An average length run for an average sized runner can easily put over 1,000,000 pounds of total load through each leg. When you do the math about just how hard running is, those inspirational quotes on social media start to make a lot more sense. One of the tissues that works the hardest in the entire body is the Soleus. First we’ll explain how the soleus works and why making it stronger is a good idea. Then we’ll show you the best soleus strengthening exercises for runners!
What is the soleus?
The soleus is the deeper of the two primary calf muscles. It runs from just behind the knee to the heel where it merges with the achilles tendon. The bulkier part of the calf (the gastrocnemius) sits just on top of it. Together they produce the force to point the toes, which is a key part of walking, running, and sprinting. The gastrocnemius does the work when we sprint, and the soleus does the work at endurance paces (study). The soleus also contains several large veins, and when we run, the muscle contraction pumps blood through those veins back to the heart.
Why should runners strengthen the soleus?
As our foot hits the ground, our achilles tendon and calf muscles lengthen and store elastic energy like a archer drawing a bow, then as we move into the second half of the stride (the push off) the soleus contracts (the bowstring bowstring is released) to power us up and forward into the next stride (study).
Runners with stronger calves and stiffer achilles tendons have better running economy all other things being equal (study), and a soleus specific strengthening program has been shown to directly improve running economy (study). So, soleus strengthening exercises can make runners more efficient and therefore faster. A second good reason is that stronger muscles tend to be more injury resistant. Stronger = faster = more injury proof.
The best soleus strengthening exercises for runners
Here are three exercises that load the soleus directly. To make a muscle stronger, you should focus on heavy loads for 3 sets of about 5-10 reps.
Exercise 1: Standing bent knee calf raise
Why it works: this is a great way to put heavy load through the soleus with no equipment!
Exercise 2: Seated soleus raise with weight
Why it works. We can best target the soleus when the knee is bent to 90°. You can also use a weighted calf raise machine to do this.
Exercise 3: Forward step down
Why it works: this exercise targets the quads as well as the soleus, and it’s incredibly effective for building strength and tolerance in the lower leg and knee joint.
We’ve built this routine, along with a few other key exercises, in the Recover Athletics studio. The Recover App helps runners fix aches and pains and prevent injury. A year’s subscription costs less than one trip to physical therapist and your first routine is completely free. Give the app a try today!
