2-up-1-down calf raise
1. Stand on a step, with both heels unsupported.
2. Take one foot away, and lower on a straight leg for 3-5-seconds. At the end of your range, push back up using both feet. Progress by adding load. Do 8-12 reps on each leg.
Now do a set per side with the knee of your working leg bent. ‘ We don’t run with a straight knee and it’s important to activate the same fibres – at the same joint angles – as in running,’ says biomechanics professor Tony Blazevich.