Possibly The Single Most Important Exercises for Any Marathon Runner

Key Calf Exercises for Marathon Runners

1) Seated Calf Raise

The seated calf raise targets the soleus muscle, a vital component for long-distance running.

How to Perform:



• Start with 3 sets of 10-12 reps with both legs.
• As you build strength, aim for 20 reps.
• Once achieving this, progress to single-leg raises to intensify the exercise.

2) Standing Straight Knee Calf Raise

This exercise focuses on the gastrocnemius muscle, crucial for explosive movements.

How to Perform:



• Begin with 3 sets of 10-12 reps using both legs.
• Work up to performing 20 reps.
• Then, move to single-leg raises for a more challenging workout.

3) Standing Bent Knee Calf Raise

The standing bent knee calf raise also targets the soleus muscle but in a different position, offering a comprehensive muscle workout.

How to Perform:



• Start with 3 sets of 10-12 reps using both legs.
• Progress to 20 reps.
• Then, transition to single-leg raises for increased intensity.

4) Loaded Toe Walks

Loaded toe walks help improve balance and strength in the calves.

How to Perform:



• Choose a challenging weight.
• Aim for 30 steps, 15 with the right leg and 15 with the left, moving slowly.
• Repeat for 3 rounds.

5) Isometric Calf Hold on Leg Press

Isometric exercises are excellent for building strength and endurance.

How to Perform:

• Find a challenging weight on the leg press.
• Hold your heel off the plate for 6-8 seconds.
• *Perform this on 3-4 times on both sides, alternating from left to right.
• Repeat for 3 rounds.

Tips for Effective Training:

• Progress Gradually: Avoid overexertion by gradually increasing reps and intensity.
• Consistency is Key: Regularly perform these exercises to see improvements.
• Listen to Your Body: If you experience pain beyond normal muscle fatigue, rest and seek professional advice.

Combining Exercises with Overall Marathon Training

While calf exercises are crucial, they should be part of a broader training plan that includes cardio, strength training, flexibility exercises, and adequate rest. Balancing these elements is essential for a holistic approach to marathon preparation.

Maybe look to work on 2/3 of the exercises above in a strength session. Aim for 2 strength sessions per week, with additional exercises for other muscle groups.

When to Seek Professional Help

If you're experiencing persistent pain or have concerns about your training regimen, professional guidance can be invaluable. At Chelmsford Physio, we're equipped to assist with tailored advice and physiotherapy treatment.

Conclusion

Strengthening your calves is a crucial aspect of marathon preparation, offering benefits in endurance, speed, and injury prevention. By incorporating these exercises into your routine, you can significantly enhance your running performance.

Remember, each runner's body is unique, and what works for one may not work for another. Therefore, it's essential to tailor your training to your individual needs and capabilities.

For personalised advice and professional physiotherapy services, feel free to contact Chelmsford Physio. We're here to support your journey to becoming a stronger, more resilient marathon runner.