Five calf exercises for new runners

Category: Rehab and exercise

Calf strength protects the Achilles tendon and the shin, and it builds quickly with simple heel raises.

Do each exercise slowly and with control, and count the repetitions rather than the time. Two or three short sessions spread across the day work better than one long effort.

A little discomfort is normal, but sharp pain or pain that lasts into the next day means you should reduce the load. Build up in small steps every few days.

Your programme should change as you get stronger. At your follow-up session we will adjust the exercises, add resistance and check your technique.