1. Strength Training
Calf strength is essential for injury prevention. Both strength and resilience in the calf muscles can be improved by including calf specific exercises in your programme. Here are our top 3 calfs exercises to try out:
It is also important to strengthen the surrounding muscles including the hamstrings and quadriceps as their strength aids in balance and gives crucial support to your calf muscles during running.
Running shoes that are tailored to your individual foot shape and running style can be helpful for protecting your calves and preventing irritation. We recommend going to a running specialist who can give you a gait analysis along with a shoe fitting to help find the right pair for you. It is also advised to replace your running shoes on a regular basis as they lose cushioning and support over time. This can increase the risk of calf discomfort and injury. Check out this guide to help you find the right pair for you.
3. Gradual Increase in Intensity
To allow your calf muscles to adapt gradually, avoid abrupt increases in mileage or intensity. You can lessen the risk of strain and injury by gradually increasing your running volume and pace. Whilst you are building your running mileage, you can consider cross-training to boost your fitness. Swimming, cycling, and weight training help to diversify your routine and provide respite to your calf muscles. This comprehensive approach not only improves your overall fitness, but it also reduces the strain on your calves, resulting in a more sustainable and pain-free running experience.