Eccentric single-leg calf raise
Foot and calf · Advanced · in reps · per side
Why it helps your running
Achilles tendons that handle downhills and surges: the go-to move to keep them healthy.
- You'll need
- a step, a wall
- Tempo
- 4 s down, 1 s up, 1s pause
How to do it
- Forefoot on the edge of a step, rise up onto your toes with both legs.
- Lift one foot and lower on the other over 4 seconds, heel dropping below the step.
- Put the other foot back down to rise on both legs: never come back up on one.
- One hand on the wall for balance, not to push.
Common mistakes
- You come back up on one leg: the phase that matters is the lowering.
- The lowering is too fast, under 3 seconds.
- The knee bends during the lowering.
CautionMild discomfort in the tendon on the way down is fine if it stays light and fades afterwards; sharp pain, or pain that grows from one session to the next: stop and reduce the range.
Strength work, built into your plan.
Your coach picks your movements, their sets and tempo, and slots them into your week — with a guided session, minute by minute.