Why Your Lower Legs Control More of Your Running Than You Realise
Your calves and ankles work far harder during running than most people imagine. They help you land safely, stabilise your stride, and push off the ground with strength. Research suggests the calf–Achilles complex can experience forces of around 6–8 times your bodyweight (and in some conditions even higher) during running. These numbers highlight how important strength, mobility, and control are in the lower leg. When these areas function well, your stride feels smooth. When they struggle, other joints may need to absorb more work.
Runners often see subtle signs of lower-leg weakness before any real pain appears. Do your ankles wobble slightly on uneven paths? Do your calves tighten halfway through long runs? Do you feel stiff when you first get out of bed? These small signals often mean your lower legs could use more attention. Even small improvements may help you feel more stable and comfortable through each stride.
A strong and mobile lower leg may also support a lower risk of running-related discomfort. Research shows that limited ankle dorsiflexion and weaker calf muscles are associated with an increased chance of issues such as shin irritation, Achilles discomfort, and ankle instability. That’s one reason many training plans now include exercises linked to running injury prevention, especially when runners are increasing their weekly mileage. When your calves contribute more effectively to impact absorption, your shins and knees may experience less stress. When your ankles move naturally, each stride follows a safer and more efficient path.
These muscles also play a major role in running efficiency. Your calves and Achilles function like springs, storing energy when your foot hits the ground and releasing it as you push off again. The better this system works, the more energy you get back with each step. Many runners now mix calf and ankle strengthening exercises for runners into short weekly sessions because consistent practice (even in small amounts) can support smoother and more stable running over time.
If you want personalised guidance on strengthening your lower legs—or you’re unsure how to balance strength work with your running—our Running Coaching program helps you improve safely and consistently.
We focus on creating balanced routines that enhance stability, control, and endurance, so your calves, ankles, and feet feel more supported during every run. Each plan is adapted to your experience level, recovery needs, and weekly schedule.
Whether you want to finish your runs feeling steady or handle longer distances without wobbling, expert guidance can make progress easier and more achievable.
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Simple Calf and Ankle Exercises You Can Do Anywhere
Building strength and mobility in your lower legs doesn’t require a gym or fancy equipment. In fact, just a few targeted exercises can improve stability, reduce discomfort, and enhance running efficiency. Here are some of the most effective routines that runners can integrate into a weekly schedule. These exercises also promote stability and may support running injury prevention while boosting overall performance.
- Calf Raises: Stand on a step or flat surface and slowly lift your heels, then lower. Focus on a controlled motion to target both the gastrocnemius and soleus strengthening exercises. Repeat 2–3 sets of 12–15 reps.
- Single-Leg Balance: Stand on one foot for 30–60 seconds. This enhances ankle strengthening exercises for runners and improves proprioception. Add slight movements forward or side-to-side for extra challenge.
- Seated Calf Stretch: Sit with one leg extended and gently pull your toes toward you. This improves calf mobility exercises and can help prevent tightness in the Achilles tendon.
- Ankle Circles: Rotate each ankle clockwise and counterclockwise 10 times. This simple movement promotes ankle mobility exercises and can be done while sitting or standing.
- Toe Walking: Walk on your toes for 30–60 seconds. While evidence in runners is limited, this drill is widely used by coaches to strengthen calves and activate stabilizing muscles that may help support a smoother running stride.
- Heel Walking: Walk on your heels for 20–40 steps. This strengthens the tibialis anterior and contributes to running injury prevention by balancing lower-leg muscles. Similar to toe walking, it is commonly used in training routines though direct research in runners is limited.
Start with low repetitions and focus on controlled movements. Over time, gradually increase the number of sets or duration. Incorporating these exercises 2–3 times per week may contribute to improvements in strength and mobility, which could translate into better running performance for many runners. You may notice that your stride feels more stable, landings feel softer, and recovery improves after longer sessions.
Consistency matters more than intensity. Even a short daily or weekly routine may make a noticeable difference. Many runners find that pairing these exercises with easy runs or warm-ups can enhance their overall effectiveness.
For a deeper dive into specific movements focused purely on the calves, check out our full guide on Best Calf Exercises for Runners.
Advanced Calf and Ankle Moves That Take Your Running to the Next Level
Once you’ve mastered basic calf and ankle exercises, it’s time to challenge your lower legs with movements that improve stability, strength, and proprioception. These exercises target key muscles and support running efficiency, helping reduce fatigue and potentially lower injury risk.
- Single-Leg Calf Raises with Hold: Stand on one foot and lift your heel slowly, pausing 2-3 seconds at the top before lowering. Focus on balance and control. This enhances calf strengthening in runners and builds ankle stability.
- Lateral Hops: Hop side-to-side over a small line or object, landing softly each time. This engages stabilizing muscles around the ankle and promotes ankle strengthening. Scale intensity to your level to avoid strain.
- Resistance Band Dorsiflexion: Anchor a band and pull your foot toward you against resistance. This strengthens the tibialis anterior and may support running injury prevention while balancing calf strength.
- Single-Leg Romanian Deadlift: Stand on one leg, hinge at the hips with a neutral spine, and reach toward the ground. This works soleus strengthening exercises, improves balance, and activates glutes for running efficiency.
- Ankle Alphabet: Trace the letters of the alphabet with each foot while seated or standing. This promotes ankle mobility exercises and neuromuscular coordination.
One of my coaching clients, Anna, struggled with calf tightness and ankle wobble on trail runs. After adding these exercises into her weekly routine for four weeks, she noticed more stable landings, less fatigue on long runs, and improved control during technical terrain. While individual results vary, this example shows how targeted lower-leg work can potentially translate into better running form and lower-leg resilience.
When performing these exercises, quality matters more than quantity. Start with low repetitions or shorter durations, and focus on controlled movement. Gradually increase intensity as your strength and mobility improve. Integrating these advanced exercises 2–3 times per week may support both running form and lower-leg stability, complementing your basic routine.
Key Calf and Ankle Exercises and What They Target
Not all calf and ankle exercises are the same. Some focus on strength, some on mobility, and others on stability. Knowing which exercise targets which muscle group helps you plan your weekly routine effectively. The table below breaks down popular exercises for runners and explains their purpose and the main muscles involved.
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| Exercise | Purpose | Main Muscles Targeted |
|---|---|---|
| Calf Raises | Strengthens plantar flexors, improves push-off power, supports running injury prevention | Gastrocnemius, Soleus |
| Single-Leg Balance | Enhances ankle stability, proprioception, and neuromuscular control | Anterior tibialis, Peroneals, Intrinsic foot muscles |
| Seated Calf Stretch | Improves calf mobility exercises, reduces Achilles stiffness | Soleus, Achilles tendon |
| Lateral Hops | Dynamic stability, ankle strength, prepares for uneven terrain | Peroneals, Gastrocnemius, Soleus |
| Resistance Band Dorsiflexion | Balances anterior and posterior lower-leg muscles, supports running injury prevention | Tibialis Anterior |
| Single-Leg Romanian Deadlift | Strengthens lower-leg and glutes, improves balance and running efficiency | Soleus, Hamstrings, Glutes |
| Ankle Alphabet | Mobility, neuromuscular coordination, prepares ankles for varied surfaces | Intrinsic foot muscles, Ankle stabilizers |
Using this table, you can design a balanced program that includes exercises for strength, mobility, and stability. Targeting the correct muscles consistently helps improve stride efficiency, reduce fatigue, and supports calf and ankle strengthening exercises for runners in every run.
Common Calf and Ankle Issues in Runners and How to Fix Them
Many runners experience calf and ankle problems at some point. These issues can range from tight muscles to instability or overuse injuries. Understanding the most common problems and how to address them helps you maintain strong, healthy lower legs and prevent setbacks.
- Tight Calves: Often caused by sudden increases in mileage or insufficient stretching. Daily calf mobility exercises and seated or standing calf stretches help improve flexibility and reduce strain.
- Achilles Tendinopathy: Pain or stiffness at the back of the ankle can result from repeated stress. Eccentric calf raises and soleus strengthening exercises are proven to support recovery and prevent recurrence. Always progress gradually.
- Ankle Instability: Weak ankle stabilizers can lead to rolling or wobbling. Incorporating ankle strengthening exercises for runners and single-leg balance drills improves joint control and proprioception.
- Shin Splints: Often linked to calf tightness and poor lower-leg strength. A combination of calf strengthening exercises, foam rolling, and proper footwear can reduce discomfort.
- Plantar Fasciitis: While primarily a foot issue, tight calves contribute. Stretching and strengthening the calves and ankles supports the plantar fascia and aids in running injury prevention.
By identifying and addressing these common calf and ankle issues early, you can incorporate targeted exercises to support calf mobility, ankle mobility, and overall lower-leg strength. For more specific strategies, check out our Guide to Running with Shin Splints. This approach keeps you running longer, safer, and more efficiently.
Quick tips to fix these issues include: warming up before runs, gradually increasing intensity or mileage, and combining mobility with strength work. Dynamic stretches, such as ankle circles or gentle hopping drills, prepare the muscles and tendons for the load of running. Recovery routines like foam rolling and massage can also help maintain calf and ankle flexibility.
Remember, even short, consistent sessions make a difference. Spending 10–15 minutes after easy runs on mobility and strengthening exercises ensures your calves and ankles remain resilient. Over time, you’ll notice fewer aches, improved stride efficiency, and greater confidence on uneven surfaces or long distances.
By identifying and addressing these common calf and ankle issues early, you can incorporate targeted exercises to support calf mobility exercises, ankle mobility exercises, and overall lower-leg strength. This approach keeps you running longer, safer, and more efficiently.
Progressions for Calf and Ankle Strength
Once you’ve established a foundation with basic calf and ankle exercises, it’s important to progress safely to continue improving strength, stability, and mobility. Gradual progression challenges your muscles and joints, encouraging adaptation while reducing the risk of overuse injuries.
Here are key strategies to progress your lower-leg training:
- Increase Repetitions: Start with 10–12 reps and gradually work up to 15–20 reps per set for exercises like calf raises or resistance band dorsiflexion.
- Add Sets: Begin with 2 sets and progress to 3–4 sets as your endurance and strength improve.
- Single-Leg Variations: Move from double-leg to single-leg exercises, such as single-leg calf raises or Romanian deadlifts, to improve balance and proprioception.
- Slow and Controlled Tempo: Increase time under tension by holding at the top of a calf raise for 2–3 seconds or performing eccentric movements slowly.
- Dynamic Load: Incorporate light weights or resistance bands to progressively overload muscles, supporting ongoing improvement.
To make progression clear and structured, you can follow this example plan:
- Week 1–2: 2 sets of 10 reps per exercise, double-leg where applicable.
- Week 3–4: 3 sets of 12–15 reps, begin single-leg variations for balance exercises.
- Week 5–6: 3–4 sets of 15–20 reps, include slow eccentric emphasis and resistance bands.
- Week 7+: Gradually increase load or complexity while maintaining good form and monitoring recovery.
If you’re curious how calf work translates to other sports and want fresh ideas for stability under load, check out our article Best Calf Exercises for Cyclists. The progressions for calves apply in running too.
Remember, progression is individual. Pay attention to your calves and ankles—if you experience persistent soreness, reduce volume or intensity and allow recovery. Incorporating these exercises 2–3 times per week may support improvements in strength and mobility, which could translate into better running performance for many runners. Combining progressive exercises with calf mobility exercises and ankle mobility exercises ensures balanced development and supports running injury prevention.
Integrating Lower-Leg Work into Your Weekly Running Plan
Adding calf and ankle exercises to your running routine doesn’t need to be complicated. The key is to combine mobility, strength, and stability work with your running schedule in a way that enhances performance without causing fatigue or overuse.
Here’s how you can structure your weekly lower-leg routine:
- Before Easy Runs: Perform dynamic warm-ups like ankle circles, toe walks, and light calf raises to activate muscles and improve calf mobility exercises and ankle mobility exercises.
- After Moderate or Long Runs: Use static stretches and gentle strengthening exercises such as seated calf stretches, single-leg balance, or calf raises to support recovery and may support running injury prevention.
- Strength-Focused Sessions: Allocate 2–3 short sessions per week for progressive exercises (single-leg calf raises, single-leg Romanian deadlifts, resistance band dorsiflexion) to build lasting strength in your calves and ankles.
- Recovery Days: Light mobility or balance drills on off-days help maintain joint flexibility and muscle activation without adding load.
Sample weekly schedule – individual adjustment required:
- Monday: Easy run + dynamic calf/ankle warm-up
- Tuesday: Strength session (calf raises, single-leg RDLs, resistance band dorsiflexion)
- Wednesday: Moderate run + post-run calf stretch
- Thursday: Rest or light mobility work (ankle alphabet, single-leg balance)
- Friday: Speed or interval session + dynamic warm-up
- Saturday: Long run + post-run calf and ankle stretching
- Sunday: Optional cross-training + light lower-leg mobility
Integrating these exercises helps improve ankle stability and calf strength, which can reduce undue stress on your knees. For more insight on knee mechanics and how running pace can impact joint stress, check out Is Slow Running Bad for Knees.
When integrating these exercises, remember:
- Start with lower volume and gradually progress intensity.
- Focus on controlled movement rather than speed.
- Monitor your calves and ankles for soreness or tightness; adjust volume if necessary.
- Consistency is more important than duration; even short sessions may have meaningful impact over time.
When you integrate lower‑leg work alongside full‑body strengthening you create synergy. For example, our strength guide at Gym Exercises for Runners outlines compound lifts that build the foundational strength supporting both calf and ankle routines.
If you want a clear, structured plan that balances running with targeted strength work, our Marathon Running Training Plan provides step-by-step guidance so you can improve fitness safely and efficiently.
Each phase is tailored to your current abilities and long-term goals, helping you progress steadily while keeping your calves, ankles, and overall lower legs supported.
Whether you’re training for a marathon or aiming to feel more stable and controlled during your runs, having a structured plan makes every session more effective and rewarding.
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Tips to Maximize Results and Prevent Injury
Even the best calf and ankle exercises won’t work if they’re done inconsistently or without proper attention to recovery. Following these tips ensures your lower-leg training is safe, effective, and complementary to your running routine.
- Warm-Up First: Always perform dynamic mobility drills like ankle circles, toe walks, or light calf raises before running. This prepares your muscles and joints for the load ahead and may support running injury prevention.
- Progress Gradually: Increase repetitions, sets, or resistance slowly. Jumping too quickly can stress your calves, Achilles, or ankles and may increase the risk of injury.
- Prioritize Quality: Controlled movement is more important than speed or weight. Focus on form to fully engage the correct muscles, including for calf strengthening exercises and ankle strengthening.
- Combine Strength and Mobility: Pair strength exercises with calf mobility exercises and ankle mobility exercises to maintain flexibility and range of motion, reducing stiffness and strain.
- Monitor Soreness: Mild discomfort is normal, but persistent pain may indicate overuse. Adjust intensity or volume as needed.
- Use Proper Footwear: Shoes with adequate support can help reduce stress on lower legs, though effects vary between runners.
- Include Recovery: Light stretching, foam rolling, or active recovery sessions may support muscle repair and maintain joint health.
- Consistency Over Duration: Short, regular sessions are often more effective than occasional long sessions. Even 10–15 minutes a few times per week may help build strong, resilient lower legs.
Integrating these tips with your weekly routine can potentially support running injury prevention while improving lower-leg strength and mobility. Over time, you may notice smoother, more stable strides, reduced calf fatigue, and better control on uneven surfaces or longer distances.
Remember, every runner responds differently. Pay attention to how your calves and ankles feel, and adjust exercises to your fitness level and running load.
Bringing It All Together for Stronger, More Stable Running
Training your calves and ankles isn’t just about avoiding injury, it’s about unlocking a more efficient, stable, and powerful stride. Strong lower legs help you absorb impact, control your foot placement, and push off the ground with less effort. By combining exercises for strength, mobility, and stability, you give your running performance a noticeable boost.
Here’s the key takeaway: consistency matters more than duration. Integrating calf strengthening exercises for runners and ankle strengthening exercises for runners into short, focused sessions 2–3 times per week can produce meaningful results over time. Adding mobility drills like calf mobility exercises and ankle mobility exercises ensures your lower legs remain flexible, reducing stiffness and helping prevent overuse injuries.
Remember the story of Sam, the trail runner from earlier sections. Even with just a few weeks of consistent lower-leg work, he noticed more stable landings, less calf fatigue, and better control on technical terrain. This illustrates how practical, targeted exercises can make a difference in real-world running, not just on paper.
- Strength exercises like calf raises and single-leg RDLs improve muscle power and ankle stability.
- Balance and proprioception drills like single-leg balance and lateral hops enhance joint control.
- Mobility routines such as seated stretches and ankle alphabet exercises keep the lower leg supple and responsive.
By combining these approaches, you create a well-rounded lower-leg program that supports running injury prevention, improves stride efficiency, and builds resilience for long runs or intense sessions. Even if you’re a beginner, starting with small, controlled sessions can deliver noticeable benefits, and as your confidence and strength grow, you can gradually increase intensity or complexity.
