the foot), according to physical therapist and run coach Emmi Aguillard, DPT. (Tendinitis is a breakdown of a tendon’s collagen fiber structure, she explains, which leads to inflammation and pain.)“Tendons take much longer to adapt to training stimulus than your muscles and cardiovascular system do, which contributes to injury risk,” Aguillard says. “Tendons are built like rope—they’re strong, but they have far less blood supply than muscle. Since adaptation and recovery depend on blood flow, this is part of what limits how fast tendons can strengthen.”The biggest risk factor for tendon injuries includes rapid increases in mileage or intensity that outpaces the tendon’s ability to adapt, Aguillard tells Runner’s World.Should You Train Your Tendons Differently Than Your Muscles?All three experts agree you should train your tendons differently than your muscles. “Muscle strength training does not equate to stronger tendons,” Melvan says. “You need to train the tendon for the type of load it experiences during running.”The goal, Melvan says, is to build your tendons to be able to tolerate high repetitive loads and efficiently store and release energy. This means your tendons need to be strong and stiff, Reagan adds.In order to achieve this, you need to do exercises at slow speeds with heavy loads, Melvan says. This means slowing down the lowering phase and lifting phase of a movement, moving on a count of three seconds each way, Aguillard adds. For example, if you’re doing a squat, you’d lower down for a count of three and lift back up for a count of three. Do this with a heavy load, defined as 80 percent of your one-rep max, according to the American College of Sports Medicine.Research backs this up: A systematic review and meta-analysis in Sports Medicine Open that looked at 27 studies involving more than 260 participants found that lifting heavy weights is the best way to make your tendons stronger.Because tendons act like springs, doing plyometric exercises—fast, explosive movements—is also a good idea, according to Reagan. In fact, a small study of 11 participants, published in Physiological Reports in 2021, found that a 12-week plyometric routine improved tendon efficiency and resilience.5 Tendon Exercises to Add to Your WorkoutsFor non-injured runners who don’t have tendon pain, Reagan recommends strength training two to three days per week using the slow and heavy strategy. She also recommends doing plyometric exercises one or two days per week. Here are five exercises to do for healthy tendons.1. Calf RaiseTrevor RaabWhy it works: Aguillard recommends this move for stronger Achilles tendons, and says that if you really want the most bang for your buck, do them on a slant board for a slight incline. If you don’t have a slant board, doing them on a step would work.How to do it:Stand on a slant board or the edge of a step with feet a few inches apart. Hold a heavy dumbbell in each hand, palms facing inward.Press through the balls of feet and slowly raise heels as high as possible onto toes for a count of 3 seconds. Keep knees straight but not locked.Pause for a second at the top of the movement to contract calf muscles.Slowly lower heels back down for a count of 3 seconds.Repeat for 3 sets of 6 reps. 2. DeadliftJulia Hembree SmithWhy it works: Deadlifts are a great move to work your hamstring tendons, Aguillard says. You can do a traditional deadlift with a barbell, dumbbells, or hex bar.How to do it: Stand with feet hip-width apart and hold two heavy dumbbells against thighs, palms facing you, hands just wider than shoulder-width apart.Hinge at hips by sending glutes straight back and maintaining a slight bend in knees. Slowly lower the dumbbells down legs for a count of 3 seconds until they reach just below knees and you feel a slight pull in hamstrings. Drive feet into glute and engage glutes to stand up on a count of 3 seconds. Repeat for 3 sets of 6 reps. 3. Bulgarian Split SquatTrevor RaabWhy it works: Bulgarian split squats help strengthen your patellar tendon, according to Aguillard.How to do it: Start standing 1-2 feet away from a bench or chair that’s knee-high. Face away from the chair or bench and place feet hip-width apart. Hold a heavy dumbbell in each hand, arms down by sides. Lift left leg behind you and place left foot on the bench or chair. Slowly bend right knee for a count of 3 seconds to lower into a lunge position. Make sure right knee forms a 90-degree angle, back left knee should hover just off the floor. Pause for a second at the bottom, then slowly extend right leg for a count of 3 back to the starting position. Repeat for 3 sets of 6 reps on right leg, then switch sides.4. Speed SkaterTrevor RaabWhy it works: Aguillard is a fan of speed skaters, which work your Achilles and patellar tendons. When running, these tendons help propel you forward and absorb impact when your feet touch the ground.How to do it: Stand with feet hip-width apart, with a soft bend in knees, and arms at sides.Jump laterally to the left, driving off right foot and landing on left foot in a quarter squat position. Right foot should follow behind left leg, and right toes should hover above the ground or make light contact with the ground to aid balance. Immediately repeat, pushing off left foot and landing on right foot. Continue alternating.Do 20 reps total.5. Pogo HopTrevor RaabWhy it works: Pogo hops are another plyometric exercise Aguillard loves, which works your Achilles tendon. A strong Achilles tendon helps you push off the ground when running.How to do it: Stand with feet hip-width apart, arms at sides. Rise up onto the balls of feet.With a soft bend in knees, bounce up and down using ankles and calves to push off the floor.Land softly on the balls of feet and rebound immediately into the next jump without pausing. Limit time spent on the ground. Do 20 reps total.Danielle Zickl is a freelance writer who has 10 years of experience covering fitness, health, and nutrition. She's a graduate of Ithaca College. You can find her work here on Women's Health, and in many other publications including PS, SELF, Well+Good, Runner’s World, Outside RUN, Peloton, Men’s Fitness, and more.