Improve Lower Leg Strength for Trail Running with These 10 Calf Raise Variations

Improving lower leg strength for trail running is key to navigating the twists and turns of rugged terrain. Providing stability, absorbing impact, and uphill power are among the many functions of the lower leg muscles during trail running. Calf raises are one effective exercise to powering the lower leg muscles, but sometimes the standard calf raise isn’t the most effective form of this variable exercise. Let’s jump into why and how we can use 10 variations of calf raises to improve lower leg strength for trail runners. 

• Why variations are important
• Importance of lower leg strength for trail running
• 10 calf raise variations
• Tips to incorporate into training

Why Variations of Essentially the Same Exercise?

The lower leg muscles are constructed of the gastrocnemius (two heads, superficial) and the soleus (deeper) and unite to form the Achilles Tendon. Although there are many other exercises to strengthen the lower legs, calf raises are effective- especially given these 10 possible variations.

Calf raise variations are important to target different areas of the lower muscles, which have different functions and hold significance during activities such as trail running. Here’s why lower leg strength for trail running is so important:

Muscle Diversity and Balanced Development

Since each part of the muscle offers different functions, variations in exercise allow for overall lower leg development and strength.

Prevent Plateaus Through Progression and Muscle Adaptation

Variations allow for gradual progression of workload and intensity, allowing the muscles to adapt and strengthen overtime.

Increased Strength, Endurance, and Functional Fitness

Through diverse movements, calf raise variations promote lower leg strength for trail running and other daily activities such as walking, prolonged standing, and jumping.

Injury Prevention

By strengthening different parts of the calf muscles, these 10 variations can contribute to the stability and integrity of surrounding support structures, potentially reducing the risk of ankle and foot injuries, such as sprains or strains.

Understanding the Role of Lower Leg Strength for Trail Running

Well-developed calf muscles play a crucial role in trail running by providing strength, stability, and endurance needed to navigate the challenging terrains often encountered on trails. Here are a few ways that lower leg strength influences performance in trail running:

Uphill Climbing and Downhill Descents

Trail running often incorporates a mix of uphill and downhill running, which both rely on recruitment and varied engagement of the lower leg muscles. Uphill ascents can vary greatly in gradient and length, which heavily relies on calf strength to provide the necessary power to push off the ground and propel forward. On the contrary, downhill running engages the lower leg muscles to promote balance and control to manage increase of pace and technical terrain. Lower leg strengthening was essential to my training for Cayuga Trails 50K with over 6,000′ of elevation.

Stability on Uneven Terrain

Traversing technical terrain, including rocks, roots, and uneven ground, is no walk in the park. Improving lower leg strength for trail running aids in maintaining balance and quick reaction times, allowing trail runners to navigate these varying surfaces more effectively. Well-developed lower legs allow runners to make rapid adjustments in foot placement without over-straining supporting structures, further reducing the risk of foot or ankle injuries.

Endurance, Fatigue Resistance, and Speed

Power and speed are influenced by strong calf muscles, contributing to a more efficient push-off phase and faster strides. Strong lower leg muscles also delay onset of fatigue, improving overall endurance by allowing runners to run faster for longer distances without sacrificing form.

Shock Absorption and Reduced Risk of Injuries

Lower leg muscles, in addition to the foot, are the first point of contact with the ground. They help absorb the impact of each stride while running on hard or rocky surfaces. This shock absorption helps prevent excessive stress on surrounding joints and ligaments, further reducing risk of injury.

Exploring 10 Calf Raise Variations for Trail Runners

1: Standard Calf Raises

Standard calf raises are a fundamental exercise to promote lower leg strength for trail running. This can be useful to:

• Incorporate into any lower body strength routine- targeting the gastrocnemius and soleus, this contributes to well-developed lower leg strength
• Progress the difficulty- As strength improves, this exercise can be upgraded by using weights or completing on an elevated surface, allowing a deeper stretch and fuller range of motion.

2: Single-Leg Calf Raises

Simply the same exercise as the standard calf raise but performing it on one leg at a time. This can be useful to:

• Address muscle imbalances in each leg- promotes unilateral strength development
• Enhance ankle stability- full weight on each leg at a time increases load bearing through the movement

3: Seated Calf Raises

Performed in a seated position, these calf raises target the soleus muscle and reduce the involvement of the larger gastrocnemius muscle. This can be useful to:

• Reduce strain on the back- there is a decrease of spinal load as compared to standing exercises
• Increase time under tension- can be completed with more control, increasing contraction time which contributes to increased muscle endurance
• Recover from injury- overall less strain on the body and targeting the individual muscle that may contribute to specific injuries

4: Eccentric Calf Raises

Focusing on the lowering phase, eccentric calf raises need to be completed on an elevated surface to allow the heel to lower below the level of the toes. This can be useful to:

• Balance strength development- promotes improved control during the lengthening and shortening phases, important for resisting gravity and absorbing impact. This is one of the best exercises to promote lower leg strength for trail running.
• Promote tendon health and recovery- great loading opportunity for supporting tendons such as the achilles tendon and posterior tibial tendon

5: Donkey Calf Raises

Targeting primarily the larger gastrocnemius calf muscle, the donkey calf is completed in a unique position that promotes isolated muscle engagement. This exercise is useful to:

• Gain greater range of motion- completed on an elevated surface, this exercise targets both the lengthening and contracting phases, building strength throughout a larger range
• Promote progressive overload- completed with or without a machine, the donkey calf raise can be performed with additional weight allowing for continued strength gains

Here’s a good video demonstrating this exercise with or without added resistance, and without using a smith machine.

6: Calf Raises with Resistance Bands

Using resistance bands during the traditional calf raise offers an element of variable resistance that can be useful to:

• Increase muscle activation- the resistance bands provide continuous tension throughout the contracting and lengthening phases of a traditional calf raise
• Improve stability and balance- the use of resistance bands facilitates comprehensive activation of the ankle and foot muscles in addition to the calf muscles

7: Pulse Calf Raises

Pulse calf raises involve pulsing within a small range of motion at the peak of the movement to further challenge lower leg strength for trail running. This can be useful to:

• Complete as a warm-up or activation exercise- the pulsing motion recruits engagement of muscle fibers, increases blow flow, and prepares your calves for continued activity
• Improve overall muscle endurance- this exercise promotes increased time under tension, challenging the muscles to sustain contractions for an extended time period

8: Toes-In Calf Raises

Targeting the medial (inside) of the calf muscles, performing calf raises with toes turned inward can be useful to:

• Complete as part of a comprehensive warm-up- especially when combind with toes-out calf raises, the two separate heads of the gastrocnemius will be activated
• Address muscle imbalances- this exercise targets the inside of the calf muscle, addressing muscle imbalances and supporting inner structures of the lower leg

9: Toes-Out Calf Raises

Targeting the lateral (outside) area of the calf the muscles, performing calf raises with toes turned outward can be useful to:

• Complete as part of a comprehensive warm-up- especially when combind with toes-in calf raises, the two separate heads of the gastrocnemius will be activated
• Promote increased ankle mobility- this exercise targets the outside of the calf muscle, addressing muscle imbalances and encourages increased range of motion at the ankle joint

10: Calf Raises on Uneven Surfaces

Performing calf raises on unstable surfaces improves lower leg strength for trail running by mimicking the challenges of trail terrain. This can be useful to:

• Improve stability and balance- the addition of unstable surfaces involve maintaining equilibrium and provides proprioceptive feedback throughout the lower legs, ankles, and feet
• Facilitates adaptations into real activities- other than running on varied terrains, what better why to practice stabilization on uneven surfaces than mimicking it as best as we can?

Tips for Incorporating Calf Raise Variations into Training

The type of exercise and frequency of incorporating these calf raise variations into your training plan depends on various factors, including your current fitness level, training experience, and overall training goals.

• On average, overall lower body strengthening can be completed 1-3 times per week and lower leg exercises such as these calf raises, can be incorporated at least once a week.
• Intensity matters, and some of these exercises may be more appropriate for beginners. Reviewing the purpose of each exercise and working with a professional, such as a fitness trainer or physical therapist, can help determine which exercises are right for you.

Navigating the trails demands strength, endurance, and stability, signifying the importance of lower leg strength for trail running. Each of these exercises have specific purposes and a myriad of benefits. As always, listen to your body, tailor the exercises to your fitness level, and consult with a professional if needed for a well-rounded and effective trail running training regimen.

Disclaimer: I am an occupational therapist and fitness trainer by background, but all advice found here is generalized and not tailored to specific needs. Before starting any new workout regimen, it is important to consult your own healthcare professional and complete at your own risk.