You NEED To Do This Calf Workout | Avoid Running Injuries - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of “You NEED To Do This Calf Workout | Avoid Running Injuries” from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Strengthening calves, Achilles, and ankle stability is essential for running performance and injury prevention.
Use simple household items (a chair and a folded towel/jumper) – no special equipment needed.
Work both the outer gastro‑cnemius (standing calf raises) and the inner tibialis posterior (by placing toes on a towel) for balanced calf development.
Include bilateral and unilateral (single‑leg) work to mimic the unilateral nature of running.
Add a bent‑knee version to target the soleus, the key endurance calf muscle.

Workout Example

1. Bilateral Calf Raises on a Towel (12 reps)

Place a folded towel or jumper on the floor, heels on the towel.
Rise up onto the balls of your feet, squeeze at the top, hold 1‑2 seconds, then lower. Keep heels parallel, avoid rolling.
Perform 12 controlled reps.

2. Tibialis Posterior Raise (12 reps)

Keep heels on the towel but shift weight onto the toes (toes on the towel) to engage the inner calf.
Same motion: up, hold, down. Keep vertical movement.

3. Unilateral Chair Calf Raises (8 reps each leg)

Place one foot on a chair, other foot on the ground.
Perform a vertical calf raise, keeping knees straight and feet parallel.
Complete 8 reps, then switch legs.

4. Bent‑Knee Soleus Raises (12 reps)

Stand behind a chair for support, knees slightly bent.
Raise heels while keeping knees fixed (no knee extension).
Perform 12 reps.

5. Seated Soleus Raises (5 reps each leg)

Sit on the chair, knees at 90°, one leg lifted off the ground.
Lift the heel of the planted foot, keeping the foot parallel.
Do 5 reps per side.

Adjust the number of repetitions up or down based on your strength. Aim to do this routine 1‑2 times per week, ideally after a run.

Closing Note

Give this calf routine a try this week and tweak the rep counts to fit your own pace in the Pacing app. Strong calves will help you stay injury‑free and run faster—so go ahead and strengthen those calves today! 🚀