STRONG RUNNER BLUEPRINT: STRONG ANKLES Most runners never train their ankles… and it shows. 😅 Strong, resilient ankles help you absorb force, stabilize each step, and transfer power more efficiently when you run. Here’s how I train them ⬇️ 💪🏼Strength Tib raises: 2–3 sets x 10-12reps weighted Calf raises (slow + controlled): 3 sets x 10–15 reps 💪🏼 Control + range • Ankle CARs: 1–2 sets x 6-8 slow reps per side Can perform daily or as part of your warm-up 💪🏼 Single-leg stability Split squats, single-leg RDLs, step-ups 2–3 sets x 6–10 reps per side of one or two max 2x per week after your main lifts 💪🏼 Plyometrics Pogos, low-level hops, controlled landings 2–3 sets x 15–30 seconds 1–2x per week, after warm-up or before runs Need more support and guidance? 🔗 in b!o to apply for 1:1 online coaching! #anklemobility #anklesprain #runnerstrength