Calf and Achilles Strength for Runners

During running, the calf and Achilles absorb and return forces of several times your body weight with every step. Weak or under-prepared calves are linked to Achilles pain, shin pain and calf strains, all very common in runners, especially those over 35.

Most runners never train their calves directly, which is why this is one of the quickest wins in strength training.

If your Achilles is sore, start with holds. Stand on one leg on a step and rise halfway up onto your toes, then hold for 30 to 45 seconds. Do 4 to 5 holds each side, once or twice a day. Many people find this eases pain in the short term.

General information only: if your tendon is very painful or swollen, get it assessed first.

Two to three times a week:

• Straight-knee calf raises on a step: 3 to 4 sets of 8 to 12, 3 seconds up, 3 seconds down
• Bent-knee calf raises (seated or on a machine): 3 sets of 8 to 12
• Add weight as soon as you can do all sets with good control, using a dumbbell, a backpack or a Smith machine

Strong runners can often raise their body weight on one leg 25 or more times. That's a useful target to aim for.

Once you can do heavy calf raises without pain:

• Pogo hops: 3 sets of 20 seconds
• Skipping: 3 sets of 30 seconds
• Single-leg hops in place: 3 sets of 10 each side

These teach the tendon to store and release energy, which is what it does when you run.

Hills, speed work and minimal shoes load the Achilles most. Reduce those for a few weeks if your tendon is grumbling, and keep easy, flat running going if it's comfortable. Mild pain (up to about 3 out of 10) that settles by the next morning is generally acceptable.