5 Min Must-Try Calf and Hamstring Routine for Runners

This calf and hamstring routine will help you build up your flexibility and strength and avoid those nagging calf and hamstring injuries. These are two common breakdown areas for runners, and it's important to keep them happy and healthy.

This routine is presented by Taina and guided by Dr. Tim DiFrancesco of TD Athlete's Edge, an expert in athletic performance and recovery. Dr. Tim developed this routine specifically for the None to Run community and beginner runners.

00:00 Introduction
00:32 3-Way Hamstring Floss
1:38 Bridge Iso with Heel Raise
2:25 All 4’s Toe Rockback
3:20 Yoga Pike with Knee Dip
4:05 Knees Bent Heel Raise
4:53 One Leg Heel Raise
5:44 One Leg RDL With Knee Drive
7:10 Modification - One Leg RDL
7:30 High Knees

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Download the Calf & Hamstring Strengthening Routine Here: https://www.nonetorun.com/calf-hamstring-routine

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None to Run helps true beginner runners go from zero to running 25 minutes straight in 12 weeks. Once you have your solid base, you can move on to our 5K, 10K, and Half Marathon plans.

Download our Running Plan PDFs: https://www.nonetorun.com/training-plans

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📋 Calf and Hamstring Routine for Runners

Three Way Hamstring Floss (3 reps per direction per side): Lie flat and grip gently behind the knee. Perform three reps extending the knee straight on (up and down). Then, let the leg cross the body for three reps. Finally, let the leg fall outward for three reps. This targets three different angles/portions of the hamstrings. Relax your head, neck, and shoulders, and breathe as you go.

Bridge ISO with Heel Raise (10 reps): Start in a tabletop bridge position. Work hard to get high up on your tiptoes during the heel raises. This strengthens the calves in a knee-bent position, which is crucial for healthy calf loading.

All Fours Toe Rock Back (10 reps): In an all-fours position, sit back to load through the feet and toes. This helps continuously expose the toes to the mobility they need for push-off during running. Great for calves, Achilles, and overall foot health.

Yoga Pike with Knee Dip Inward (5 per side / 10 total): Start at the top of a push-up position, then pike up. From the pike, dip the knees inward. This stretches the calves and hamstrings, strengthens the quads, and builds core and shoulder stability.

Knees Bent Heel Raise against Wall (10 reps): Use a wall, fence, or pole for support. Set up in a knees-bent position, then perform heel raises. This is a healthy way to load the calves, covering the knee-bent muscle nuances. Fight to get to the highest point of your tiptoes.

One Leg Heel Raise (5 reps per side): Perform this in a knees straight position to complement the bent-knee work. Stand tall with one knee at hip height. Go as high as you can on your tiptoes on the stance leg. Try to stay evenly across the bottom of the foot, avoiding rolling inward or outward. Work up to 10 reps over time.

One Leg RDL with Knee Drive (5 reps per side): This is the intermediate-to-advanced variation. Think of it as taking a bow, loading the stretch on the way down. The movement involves hinging at the hip, then coming up to a statue position with a knee drive. This builds hamstring flexibility, hamstring strength, and balance.

Modification: To build up to this, simply work on the hinging pattern and then park the foot instead of driving the knee.

High Knees (2 sets of 15 seconds, with rest): Run in place, thinking about pushing down but pulling the toes up through your shoes (if worn). This is important for loading the calves with impact-based work. Do not let your heels hit the ground; pull the knee up to hip height and push the other leg into extension.

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Видео 5 Min Must-Try Calf and Hamstring Routine for Runners канала None to Run