5 exercises to strengthen your calves

Do you neglect your calves during your strength workouts? If you’re like many runners, the answer is probably yes. These small muscles have an outsized impact on your running performance, so try incorporating these five exercises into your strength training routine to keep them strong and powerful.

The importance of calf strength for runners

Calf strength plays a crucial role in running mechanics and injury prevention. Strong calves enhance propulsion, stride efficiency and stability, allowing for greater performance and reduced fatigue. They also support the Achilles tendon and help prevent common issues like shin splints and plantar fasciitis. 

The calves are small relative to other muscles like your glutes, quads and hamstrings, but they do a lot of work: they take more force relative to their size than any other muscle. Runners tend to lose calf strength as they get older, which can decrease your running performance and put you at greater risk for injuries, which makes training your calves even more important if you want to have a long and healthy running career.

5 exercises to improve calf strength

Exercise 1: Simple calf raise

Step 1: Stand on the edge of a step, stack of books, or something that’s at least 2-3 inches off the ground. You should just be standing on the front pads of your feet, with your heels hanging off the edge.

Step 2: Holding onto something stable for balance if necessary, bend your right knee just enough to lift your foot off the step, so that you’re standing on only your left foot.

Step 3: Slowly lower your left heel toward the ground, until you feel a slight stretch in your calf.

Step 4: Flex your calf and push from your toes to lift your left heel up as high as you can go. Pause at the top before slowly lowering your heel back toward the floor. Repeat 15-20 times, then do the same on your right leg. Try to do this 2-3 times on each leg.

Exercise 2: Toe walking

Step 1: Make sure you have a clear, flat pathway that will allow you to walk for several metres uninterrupted.

Step 2: Flex your calves and raise your heels off the ground so you’re standing on your tip toes.

Step 3: Begin walking slowly, trying not to let your heels drop with each step. Take 10 steps on each foot, then rest. Repeat three times.

Exercise 3: Banded calf flexion

Step 1: Grab an exercise band (it can be an open or closed loop) and sit on the ground or on a bench with your legs out in front of you.

Step 2: Place the band around the ball of your right foot and gently pull on the band, drawing your toes toward you until you feel a slight stretch on your calf. 

Step 3: Push your foot into the band, pointing your toes away from you, until your foot is in a flexed position. Pause.

Step 4: Return your foot to the starting position, then repeat 10-15 times. Do the same thing on your left leg, aiming to do 10-15 repetitions on each side, 2-3 times.

Exercise 4: Squat heel raise

Step 1: Stand with your feet hip-width apart. 

Step 2: Lower into a squat position, keeping your back straight, until your knees are bent at 90 degrees, or slightly below.

Step 3: Squeeze your glutes to stand back up. When you reach the top of the squat, push from the balls of your feet, raising your heels in the air and standing on your tip toes.

Step 4: Slowly lower your heels back to the ground. Repeat the movement again, aiming to complete 10-15 repetitions.

Exercise 5: Jump rope

This exercise is best left for the off-season when you’re running less than you normally would, since it can be an intense cardio workout in addition to building a lot of strength in your calves. Using a timer, aim to jump rope for 30 seconds, then take a 30-second break. Repeat for 10 minutes (5 minutes total of jumping).