Calf-Strengthening Exercises Tied To Vascular Health During Long Runs

Strong legs are essential for logging those extra miles, and your calf muscles are more important than you might think. Beyond helping you push off the ground, they are vital in maintaining healthy blood flow, especially during long-distance runs. 

Read on to find out how strengthening your calves can improve your vascular health, leading to better performance. Additionally, we'll share some of our favorite calf exercises and share whether the classic standing or seated calf raises help with blood flow and long-distance running, and how to incorporate them into your training.

What is Vascular Health?

Your vascular system is a component of the cardiovascular system, only focusing on the network of arteries, veins and capillaries. Vascular health refers to the condition and efficiency of your blood vessels, which transport nutrients and oxygen to your muscles. 

As you age, your arteries tend to thicken, narrow, and get stiffer. Proper blood circulation is essential for running, as it can reduce the risk of pain, cramping, and stiffness. Plus, your lower leg muscles (and all your other muscle groups, for that matter) require oxygen to function efficiently, especially during long runs. Aside from wearing compression clothing, you can do calf strengthening exercises to improve blood flow and, ultimately, your running performance.

Why Strong Calves Matter

You may have seen posts calling your calf muscles the “second heart.” It’s safe to say that, since they act as a flow diverter pump, helping squeeze blood from your lower legs back to your heart. The better your calf muscles work, the better your blood flows while running. Here's how calf strength can benefit your vascular health during long runs.

1. Better Propulsion

Your calf muscles propel you forward by lifting your heel. Without them, you wouldn’t even move. They contract and push you upward and forward—straight to the finish line. Therefore, the strength of your calf muscles may determine your power, stride and pace.

2. Enhanced Running Efficiency

A study found that after a 14-week muscle-tendon training program, runners used less energy to run, indicating an improvement in running efficiency. This progress seemed to be because the soleus muscle, a major calf muscle that supports prolonged activities, became more efficient at converting energy into work during certain phases of the running motion. 

3. Better Heart Health

The pumping action of calf muscles is essential for pushing blood from your legs back up to the heart. This makes it easier for your heart to do its job and ensures your legs get enough blood flow while running.

4. Injury Prevention

You've heard it before—if you're a runner, you need to be strength training to prevent injuries. Strong calf muscles and a healthier blood flow protect you against injuries. For instance, shin splints are often caused by overtight or weak triceps surae muscles — the gastrocnemius, soleus and plantaris muscles. How your calves perform while running may also impact your knees, as a strong soleus is key for a stable knee when bent. This is why doing calf-strengthening drills can help lower your risk of having discomfort while running.

5. Faster Recovery

Healthy blood vessels also bring in nutrients needed for muscle repair and growth. They also remove waste products that can slow down recovery. As you may already know, recovery periods are crucial for improved performance. If you have poor vascular health, it may take a while for your muscles to get the nutrients they need to recover, and you’ll feel sore and tired longer.

6. Improved Oxygen Delivery to Muscles

Your muscles require sufficient oxygen to function efficiently, especially when running. When you work out, your body produces more nitric oxide — a molecule that widens and relaxes your blood vessels, allowing a rush of oxygen-rich blood to your muscles. This gives you more energy and endurance for long-distance runs. 

Do Calf Raises Help With Blood Flow?

Yes. Calf raises and other calf exercises are a vital component for muscle gains and improved vascular health, leading to better endurance during long runs. Consider adding the following variations to your fitness routine.

Calf Raises

The classic calf raise is one of the most important exercises for improving long-distance running performance, helping prevent leg injuries. Standing calf raises target the gastrocnemius muscle and help long-distance running by supporting your feet and ankles. Additionally, it can create a more sculpted lower body appearance.

Here's how to do it: stand with your feet shoulder-width apart. Stand up on your toes, lift your heels, and slowly put them down. Do three sets for 15 reps for best results. To increase intensity, hold dumbbells in both hands or do a single-leg calf raise for better mobility and balance. Ensure smooth movements and avoid swaying or bouncing.

Try to do the seated calf raises at home. Sit comfortably and place your feet and toes flat on the floor. Push down on the balls of your feet and lift your heels off the ground. Raise both heels together or one at a time, then slowly lower back down.

Hack Squat Calf Raise Machine

Doing calf raises on a hack squat machine is ideal for runners looking to build muscle mass in their calves. The equipment provides stability, allowing you to fully engage your muscles. Position yourself on the machine with your feet secured on the platform. Lower your body like a traditional squat — bend hips and knees until your thighs are parallel to the ground.

Hold the position and raise your heels as high as possible. Ensure a neutral spine position, and don’t let your knees extend beyond your toes. Gently lower your heels and return to the starting position.

Seated Leg Press Calf Raise Machine

This calf raise variation is an effective way to activate and strengthen the soleus muscle. Do this on a seated leg press for better stability and endurance without stressing the knees. Sit on a leg press machine with your back straight. Place the balls of your feet around shoulder-width apart on the footplate. Adjust the equipment to straighten the legs and slightly bend the knees. Raise the heels, pushing the plate. Pause for a while before lowering your heels.

Donkey Calf Raises

Donkey calf raises activate the hamstrings by hinging your hips forward. This calf raise variation helps improve long-distance running performance and explosive movements like sprinting. Step on a raised block or step and stand before an object like a railing or bench, then adjust to waist height. Place your hands on the object and slowly raise your heels, feeling the deep stretch in your calves. Hold this position briefly before putting your heels back on the ground.

Farmer’s Walk on Toes

The Farmer’s Walk on Toes is a variation that involves walking with weights. Stand with your feet hip-width apart and hold dumbbells at your sides. Engage your core, keep your shoulders down, and lift your heels. Walk forward on your toes for a few seconds before returning to the starting position.

How to Prevent Calf Pain

Take these proactive steps to keep your calf painless and healthy.

• Do warmups: Always start your exercise routine with a proper warmup.

• Perform stretches: Incorporate gentle stretches after your workout to prevent tightness and soreness.

• Wear proper footwear: Choose a pair that provides adequate support for your ankle and feet when performing calf raises.

• Avoid overtraining: Make time for recovery to avoid repetitive strain.

  
  

Other Ways to Improve Vascular Health

Aside from calf raises, these habits can help improve your long-distance running performance.

1. Take a Walk

Walking is an excellent active recovery technique for runners training for a half-marathon or marathon. Instead of going for a long walk, try splitting the time into three segments and taking a stroll after every meal. Moving around, especially on your rest day, can induce better circulation. 

2. Eat Healthy Foods

What you consume can affect your vascular health. Consider adding these food options to help boost your circulation:

• Beets: This vegetable is an excellent source of nitrate, a compound essential for nitric oxide production. Eating more beets can loosen up the blood vessels and improve vascular health.

• Cayenne pepper: Capsaicin – cayenne pepper’s main compound — helps relax muscles in the blood vessels, allowing a healthier circulation.

• Garlic: This contains allicin that helps soothe blood vessels, making them more efficient in transporting oxygen to muscles.

• Grapes: A handful of grapes provides nutrients that help reduce inflammation and keep arteries healthy.

• Black and green tea: Studies show that these soothing drinks can help enhance vascular reactivity, supporting your body’s capacity to deal with physical and emotional stress.

  
  

3. Avoid Smoking

Cigarette smoking is a major contributor to heart problems, causing about one in every five deaths in the U.S. yearly. It’s an unhealthy habit that harms your blood vessels, heart, eyes, mouth, lungs and digestive organs. Even secondhand smoke can cause health problems. Quit as soon as you can and avoid going to places where it’s allowed.

4. Manage Your Weight

Obesity is linked to various chronic diseases, including hypertension, type 2 diabetes and sleep disorders. The fat material buildup can block the blood vessels, resulting in an unhealthy blood flow. Engage in more physical activities, get enough sleep, and cut calories. If you’ve tried everything and nothing worked, consult your doctor for a personalized plan.

5. Engage in Relaxation Techniques

Persistent stress can contribute to problems with the heart and blood vessels. Add stress management techniques into your routine to keep stress at bay. Regularly practice slow, deep diaphragmatic breathing, or pay attention to the sensations in your body as you run. Most importantly, prioritize proper sleep to give your body and mind ample time to recover after long-distance running.

Enhance Your Vascular Health and Running Performance With Calf-Strengthening Exercises

Strong calf muscles do more than just power your runs. They’re also key players in maintaining healthy circulation, especially during prolonged exercise. Now you know that calf raises help with blood flow and improved running performance, it’s time to incorporate them into your workout routine. Looking for more ways to incorporate strength training into your running routine? Check out these other leg day workouts for runners.