{"id":427309,"date":"2026-05-01T17:35:13","date_gmt":"2026-05-01T17:35:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/427309\/"},"modified":"2026-05-01T17:35:13","modified_gmt":"2026-05-01T17:35:13","slug":"signs-of-weak-calves-in-runners-and-the-strength-exercises-you-need","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/427309\/","title":{"rendered":"Signs of Weak Calves in Runners and the Strength Exercises You Need"},"content":{"rendered":"

People often celebrate the quads<\/a> and glutes<\/a> as the powerhouse muscles for running. But go a little farther down the kinetic chain and you\u2019ll find the true unsung heroes: your calves.<\/p>\n

The calf complex includes two different muscles: the gastrocnemius (bigger, upper calf muscle) and the soleus<\/a> (smaller, deeper calf muscle). When you run, the gastroc and soleus put in \u201ctremendous work\u201d with every single stride, helping to absorb impact and literally propel you forward, Leada Malek, PT, DPT<\/a>, a physical therapist and author of The Science of Stretch<\/a>, tells Runner\u2019s World. <\/p>\n

Related Story<\/p>\n

In fact, if you think about it, running is really just a bunch of single-leg hops\u2014an action that requires a bunch of power to get your entire body off the floor, Carla Foster, PT, DPT<\/a>, a physical therapist with Mims Method PT in New York City, tells Runner\u2019s World. And the calf is a big source of that propulsion.<\/p>\n

So when the calf is weak or just underprepared for the work you\u2019re asking it to do, other nearby structures\u2014like the feet, ankles, Achilles, and even knees\u2014can take on more stress than they\u2019re designed to and get overloaded. This can trigger issues including plantar fasciitis<\/a>, Achilles tendinopathy, knee pain<\/a>, and ankle tendinopathy, Malek says. Calf weakness can also be a contributing factor to shin splints, ankle sprains, and stress fractures<\/a>, Foster adds.<\/p>\n

Unfortunately, weak calves are \u201cvery common,\u201d Foster says. But they\u2019re also totally correctable. And by strengthening weak calves, you can decrease your chances of encountering these issues. Stronger calves can also help alleviate any nagging pain you may feel in the area.<\/p>\n

Because the calf plays such an important role in the push-off phase of running<\/a>, your performance will benefit, too. Stronger calves can help you tackle longer distances with less pain, fatigue, and tightness in your calves<\/a>. And, \u201cyou\u2019re going to notice more power with your run,\u201d Foster says, which can translate to faster paces.<\/p>\n

In fact, a 2018 study published in the journal Research in Sports Medicine<\/a> found a \u201cvery significant\u201d correlation between the subjects\u2019 calf strength and their performance in brief sprints (up to 30 meters). As the authors concluded, maximum calf strength is \u201ca basic prerequisite for short sprints.\u201d<\/p>\n

There are a bunch of compelling reasons to strengthen weak calves, but not sure if you\u2019re even lacking the strength needed? Here\u2019s how to ID this problem in the first place, and the best exercises to help correct it.<\/p>\n

Related StorySigns It\u2019s Time to Work on Calf Strength<\/p>\n

Calf weakness can present in a few different ways, Foster says. Sometimes, you may notice issues in the calf muscles themselves; other times, the surrounding areas (again, the feet, ankles, and Achilles) may raise a red flag.<\/p>\n

The first sign on this list is perhaps the easiest way to gauge if calf weakness is an issue for you, while signs two through six can be indicators of calf weakness, but they may also relate to other issues. If you\u2019re dealing with those latter signs and are unsure if calf weakness is truly the issue, reach out to a physical therapist for help.<\/p>\n

Just remember: Calf strength supports your running in more ways than one, so it\u2019s always a good idea to build them up!<\/p>\n

1. Unable to Do 25 Single-Leg Heel Raises<\/p>\n

If you can\u2019t do 25 single-leg heel raises in a row (how to do those below!), your calves are weak. Physical therapists use the single-leg heel raise as a test of calf strength, and being able to do 25 of them at a time with good form (not letting your ankle roll in or out), ideal heel height (striving for full range of motion), and minimal balance support indicates your calf strength is \u201cfive out of five,\u201d says Foster.<\/p>\n

If you can\u2019t get to that threshold, then calf strengthening is definitely something you need to work on, especially because passing this test is considered the minimum amount of calf strength you need to run, Foster says.<\/p>\n

2. Chronically Tight or Fatigued Calves<\/p>\n

When the calves are weak, they can tighten up after your runs, which is their response to being asked to do more work than they\u2019re capable of handling. You may think stretching is the solution here, and while calf stretches<\/a> can help alleviate that feeling of tightness, you also want to add strength moves to your routine, Malek says.<\/p>\n

Similarly, when your calves aren\u2019t strong enough to handle the demands of running, the muscle group may feel tired and depleted during your workouts. This may feel like a burning or even heavy sensation that makes it hard to keep going or maintain the same pace, Malek says. Not penciling in enough recovery time between workouts and periods of high volume in your training can also play a role, Malek adds.<\/p>\n

Related Story3. Pain and Soreness in the Calves<\/p>\n

This could feel like a more intense calf soreness that crops at the end of your run and lasts for more than a couple days, limiting your daily functioning and leading to pain with activities of daily living, such as walking. Or, it could be a sharp pain along the inside of your arch, signaling tendon overuse, Foster says. Either way, these sensations can be a signal from your calves that the muscle group is weak and overloaded.<\/p>\n

Keep in mind calf soreness that dissipates within a few days and doesn\u2019t get in the way of your daily movements is likely just delayed onset muscle soreness<\/a> (a.k.a. DOMS), a totally normal response to exercise, Foster says.<\/p>\n

4. Tenderness and Pain in the Achilles<\/p>\n

Both the gastrocnemius and the soleus connect to the Achilles, so when the calves aren\u2019t strong enough to effectively absorb impact as you run, the tendon itself may take on more stress than it\u2019s conditioned for, resulting in pain and tenderness there, Malek says.<\/p>\n

Related Story5. Pain Around the Ankle<\/p>\n

Your calves extend down to your ankles, so when the calves are weak and unable to properly absorb forces, it can cause the soft tissue structures around the ankle to take on extra stress, leading to pain, Malek says.<\/p>\n

6. Sharp Pain at the Bottom of Your Foot<\/p>\n

Your calves play a big role in ankle stability, so when they aren\u2019t strong enough to support that joint as you run, your ankle can roll inward as you stride, causing the arch of your foot to collapse, which can place extra strain on the plantar fascia, a thick band of tissue on the bottom of your feet, Foster says. You may notice this pain during or after your runs, as well as with the first few steps you take in the morning, she adds.<\/p>\n

Related StoryHow to Strengthen Weak Calves<\/p>\n

All runners should regularly strength train their calves, but if you notice any of the above signs of weakness, incorporating more calf-strengthening moves into your routine may be a helpful next step. Below are three examples from Foster and Malek.<\/p>\n

Also important: Any time you\u2019re plussing up your running in some capacity\u2014for example, striding on different terrain, amping up your total volume<\/a>, or adding more speedwork<\/a> to the mix\u2014it\u2019s a good idea to do more calf-strengthening work, too, Malek says. This reduces your chances of overloading the calves by preparing the muscle group to handle the increased work you\u2019re asking it to take on, she explains.<\/p>\n

No matter which calf strength exercises you do, incorporate them into your strength workouts twice a week, Malek says. Give it about six weeks of consistent effort before expecting a noticeable change in your strength, she adds.<\/p>\n

Also important: If you log a lot of steps outside of your runs\u2014for example, you live in a big city and walk a bunch in your day-to-day\u2014it\u2019s important to prioritize regular calf stretching, too, Foster says. She recommends passively stretching your calves by spending two minutes a day on a slant board<\/a>. You can even do this while you brush your teeth, she adds, which can help it become an easy addition to your routine.<\/p>\n

1. Single-Leg Heel Raise<\/p>\n

Why it works: The same exercise that tests your calf strength is also a great one to regularly incorporate into your routine as it\u2019s one of the best ways to isolate and strengthen the calves. Foster suggests doing straight-leg heel raises (which target the gastroc) and bent-leg heel raises (which target the soleus). If you struggle with single-leg heel raises, start with double-leg heel raises or, as an even easier option, seated heel raises, Malek says.<\/p>\n

How to do it:<\/p>\n

Stand on flat ground, lift one foot off the ground.Press up onto toes of the grounded foot. If needed, rest a finger on the wall for balance support, but this should be a light touch.Pause for a second at the top.With control, lower heel back to the ground.Repeat.Start with 2-3 sets of 8-12 reps, with the eventual goal of reaching 25 reps in a row, Foster says.<\/p>\n

Trainer tips: Focus on symmetry in effort and heel height from side to side, Malek says. If you\u2019re someone who runs lots of hills, or if you otherwise want to up the challenge of the exercise, do it on top of a step or slant board so that you can work through a larger range of motion. This is a nice way for runners to test if they\u2019re ready for the conditions they\u2019re about to run, Malek says. You can also increase the difficulty by holding a dumbbell on the side that you\u2019re working.<\/p>\n

2. Single-Leg Balance<\/p>\n

Why it works: Standing on one leg may sound like a ho-hum task, but it\u2019s actually a great exercise to strengthen the calves, along with the small intrinsic muscles in your feet, Foster says.<\/p>\n

How to do it: <\/p>\n

Stand on one leg and close eyes, or keep eyes open and slowly turn head right to left.Try to maintain balance in this position for 30 seconds.Repeat on other side.Repeat for 2 total rounds on each foot. Do this as often as every day.3. Split Squat + Isometric Heel Raise<\/p>\n

Why it works: The exercise\u2014a twist on the classic split squat\u2014especially challenges the calves, and it also loads the Achilles while recruiting the glutes, quads, and hamstrings, too.<\/p>\n

How to do it: <\/p>\n

Stand tall with feet hip-width apart and place a weight plate (or small step) underneath one forefoot, heel hanging off. Plantar flex that ankle (toes away from shin) to raise that heel up.Step the other leg back several feet and place the ball of that foot on the ground, heel lifted. This is the starting position.From here, keeping a tall posture and engaging the core, bend both legs to lower down into the split squat. Stop with thighs parallel with the ground (or before that point, if mobility restrictions prohibit you from going lower, or your form starts slipping).Straighten legs to return to starting position.Repeat.Do for 2-3 sets of 12-20 reps per side.\"Lettermark\"<\/p>\n

Jenny is a Boulder, Colorado-based health and fitness journalist. She\u2019s been freelancing for Runner\u2019s World since 2015 and especially loves to write human interest profiles, in-depth service pieces and stories that explore the intersection of exercise and mental health. Her work has also been published by SELF, Men\u2019s Journal, and Cond\u00e9 Nast Traveler, among other outlets. When she\u2019s not running or writing, Jenny enjoys coaching youth swimming, rereading Harry Potter, and buying too many houseplants.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"People often celebrate the quads and glutes as the powerhouse muscles for running. But go a little farther…\n","protected":false},"author":2,"featured_media":427310,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[499,177730,103,61,60,63827],"class_list":["post-427309","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-fitr","tag-health","tag-ie","tag-ireland","tag-lifeservice"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/427309","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=427309"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/427309\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/427310"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=427309"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=427309"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=427309"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}