Every Runner SHOULD Pass This Test... (BUT 93% WON'T) | Bulletproof Runners

[@gregx8245]

What evidence do you have that this is a valid "test" for sufficient calf strength? I bet it's zero evidence. I bet you just made up 3x30. So please provide your evidence.

[@bulletproofrunners]

I've picked 3x30 reps loosely based upon the research and normative values stated in the work you can download here: www.researchgate.net/publication/315515008_Updated_reliability_and_normative_values_for_the_standing_heel-rise_test_in_healthy_adults, assuming that runners should over-perform vs the "normal population". Of course, although I've said 3x30, expected normative values will decrease with age.

[@joep5153]

Greg, better if you simply ask your question and keep your suppositions to yourself. However, if your intention is to portray yourself as a know-it-all jerk, at least share your vast knowledge on the subject.

[@mcstrangelove]

You must be new here. It's okay that you can't do the calf raises. Work harder.

[@jimbog9785]

@@bulletproofrunnersWhy three sets? Why not a single set of 40-50? As to Greg's above suspicion, the paper doesn't study or find any connections with injuries. I think it obvious that the reps will be correlated with injuries. But maybe the ability to do 3x40 reps would have a 10 times reduction in injuries compared to 3x30. Or the opposite, maybe 3x25 is as good of an indicator as 3x30. The single leg HTR could also be another way to measure how overweight someone is. What if the reps were strongly correlated with BMI? Someone should run (pun intended) a study looking at HTR reps and injuries in runners!

[@HealthandExercise-ht1zl]

You could have asked that question in a nice way, or even neutral. Why go out of your way to be rude?

[@SteveBurns80]

I passed this test fairly easily, and I don't do any calf specific excercise, I also don't do a lot of running, only around 12klm per week if I'm lucky. I do however do it all barefoot.

[@alanbaskaev3907]

Will defo try this later this week. Thanks mate❤

[@vincentcrowley5196]

As someone who has struggled with calf tightness and shin splints i have found this exercise helps . Plus the other one on strengthening ankles standing on a barbell plate

[@jasonmoody8699]

Cheers James - I definitely found my calf issues when I upped my mileage last time. A good simple set for any runner to do at home

[@blancamancilla2646]

I have read the 3 x 30 elsewhere a long time ago. Thanks for the other exos, I do need to incorporate those in my routines.

[@Rationalskeptic49]

Watched this after the email from you. Just started doing your calf exercises for older people, I'm 63 but still failed the test. Will continue to do the calf exercises, and will try the test again in a few months.

[@cindyscott8470]

Love this. Thank you James, every little bit helps 🏃‍♀

[@juliam945]

Thanks James. Happy to say I passed the test. I’m working on calf strength and have improved in leaps and bounds. BTW I watched this after receiving the email.

[@peterkoval]

i wish you would have explained a little more about the nerve signals decay and how to combat that part. do you have a link to another video regarding specifically that part?

[@wifflebat14]

I do some calf raises every week, so I thought I could do this, but I only got to 16 before my form failed. Definitely going to increase the volume and make sure this isn't the cause of any injuries. Thanks!

[@gregx8245]

Because some guy makes a baseless assertion that your calves are the weakest link? You shouldn't believe that assertion blindly without looking into other possibilities; e.g., overlying on calf muscles because of poor utilization and underactivation of other larger muscles such as glutes.

[@wifflebat14]

@@gregx8245 don't worry, I'm not believing it blindly. I'm taking bits of evidence and advice from many sources, applying them to my circumstances and testing them for efficacy. Thanks for your concern though.

[@pearljam_1]

@@gregx8245bro I think the risk-benefit ratio is pretty low. I’m not sure you needed to write a paragraph chastising someone for trying to improve their calf strength. 🤡

[@thesoulmc]

Cheers for the video 👍 I’m currently trying to strengthen my calf muscles. Seems to be the only thing that is holding me back from going to the next level with my running. Few weeks before my next marathon to sort them 🤞

[@waidikyeung8903]

Thank you very much

[@saiiiiiii1]

Even though I've been sidelined for 9 months now, I can still pass the test. But I always had strong calves. Didn't protect my sesamoids though😢

[@gabrieldenoury5863]

Any reason for this benchmark of 3x30? Did you find in your practice that runners who can meet it have a lower rate of lower limb injuries?

[@bulletproofrunners]

I've picked 3x30 reps loosely based upon the research and normative values stated in the work you can download here: www.researchgate.net/publication/315515008_Updated_reliability_and_normative_values_for_the_standing_heel-rise_test_in_healthy_adults, assuming that runners should over-perform vs the "normal population". Of course, although I've said 3x30, expected normative values will decrease with age.

[@trickystravels]

I got this video from the email too. I can’t even do 5! I think it’s ankle strength

[@funwithmadness]

I did one set of 30 each side. But in my defense, I just finished a 5 mile run a couple of hours ago. :)

[@Adrian.M.Narine]

This is me after certain runs. 😢 Thank you for the tips.

[@franciscojoseborrazas8394]

Can I do this test with the shoes on?

[@melissahunter6537]

found this through an email. Interesting.

[@ian4iPad2]

Thanks James. Is the test safe to do if recovering from calf area injury? Mine is upper Achilles, currently around 1 or

[@ian4iPad2]

Tried this on the good leg and it starts easy but gets surprisingly tough after about the 15th rep. Paused a minute before doing the second set, same thing. I didn’t risk doing the third set; think it needs humility rather than bravado and work up slowly to the full set

[@jameshegeman5660]

For tendon issues - Isometrics! And don’t stretch, either. Only strengthen. High-rep exercises will work as well, as long as you aren’t unloading the Achilles on each rep. You need continuous tension, which is why isometrics are used. [There are technical reasons that long-duration, continuous-tension exercise causes tendon growth & repair. Keith Baar is a researcher to look up.]

[@GudmannBragi]

Clicked an email link

[@Mr80Miles]

Enjoy the videos, very useful, thanks!

[@jameskillilea1983]

Buy a £4 skipping rope. Spend 10-15 mins 4 times per week skipping and you’ll be sorted. A lot more fun than doing 180 calf raises and your running form will be more explosive and bouncy. The calf raises as a once off test, even that sounds tedious. If you can't skip for ten minutes straight without stopping you've weak calves.

[@toby9999]

What about people who can't skip? I can't and never could. It's also probably the case that you'd need a pretty good level of leg and foot strength even before starting something like skipping?

[@bighouseh]

found it from this email

[@hardipchima7828]

3 x 30 yeah right 😂. What next if you can’t do 250kg squat you need to strengthen your posterior!

[@gregx8245]

Wait, stop. He has some diagrams on the wall behind him. So he's probably legit. LOL

[@jboz24]

Nothing better than the condescending commenting contrarian. While I can accept that calf raises alone aren’t a silver bullet for injury prevention and 93% seems like a very arbitrary/clickbaitey number, there is merit in most amateur runners doing single leg calf raises. It’s a workout that literally takes 5 minutes to do, does work to strengthen calf and foot muscles, and should help most runners improve their power at toe off. So, instead of crapping all over the advice, maybe just put a positive spin on it or coax the advice in a better direction. The interwebs will be a happier place for it.