Are you a pro marathoner or just starting to lace up your running shoes?
It doesn’t matter because caring for your muscles is key to enjoying those miles.
One area that often gets neglected but deserves some love is our calves. These trusty muscles work hard to keep us moving forward, so let’s give them the attention they deserve.
We will talk about some super simple and effective calf stretches that every runner can easily incorporate into their routine:
Dynamic Calf Stretches For Runners
Here are a couple of calf stretches runners should do for better performance:
1. Standing Calf Stretch
The standing calf stretch is a particularly beneficial stretch for runners as it targets the muscles in the calves, aiding in improved flexibility and range of motion.
This stretch helps prevent tightness in the calf muscles, reducing the risk of injuries such as strains or Achilles tendon issues.
By incorporating the standing calf stretch into a pre-run routine, runners can enhance their overall performance and maintain healthier lower leg muscles.
How to do it?
- Stand facing a wall with your hands pressed against it.
- Take a step back with one foot, keeping it straight, and the other foot forward with a slight bend in the knee.
- Keep both heels on the ground and lean forward, feeling the stretch in the calf of the extended leg.
- Hold for 15-30 seconds and switch legs.
2. Downward Dog Calf Stretch
Incorporating the downward dog calf stretch into a runner’s calf stretching routine provides a comprehensive stretch for the entire back of the legs, including the calves.
This stretch improves flexibility and encourages better blood circulation to the lower extremities.
By regularly performing the downward dog calf stretch, runners can alleviate muscle tightness and contribute to increased agility and endurance during their runs.
How to do it?
- Start in a plank position, then lift your hips toward the ceiling, forming an inverted V shape.
- Press your heels down toward the floor, feeling the stretch in your calves.
- Keep your head between your arms and hold for 15-30 seconds.
3. Stair Calf Stretch
The stair calf stretch is a targeted and effective way for runners to stretch and strengthen their calf muscles. This stretch helps lengthen the gastrocnemius and soleus muscles, promoting greater flexibility.
Additionally, the stretch can aid in preventing or alleviating conditions such as shin splints.
Regularly incorporating the stair calf stretch into their routine allows runners to maintain supple calf muscles, reducing the risk of overuse injuries.
How to do it?
- Stand on the edge of a stair or raised surface with your heels hanging off.
- Lower your heels below the level of the step, feeling the stretch in your calves.
- Hold for 20-30 seconds, and repeat as needed.
4. Eccentric Calf Raises
Eccentric calf raises are an excellent strengthening exercise for runners, specifically targeting the calf muscles. This exercise emphasizes the lengthening phase of the muscles, contributing to improved eccentric strength.
Enhanced eccentric strength can be beneficial in preventing muscle imbalances and reducing the risk of injuries such as calf strains.
Integrating it into a runner’s calf strength training regimen can lead to more robust lower leg muscles and better overall running performance.
How to do it?
- Stand on the edge of a step or a sturdy surface with your heels hanging off.
- Rise up on both toes using both legs, then slowly lower one heel below the step using only the calf muscles of that leg.
- Use the other leg to return to the starting position and repeat for 10-15 repetitions on each leg.
5. Runner’s Lunge Calf Stretch
The runner’s lunge calf stretch is a dynamic stretch that not only targets the calf muscles but also engages the hip flexors and quadriceps.
This is one of the best calf stretches for runners as it promotes increased flexibility in the calf area and helps prevent muscle imbalances between the lower and upper legs.
By incorporating the runner’s lunge calf stretch into their warm-up routine, runners can prepare their muscles for the demands of running and reduce the likelihood of tightness or discomfort during and after their workouts.
How to do it?
- Start in a lunge position with one foot forward and the other extended back.
- Keep the back leg straight, heel on the ground, and bend the front knee.
- Feel the stretch in the calf of the extended leg.
- Hold for 15-30 seconds and switch legs.
Over To You
Taking a few minutes to stretch your calves can make a world of difference in how you feel during and after your runs.
It’s not about being a contortionist or holding stretches for an eternity – consistency is key.
So, make friends with these easy calf stretches for runners and add them to your pre-run and post-run rituals.
