No, this is NOT one more article telling you calf raises are your lord and savior.
Would you run a marathon after only 2 training runs?
Would you lift maybe 3 times and call yourself a professional body builder?
Not saying you can't do these things, but...
The point stands: those things require practice.
Commitment.
Numerous times of you showing up and putting in the work.
Then how do we get caught in this trap of thinking running alone will strengthen our feet?
It's the same logic as running hills is strength training.
The number one injury I help runners with here online as @drwhittfit and in the clinic as Marie Whitt, PT, DPT is ankle, foot, and calf injuries.
I can speak with full confidence: if calf raises were enough to save you, you'd never have another foot or ankle injury again.
Unfortunately, feet and ankles are more complicated than that.
Not that calf raises don't have their place, but there are other foot muscles that you need to strengthen if:
you're a marathoner whose ever dealt with plantar fasciitis
you're a long distance runner who struggles with chronically tight calves and ankles
you're a runner looking to run further and maybe even faster but you're held back by foot pain every time you push yourself.
What would you say to a foot and ankle strengthening circuit that I've put together for runners just like this, just like you, that could help clear up any lingering foot issues right now and help you on your next race?
Let's hop in.
MARATHONERS: BUILD INJURY-PROOF ANKLES & FEET
Circuit:
2 sets // medium resistance band, light weight ball, medium wegiht
Single Leg Calf Raise -FORM FOCUSED!
8-15 X add weight as able dictated by good form
Runner's Wall Push Calf Raise
12 Reps ea side X body weight (or dumbbells if desired)
Great Toe Banded Push Downs
2 x 10 (light to medium resistance band)
Great Toe Ball pick ups
2x10
STRONGER ANKLES & FEET for STRONGER MARATHONS
Single Calf Raise-FORM FOCUSED
Did I mention I wanted you focused on form?
THE KEY: it's easier to say "just do some calf raises." It's much hard to actually TEACH them.
If you have a full length mirror to set on the ground, you will become you're own best teacher.
I want you to focus on your ankle stacking directly over your toes if you're looking down on top of your foot during the calf raise. Keep you heel straight within that line, too. We get into trouble when our heel wings out to either side .
Don't FORGET: use all your toes. Yes, most of your body weight should travel through your large toe during this exercise, but you will build better strength if you ground, or push through all of your remaining toes.
Especially focus on grounding your pinky toe; you begin to recruit the lateral ankle stabilizers, your peroneals. This is a major win especially for any runner whose struggled with ankle sprains in the past.
Stay tall: as you get tired, your calf raises will get shorter; you'll drop height. Remind yourself to stay tall and get to the top of your calf raise every time.
Runner's Wall Calf Raise
The balance challenge you didn't expect...
MY FAVORITE ONE: yes, this is "an easy calf raise" and most runners would be tempted to skip right over it, but not you ;)
Because you understand the benefit of strength training in positions that look like running. With this runner's wall push turned calf raise, you'll find yourself feeling like your running into the wall...but only after you take one hand away.
When that happens, you find out exactly how well your core, balance, glute, and foot strength all work together. (aka if they don't, you fall over...almost)
Consider this exercise a combination balance and strength exercise, one that helps you begin to nail your calf raise form with a little extra help, especially if you're like me and can't do 35 perfect single leg calf raises in a row.
Great Toe Banded Push Downs
This one takes some coordination
TOP TIP: I think the hardest part about any foot exercise is the coordination-part. So be kind to yourself while you're learning.
Big toe strength CRUCIAL for runners! It's the last part of your foot to leave the ground with every stride. Not to mention it takes on your entire body weight as it helps propel you forward into your next step. It's about time we showed it some love.
Stronger toes mean happier toe joints. Happier toe joints mean stronger and better supported feet. And happy feet mean a sublime runner ;)
Great Toe Ball pick ups
I know this looks silly, but here me out
THE SECRET: toe abduction strength. Meaning, the strength to fan your toes outward! Think about it: your feet are crammed into running shoes for hours, not to mention the time spent in normal-people shoes too.
Working on great toe strength isn't only important to decreasing general foot fatigue and preventing running injuries. It also helps keep your feet healthier overall, helping you avoid bunions, keeping you running for years to come.
While this exercise doesn't put you in a position that looks like running, it does help you build the exact strength your foot and big toe need for every stride you take.
WRAPPING UP
Did I mention I gave these exercises to one of my runners, Vanessa?
She's been battling through an entire rebuild after her last marathon did her dirty and left her with more injuries than medals.
And an annoying, nagging pain on the top of her foot kept making an appearance in the recent months
She diligently did her strength exercises on the inside of my 1-on-1 strength coaching, RACE READY, but she needed something more.
These exact exercises.
Of course, we tweaked them to exactly what she needed.
But notice, while there's a calf raise here and there, it's not the primary focus.
Yes, runners absolutely need strong gastrocs and soleus muscles.
But forgetting about the itty bitty intrinsic foot muscles is like forgetting your preferred fuel of choice for race day.
Sure, you can make it through, but at what cost?
If you're a:
long distance runner
marathon runner
or even a new-ish runner
and you're looking for exercises like these designed specifically to help fix your nagging, repeat ankle or foot pain, check out Running Rescue, my 1-on-1 coaching calls where we dive deep into the root cause of your running injuries and create a customized training plan to get you back to running and help you stay running!
And if you've got an eye on a spring race next year, let this race be your best.
RACE READY is 16 weeks of strength training and 1-on-1 coaching designed to help runners build the exact strength they need for running without having step foot in the gym for hours. Build lean muscle in 25 minutes and all at home.
Sign up for the RACE READY waitlist here at the bottom of this page to claim one of the 5 spots when doors open to the waitlist first!
Dare to Train Differently,
Marie Whitt, PT, DPT //@dr.whitt.fit
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