the negative effects of rest." With Achilles injuries, a rehab programme in which you stand on a step and lower your heels, progressively adding more resistance, takes 12 to 16 weeks, says Tucker. "You can start light running at about week eight. Do anything

and make it the main priority in your life."4. MIX IT UPThe big mistake I made was thinking running held all the answers," explains Tom O'Shea from Cirencester. "But two years ago I injured my Achilles and was forced to take some time out. I went to the gym

Coates, Clapham Runners (claphamrunners.com) Push yourself Focus on your weaknesses as much as your strengths – it sounds obvious, but ask yourself how often you choose to do the runs or gym sessions you find hardest. By facing your Achilles' heel