The Best Calf Strengthening and Stretching Exercises for Runners (Complete Guide)

Calf pain, tightness, Achilles strain, and recurring shin splints are some of the most common injuries affecting runners in South Africa. Whether you're training for the Comrades Marathon, Two Oceans, a 10km race, or weekend park runs, strong and mobile calves are essential for performance and injury prevention.

Your calves absorb a massive load with every stride, up to 6 to 8 times your body weight during running. If they’re weak or tight, that load shifts to the Achilles tendon, plantar fascia, knees, and even hips.

This guide covers the best calf-strengthening and stretching exercises for runners, how to do them correctly, and how to incorporate them into your weekly training.

Why Calf Strength Matters for Runners

Your calf complex consists of:

• Gastrocnemius – the larger, outer calf muscle (power & propulsion)

• Soleus – the deeper muscle (endurance & shock absorption)

• Achilles tendon – transfers force from the calf to the foot

Weak calves can contribute to:

• Achilles tendinitis

• Plantar fasciitis

• Shin splints (medial tibial stress syndrome)

• Calf strains

• Early fatigue in long-distance running

Strong calves improve:

• Running economy

• Stride efficiency

• Push-off power

• Hill performance

• Injury resilience

Best Calf Strengthening Exercises for Runners

These exercises target both the gastrocnemius and soleus - critical for endurance runners.

1. Double-Leg Calf Raises (Foundation Exercise)

Targets: Gastrocnemius Best for: Beginner runners or rehab phase

How to do it:

1. Stand upright with feet hip-width apart.

2. Slowly lift your heels off the ground.

3. Hold at the top for 2 seconds.

4. Lower slowly over 3-4 seconds.

Prescription: 3 sets of 15 reps 2-3 times per week

✔ Focus on slow control

✔ Avoid bouncing

2. Single-Leg Calf Raises (Runner-Specific Strength)

Targets: Gastrocnemius + stability. Best for: Improving unilateral strength

How to do it:

1. Stand on one foot.

2. Rise onto your toes.

3. Lower slowly with control.

Prescription: 3 sets of 12-15 reps per leg

Progression: Perform on a step to increase range.

3. Bent-Knee (Soleus) Calf Raises – Most Overlooked Exercise

Many runners only train with straight-leg calf raises. That misses the soleus, which is critical for endurance running.

Targets: Soleus Best for: Long-distance runners & Achilles protection

How to do it:

1. Slightly bend your knees.

2. Raise heels while keeping knees bent.

3. Lower slowly.

Prescription: 3 sets of 15-20 reps

This exercise significantly reduces Achilles strain risk.

4. Eccentric Heel Drops (Gold Standard for Achilles Health)

If you’re dealing with Achilles pain, this is essential.

Targets: Achilles tendon + calf complex

How to do it:

1. Stand on a step with heels hanging off.

2. Rise up with both feet.

3. Shift weight to one foot.

4. Slowly lower down over 4-5 seconds.

Prescription: 3 sets of 10-15 reps per leg

✔ Proven effective in Achilles rehab

✔ Do daily if rehabbing

5. Seated Calf Raises (Soleus Endurance Builder)

Targets: Soleus Best for: Marathon & ultra runners

Sit with feet flat and weight (dumbbell/barbell) across knees.

Raise heels slowly and lower under control.

Prescription: 3 sets of 15-20 reps

Best Calf Stretching Exercises for Runners

Tight calves restrict ankle mobility and increase injury risk.

Stretch after runs — not before speed sessions.

1. Gastrocnemius Wall Stretch

1. Place hands on the wall.

2. Step one leg back.

3. Keep the back leg straight and heel down.

4. Lean forward.

Hold for 30 seconds

Repeat 2-3 times per side

2. Soleus Stretch (Bent Knee Stretch)

Same position as above but:

✔ Bend the back knee slightly

✔ Keep heel down

Hold 30 seconds

Repeat 2-3 times

This stretch is critical for runners but often neglected.

3. Step Calf Stretch

Stand on a step and gently drop one heel below the level of the step.

Hold 20-30 seconds.

4. Foam Rolling the Calf

Foam rolling improves tissue quality and recovery.

✔ Roll slowly for 60–90 seconds per leg

✔ Pause on tender spots

Best done post-run or on recovery days.

Weekly Calf Strengthening & Stretching Exercise Program for Runners

Beginner Runners

• 2x per week strengthening

• Stretch after each run

Half-Marathon / Marathon Training

• 3x per week strengthening

• Include bent-knee calf raises

• Daily light mobility

Injury-Prone Runners

• Daily eccentric heel drops

• 3x per week soleus work

• Consider supportive insoles if biomechanical overload exists

Common Mistakes Runners Make

❌ Only stretching, but not strengthening

❌ Ignoring the soleus muscle

❌ Bouncing during calf raises

❌ Returning to speedwork too quickly after calf pain

❌ Wearing worn-out running shoes

When Calf Pain Needs More Than Exercises

If you experience:

• Persistent Achilles pain

• Recurrent calf strains

• Heel pain in the morning

• Tight calves that never improve

You may need:

• Biomechanical assessment

• Arch support or custom insoles

• Running gait analysis

At Footworxco South Africa, we assess foot structure, arch height, and load distribution to reduce calf and Achilles overload in runners.

Final Thoughts

Strong calves are not optional for runners; they are your shock absorbers, propulsion system, and injury shield.

By combining:

✔ Progressive calf strengthening

✔ Soleus-specific training

✔ Proper stretching

✔ Smart load management

You’ll run stronger, recover faster, and reduce your risk of Achilles and plantar injuries.

Frequently Asked Questions

How often should runners strengthen their calves?

Runners should strengthen their calves 2–3 times per week. Marathon and ultra runners may benefit from additional soleus-focused strengthening to improve endurance and reduce Achilles strain.

What is the best calf exercise for preventing Achilles tendonitis?

Eccentric heel drops are considered the gold standard for preventing and rehabilitating Achilles tendonitis. They strengthen the calf–Achilles complex and improve tendon resilience.

Should runners stretch their calves before or after running?

Dynamic mobility is best before running, while static calf stretching should be done after runs to improve flexibility and recovery.

Why do my calves get tight when I run?

Calf tightness can result from weak soleus muscles, limited ankle mobility, overtraining, poor footwear, or insufficient recovery between sessions.

Can weak calves cause plantar fasciitis?

Yes. Weak calves increase strain on the Achilles tendon and plantar fascia, contributing to heel pain and plantar fasciitis in runners.

Are calf raises enough for runners?

No. Runners should include both straight-leg (gastrocnemius) and bent-knee (soleus) calf raises, along with eccentric loading exercises for complete calf development.