Ignored muscle vital to a runner's performance: Coach highlights the often overlooked muscle.
Strengthening the Soleus Muscle for Better Running Performance
Successful runs may hinge on a seemingly overlooked muscle: the soleus. James Stirling, a running coach and fitness influencer known as London Fitness Guy, emphasizes its importance, stating that it's active throughout the entire gait cycle when running.
Contrary to common assumptions that target the glutes and hamstrings, Stirling warns that neglecting the soleus could lead to poor performance or injuries. After triumphantly completing the Berlin half marathon, he spoke with Fit&Well about structuring his workouts to address this critical muscle.
"The soleus is an essential powerhouse of running," says Stirling, as it helps mitigate impact and promotes foot rebound.
Incorporating exercises to strengthen this muscle is crucial for runners. Accomplishing this can be difficult due to the soleus's challenging nature to engage in standard calf raises with a straight knee. To effectively target the soleus, Stirling suggests knee-bent calf raises and lunges with calf raises at home, as well as using gym equipment like the Smith machine or leg press for added weight.
Stirling encourages runners to incorporate at least one exercise from the following list to focus on the soleus muscle. Aim to target it until close to failure to build strength and muscle.
- Bent-knee calf raise: execute 2-3 sets with 60 seconds of rest between sets.
- Single-leg bent-knee calf raise: repeat on each leg for 2-3 sets with 60 seconds of rest.
- Smith machine bent-knee calf raise: do 2-3 sets with appropriate weight.
- Seated calf raise machine: follow the machine instructions for 2-3 sets.
- Tip toe walks: walking on toes for a set distance strengthens the soleus.
While performing these exercises, Stirling advises doing so on rest days or at the end of the run to avoid compromising performance. Planning intense leg sessions around rest days is crucial to allow sufficient recovery time for the next run.
- James Stirling, a running coach, highlights the significance of the soleus muscle, stating that it actively functions throughout the entire gait cycle during running and plays a crucial role in mitigating impact and promoting foot rebound.
- To strengthen the soleus effectively, Stirling recommends exercises like knee-bent calf raises at home, lunges with calf raises, and utilizing gym equipment such as the Smith machine or leg press for added weight.
- For optimal results, Stirling suggests incorporating exercises specifically targeting the soleus, as listed above (bent-knee calf raise, single-leg bent-knee calf raise, Smith machine bent-knee calf raise, seated calf raise machine, and tip toe walks), aiming for close to failure to build strength and muscle, but ensuring to perform these exercises on rest days or at the end of a run to avoid compromising performance.
