Your Path to Pain-Free Running

Before we proceed, if you are already dealing with plantar fasciitis or Achilles tendinitis, you will still find these movements beneficial. However, if you’re experiencing severe pain, it’s best to consult a healthcare professional before trying these exercises. This routine is designed for most individuals, but some may need additional modifications to maximize its benefits.

Aim to incorporate this program into your routine at least 3–4 times a week. Ideally, practicing it daily is even better. For optimal results, perform these exercises 15–20 minutes before your run. I’ve also included three variations for you to explore. If time permits, consider doing them all as a mini-program to enhance your endurance and strength!

As with all exercise routines, work within your maximum pain-free range and take each movement slowly. Consistency is key. While this may not be the most exciting workout, it is effective. Stick with this regimen, and you’ll begin to notice significant improvements in the coming days and weeks.

Let’s get started!

1. Ball Squeeze Calf Raise

Application: 2 sets of 12–15 repetitions

Instructions: Place a ball between your heels and perform regular calf raises. Hold the top position for 2–3 seconds and maintain pressure between your heels throughout. This small adjustment helps engage your tibialis posterior, promoting better fascia health and enhancing the connection between your leg and foot.

2. Seated Calf Raise with Weight

Application: 2 sets of 10–15 repetitions per side

Instructions: Sit in a chair with a small block or book under your target foot. Use a moderate weight on your knee while performing calf raises through your full range of motion. Aim for brief pauses at both the top and bottom of each raise to maximize strength and endurance. This exercise is excellent for runners aiming to strengthen their soleus muscle and fortify the Achilles tendon.

3. Quick Rebound Calf Raises (Single-Leg)

Application: 2 sets of 15–20 repetitions per side

Instructions: Support yourself with one hand while balancing on one foot. Perform quick rebounding calf raises, ensuring that you reach your maximum range of motion with each rep. If you’re not yet ready for the single-leg variation, feel free to start with bilateral calf raises.

Exercise of the Day: Toe-Elevated Heel Raises

Application: 2 sets of 10–12 repetitions per side

Instructions: Roll up a towel and place it under the toes of one foot, ensuring the elevation is at least 2–3 inches for optimal tension through the plantar tissues. Once comfortable, lift the heel of your planted foot and hold for 4–5 seconds at your maximum pain-free range. Complete a full set before switching sides. If balance is an issue, use a wall or pole for support. While enhancing joint stability is important, the primary goal is to maximize your range of motion for improved foot and Achilles health. If time is tight, this is one of the most efficient ways to activate numerous running-related muscles and joints, enhancing performance and reducing pain.

A New Opportunity for Runners

I’m thrilled to announce the launch of personalized running coaching on my website! This has been a long-awaited dream, and with spring races approaching, it’s the perfect time to focus on all aspects of your training.

Together, we’ll develop a customized training plan tailored to your specific goals and current fitness levels, taking the guesswork out of your routine. With my background in kinesiology and strength conditioning, we’ll incorporate injury prevention strategies and strength programming to keep you on track. Plus, you’ll receive weekly text support to adjust workouts and maintain balance in your life—a recipe for lasting success!

This service is suitable for all fitness levels, whether you’re new to running or aiming for a personal record in a half-marathon. If you’re interested, you can find more details on my website.