# @christianjdyer on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DSQuN0sjTC4
- **Gondola URL:** https://gondola.cc/posts/37872782-christianjdyer-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/8a0172e8a5.jpg
- **Posted:** 2025-12-14T22:54:01.000+00:00
- **Account Owner:** 𝗖𝗵𝗿𝗶𝘀𝘁𝗶𝗮𝗻 𝗗𝘆𝗲𝗿 (@christianjdyer) — https://gondola.cc/christianjdyer

## Caption

5 exercises every runner needs (but most skip):

• Soleus raises – The soleus absorbs massive load every step. Stronger = less calf/Achilles pain + better endurance late in runs.

• Step downs – Builds eccentric quad + knee control. This is braking strength… crucial for downhill running and injury prevention.

• Split-stance holds – Isometric strength where runners actually live: single-leg, mid-stride. Improves stability, stiffness, and efficiency.

• Split-stance calf raises – Trains ankle stiffness and force transfer in a running-specific position. Better push-off, fewer overload issues.

• Tibia raises (shins) – Balances the lower leg, improves foot strike control, and helps reduce shin splints.

Run more. But train smarter.
Save this + add it to your week. 🏃‍♂️🔥

#RunningStrength #InjuryPrevention #RunBetter #marathontraining #PerformanceTraining #runners

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## Tags

runningstrength, marathontraining, runners, runbetter, performancetraining, injuryprevention

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