This Might be the Most Important Muscle to Strengthen for Running
- Dr. Gregory Lowe PT, DPT, cert. MDT, CSCS
- Sep 19
- 4 min read
When you think of major leg muscle groups that help with running, what comes to mind first? Quads and hamstrings make up a large portion of the legs, but don't sleep on the calves!
Many runners have a tendency to stress the larger muscle groups like quads or hammies making those muscles more dominant in absorbing the forces from running.
Particularly in newer runners (or more quad-dominant runners), the knees take on more of the work during push-off meaning the quads take on an increased load.
Research concerning biomechanical differences between recreational and more trained collegiate runners indicates that the more experienced collegians generated more power from their ankles, rather than their knees.
Calf strengthening often gets neglected in runners thinking that running itself will take care of strengthening those muscles.
If you find your quads tend to get the most sore and banged up from running, and/or you want to increase running efficiency, you may want to consider adding calf strengthening into your routine…
What exactly is the Calf Muscle?
The calf muscle consists of two major muscles called the gastrocnemius and the soleus.
The gastrocnemius is what most people think of when they think “calf muscle”-- it’s the outward more defined muscle you see on the back of the lower leg.
The soleus is the deeper, wider, and flatter muscle underneath the gastroc.
The calf is the most important muscle group for both stability as well as the push-off phase in running.
And when the calves are weak, or aren’t working like they should, other muscles begin to compensate. Compensation can lead to higher injury risk and poor running efficiency.
Stronger Calves = A More Efficient Runner
Research investigating ground reaction forces in runners indicates that calf muscles are in fact the main contributors to upward and forward propulsive forces.
Studies also demonstrate that calf muscles provide the greatest forward acceleration, while quads actually produce the most backwards acceleration (AKA, deceleration).
So it’s important to have strong calf muscles for the ability to accelerate faster into running!
And while strong quadriceps are needed to generate some vertical force needed to bounce off the ground, they also generate another horizontal force that gets directed backwards leading to deceleration.
Therefore, less efficient runners that are relying on their quads to do most of the work during push off are essentially pumping the breaks!
The Solution: Calf Raises
So how do you get stronger calves to become a faster, more efficient runner??
Calf raises!
Incorporating calf raises into your strength routine is one of the most important things you can do as a runner.
How should you do this?
Introduce single-leg variations of calf raises, because that’s how those muscles will actually work during running. Think about it… when you’re running, you NEVER have both legs on the ground at the same time! So you should be strengthening your calves to work on their own, not together.
Incorporate both straight-knee AND bent-knee calf raises! Most people just focus on straight-knee standing calf raises; but any time you are performing a bent-knee calf raise, it’s strengthening that deeper, lesser-known soleus muscle.
Progress to doing weighted calf raises, not just body weight. Use caution and work with a strength and conditioning specialist like Dr. Greg, but you’ll need to start adding some weight in order to actually strengthen those calves!
Consider adding plyometrics to work on the explosiveness and ability to propel off the ground quickly.
More on Plyometrics…
Coinciding with calf strength, ankle stiffness from strengthening the tendons around the ankle/lower calf area allow for more stability and a springier push off.
Ankle stiffness allows for more energy return and forward propulsion, where lack thereof causes the ankle to act as a shock absorber.
Weak ankles lacking tendon stiffness also force the body to compensate by relying on the quads yet again to take the brunt of load during push-off.
And how do you increase ankle/tendon stiffness??
Plyometrics!
This can be as simple as adding in some double and single-leg pogo jumps into your strength routine.
Regular plyos train the calf and ankle to store energy and release it quickly, basically allowing you to have a springier, quicker, and more efficient propulsion off the ground!
Why You Need AWAKEN
It’s important to consult with an expert like Dr. Greg before starting a strength and conditioning program!
At AWAKEN, we provide the highest level of specialized care to create an individualized plan for you to improve strength, reduce injury risk, and promote better running efficiency.
And if you are currently dealing with a nagging pain or injury getting in the way of running, WE CAN HELP!
It's our mission at AWAKEN to provide the highest level of care through our process of determining the root cause of your issue, then establishing an individualized plan to help you prevent recurrence and come back stronger than before!
At AWAKEN, we truly offer specialized services FOR RUNNERS, BY RUNNERS– and Dr. Greg is committed to continuing to become a leading expert in the field!
These specialized services include:
All of our services include one-on-one individualized care with a doctor of physical therapy.
Reach out via the link below today to request a FREE phone consultation and learn about how our services can help you AWAKEN YOUR POTENTIAL!!!
References:
Evans, R. J., Moffit, T. J., Mitchell, P. K., & Pamukoff, D. N. (2023). Injury and performance related biomechanical differences between recreational and collegiate runners. Frontiers in Sports and Active Living, 5. https://doi.org/10.3389/fspor.2023.1268292
Hamner, S. R., Delp, S., Khatib, O., Roth, B., & Stanford University, D. of M. E. (2025, August 11). Muscle contributions to propulsion and support over a range of running speeds. Stanford Digital Repository. https://purl.stanford.edu/xf981kn7188
Evans, R. J., Moffit, T. J., Mitchell, P. K., & Pamukoff, D. N. (2023a). Injury and performance related biomechanical differences between recreational and collegiate runners. Frontiers in Sports and Active Living, 5. https://doi.org/10.3389/fspor.2023.1268292
Written by: Mackenzie Lowe and Dr. Gregory Lowe PT, DPT, cert. MDT, CSCS, cert. RRS
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