The Unsung Hero of Running & Lower Body Endurance
When we think about the key muscles involved in running, we often focus on the quads, hamstrings, and glutes. While these muscles play a significant role, there's one muscle that often goes unnoticed that is even more crucial for running, posture, and gait — the soleus muscle. Located in the calf, the soleus is known as the “powerhouse” for runners and, truthfully, it deserves more recognition for its role in maintaining balance, stability, and strength.
Running is an activity that heavily relies on the calf muscles, and the soleus muscle in particular, plays a pivotal role. As one of the two primary calf muscles (the other being the gastrocnemius), the soleus helps control dorsiflexion, which is the upward movement of the foot during the running stride. This muscle helps stabilize the ankle to maintain the body in an upright position from a postural standpoint.
When the soleus is well-conditioned, it assists in generating the power needed to propel the body forward during each stride, contributing to increased running efficiency and speed. Neglecting the soleus in your training routine can result in decreased performance and a higher risk of injury.
To maintain the health and functionality of your soleus muscle, incorporating specific exercises into your routine is crucial. One excellent exercise to strengthen the soleus is called, ‘Tip Toe Walking.’
Watch the video below to view a demonstration on how to perform this exercise…
Tip toe walking is a simple yet effective exercise that can be done anywhere. To perform it, follow these steps:
Stand with your feet hip-width apart and place a small bend in your knees.
Slowly walk, or “tip toe,” down and back while utilizing the calf & soleus muscles to provide the stability to control your movement.
With the heels elevated 1-2 inches off the floor, you’ll target the deeper soleus muscle in the calf.
Repeat this exercise for 3 sets of 10-15 feet (down AND back!).
This exercise not only strengthens the soleus but also improves balance and ankle stability. It's an excellent addition to your training regimen for better running performance, improved lower body posture, and a smoother gait.
In conclusion, the soleus muscle is a hidden gem in the world of fitness and biomechanics. Its role in running, posture, and gait is invaluable. By giving this muscle the attention it deserves through targeted exercises like tip toe walking, you can unlock its full potential and experience the benefits of improved athletic performance and overall well-being.