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Pocketmags Digital Magazines

BULLETPROOF YOUR LOWER LEGS

SUFFER FROM SHIN SPLINTS, PLANTAR FASCIITIS OR PERSISTENT CALF NIGGLES? USE THESE MOVES TO IMPROVE STRENGTH IN YOUR LOWER LEGS AND FEET, HELPING YOU WARD OFF INJURY FOR GOOD

- Masterclass

WEIGHTED ABC CALF RAISES

Muscles: Calf muscles (gastrocnemius, soleus)

Why do it?

Weak calf muscles can lead to a variety of injuries, not only in your calves but also in your knees, hips and lower back.

Technique:

• Stand with your feet hip-width apart and toes pointing forward

• Hold a weight in each hand

• Lift your heels off the floor

• Slowly lower your heels back to the floor

• Complete one set

• Turn your toes in and repeat the same move a second time

• Turn your toes out and repeat the same move a third time

Watch points:

To increase the intensity, stand on a step and perform the move as above, with heels lifted off the step.

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About Women’s Running

Think you’re too old or not fit enough to start running? Or perhaps think you’re the wrong body shape? The April issue of Women’s Running, on sale 22 February, will make you think again. Find out why running is so accessible, despite these preconceived barriers, and use our ultimate beginners’ training plan to get you started. Get inspired by our cover star, Paralympic athlete Stef Reid MBE, who despite losing her leg in a near-fatal boating accident, went on to become the reigning World Champion in long jump. You’ll also hear from three women who refused to let their disability, weight or cultural barriers stop them from running. Worried about injury setting you back? Don’t miss our 10 top tips for injury prevention, or our lower-leg workout, designed to combat shin splits, plantar fasciitis, calf niggles and more. With marathon season looming, we’ve also got essential advice for you on staying hydrated – as well as reviews of the latest gels, bars and drinks – to help you perform at your best, in training and on race day. You’ll also find our usual kit reviews, expert training advice and inspiring runner interviews.