Your calves are the unsung heroes of running. Not only do they propel your body upward and forward, but strong calf muscles also aid in smoother running mechanics, facilitate fatigue resistance and ultimately boost endurance. These simple exercises can keep those lower legs strong and supple—by targeting both strength and power, they prepare your calves to handle the demands of running while reducing the risk of injury.
Farmer’s carry on toes
This deceptively simple exercise combines calf strength, ankle stability and core endurance. The constant engagement of your calves strengthens them for prolonged efforts, while the balance required mimics the ankle stability needed on uneven terrain.
How to do it: Hold a weight in each hand and lift your heels so you’re standing on your toes. Walk forward in a controlled manner, keeping your core engaged and your heels elevated. Aim for two to four sets of 10 to 20 steps whenever you strength train, or twice a week. Weights should be heavy, but able to be carried for about a minute.
Straight-leg calf raises
These target the gastrocnemius, the larger calf muscle responsible for power during push-offs. Strengthening these improves running efficiency, especially during sprints and uphill climbs.
How to do it: Stand with your feet hip-width apart. Slowly rise onto your toes and lower back down with control. Use a wall or a rail for balance if needed. Aim for three sets of 10-15 reps, and add weights for more of a challenge once you feel stronger.
Bent-knee calf raises
This variation shifts focus to the soleus, the deeper muscle that works when your knee is bent. The soleus is critical for absorbing impact and maintaining endurance during long runs. Strengthening it reduces the risk of overuse injuries like shin splints.
How to do it: Bend your knees slightly and perform the same toe raise motion as in the straight-leg version. Aim for three sets of 10-15 reps; if these feel too easy, add weights.
Double and single-leg hops
Introduce explosive power to your calves with these plyometric movements. Plyometric exercises boost calf power for explosive push-offs, crucial during sprints or navigating hills. To maximize their benefit, perform these early in your workout when your legs are fresh.
How to do it: Stand on one or both feet and perform small hops, landing lightly on your toes. Focus on a quick rebound off the ground. Try 10-12 reps (on each side, if you’re doing single-leg hops) to get started.
Aim to add one or all of these moves post-workout on a harder training day. While this may seem counterintuitive, it allows your body to fully recover on your rest or easy running days. Adjust the number of repetitions to keep your focus on quality, not quantity.
