You’ve certainly heard about training for runners more than once. […]
Publish date 29.08.2022
You can read it in 7 minut 159 views
When you are running, your calves and feet are working very hard. Unfortunately, these parts of your body are often neglected and are often the cause of injuries. This makes it impossible to work on better running techniques.
Most runners run from the heel. However, the best technique is to run from the midfoot. If you want to know more about these techniques, click HERE. To run properly, you need to strengthen your muscles. This is one of the basic principles. If you don’t, you can injure yourself badly: Achilles tendinitis, inflammation of the plantar aponeurosis or even you can end up tearing muscle attachments.
Every smart runner works on their running technique every day to prevent early mentioned injuries and so that training will bring better results. If you want to develop your skills and move in the right direction with your training, then you need exercises. They will be essential to avoid injury and strengthen your muscles.
Want to know some exercises that will help you achieve this effect? In this article, we will show you interesting and useful exercises for calves and feet.
Exercises not only strengthen your muscles, but also stretch them.
I am a runner and want to do exercises for calves and feet, but I am afraid of muscular and large calves. What can I do about it?
You should not worry about it. Why? Strengthening exercises are characterized by more repetitions and low loads. This, in turn, does not promote muscular hypertrophy, i.e. muscle growth. If you haven’t exercised your calves so far, then you will probably see that they become more pronounced after regular exercises for calves.
Before you get to exercise, you need to know a few very important things. Because of the fact that calves are composed mainly of low-shrinking fibers, they are very strong. This is why you should exercise them until you feel them strongly. What does it mean? Until you feel a slight pain in them. The number of repetitions is an individual matter. Some people will do an exercise 20 times, others 40 times before they feel something.
The proof that your exercises are good and effective is the soreness on the second day. if you don’t feel them, it means you need to put more effort into doing the exercises and do more repetitions 😉 However, remember that the soreness should be light, not strong so that you can’t walk. Slight pain is a good sign, but remember to exercise in moderation and exercise with caution.
Repeat this exercise 20 times on each leg.
This exercise not only will strengthen your feet, but also will allow you to work on your stability.
This is one of the exercises for the feet. The exercise is performed in different ways, such as jumping in place, jumping forward, and backward.
Do exercises for 1 minute for each leg.
It is one of the most basic and simplest exercises. What is more, you can add this permanently to your warm-up. It prepares your calves and feels good for running.
Repeat 20 times.
I guess that surely when someone hears “plank”, they have a killer exercise in front of their eyes. Although it may be hard for some people, it is very helpful. This exercise will allow you to work on the mobility of your foot. What is more, this is one of the best exercises for strengthening the muscles of the body.
Hold this position for about 30 seconds.
Do you want more exercises for calves and feet? We got your back! Start picking small objects like pens, wooden, or plastic small blocks with your foot. Beforehand, prepare yourself a bowl or bucket into which you will throw these small objects.
Perform such exercises for both feet.
Repeat this exercise 10 times.
You should do these exercises for 1 minute on each leg.
For this exercise, you need Pilates or rehabilitation bands.
This exercise will strengthen the toe’s long extensor muscle, as well as the tibialis.
Repeat this exercise 20 times for each leg.
Exercises on a sensorimotor cushion are excellent primarily, for improving stability and engaging the deep muscles more strongly. However, standing on such a cushion is equally demanding on the feet and other muscles. A lot of muscles are working during this exercise to keep the whole body in balance.
As a beginner, try to balance on the cushion while standing on it with both feet. The next step is to move to stand on one leg and then the other.
If you are advanced in this kind of exercise, then you can stand on one leg while changing the position of the raised leg: forward and backward. While doing this, bend your knees, lowering your center of gravity – it will be easier for you to maintain your balance.
We have for you two exercises:
After performing the above exercises, your muscles will need recovery. Auto-massage with a foam roller or a special ball helps with recovery:
Move the roller or ball slowly, focusing on particularly tense areas. This means that when you feel a sore spot, you need to hold the massage device for about 30-60 seconds. After this time, the muscles should relax and no longer hurt.
Now you know a lot of exercises for calves and exercises for feet. Thanks to them, you will be able to strengthen your muscles and run more easily. Have fun running and exercising!
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