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Running coach Ania Gabb recommends heel-elevated squats as a regular strength exercise for her running clients. She says the movement works several leg muscle groups and may help prepare runners for the demands of running, but the report does not establish that it prevents injury.
Running coach Ania Gabb recommends heel-elevated squats for her running clients, saying the exercise works the calves, quadriceps, glutes and hamstrings while allowing a greater range of movement. The recommendation, reported by Fit&Well, is intended to help runners prepare their legs for training; it is coaching advice, not evidence that the exercise prevents injuries.
In the Fit&Well report, Gabb says calves are active through every phase of running and can be overlooked in leg-strength training. She describes the muscles as contributing to the force that propels a runner forward and helping absorb impact at the ankle and knee. She also says that, in her experience, some runners are placing more demand on their calves while running in carbon-plated shoes that encourage forefoot running.
Gabb’s suggested variation is a squat performed with the heels raised on thin wedges or weight plates. She says the setup can make it easier for people with tight calves or ankles to squat while keeping their heels supported, and can allow a deeper squat. The report presents these as reasons she favors the movement; it does not provide research showing that heel-elevated squats reduce injury rates.
For beginners, the report advises practicing first with bodyweight and raising the heels on two thin plates set hip-width apart. Keep the chest facing forward, lower the hips while the knees track apart, and rise by driving through the hips. Gabb suggests starting with three sets of eight to 10 repetitions with a barbell, or three sets of 10 to 12 with lighter dumbbells. She also recommends combining the squats with single-leg and regular deadlifts and calf raises a couple of times a week.
Building Strength Alongside Running
The recommendation is relevant to runners who want to include strength work in a weekly plan, particularly those who have not been targeting their calves. The exercise also involves several other major leg muscles, so it is presented as one way to train more than the calf muscles alone. Gabb’s advice is specific to her coaching practice, rather than a universal prescription for all runners.
Readers should distinguish the article’s injury-prevention framing from what the supplied reporting confirms. Gabb says strengthening the calves can reduce the risk of fatigue or injury, but the report does not cite a clinical trial or other evidence proving that this particular squat prevents running injuries. Strength work may complement running preparation; it cannot guarantee that a runner will avoid injury.
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Why Gabb Targets the Calves
Running places repeated demands on the lower legs. Gabb says the calves contribute throughout the running stride, while the soleus and gastrocnemius are two muscles within the calf group. The report says these muscles can receive less attention than other parts of leg training, despite their role in movement and propulsion.
The article also connects Gabb’s observation about calf workload to carbon-plated running shoes, which she says can encourage runners to land toward the balls of their feet. That is her account of what she is seeing among runners she coaches, not a finding about every shoe wearer or a quantified change in injury risk. The exercise itself is a modified standard squat, using a small heel lift to change the starting position.
“When you run, your calves are one of the main muscle groups used through every phase of the running action.”
— Ania Gabb, running coach, quoted by Fit&Well
Injury Prevention Is Not Proven
The supplied report does not state when it was published, provide an independent study of the exercise, or quantify how much it might affect injury risk or running performance. It is also unclear whether the advice applies equally to runners with different training histories, mobility, injuries or health conditions. Gabb’s observations about footwear reflect her coaching experience and are not presented with a measured comparison across shoe types.
Anyone experiencing pain or returning from an injury should not treat the exercise as a substitute for individualized professional guidance. The report gives general technique and starting-volume suggestions, but does not describe modifications for every runner or establish that all readers can safely squat to the same depth.
Start Light and Progress Gradually
The immediate next step for a runner interested in Gabb’s approach is to learn the movement with bodyweight, using a stable, low heel lift, before adding a dumbbell or barbell. The report advises against wearing running shoes for the exercise because their shape may shift weight forward; it suggests flat-soled weightlifting shoes or exercising without shoes. Readers should use a setup that is stable and comfortable rather than forcing a deeper squat.
Gabb’s suggested plan pairs the squats with deadlifts and calf raises a couple of times per week. The report does not give a scheduled follow-up or say that a new study is forthcoming. Whether the exercise suits an individual runner depends on their technique, training load and physical condition; people with persistent pain or a pre-existing condition can seek advice from a qualified health professional or coach before adding it.
Key Questions
What exercise does Ania Gabb recommend for runners?
Gabb recommends heel-elevated squats, a squat variation performed with the heels resting on thin plates or wedges.
Does the exercise prevent running injuries?
The report does not establish that it prevents injuries. Gabb recommends the movement as strength preparation, but no injury-prevention study or measured outcome is provided in the supplied material.
How should a beginner start?
The report advises practicing with bodyweight first. Gabb’s suggested starting volumes are three sets of eight to 10 repetitions with a barbell or three sets of 10 to 12 with lighter dumbbells, but beginners should first become comfortable with the movement.
What other exercises does Gabb suggest?
She recommends pairing heel-elevated squats with single-leg and regular deadlifts and calf raises a couple of times a week.
Should runners use running shoes for the squat?
The report advises against running shoes because their construction may tip the wearer forward. It suggests flat-soled weightlifting shoes or exercising without shoes, provided the surface and setup are safe and stable.
Source: fitandwell.com
