Strong Legs, Strong Finish: 8 Calf Workouts for Marathon Runners

Marathon runners spend months training to be as fast as possible for their long-distance run. However, every runner knows the importance of exercise in preparation. Warm-up stretches are crucial to loosen your body, while calf workouts strengthen your legs for a more powerful push-off with each step. Here's everything you should know about exercising your calves before race day, plus a few movements you can incorporate into your practice.  Why Should Marathon Runners Do Calf Workouts? Calf workouts benefit marathoners by improving their agility and performance, allowing runners to more easily beat their records for time and distance.  Street running, in particular, adds pressure to your legs and feet. Building stronger calf muscles allows your legs to absorb the impact better and decrease your chances of injury. Nearly 50% of runners get hurt annually with runner's knee, stress fractures and iliotibial band friction syndrome in the hips. Likewise, 25% of all running injuries occur in the calf area and Achilles tendon. 8 Calf Workouts for Marathoners Marathon runners undergo rigorous training to get in shape for their race — a combination of strength training and aerobics to ready their bodies and prevent bodily harm. It is especially necessary for them to work out their legs, as street running puts a lot of pressure on their feet, calves and knees. Here are eight calf workouts for marathoners to incorporate into practice.  1. Single-Leg Calf Raises For this exercise, stand on one leg and lift the heel of your other foot off the ground. Hold it for a few seconds and rest, repeating the move with the opposite leg. Some people prefer to hold weights while they do this calf workout, which helps them build stability and balance as runners.  2. Stair Sprints Stairs sprints are an excellent cardio and strengthening workout for your calves. In fact, one study shows it can prevent cardiovascular disease and aid obesity. You have options for this exercise — sprint up and down stairs on your toes, walk up or run. Some people also do lunges or squat jumps. Just be careful not to trip and hurt yourself.  3. Calf Raises on a Step It is crucial to loosen up your muscles and widen your range of motion as you train for a marathon — calf raises help you achieve this by targeting the entire calf muscle. Use the balls of your feet to hang off the edge of a stair, then raise your heel and lower your feet slowly again. Like single-leg calf raises, you can use dumbbells for extra weight. 4. Toe Walking You can walk on your tippy toes anytime, anywhere, to ready your calves for a marathon. This straightforward exercise is great for short distances, gradually increasing how far you go. Right away, you'll notice a nice stretch in your feet and the back of your calves.  5. Runner's Stretch The lunge is the world's greatest stretch and among the most powerful calf workouts. Stand up straight and work your way into a lunge position with one leg behind you and your back upright. Lean into your knee until you feel a stretch in your calf. This exercise can soothe an Achilles tendon, too.  6. Jump Rope Who knew a grade school exercise like jumping rope could be the ultimate calf workout? Concentrate on making softer landings rather than a power jump — this will help prevent injuring foot ligaments. Modifying the jump rope exercise allows you to speed up your pace gradually. It also is an excellent aerobic workout. 7. Resistance Band Workouts A resistance band is your best friend when doing calf workouts. You can place the band around your feet, stretching your calf while standing on a flat surface — this will also help you build balance. Purchase a resistance band set for different strength levels and ensure it's made from soft, elastic latex for extra comfort.  8. Seated Calf Raises Isolate the soleus muscle in your calf with a seated calf raise. Start by sitting in a chair with your feet on a step or platform. Simply lift your heels and keep them in the air for a few seconds, lowering them slowly. To make your workout more challenging, add weights.   Tips for Doing Calf Exercises Whether you're running a marathon to win or just want to cross the finish line, you can do a few things to maximize your calf workouts effectively.  Include calf exercises in your warm-up and cool-down routines.  Always keep your back straight and your core engaged. Keep your knees slightly bent at all times to prevent injury.  Start with an easy load and gradually increase the difficulty of calf exercise.  Add repetitions or sets for variation. Choose exercises that utilize a full range of motion. Most importantly, be consistent. Muscular calves are a crucial component of a fast run, so you should train them more often to build resilience. How to Care for Calf Injuries Accidents and injuries happen when you're a marathoner. What's most important is you address your pain immediately so you can hit the ground running again. Care for calf injuries in the following ways: Take ibuprofen and acetaminophen to reduce inflammation and pain. Apply the RICE principle — rest, ice, compression and elevation — by applying ice packs for 20 minutes several times for 24-48 hours. Seek care from a physical therapist to rehabilitate your injury. Ease back into running with low-impact exercises — like swimming and walking — and lightly jogging for short distances.  Always listen to your body while training for a marathon. Note how intense your runs are and where bodily aches occur. If injuries happen often or you feel pain in the same spot, make an appointment with a specialist. Stride Toward Stronger Runs Running a marathon without adequate stretching and calf exercises risks serious injury, which can upend your dream of completing the race. The best way to prepare your body for long-distance running is to loosen and strengthen your leg muscles to their maximum range of motion. Take care of your body before, during and after runs to achieve your running goals safely.

If you’ve spent any time on social media, you may notice that some of your favorite fitness gurus are switching up their fitness routines to incorporate cycle syncing workouts. This revolutionary approach acknowledges the fluctuating hormone changes within the body, providing a more personalized and effective training program.  What Are Cycle Syncing Workouts? The idea behind cycling syncing is to optimize activities based on the body’s natural hormonal fluctuations throughout the menstrual cycle. By understanding these changes, you can tailor your workout routines to better support your well-being and performance. This approach recognizes that a woman’s body undergoes different physiological changes during each menstrual phase, and adapting lifestyle choices accordingly may lead to improved results and a greater sense of wellness.  However, it’s important to acknowledge that cycle syncing is still a relatively new concept, and there isn’t enough research to support its effectiveness yet. That’s not to say that it doesn’t work though, as studies have shown that hormonal fluctuations during menstrual cycles impact energy levels and mood.  Why Should Women Understand Their Menstrual Cycles? If you’re a woman of menstruating age, understanding your cycle is essential as it can tell you a lot about your health. Understanding the four phases isn’t just for women who plan to get pregnant but also those looking to get the most out of their workouts.  When you recognize the distinct phases — from the energy surge in the follicular phase to the energy dip in the luteal phase — you can personalize your workouts, nutrition and self-care routine to be in sync with your body’s natural rhythms.  The Four Phases While the length of a menstrual cycle may differ for each woman, it typically lasts 28 days on average. However, it’s still considered normal for a menstrual cycle to be 21 to 35 days long. The four phases are characterized by distinct hormonal changes impacting energy levels, strength endurance and stamina. You can optimize your workouts and follow your body’s natural cues by aligning your workouts with these fluctuations. The Menstrual Phase (Days 1-5) The first phase, the menstrual phase, is when the uterus lining sheds, resulting in menstruation. Hormone levels, particularly estrogen and progesterone, are at their lowest during this time. Women may experience lower energy levels and are more prone to fatigue and discomfort. It’s advisable to engage in lighter, lower-impact movement during this phase as it’s the perfect time for self-care practices, allowing the body to recover and recharge. Walking: Aiming for 30 minutes of brisk walking can improve blood circulation and reduce cramps and bloating. Taking your walk outdoors in the fresh air is a fantastic mood booster. Yoga: Yoga is a mindful movement that promotes relaxation and reduces stress. Focus on restorative yoga poses, like the bridge pose and savasana, to alleviate muscle tension. Stretching: Gentle, static stretches are great for relieving stiffness and improving flexibility. Pay extra attention to particularly tense areas, like your lower back and hips. The Follicular Phase (Days 6-14) As the menstrual flow subsides, the follicular phase begins. Estrogen levels start to rise, leading to a much-needed energy boost. This phase is optimal for more intensive workouts as many women find that they can push their physical limits during this time, making it an ideal period to focus on building strength and stamina. Switching up your workout routine can add excitement and challenge to your sessions, so take advantage of your body’s heightened capabilities.  Strength training: Take advantage of your increased energy and endurance by picking up some weights for compound exercises like squats and deadlifts. Focus on lifting moderate to heavy weights with proper form to build lean muscle and boost your metabolism.  Running: Cardio is a great way to make use of your increased stamina and energy levels. Running enhances your cardiovascular fitness and the release of endorphins boosts your mood. Include both steady-state runs and interval; training to maximize benefits.  Swimming: Swimming is a lower-impact cardio workout that’s much gentler on the joints but still engages multiple muscle groups. Consider interval training and various strokes for added intensity.  The Ovulatory Phase (Days 15-17) The ovulation phase occurs around the middle of the menstrual cycle when the ovary releases an egg. Estrogen levels peak during this time, resulting in a surge in energy, improved mood and enhanced physical performance. This is an excellent time for activities that demand peak performance. Women may find they feel more sociable and motivated during this phase, making it the ideal time to engage in group activities for team sports. High-Intensity Interval Training (HIIT): Your energy levels are at their peak during this phase, so HIIT workouts are ideal for fat burning and improving your fitness levels. Choose full-body workouts to really capitalize on your energy.  Spin classes: Spinning is lower-impact on your joints, but still provides a challenging cardio session. Adjust the resistance and speed according to your personal energy levels and enjoy the group atmosphere for added motivation.  CrossFit: CrossFit involves full-body functional movements for strength and endurance, focusing on compound movements like squats, deadlifts and cleans. The group atmosphere encourages a sense of community and competition.  Dance workouts: Participating in group fitness classes like Zumba is a fun and effective way to stay active during this phase. Dancing engages multiple muscle groups, improving coordination, balance and mood.  The Luteal Phase (Days 18-28) Progesterone levels rise during the luteal phase, preparing the body for a potential pregnancy. While energy levels may still be relatively high in the early part of this phase, they may start to dip as it progresses. Moderate-intensity movement and mind-body activities are recommended. This phase is also a crucial time for self awareness and self care, as some women may experience premenstrual symptoms such as mood swings, bloating, headaches and cravings.  Yoga or barre: Low-intensity, mindful movements can ease discomfort while promoting flexibility and balance. Include poses that target the hips, lower back and hamstrings as they tend to get stiffer at this time of the month. Pilates: Pilates focuses on controlled movements that strengthen the core and improve posture.  Strength training: When your energy levels are higher, opt for moderate weights with higher repetitions. Resistance training can help you maintain muscle tone without excessive strain, supporting metabolic health and overall strength.  Self-care practices: Make sure you get sufficient rest, adequate hydration, balanced meals and listen to your body cues during this time.  Embrace Cycle Syncing Workouts Revolutionize your fitness routine with cycle syncing workouts by embracing the natural ebb and flow of your menstrual cycle. You can optimize performance, manage your energy levels and create a harmonious balance between your physical and mental well-being by aligning your activities with hormonal fluctuation.

Imagine you’re out for a run and you’ve finally hit your stride when suddenly feel a sharp pain in your leg that stops you in your tracks. Or maybe it’s a gradual soreness that won’t go away. Unfortunately, many runners don’t have to imagine this scenario — calf injuries are one of the most common obstacles for athletes of all ages. Whether you’re currently dealing with an injury or trying to avoid one, being aware of common calf injuries, treatments and preventive measures is key. Why Do Runners Get Calf Injuries? The legs are clearly a runner’s most powerful tools, providing strength, speed and endurance for professional and amateur athletes alike. There are several causes for all types of calf injuries: Overuse: While you might be eager to hit the track or trail every day, running too much can lead to overuse injuries.  Increasing mileage too quickly: One of the most common mistakes runners make is increasing their weekly mileage too fast. While you might feel fine on the surface, you need time to adjust to the stress of running longer distances. Ramping up too quickly can lead to problems. Inadequate rest: Your body needs time to rest and heal between activities. If you’re running too much or not sleeping enough, your calves and other muscles could pay the price. Poor technique or form: Everyone’s form and gait vary slightly. However, poor posture, over-extended strides, bending at the waist and heel-striking are examples of poor form that can put too much pressure on your calves and cause injuries. Improper footwear: While running doesn’t require a lot of equipment, that means the gear you use is all the more important. If you have the wrong footwear, you could be more susceptible to foot, ankle and calf injuries that impact your ability to run. Muscle imbalances: Focusing on one muscle group over another can lead to muscle imbalances, which alter your stride or weaken your form. Common Types of Calf Injuries Not all calf injuries are the same. In fact, there are many different issues caused by running that can affect your calves. The most common calf injuries include: Tears and strains: A tear in the gastrocnemius or soleus muscle is a sudden, sharp pain in the calf that occurs mid-movement. These tears and strains can take anywhere from days to several weeks or months to fully heal. Achilles tendonitis: The Achilles tendon is the largest tendon in the human body and connects the calf to the ankle. Tendonitis occurs when it becomes inflamed, often due to overuse after increasing mileage or workout intensity. Shin splints: Two words that strike fear into any runner, shin splints are an overuse injury that manifests as pain in the shinbone. The stress can also affect your calves. Other injuries: Running involves your whole body, which is an interconnected system. Missteps or injuries in other parts of your body, such as the ankles, feet, knees and hips, can impact your legs and calves. Preventing Calf Injuries Caused by Running Whether you’ve experienced calf injuries in the past or you’re worried about developing one, you can take preventive steps.  Stretching: Taking a few minutes to stretch before or after a run is a good way to loosen up. Don’t push yourself too hard — just warm up your muscles to prepare for a good workout. You can foam-roll your calves after a run to lessen soreness and reduce injury risk. Proper warmups and cooldowns: You need to prepare your body for an intense workout with adequate warmup and cooldown periods. Start every run with a few minutes of light jogging. At the end of your run, slow down and try some dynamic stretches, like jumping jacks or lunges. Increase mileage gradually: If you’re trying to increase your monthly mileage, take it slow. A good rule of thumb is to boost your miles by no more than 10%-15% each week. Use the right footwear: While you don’t need to spend a fortune on new shoes, investing in proper sneakers can provide the support you need to avoid  Incorporate crosstraining: While you might prefer the track over the gym, adding a few strength training exercises to your workout routine can help prevent calf injuries. Building up your leg muscles and other parts of your body is a net benefit. Tips for Dealing With Injured Calves If you’ve suffered any kind of calf injury that interrupts your running routine, you should seek medical attention and professional guidance. Physicians, physical therapists and athletic trainers can provide expert advice, tailored to your needs, that gets you on the road to recovery. Returning to running after an injury is a gradual process. Additional tips for healing include the following: Adequate rest: While you might be eager to get back on your feet, all different types of calf injuries require time to heal. Rushing back to your regular pace could worsen your pain or reinjure the leg. Make sure you spend enough time resting to recover properly. Low-impact activities: Once you’re not feeling pain in your injured calf, consider exploring low-impact exercises to ease back into movement. Walking, cycling, swimming and yoga are gentler yet strengthening workouts that aren’t as hard on your body as running. You can keep up your fitness without risking reinjuries immediately. Stretching and flexibility exercises: If you don’t have a regular stretching routine or yoga practice, now could be a great time to start. These workouts loosen up your muscles and prepare them for higher-intensity activities like running. Avoid Injured Calves From Running A runner’s legs are the most powerful tool in their arsenal. Minor setbacks are often unavoidable on your fitness journey, but you can take steps to prevent serious injuries. From finding supportive footwear and stretching before every run to practicing the proper form while you’re on the track or trail, keeping your calves strong is in your best interest. If you do experience an injury, be patient and give yourself enough time to heal — you’ll be back on your feet in no time.

Are you one of those who thinks of your sunset years as a time to slow down on your exercise program? Nonsense. Keeping moving is one of the best ways to improve your strength, coordination and balance, maintaining your independence as you age.  However, you might have decided to give the gym a permanent pass in today’s COVID-19 age. It’s important to prioritize your safety — but you still need the right gear. Here are nine of the best pieces of home exercise equipment for seniors, including tools for every budget.  1. A Quality Set of Resistance Bands Resistance bands offer the ultimate in fitness flexibility, and it isn’t only because they’re made of pliable rubber. Are you one of those who plans to spend much of your golden years traveling? If so, you’ll want to add these devices to your must-have list. They slide into a suitcase without taking up much space or adding extra weight.  You can find multiple versions. The best sets come with various weights and attachments to suit every fitness level. A pair of comfort-grip handles makes these gadgets less painful to hold.  2. A Small Set of Dumbbells If you’ve decided to give the gym a permanent pass, why not invest in some weights for your home? You don’t need a fancy bench setup — a few pairs of inexpensive hand weights should suffice.  The best part? You can buy a full set or mix and match the weights that are perfect for you. The latter method also works if you’re on a budget and putting together your home gym one small step at a time.  3. An Under-the-Desk Bike  Entering your golden years doesn’t necessarily mean hanging up your apron anymore. Some seniors continue to work for financial reasons, while others, such as knowledge workers, find themselves bored without structured tasks to occupy themselves.  Get in a workout in your home office with an under-the-desk bike that lets you pedal while you crunch numbers or copy. You’ll improve your leg and cardiovascular strength while keeping blood flowing to your brain to help you focus.  4. A Hula Hoop Do you want to whittle your waistline? You probably learned one of the best exercises for doing so when you were a child.  A hula hoop is the ideal tummy toner to pick up for less than $25. You can find many in online stores with adjustable sizes that will suit both novices and experts. This weighted model increases the intensity and lets you burn calories in a fun way. Plus, it's detachable so you can carry it wherever you go — in the office, at the beach or while traveling.  5. Quality Walking Shoes  Walking is one of the best cardiovascular exercises you can do. You don’t have to focus on following any complex moves, letting your mind wander while you stroll. Plus, it’s inherently low-impact, easing stress on your joints.  You can further increase your comfort with the right shoes. Look for models with a comfortable fit and a supportive insole that cushions your feet, knees and back with each stride.  6. A Natural Jute Yoga Mat  Yoga is the ultimate mindfulness practice. You shut the outside world away and focus only on your breath and body movements. You don’t have to worry if you have zero experience. Poses like balasana or child’s pose and savasana or corpse pose are easy to execute for any novice.  However, practicing on the wrong surface can lead to injury, even broken bones. You need a quality mat that will support you when you try tricky moves. This version uses natural jute for superior sustainability and a surface that won’t slide when it gets sweaty.  7. A Set of Hand Grips Grip strength relates to your overall health and aging. It's correlated with various conditions, like Type 2 diabetes, stroke, cardiovascular diseases, chronic kidney and liver disease and some cancers and sarcopenia.  How many times have you stood in your kitchen, struggling with a jar lid? Strengthening your hands might seem like a detail you can overlook — until you encounter a package of pickles you can’t open.  A set of hand grips helps you maintain your strength as you get older. You can also stop asking your relatives to help you open this or that — you have it covered.  8. A Set of Fitness Dice Do you try to vary your workout? You can make doing so effortless — and more fun — with a set of fitness dice. A few rolls reveal the moves you need to do and the requisite reps.  You can use this tool to get your grandkids moving, too. Children love playing games and participating in physical activity. Get healthier while enjoying a new pastime together.  9. A Foam Roller  You could find a massage therapist who specializes in myofascial release — if you have deep pockets. Many insurance plans still fail to cover this holistic treatment.  If you don’t have the big bucks, make a foam roller your friend. It doesn’t take long to master a few moves for deep spine relief and muscle recovery. Apply it with pressure to sore muscles to recover from your last tough workout.  Best Home Exercise Equipment for Seniors You don’t have to go back to the gym to maintain fitness as you age. Stock your home with this best home exercise equipment for seniors and stay healthy through your golden years.  Original Publish Date: December 27, 2021 — Updated May 3, 2024

Even if you love your job, it’s tough to sit down for eight hours every day. You don’t get to stretch your legs or take breaks to release the tension in your back. It’d be nice to head to the gym on your lunch break, but you may not get enough time to go downtown. A 10-minute office workout could help you get your movement in. You don’t have to compromise your health goals to keep your job. This easy workout can totally transform your day. These simple moves are easy to do at your desk, in a conference room or wherever you clock-in every morning. 1. Simple Leg Lifts This is an easy exercise to hide under your desk. Push your seat back so you have enough room to extend your leg. Grip the bottom of your chair and straighten your leg, lifting it to a 90-degree angle with your toes pointed. Switch between legs for 15-20 lifts. 2. Quick Tricep Dips If you have a chair without wheels, you can do some quick tricep dips between phone calls. Put your hands on the front of your chair, facing forward. Dip down until your legs form a 90-degree angle and lift yourself back up. 20-25 dips could count as a quick round, but you can repeat it if you have more time. 3. Speedy Desk Squats Before you rush off to your next meeting, practice speedy desk squats. Push your chair as far back as you can and stand with your feet hip-width apart. Lower your hips as far down as you can without extending your knees over your toes. 25-30 squats will get your heart racing and strengthen your core muscles without breaking a sweat. 4. Seated Ab Rotations While sitting in your seat, stabilize your chair and twist your torso to the left. As you do, cross your left knee up towards your right shoulder. Repeat while moving side to side, switching legs as you go. You can also focus on one side at a time, with 15 twists in each round. 5. Rear Leg Pulses Hold onto your desk or a table and place your feet together. Bend one knee to draw your foot up to your rear. Flex your foot and raise your heel by a few inches, lowering it each time without putting your foot back down. Pulse each leg 20-30 times to work out your thighs and increase your average endurance without any equipment. 6. 90 Degree Wall Sits You may have done this move in a gym class and it’s easy to recreate at work. While you’re in your cubicle or even a bathroom stall, put your back against the wall. Slide down until your knees are at a 90-degree angle. Freeze in that position for as long as you can, or at least 30 seconds. You’ll immediately feel muscles in your legs and your core working to hold you up. 7. Wall Push-Ups It may seem awkward to get down on the floor for traditional pull-ups, so do wall push-ups the next time your schedule clears up. All you have to do is stand a foot or two out from the wall and lean in so you’re in a push-up position while standing. Push yourself away from the wall and back at least 30-40 times. This exercise is a great way to modify the traditional push-up position so you can strengthen your arms with less weight on your muscles. 8. Rapid High Knees Before you sit down in your chair, step back from your desk and draw each knee up, one at a time. Go as quickly as you can to perform rapid high knees without jumping. Repeat this movement for 30 seconds or until you’re out of breath. Start With a 10-Minute Office Workout The next time you’re dreading another day of sitting at your desk, try some of these new moves. Figure out which ones you enjoy and put them together to create a 10-minute office workout that will change your day and help you exercise more routinely. Make sure to plan a recovery day into your routine that will help your muscles repair themselves and be ready for your next workout in the future. Updated on April 12, 2024