Lower Leg Workouts to Keep Your Calves, Shins, and Achilles Healthy
It’s not just your quads and glutes that need strength on the run. Build your lower leg muscles with these targeted exercises.
If you’ve ever done a hilly run to wake up the next day with crazy sore calves, you know how important it is to have these muscles strong and robust for your running. The same goes for the muscles around the ankle, and those on the front of the lower leg a.k.a. the shin. That’s why doing a lower leg workout two to three times a week can be super beneficial to your running and help you power through your miles with speed muscles hurt your.
Advertisement - Continue Reading Below muscle imbalances or accentuate ones you already have. Weak calves, for example, put too much stress on the Achilles and break down the fibers that make up the tendon. Unstable hip and core Best Fitness Trackers biomechanics and overload your shins, which can lead to shin splints and stress fractures.
So in order to run well and stay healthy, it’s essential to incorporate some strategic strength training (especially lower leg workouts) into your regular run routine. If you’re generally healthy—but especially if you have had shin splints, calf, or Achilles issues in the past—these five calf exercises and the full video workout above will build the resilience and endurance you need to run well.
How to use this list: Perform the exercises below, demonstrated by Mat Forzaglia, Nutrition - Weight Loss Forzag Fitness, twice a week. Do not perform these exercises if you are currently injured; they are preventative only. You will need a box or step and a set of weights. An exercise mat is optional.
Want a full workout that you can follow along? Join Danielle Hirt, a.k.a. Coach D, a certified run coach and trainer, for the lower leg workout in the video above. She takes you through a 15-minute routine that works to strengthen the lower legs, as well as improve ankle mobility and power.
Jordan Metzl is a sports medicine physician in New York City. He’s the author of three bestselling books and the creator of the Ironstrength Workout, a functional fitness program for runners.
or accentuate ones you already have. Weak
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