Single leg calf raise
The exercise every runner should do, and the base of most Achilles rehab.
Area
Calf and foot
Sets
3
Each set
15 each side
How often
Four days a week
How to do it
Stand on one foot on the edge of a step, holding a rail for balance.
Rise up onto your toes as high as you can.
Lower slowly, for three seconds, until your heel drops below the step.
Repeat, then switch legs.
Why it helps
Your calf takes up to eight times your body weight with every running stride. Slow, heavy calf work makes the tendon stronger and more patient.
Common mistakes
Bouncing at the bottom. The slow lowering is the important part. Start with both feet if one is too much, and add a backpack when fifteen feels easy.
