Raise and control
Use straight-leg and bent-knee calf raises. Runners need both gastrocnemius and soleus resilience.
Strength system
Strength For Runners.
Strength work is not bodybuilding. It is insurance for the miles: calves that tolerate load, hips that hold shape, hamstrings that do not fold late and a trunk that keeps form under fatigue.
Single-leg stability
Split squats, step-downs and single-leg balance teach the body to land without collapsing.
Glutes and hamstrings
Use bridges, RDLs and hamstring walkouts. Keep reps smooth, not heroic.
Hold shape late
Side planks, dead bugs and carries help posture when marathon fatigue arrives.
Two-session week
Enough to matter. Not enough to ruin running.
Session A after an easy run: calf raises, split squats, glute bridges, side planks. Session B after another easy day: step-downs, RDLs, soleus raises, dead bugs. Keep two reps in reserve.