Struggling with relentlessly tight calves after workouts?
You can do all the right things:
stretch after your run
foam roll
massage gun
guzzle a gallon of tart cherry juice...
But damn, if those calves don't loosen up.
I'll let you in on a little secret:
Tight calves are tired calves.
And tired calves are muscles that need to get stronger ;)
Here's the deal.
Your calf muscles work HARD during your hill repeats, speed workouts, long runs, etc.
They deliver rep after rep for every stride.
Eventually, all the fatigue from daily runs or workouts add up into cumulative fatigue.
And that's what eventually tips the scales and results in the relentless calf tightness that you're constantly trying to stretch out.
I have a better solution.
You in?
Stronger Ankles to Prevent Fast Calf Fatigue
Circuit:
3 sets each // LIGHT & medium weights
*lower rep count is OK when you're focusing on form. Correct form = better strength being built
Runner's Wall Push: Double leg to Single Leg Calf Raise
6-12 reps ea side
Runner's Calf Raise with High Knee Hold
3-5x ea side: hold the high knee position for 5-10 secs
Elongated Runner's Lunge Bent Knee Calf Raise
8-12 reps ea side
Fix Post Workout Calf Tightness
Runner's Wall Push: Double leg to Single Leg Calf Raise
I know what you're thinking: this is too easy! and for some runners, it might be. But...
THE SECRET: you might have funky calf raise form. It's just the truth. It's hard to see yourself doing a calf raise unless you're surrounded by mirrors or you take a video of yourself doing the exercise (which I highly encourage.)
A calf raise in this runner stride position, helps you work on excellent calf raise form: weight distribution through your big toe, consistent height with each calf raise, no winging your heel to the outside or inside, and no weird inward scooping of your foot.
The goal here is control and form. Build this foundation, in a position that looks like running, and give your body a preview of exactly where and how it's going to use this strength.
Make it SPICY: progress this exercises by holding onto the wall with only 1 hand.
Runner's Calf Raise with High Knee Hold
This one gets me every time...
PRO TIP: this one REALLY looks like running; so don't skip it. But I want you to feel comfortable making it work for YOU! This is a hard exercise, so it's ok to take it in baby steps. Hold onto the wall with both hands if you need to. Hold for 5 secs instead 10. Work your way into the exercise at a pace that's good for you. Every rep you do is progress and you ARE succeeding!
Make it SPICY: progress this exercise by holding a weight in one hand (but only if you don't need it for balance!)
Elongated Runner's Lunge Bent Knee Calf Raise
The gastroc gets a lot of attention. But don't forget about the OTHER calf muscle
THE KEY: bent knee calf raises are thing. And they're important. But I really don't like doing them in that weird squat position. It's just so dang awkward....just no. No.
I propose this version instead. In this long running stride position, don't forget to shift 90% of your body weight onto that front leg. And if that feels too hard, too much, just back the weight off to 75%. Easy. ;)
But what this exercise does: it helps you build a stronger soleus, a muscle that works hard while you're running and is potentially a way to help prevent shin splints. Runners with stronger solei were found to have a lower chance of developing shin splints.
Make it SPICY: progress this exercises by adding a weight on the forward bent knee OR placing a rolled up towel under the ball of your foot
WRAPPING UP
The main point I want you to walk away with:
Yes, these are all fancy versions of calf raises, but there's a method to the madness.
You bet: they all look like running.
And yep: I need you to focus on form, going slow, and staying in control.
And absolutely: add weight to these bad boys when you're ready.
The problems I see (and the mistakes I want to help you avoid) is this:
The information you receive from the internet results in one of 2 things:
under loading
or
over loading.
Meaning: I see that you have a hard time finding that "goldilocks zone" of just the right amount of 'hard' in your strength exercises.
My goal with this week's exercises isn't to only give you runner specific exercises, variety to play around with and keep your brain engaged, but to also educate you and help you learn your body.
This is the same mindset I put into all my strength circuits and strength programs for runners.
It's what sets RACE READY apart.
If you're a runner whose ever wondered:
how heavy do I lift?
what exercises do I do?
What are the right exercises for runnerS?
Do I lift differently during my training cycle?
Am I even doing this right?
All of those are VALID questions. (and ones that I've had before too).
And those are the reasons I made Race Ready what it is: a 16 week one-on-one strength coaching program where I help you learn to strength train like a runner, helping you get stronger so you can run better, smarter, more confidently, and maybe even faster ;) But definitely, more injury-free.
So if you have an eye on a spring race in 2024 and you want a proven, tried and tested strength program made for runners that fits perfectly into your marathon training plan: this is your sign to join the Race Ready waitlist.
I can't wait to see you on the inside!
Dare to Train Differently,
Marie Whitt, PT, DPT //@dr.whitt.fit
P.S.
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