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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.
You're a beginner if... you're a walker or weekend jogger or if three miles is a challenge. The Couch to 13.1 beginner plan takes you from a zero base of running to the half-marathon distance slowly to avoid injury and to get your body used to a jogging routine.Download the training plan here.ou're a walker or weekend jogger or if three miles is a challenge. The Couch to 13.1 beginner plan takes you from a zero base of running to the half-marathon distance slowly to avoid injury and to get your body used to a jogging routine. Download the training plan here.