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Running coach Ania Gabb recommends heel-elevated squats as a regular strength exercise for her running clients, saying they work the calves and other leg muscles through a greater range of motion. Her advice is based on coaching experience, not evidence in the supplied report that the exercise prevents injuries; runners should start with bodyweight and increase load gradually.
Running coach Ania Gabb recommends heel-elevated squats as a regular strength exercise for her running clients, saying the variation works the calves, quadriceps, glutes and hamstrings while allowing a deeper squat. The advice, reported by Fit&Well, is a coach’s training recommendation; the report does not establish that the exercise prevents running injuries.
Gabb told Fit&Well that the calves are involved throughout the running stride and can be overlooked in leg-strength routines. She said she is seeing runners work their calves harder as some wear carbon-plated running shoes that encourage running on the balls of the feet. The report presents this as her coaching observation, not as a finding from a cited study.
A heel-elevated squat is a standard squat performed with the heels raised on thin wedges or weight plates. Gabb said the setup can help people with tight calves or ankles squat more comfortably, and can allow them to move through a larger range at the hips, knees and ankles. The exercise also asks the legs to support the body in a position that, she said, resembles the angled foot and ankle position used while running.
For a first attempt, the report advises using bodyweight only to learn the movement. Gabb suggests starting with three sets of eight to 10 repetitions when using a barbell, or three sets of 10 to 12 repetitions with lighter dumbbells. She also recommends pairing the squat with single-leg and regular deadlifts and calf raises a couple of times a week. These are coaching suggestions, not a prescribed program for every runner.
A Strength Option for Runners
Running repeatedly loads the lower legs, and strength work can be one part of preparing for that demand. Gabb’s recommendation gives runners a specific squat variation to consider if they want to train their calves alongside other major leg muscles. Her rationale is that raising the heels can make a deeper squat more accessible for people whose ankle or calf mobility limits a standard squat.
However, readers should distinguish the practical exercise advice from the headline’s promise to “avoid” injury. The supplied report does not cite research showing that heel-elevated squats reduce injury rates or make runners stronger. It also does not compare this exercise with other strength exercises. The claim that the variation may help is best understood as Gabb’s professional recommendation, rather than a guaranteed outcome.
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How the Raised Squat Works
The exercise is a variation on a conventional squat, not a running drill. For the bodyweight version, the Fit&Well report describes placing two thin plates hip-width apart and resting the heels on them. The person then sits the hips back, keeps the chest facing forward and lowers with the knees tracking apart, aiming for thighs parallel to the floor or lower if comfortable. Bringing the arms forward can help with balance.
To add resistance, Gabb suggests holding a dumbbell or kettlebell close to the chest in a goblet position, or progressing to a barbell. The report advises against wearing running shoes for the movement because their construction may tip the wearer forward. It suggests flat-soled lifting shoes or going barefoot, where safe, to make it easier to judge weight distribution. The source identifies Gabb as a personal trainer and running coach with UK Athletics running-coaching qualifications.
““When you run, your calves are one of the main muscle groups used through every phase of the running action.””
— Ania Gabb, running coach, speaking to Fit&Well
Injury Claims Need Evidence
The report does not name a clinical trial or other research showing that heel-elevated squats prevent injuries, reduce fatigue or improve running performance. It also provides no comparison with standard squats or other strength routines. Gabb’s observation about carbon-plated shoes and calf workload is attributed to her experience coaching runners; the article does not quantify how common that effect is or establish that the shoes cause injury.
There is no single starting load or depth specified for every runner, and the report does not address how the exercise should be modified for people with existing pain, injuries or medical conditions. The suggested sets and repetitions are general coaching guidance, not individualized clinical advice. How the exercise affects any individual runner will depend on their training history, technique and tolerance.
Build Load at Your Pace
Gabb’s guidance is to learn the movement with bodyweight before adding a dumbbell, kettlebell or barbell, and to start with modest sets and repetitions. Runners considering it can use the report’s suggested accompanying exercises—deadlifts and calf raises—as examples of broader strength training, while adjusting the routine to their own experience and training schedule.
Anyone with persistent pain, a recent injury or a health condition should seek guidance from a qualified health professional or coach before starting or changing a strength program. The source does not announce a formal study or follow-up on injury outcomes, so the exercise’s effect on injury risk remains unconfirmed.
Key Questions
What exercise does Ania Gabb recommend for runners?
Gabb recommends heel-elevated squats, a squat performed with the heels raised on thin wedges or weight plates. She says the movement works several leg muscle groups, including the calves.
Does the report prove that raised squats prevent running injuries?
No. The report gives Gabb’s coaching recommendation but does not cite research showing that this squat variation prevents injuries or reduces injury risk.
How should a runner start doing heel-elevated squats?
The report recommends first practicing with bodyweight only to learn the technique. Gabb suggests three sets of eight to 10 repetitions with a barbell, or three sets of 10 to 12 with lighter dumbbells, but those figures are general guidance rather than an individualized plan.
What other exercises does Gabb suggest?
She recommends pairing raised squats with single-leg and regular deadlifts, as well as calf raises, a couple of times a week. The supplied report does not specify a full training schedule or how these exercises should be adjusted for each runner.
Source: fitandwell.com
