The Key to Speed: Calf Raise Progressions for Runners
Strong calf muscles are essential for runners as they help provide stability, power, and endurance while running. The key is targeting both the gastroc and soleus muscles, both of which make up your achilles tendon. Here are some of the best calf raise exercise progressions for runners:
Calf Raises: Stand with your feet shoulder-width apart and lift your heels off the ground, rising onto the balls of your feet. Hold for a second and then lower back down. Repeat for 3 sets of 15-20 repetitions.
Calf Raises on a Stair: Stand with the balls of your feet on the edge of a step, with your heels hanging off the edge. Lower your heels down below the level of the step, then lift your heels up as high as you can. Repeat for 3 sets of 15-20 repetitions.
Single Leg Calf Raise: Hold onto a wall. One foot/leg should stay firmly planted on the floor. Bend the opposite leg so the other foot is comfortably off the ground. Lift your heels off the ground, rising onto the balls of your feet. Hold for a second and then lower back down. Repeat for 3 sets of 15-20 repetitions
Wall Sit with Calf raise: Begin in a wall sit position with knees bent to 90 degrees. Lift heels off the ground, rising onto the balls of your feet. Hold for a second and then lower back down. Repeat for 3 sets of 15-20 repetitions.
Incorporating these exercises into your routine will not only improve your strength and running speed, but may help prevent achilles tendinopathy issues in the future.