5 best calf stretches strengthen and protect your lower legs

If you want to become a better runner, you simply need to run more, right? Well, not really – the reality is a little more nuanced than that. While clocking more miles does usually translate to quicker race times, it doesn’t necessarily pave the way for stronger muscles – and that’s a problem.

Muscle weaknesses and imbalances are major contributing factors to running injuries, which is why it’s so important to stretch and strength train regularly to elongate our muscle fibres, increase our range of movement and, ultimately, reduce our injury risk. There’s also plenty of evidence to suggest that strength training helps to improve running economy, which refers to the amount of oxygen that the body uses when running at a given pace. The better your running economy, the easier it feels to run at a faster pace.

Although strength training needn’t be complicated, it is important that runners target all the key muscle groups in the process – especially the muscles in the legs. While most runners focus on the glutes and quads, the calves are often overlooked, which can lead to issues. So, here’s why it’s important to strengthen the calf muscles, along with step-by-step advice on how to do so properly.

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When do tight calves become an injury risk?

‘The calf muscles are essential to the control of foot movement (dorsiflexion and plantarflexion) for walking and running,’ explains Liz Tough, a physiotherapist and expert in injury rehabilitation. ‘The strength of the calf muscles will determine your gait and ability to run short (sprint) or long (marathon) distances. It will also determine the pace at which you are able to run.’

Essentially, think of the lower leg as the driving force for your running speed. Stronger calves equal faster speeds.

‘Calf muscles also need strengthening as they connect directly to the achilles tendon, which often creates pain and How to run faster: A coach’s guide to speedwork,’ adds Tough. ‘The strength of the calves is often underestimated as a priority for pain-free running.’

So, given how much work our calves do during the running gait, taking pressure off the ankle and knee joints, it’s strange that they’re often the first thing that runners neglect to strengthen on ‘leg day’. So why might this be? ‘A lot of the time, quadriceps and hamstrings take more focus because they are the bigger muscle groups and are, therefore, seen as more important,’ says Tough. ‘However, most times the pain and discomfort will start in the calves, which can precede a quad or hamstring issue.’

What’s more, the calves and the glutes are also interdependent. ‘Runners require both if they are to be successful in their running,’ says Tough. ‘Glutes can be seen as the engine and are needed to propel ourselves forward, whereas the calves can be seen as the steering wheel. One cannot be successful without the other.’

Why do runners need strong calf muscles?

Tight, strained or torn calves can sideline runners for days, weeks or even months. Fortunately, stretching can help to mitigate this.

‘If the muscles – or indeed all the soft tissues – are too tight, lack range of movement, lack suppleness or lack flexibility and the soft tissues don’t move like a concertina or move freely, they can pull on the tendons, which are attached to the bone,’ says Tough. ‘Without flexibility or suppleness, it is like tugging on a taught rope, where frays can happen and calf tears can materialise.’ The short answer? A little stretching can save you a lot of issues further down the road.

Should your stretch your calves before or after a run?

It’s important to stretch at both times – but you need to know what kind of stretching to do pre- and post-run.

and plantarflexion for walking and running,’ explains dynamic stretches to warm up the muscles and lengthen them. ‘This will help to prevent injury and enhance performance,’ says Tough. ‘I’m not a fan of stretching cold muscles, so I advise my runners to perform static stretches post-run. That can usually mean lengthening and realigning the soft tissues that have become short and tight during the run.’

Remember to breathe, too. ‘A lot of people tend to hold their breath while stretching, but this can cause tension in the muscles, making it difficult to get into a full stretch.’

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1. Calf raise

Apparently, Steve Cram, British retired track and field athlete, used to do 500 of these every day as a young athlete – and he broke the world record for the mile more than once.

Unlike normal soreness that disappears with rest, persistent pain indicates an underlying issue.
Lift up onto your tiptoes and lower down slowly.
Do 15-20 repetitions on each side and complete between three and five sets in total.

2. Eccentric calf raise

Once you’ve mastered the single calf raise, try an eccentric calf raise to help build strength.

Place a step or box on the floor and stand on the very edge, so that your heels are hanging off the end.
Lift up your heels, raise up both feet at a normal tempo, then lower down really slowly and as low as your heels can go.
Do 15-20 repetitions and complete between three and five sets in total.

3. Calf raise to stretch

This is the calf version of a walking lunge and great for running warm-ups.

Resting your hands on your hips, balance on one leg, raise your calf, then step forward and bend the front knee to get a calf stretch on the rear leg.
Move your hands to your front knee as you land.
Step up onto your front leg into a single-leg calf raise, then step through to stretch.
The best hamstring stretches to reduce tightness.

4. Standing calf stretch

The easiest way to feel a stretch through the back of your legs is with a simple standing calf stretch.

This is the average 10K finish time.
Bend your left knee and lean into your left leg until you find a stretch along the back of your calf.
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5. Seated calf stretch

Stand on one leg with your hands against a wall for balance resistance band – but if you don’t own one, try using a tea towel instead.

Sit on the floor with one leg straight out in front of you and the other bent, then wrap the resistance band around the bottom of the foot with the straight leg.
Holding one end of the band in each hand, pull the band toward you to flex your foot and stretch your calf.
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The average runner can run a mile in this time?

To get better at running, a certain amount of pushing through discomfort is required. Usually you can chalk it up to the rigours of training, but what starts as tight calves can sometimes progress into something more serious. Here’s how to spot the signs.

Persistent pain

If you experience a dull ache that lingers after exercise or intensifies when you’re running, it could be a sign of a calf strain or achilles tendinopathy. This is the calf version of a walking lunge and great for running warm-ups.

Equally, when everyday activities – like walking or climbing stairs – become painful, it’s a clear sign that your calves might need more than just stretching or strengthening.

Swelling or bruising

Noticeable swelling or bruising in the calf might suggest a muscle tear or strain. If your calves are inflamed or tender to touch, reach out to a physiotherapist.

Reduced flexibility

While tightness is often expected after running, a big drop in your range of motion can signal trouble. The above stretches shouldn’t feel overly difficult.