More Lower Leg Explosion Improves Running Speed

Improve your lower leg (calves) explosion and your running speed will improve. The lower legs are often under-trained when you are training to improve your running speed.

The lower legs can provide 20% to 25% of the power needed for an explosive start. When you plan your workout routine, include more lower leg exercises like:



1) Explosive standing dumbbell calf raises (go as fast as possible to failure 3-4 sets). You can progress to one-legged calf raises.

2) Explosive lifts on the leg press with only your toes lifting the weight (3 sets/20 repetitions). You can progress to one-legged lifts.

3) Barbell calf raises using jumping motion (explode upward on your toes as if you are jumping). Do 3 sets of 20 repetitions. Progress to one-legged raises.

You can work the calf muscles more frequently than other muscle groups (up to 4 times a week) because they bounce back faster.

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Mark Dilworth, BA, PES
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