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Running coach Ania Gabb tells her clients to include heel-elevated squats in weekly workouts, saying they work the calves, quads, glutes and hamstrings through a larger range of motion. She recommends starting with bodyweight, then adding resistance gradually; the exercise is advice, not a guarantee against running injuries.
Running coach Ania Gabb recommends that her clients add heel-elevated squats to their weekly strength training, saying the variation works several major leg muscles and allows a greater range of movement. Her advice is intended to help runners prepare for training demands and reduce injury risk, but the report does not establish that the exercise prevents injuries.
Gabb, an experienced personal trainer and running coach, told Fit&Well that the calves contribute throughout the running stride. She said she is seeing runners work their calves harder, particularly as carbon-plated shoes can encourage a forefoot running position. The report describes the calves as including the deeper soleus and the more prominent gastrocnemius.
In a heel-elevated squat, the heels rest on thin wedges or weight plates while the runner lowers into a squat. Gabb said the variation works the calves, quadriceps, glutes and hamstrings, while allowing greater mobility through the hips, knees and ankles. Elevating the heels can also make it easier for people with tight calves or ankles to reach a deeper squat while keeping their balance.
Her suggested starting point is bodyweight practice to learn the movement before adding a dumbbell, kettlebell or barbell. For loaded sets, she suggests three sets of eight to 10 repetitions with a barbell, or three sets of 10 to 12 with lighter dumbbells. She also recommends pairing the squats with single-leg and regular deadlifts and calf raises a couple of times a week.
Strength Work for Running Demands
The recommendation gives runners a specific strength exercise to consider alongside their running, rather than treating mileage as their only preparation. Calf and lower-leg strength may be relevant to the repeated loading involved in running, while the squat variation also trains other muscles used to support movement.
However, Gabb’s advice should be understood as coaching guidance, not a proven injury-prevention program. The source provides no study results showing that heel-elevated squats prevent injuries or improve race performance. Runners should adapt resistance and range of motion to their ability, and stop if the movement causes pain.
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Why Gabb Focuses on Calves
Gabb’s recommendation is based on her observation that calves are heavily involved in running and may face increased demands for some runners using carbon-plated shoes. She describes heel-elevated squats as a way to train the legs while making a deeper squat more accessible for people whose ankle or calf mobility makes a flat-footed squat difficult.
The source advises doing the exercise without running shoes, since their shape may tip the wearer forward. It suggests using flat-soled weightlifting shoes or going barefoot, and placing the heels on thin plates or wedges. Gabb has worked as a personal trainer since completing a Level 3 qualification in 2003 and has been an elite runner since 2014, according to the report.
“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
Limits of the Injury Claim
The report does not provide clinical evidence or injury data showing that heel-elevated squats prevent injuries, nor does it compare this exercise with other strength programs. The headline frames the movement as a way to avoid injury, but Gabb’s quoted advice is that strengthening may reduce risk; it does not amount to a guarantee.
It is also unclear whether the exercise suits every runner, how much weight an individual should use, or whether a particular squat depth is appropriate for people with existing pain or mobility limitations. The report gives no individualized assessment or advice for runners recovering from an injury.
How Runners Can Start Safely
Gabb’s recommended next step is to learn the movement with bodyweight before progressing to external load. Runners can use thin plates or wedges under their heels, keep their chest facing forward and knees apart, and lower only as far as they can control comfortably. They should not treat the suggested repetitions as a requirement if their form breaks down.
Her broader routine pairs the squat with deadlifts and calf raises a couple of times each week. The source does not announce a study, formal program or follow-up evidence; whether this advice changes injury rates or running performance remains unreported. Anyone with persistent pain, a prior injury or health concerns should seek individualized guidance from a qualified health or fitness professional.
Key Questions
What exercise does Ania Gabb recommend for runners?
She recommends heel-elevated squats, a squat performed with the heels raised on thin plates or wedges.
Does the exercise guarantee that runners will avoid injury?
No. Gabb presents it as strength work that may help prepare runners for training demands. The report does not provide evidence that it prevents injuries, and no exercise can be treated here as a guarantee.
How should a runner begin?
The report advises starting with bodyweight only to become familiar with the technique, then adding weight gradually if the movement remains comfortable and controlled.
What other exercises does Gabb suggest?
She recommends pairing raised squats with single-leg and regular deadlifts, along with calf raises, a couple of times a week.
Should runners wear running shoes for heel-elevated squats?
The source advises against running shoes because their construction may tip the wearer forward. It suggests flat-soled weightlifting shoes or performing the exercise barefoot, if that is safe and comfortable for the individual.
Source: fitandwell.com
