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Photo by Mitch Mandel. Eccentric Calf Raises: Stand on a step with your heels hanging off the edge. Holding on to the rail, first push yourself up (concentric movement), and the very slowlyâto the count of 10 secondsâdrop your heels below the level of your feet (eccentric strengthening).Push back up and repeat.Do three sets of 15 daily.ccentric Calf Raises: Stand on a step with your heels hanging off the edge. Holding on to the rail, first push yourself up (concentric movement), and the very slowlyâto the count of 10 secondsâdrop your heels below the level of your feet (eccentric strengthening). Push back up and repeat. Do three sets of 15 daily.
In general, if you're a recreational runner, try to supplement your 3-4 days of running with 2-3 days of cross-training. If you're a competitive runner and run 4-6 days a week, you can substitute a low-intensity cross-training workout for an easy run or a rest day on 1-2 days week. 1  Cross-training can also be great for runners who are traveling and may not be able to run outside or on a treadmill, but have access to other sports.