To do a calf raise properly, stand with the balls of your feet on the floor or the edge of a step, rise as high as you can onto your toes, pause for a moment, then lower slowly for about three seconds. For runners, the best approach is to do both a straight-knee and a bent-knee version, and build up to single-leg raises off a step with added weight.

Calf raises look almost too simple to bother with, which is why so many runners rush them. This guide, part of our how to do it properly series, covers cues, a progression ladder, common mistakes, a 4-week plan and where they fit in a hybrid week. If your calves already feel sore or tight, start with our guide to tight calves and calf pain when running, then come back here.

What muscles do calf raises work?

Your calf is made of two main muscles that join into the Achilles tendon at the back of your heel.

• Gastrocnemius. The bigger muscle you can see. It crosses the knee and the ankle, so it works hardest when your knee is straight.
• Soleus. A flatter, deeper muscle underneath. It only crosses the ankle, so bent-knee raises put more of the load on it.
• Achilles tendon. The thick tendon linking both muscles to your heel. It is loaded on every rep.
• Feet and ankles. Small muscles keep you steady, especially on single-leg raises.

Experts debate how much a bent knee isolates the soleus. Do both versions and you are covered.

Why should runners do calf raises?

Every stride asks your calves to catch your body weight and push you forward again, thousands of times a run. Research using computer models of running suggests the soleus does a large share of the work holding you up and driving you forward at everyday speeds, so it is worth training on purpose.

Stronger calves may help you:

• Handle more mileage and hills before your calves start to tighten up.
• Hold your form late in a long run, when tired calves often fade first.
• Feel steadier on trails, kerbs and uneven ground.

Calf raises also feature in many physio programmes for calf and Achilles niggles. Our guide to Achilles tendonitis for runners explains the warning signs. Strength work supports your running, but it cannot promise to prevent every injury.

How do you do a straight-knee calf raise step by step?

1. Stand tall, feet hip-width apart, toes forward, one hand resting lightly on a wall for balance.
2. Keep your knees straight but not locked, with your weight between your big toe and second toe.
3. Push through the balls of your feet and rise as high as you can. Think straight up, not forward.
4. Pause for a second at the top without letting your ankles roll outwards.
5. Lower slowly for about three seconds until your heels are back on the floor. Do not drop or bounce.
6. Breathe out on the way up and in on the way down. That is one rep.

Once that feels easy, stand on the edge of a step and let your heels sink below it at the bottom. The extra range means a bigger stretch under load, so only go as low as feels comfortable.

How is the bent-knee calf raise different?

Same pattern, but your knees stay bent throughout, shifting more work to the soleus. Two easy options:

• Standing bent-knee raise. Hands on a wall, knees bent a little (a quarter squat or less). Keep that bend fixed as you rise and lower. If your knees straighten, it has become a straight-knee raise.
• Seated calf raise. Sit with your knees at about 90 degrees and a dumbbell resting on your thighs near your knees. Lift your heels high, then lower slowly. A seated calf raise machine does the same job.

What does the progression ladder look like?

Climb one rung at a time. Move on when you hit the target with full height, slow lowering and no pain.

Give the bent-knee version its own, shorter ladder: seated with no weight, then seated with a dumbbell on your knees, then a standing single-leg bent-knee raise.

As a rough benchmark, many physios like runners to manage around 25 controlled single-leg raises each side, close to the typical figure in studies of healthy adults. Treat it as a guide, not a pass mark, and watch for big gaps between sides.

How do you add weight and use tempo?

Body-weight raises get easy quickly. Adding load keeps you progressing.

• Dumbbell or kettlebell. Hold it on the working side, other hand on a wall.
• Loaded backpack. Handy at home. Add a little more each week.
• Gym machines. Calf raise machines, a Smith machine or a leg press let you load heavily with less balance needed.

Tempo matters as much as weight. Start with one second up, a one-second pause and three seconds down. The slow lowering stops you bouncing through the rep. Holding the top for 20 to 30 seconds at the end of a set builds endurance. Only add weight when every rep still reaches full height.

What are the most common mistakes, and how do you fix them?

How many sets and reps should you do?

For most runners, 2 to 3 sets, two or three times a week, is enough. Beginners can start with 2 sets of 12 to 15 on two legs, then 3 sets of 8 to 15 each side on the single-leg rungs (fewer reps with weight). Finish each set with a rep or two in the tank, especially in a long-run week.

Here is a simple 4-week block. If a week feels too hard, repeat the one before.

How do calf raises fit into a hybrid week with running?

Calf raises take minutes and need almost no kit. The main rule: keep heavy sets out of the 24 hours before your hardest runs. Here is one way a hybrid week could look.

Our beginner strength plan for runners shows how calf work sits within a full routine. Edge treats running, strength and HIIT as one plan, so calf work is placed around your runs, not against them.

When should you stop and get your calves checked?

Some soreness a day or two after a new calf session is common and usually fades within a few days. Stop and speak to a physio or your GP if you notice:

• Sharp or sudden pain in your calf or Achilles during a rep.
• Swelling, bruising or a lump around the tendon.
• Achilles pain or morning stiffness that worsens week to week.
• Calf pain with warmth, redness or swelling not linked to training. Get medical advice promptly.

This article is general guidance, not medical advice. If you are new to exercise, returning from injury, pregnant, or managing a health condition, speak to your GP before starting, and see a physio for any niggle that does not settle.