Try These 5 Calf Exercises to Help Prevent Injury
This simple strength plan will keep your shins, calves, and Achilles healthy.
We get it—runners would much rather prefer being outside in the fresh air, cruising down the road, and not stuck inside doing strength exercises. It’s easy to put off, but adding in strength training two to three times a week can really benefit your running and help you power through your miles injury-free for years to come.
Running can create muscle imbalances or accentuate ones you already have. Weak calves, for example, put too much stress on the Achilles and break down the fibers that make up the tendon. Unstable hip and core muscles hurt your biomechanics and overload your shins, which can lead to shin splints and stress fractures.
So in order to run well and stay healthy, it’s essential to incorporate some strategic strength training to your regular run routine. If you’re generally healthy—but especially if you have had shin splints, calf, or Achilles issues in the past—these five calf exercises will build the resilience and endurance you need to run well.
How to use this list: Perform the exercises below, demonstrated by Mat Forzaglia, certified trainer and founder of Forzag Fitness, twice a week. If you’ve have had shin, calf, or Achilles issues in the past, perform these exercises daily. Do not perform these exercises if you are currently injured; they are preventative only. You will need a box or step and a set of weights or weight alternatives you can find around the house.
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