Injury Prevention for Runners: Focus on Calf Raises

To prevent injuries in runners, focus on strengthening the plantar flexors, quadriceps, and glute muscles. Weighted calf raises are recommended as the most important exercise, both standing and on a seated machine to isolate the soleus. Runners tend to get 50% of their injuries in the foot, ankle, knee, and soleus muscles. Instead of high reps, go heavy with six to eight repetitions for three to four sets.