If I were running around 10-15mi a week how often and how many calf raises should I do?

Integrating Calf Raises into your Running: Frequency & Volume

When running around 10-15 miles per week, the key to successful strength training is to transform running-based workloads into strength workouts. It’s all about maintaining a balanced conditioning routine. This principle is true especially when it comes to calf raises, a simple yet effective exercise that can enhance your lower leg strength and running prowess.

How often should you do calf raises?

Experts recommend incorporating calf raises into your strength training routine two to three times per week. This frequency allows your muscles enough time to rest and restore in between sessions, lessening the risk of overuse injuries. As an added advantage, it also promotes optimal muscular growth and development.

How many calf raises should you do?

Starting with a lower volume and gradually increasing over time is the path to begin. This could mean starting at two sets of 10-12 repetitions and progressing to three to four sets of 20 repetitions over several weeks. When it comes to calf raises, slow progress is much better than fast, assigning greater control and stability during the exercise.

Remember to listen to your body and adjust your exercise routine as needed. Maintaining a balance between endurance and resistance workouts will amplify your running performance.

Sources: Runnersworld.co.uk. 6 exercises that help your lower leg pain (and prevent injuries too).
VerywellFit. How to do a calf raise to build strong lower legs.