Calf & Ankle Resilience
Workout - Calf & Ankle Resilience
- 8min @ 6'30''/km
- 3 lots of:
- 2min @ 15'00''/km
- 5min @ 15'00''/km
to import the workout after you install it.
Intro
The Running Channel just released “You NEED To Do This Calf Workout | Avoid Running Injuries”—a solid breakdown of why calf strength matters for runners and how to build it. We’ve distilled the key takeaways and exercises below so you can start immediately. Watch the full video for additional context and modifications.
Key Points
- Strong calves, Achilles tendons, and stable ankles are vital for injury prevention and better running performance.
- You need just two things: a chair and a folded towel or jumper. No fancy gear required.
- Target both the outer gastrocnemius (with standing raises) and the inner tibialis posterior (toes on towel) to build balanced strength.
- Mix bilateral work with single-leg exercises to replicate the one-legged demands of running.
- Don’t skip the bent-knee variation—it targets the soleus, which drives endurance in your stride.
Workout Example
1. Bilateral Calf Raises on a Towel (12 reps)
- Set a folded towel or jumper on the ground and position your heels on it.
- Push through the balls of your feet to rise up, squeeze hard for 1–2 seconds at the top, then lower back down.
- Keep both heels aligned and don’t let your feet twist.
- Do 12 reps at a controlled pace.
2. Tibialis Posterior Raise (12 reps)
- Heels stay on the towel while you shift your weight forward onto your toes (also on the towel).
- Use the same rise-hold-lower pattern, maintaining straight up-and-down motion throughout.
3. Unilateral Chair Calf Raises (8 reps each leg)
- Put one foot up on the chair while the other stays planted on the floor.
- Raise up on the calf of the grounded foot, maintaining straight knees and parallel alignment.
- Do 8 reps before switching to the other leg.
4. Bent‑Knee Soleus Raises (12 reps)
- Stand behind a chair for balance, with a slight bend in your knees.
- Lift your heels while holding the knees steady—no bending or straightening.
- Aim for 12 reps.
5. Seated Soleus Raises (5 reps each leg)
- Sit on the chair with knees at 90 degrees and one leg hanging off.
- Raise the heel of your grounded foot while keeping it aligned.
- Complete 5 reps, then switch legs.
Adjust reps based on your current fitness level. Perform this routine 1–2 times weekly, ideally after a run.
Closing Note
Run through this routine once or twice this week, adjusting reps as needed for your fitness level in the Pacing app. You’ll notice the difference—better injury resistance and faster times come from the ground up.