Your calves play a vital role in the push-off phase of running. They’re also one of the main muscle groups that help you run faster and cover longer distances. Given their importance, runners should make building calf strength a top priority … but that isn’t always the case.
Weak calves are very common, Carla Foster, PT, DPT, a physical therapist with Mims Method PT previously told Runner’s World. A lack of strength in this area can easily go unnoticed, especially if you’re not experiencing tightness during or after your runs.
Luckily, you can test your calf strength with a simple drill that takes less than five minutes. Plus, by paying attention to a few key factors while you do it, you can also pinpoint exactly what to add to your strength workouts to optimize your running performance.
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The easiest way to spot weakness in the lower leg? Single-leg heel raises. Foster previously told Runner’s World that physical therapists regularly use this move to assess calf strength.
Both Foster and Donovan Stewart, a certified run coach and personal trainer at Life Time in Brooklyn, New York, say you should be able to complete at least 25 to 30 single-leg heel raises with good form.
Here’s how to do it:
- Stand on flat ground and lift one foot.
- Press up onto the toes of the grounded foot. If needed, rest a finger on the wall for balance support, but this should be a light touch.
- Pause for a second at the top.
- With control, lower heel back to the ground.
- Repeat for 25-30 reps.
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If you’re able to complete all reps of the single-leg heel raises, it’s a sign you have solid overall efficiency in your lower body, Stewart says. If you don’t make it to that rep count, it’s time to start strength training.
Any burning sensations or limited range of motion—meaning you can’t raise your heel very high off the ground—also signal you should work calf exercises into your routine, Stewart says.
Including this same move as part of your workouts is actually the best way to improve calf strength, according to Foster. Note how many reps you can complete with solid form to figure out your starting point. For example, if your limit is eight, Stewart recommends you start with two sets of six single-leg heel raises and increase by one or two reps each week.
As you do the exercise, pay attention to how your ankle is moving to clue you into other weaknesses. If your ankle rolls inward, this likely means the muscles in your foot are weak. It also can indicate hip instability, Stewart says, which you can improve with glute exercises. Look for a lower-body strength workout that has towel scrunches with your toes, single-leg balance holds, banded lateral walks, Bulgarian split squats, and step-ups.
If your ankle rolls outward, Stewart recommends you focus on strengthening the inner thigh muscles (or adductors). You can benefit from doing calf raises with a yoga block or lacrosse ball in between your ankles. Look for a lower-body strength workout that includes Copenhagen planks, adductor ball squeezes in a bridge position, lateral lunges, single-leg deadlifts, and step-downs.
You can easily build a stronger lower half by adding a leg workout to your calendar at least once a week. This improves performance by helping you maintain better mechanics as fatigue builds, which can improve running economy, stride efficiency, and overall durability, Stewart says.
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Monique LeBrun is a health and fitness editor who is based in Easton, Pennsylvania. She covers a wide range of health and wellness topics, with a primary focus on running performance and nutrition. Monique is passionate about creating content that empowers runners to become the best versions of themselves. As an avid runner and parent, she loves spending time outdoors with her daughter, who often accompanies her on weekend runs as her personal mini run coach.