5 calf exercises to help you run faster

Admit it: you neglect your calves. A lot of runners, even those who stick to a regular strength training routine, assume their calves get enough of a workout while they run that they don’t need to worry about them when they hit the gym, but the opposite is true. If you want to perform at your best in your runs and workouts, you need to do some targeted calf work. Try adding these five exercises to your strength training routine to keep your lower legs strong.

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The importance of your calves

As Toronto-based physiotherapist Lindsay Scott told us, your calves take more force relative to their size than any other muscles when you run. For this reason, keeping them strong is crucial if you want to run well and stay injury-free.

When you run, your calves, Achilles, ankles and toes do a lot of work to push off the ground and propel your forward. Without adequate strength through these areas, your capacity to use elastic energy from your Achilles and power from your hips is diminished, and you’re left with a stride that looks (and feels) laboured and weak. Strengthening these muscles, on the other hand, will give your stride some “spring,” and you’ll get a lot more energy return with every step you take.

If you’re a master’s runner, you should pay extra attention to your calves. As you age, the loss of force production in muscles below the knee is much greater than anywhere else on the body, and is a major reason older runners start to slow down. In fact, one study showed that runners as young as 38 lose nearly 11 per cent of the force output in their calves and ankles compared to younger runners.

So, if you’re a young runner who wants to get faster, an older runner who doesn’t want to slow down or a runner of any age who doesn’t want to get injured, you’d do well to give your calves some attention. The following five exercises can be easily incorporated into any strength training routine and can be done with little to no equipment.

Single-leg soleus calf raises

This exercise targets the soleus, which compromises the Achilles tendon. It can be difficult to isolate because it’s under the larger muscle, the gastrocnemius, but you can target it simply by bending your knee. Perform three sets of 15-20 reps on each leg, without weight at first, and adding weight as you get stronger.

Wall sit calf raise

This is another exercise that targets your soleus, which plays an important role in your running stride. As you perform your reps, make sure you’re driving all the way up to your toes to go through the full range of motion. Perform 15-20 repetitions, three times.

Tiptoe farmer’s carry

If you’re brand-new to calf work, you may want to start this exercise without weight and add weight once you’ve built up some strength in your feet, ankles and calves. With every step, try to push all the way up to your toes so you’re getting a full range of motion. Take 10 steps per leg forward and 10 per leg backward for three rounds.

Front foot-elevated single leg calf raise

This exercise mimics the motion of running, helping you build strength through the exact range of motion you will need while out on a run. Again, make sure you’re driving all the way up to your toes, without allowing your ankle to collapse to the side. Aim for three sets of 15-20 reps per side.

Single-leg squat to calf raise

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This is a challenging exercise, so place your hand on a wall or the back of a chair for support if you need it. As you get stronger, you can progress the exercise by pushing up into a calf raise first, then doing the squat from your toes. Aim for 10-15 rep per leg, for three sets.