# @just.jueit on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DTf_FKUCXAY
- **Gondola URL:** https://gondola.cc/posts/70436331-justjueit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/4dacc0c346.jpg
- **Posted:** 2026-01-14T17:39:42.000+00:00
- **Account Owner:** Tara Jue | ONLINE COACH (@just.jueit) — https://gondola.cc/just.jueit

## Caption

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

## Stats

- **Views:** 303,378
- **Likes:** 18,432
- **Shares:** 0
- **Comments:** 79

## Tags

anklemobility, anklesprain, runnerstrength

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