A recent feature highlights the soleus, a small but mighty calf muscle that powers runners through every step. In Thailand’s vibrant running scene, coaches say attention to the soleus can boost performance and cut injury risk, complementing the usual emphasis on glutes and hamstrings.
Experts explain that the soleus stays active throughout the gait cycle, helping absorb impact and propel the body forward. It may carry up to 80% of the force generated by the calf muscles. Yet many runners neglect targeted soleus training, potentially limiting efficiency and elevating injury risk.
For Thai readers, this matters as Bangkok Marathon, city runs, and local races attract runners of all levels. Strengthening the soleus can help prevent common calf and Achilles injuries that affect both beginners and seasoned athletes. Data and guidance from reputable professionals underscore the practical benefits for Thailand’s running community.
The soleus forms part of the triceps surae group, together with the gastrocnemius and plantaris. Locally known as the ยน่อง (calf), the soleus is most active when the knee is bent, driving endurance during walking and running. Unlike straight-legged calf raises that mainly target the gastrocnemius, bent-knee movements are essential for soleus development.
For home workouts, the recommended approach includes double-leg or single-leg bent-knee calf raises performed in a squat stance. When available, gym equipment such as a Smith machine or seated calf raise can enhance results. Coaches advise training until near fatigue for strong, lasting gains.
Five soleus-focused exercises are especially effective: bent-knee calf raises, single-leg bent-knee calf raises, Smith machine bent-knee calf raises, seated calf raises, and tip-toe walks. These moves are adaptable to home or gym environments. Schedule them on non-running days or after easy runs to avoid fatigue reducing performance or recovery.
“Including bent-knee calf raises is essential to hit the soleus,” says a senior running coach who has integrated these routines into post-half marathon training. “Push hard enough to challenge the muscle, but allow adequate recovery before high-speed sessions.”
Thai runners face climate-related considerations. Heat and humidity can accelerate fatigue and dehydration, increasing the risk of strains. Local physiotherapists note a rise in Achilles-related issues after major races and emphasize balanced calf training as part of prevention.
While recreational running has surged in Thailand, detailed muscle-specific guidance remains less common in mass events. Runners often share general stretching and strength tips for the calves, but focused soleus work deserves broader adoption.
New research reinforces the importance of the soleus for performance and injury resilience. A 2022 study in a reputable sports science journal found that stronger soleus muscles correlated with lower injury rates and more efficient long-distance running. This aligns with the guidance from Thailand’s running coaches.
Globally, soleus-focused strength training is gaining traction among elite runners, particularly in challenging terrains and high-participation races. Adapting these practices to Thailand’s diverse running culture—ranging from family fun runs to competitive events—offers a path to fewer injuries and greater enjoyment.
Looking ahead, as Thailand’s marathon scene expands, trainers and organizers can weave soleus education into workshops and pre-race briefings. Schools, universities, and clubs can help spread awareness so the next generation of Thai runners develops resilient lower legs.
For readers aiming to stay injury-free or improve pace, include at least one soleus-focused exercise—such as bent-knee calf raises or tip-toe walks—into your weekly routine. Prioritize recovery and consult a certified fitness trainer or sports physiotherapist if unsure. As Thai running culture evolves, prioritizing this overlooked muscle could unlock longer, faster, and more comfortable miles.