Your calves are another important muscle that every runner needs, but never really pays much attention to.
Well , it is very important to keep this muscle strong and also sufficiently flexible.
How to strengthen them?
By basically any exercise involving a heel raise. Just think about standing on your tips after you come up from a squat. Or holding a weight and then standing on your tips and slowly lowering back down. All these examples are ideal for training up your calf muscles.
But how can you keep these flexible?
Foam rolls, foam rolls and foam rolls again. Not sure which foam roller to buy? Then I definitely recommend one with enough relief on it like this one.