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Running coach Ania Gabb recommends heels-elevated squats as a regular strength exercise for her running clients. She says the movement works several lower-body muscle groups and allows a greater range of motion, but the source does not establish that it prevents injuries or improves running performance for everyone.
Running coach Ania Gabb says she recommends heels-elevated squats to all her running clients as part of their weekly strength training, arguing the variation works the calves and other leg muscles through a larger range of motion. The advice, reported by Fit&Well, is a coaching recommendation—not evidence that the exercise by itself prevents running injuries.
Gabb told Fit&Well that the calves contribute throughout the running stride, helping absorb forces around the ankle and knee and providing power to push off the ground. She said she is seeing runners place greater demands on their calves, particularly as carbon-plated running shoes encourage a forefoot-oriented stride. The report does not provide research or injury data to quantify that effect.
Her suggested variation is a standard squat performed with the heels raised on thin wedges or weight plates. Gabb said this can make it easier for people with tight calves or ankles to squat while keeping their balance, and can allow movement through a greater range at the hips, knees and ankles. She described the exercise as working the calves, quadriceps, glutes and hamstrings.
For a starting point, Gabb suggested three sets of eight to 10 repetitions when using a barbell, or three sets of 10 to 12 with lighter dumbbells. She advised beginners to practise first with body weight, then add a dumbbell or kettlebell held close to the chest if appropriate. The report also says she recommends pairing the squats with single-leg and regular deadlifts and calf raises a couple of times a week.
A Strength Option for Runners
The recommendation offers runners a specific way to include lower-body strength work alongside running. Gabb’s rationale focuses on the calves’ repeated role in each stride and on training several leg muscle groups in one movement. Strength work may be useful preparation for the physical demands of running, but this source presents a coach’s advice rather than a tested injury-prevention program.
That distinction matters because runners differ in experience, mobility, injury history and training load. A raised-heel squat may feel more accessible to some people, while the report does not show that every runner needs it or that doing it will stop an injury. Readers should treat the suggested sets and repetitions as a starting recommendation, not a universal prescription.
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How the Raised Squat Works
The exercise is a heels-elevated squat, also described in the report as a raised squat. The heels rest on thin plates or wedges, spaced about hip-width apart. For the body-weight version, the person stands tall, sits the hips back, keeps the chest facing forward and lowers with the knees apart, aiming for thighs parallel to the floor or lower if comfortable. They then drive through the hips to stand.
Fit&Well’s report advises practising the movement without added weight before progressing. It also cautions against doing it in running shoes, which may tip the wearer forward; flat-soled weightlifting shoes or bare feet are suggested so it is easier to gauge balance. The report identifies Gabb as a personal trainer and running coach who has worked in fitness since completing a Level 3 personal-training course in 2003 and has UK Athletics running-coach 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 Prevention Is Not Proven
The report does not cite a clinical trial, injury study or comparison showing that heels-elevated squats prevent running injuries. Gabb’s recommendation is based on her coaching rationale and experience. It also does not establish that carbon-plated shoes cause greater calf loading for every runner, or specify how much that effect varies by shoe, running form or training history.
There is no detailed guidance in the source for people with current pain, prior injuries or mobility limitations, and no information about how the exercise should be adjusted for them. The suggested frequency and repetitions are Gabb’s recommendations; the report does not identify them as a standardized program or explain how they should change with a runner’s overall workload.
Start With Body Weight
Gabb’s practical advice is to learn the squat with body weight first, using a stable, thin heel support and stopping at a depth that feels controlled. Runners who choose to add load can progress gradually, rather than beginning with a barbell. The report recommends doing the movement without running shoes and describes pairing it with deadlifts and calf raises during weekly strength sessions.
Anyone with ongoing pain, a recent injury or a condition that affects balance or movement should seek guidance from a qualified health or fitness professional before changing their training. The source gives no follow-up study or outcome data, so whether this recommendation reduces injury rates or improves performance for Gabb’s clients remains unreported.
Key Questions
What exercise does Ania Gabb recommend for runners?
She recommends heels-elevated squats, performed with the heels on thin wedges or weight plates. The source describes starting with body weight before adding a dumbbell, kettlebell or barbell.
Does the exercise prevent running injuries?
The report does not establish that it prevents injuries. Gabb recommends the movement as part of strength training, but the source provides no injury study or outcome data confirming a preventive effect.
How many sets and repetitions does Gabb suggest?
Gabb suggests three sets of eight to 10 repetitions with a barbell, or three sets of 10 to 12 repetitions with lighter dumbbells. Beginners should first practise the movement without added weight.
Should runners wear running shoes for raised squats?
The report advises against running shoes because their construction may tip the wearer forward. It suggests flat-soled weightlifting shoes or doing the movement barefoot, provided the setup is stable and comfortable.
Source: fitandwell.com
