Essential Calf Workouts for Runners, Recommended by Physical Therapists

Put your mileage aside, whether you're grinding it out on the streets, trails, or treadmill, your calf muscles are taking a heavy beating.

These hardworking muscles are responsible for absorbing force and propelling you forward, but they often take a back seat when it comes to attention.

Regardless of the distance, strength training can make a massive difference in your running game. It aids in injury prevention, helps you blast through that finish line faster (say hello to some brand new PBs), and improves your endurance.

As physical therapists Cate and Davis from That DPT Couple put it, "If you only have time to train one muscle group, we reckon the calves should be it. Your calf muscles are the most active when you're running and therefore require special attention."

To lend a hand, they've devised a four-move calf-strengthening routine that targets all three major calf muscles: the gastrocnemius, soleus, and plantaris.

Master Four Moves to Strengthen Your Calves

Perform three sets of these moves:

Standing Heel Raise: 8 reps
Heel Raise on a Leg Press: 8 reps
Single-Leg Heel Raise: 8 reps
Seated Heel Raise: 8 reps

Note that this routine requires a gym setting, as it utilizes a Smith machine, bench, and seated calf raise machine.

Kickstart your week with workout ideas, health tips, and wellness advice sent straight to your inbox.

Want more details? Check out this step-by-step guide, created by physiotherapist and ultra-runner Danny Brunton, ambassador for shock-absorbing running insoles Enertor:

Standing Heel Raise

Sets: 3
Reps: 8
Stand with feet hip-width apart, positioned half on and half off a weight plate or small step.
If needed, hold onto a stable surface.
Raise your heels off the floor by pushing through your toes.
Aim for a one-second lift and one-second lower, maintaining equal pressure on both legs.

Heel Raise on a Leg Press

Sets: 3
Reps: 8
Sit in the leg press machine with knees straight and legs hip-width apart.
Place the balls of your feet on the edge of the footplate.
Press through your toes to lift your heels above the level of the footplate.
Aim for a one-second lift and one-second lower, maintaining even pressure on both legs.

Single-Leg Heel Raise

Sets: 3
Reps: 8
Stand with one foot on a gym bench in front of you, with your front knee at approximately a 90° angle.
Keep your back leg aligned with your upper body.
Push through your toes to raise your back heel.
Aim for a one-second lift and one-second lower.
Avoid leaning too far forward; the effort should come from your back leg.
Complete the repetitions on one side, then repeat on the other.
Early on, you can make it more challenging by holding dumbbells in each hand.

Seated Heel Raise

Sets: 3
Reps: 8
Sit on a bench or chair with knees at approximately a 90° angle.
Raise your heels by pushing through your toes.
Aim for a one-second lift and one-second lower.
Use dumbbells or a seated calf raise machine for resistance.

Strengthening Your Calves: Worth the Effort?

"The calves are essential in absorbing and generating force," says Brunton.

"The gastrocnemius and soleus are accountable for absorbing approximately 75% of the ground reaction force and are almost solely responsible for propelling us forward when we run."

The soleus can absorb up to six to eight times your bodyweight while running, and the gastrocnemius and soleus generate forces up to twice your bodyweight in force.

"That's why it's crucial for runners to strengthen their calves – not only will it help performance gains like quicker times, but it will also play a significant role in injury prevention," Brunton concludes.

"Alongside strengthening the calves, wearing comfortable, supportive shoes is another smart move for your calves to handle the impact of running."

Incorporating strength training, such as the four-move calf-strengthening routine mentioned earlier, can help you run faster and improve endurance, as well as prevent injuries by targeting the hardworking calf muscles.
Science shows that the gastrocnemius and soleus muscles absorb and generate a significant amount of force during running, making them essential for performance and injury prevention.
To further protect your calves and enhance their performance in sports and fitness activities, consider wearing comfortable and supportive shoes that can help minimize the impact of running.