A recent feature in Fit&Well shines a spotlight on the soleus muscle, a crucial yet often neglected muscle in the lower leg that plays a pivotal role for runners and active individuals of all levels. While most fitness routines for runners in Thailand focus on strengthening the glutes and hamstrings, a prominent running coach emphasizes that the soleus is arguably the most important muscle for performance and injury prevention—a point especially relevant for the Kingdom’s vibrant running community and the rising popularity of marathon events nationwide (Fit&Well).
According to the coach, who recently completed the Berlin half marathon, the soleus is the only muscle in the calf that remains active throughout the entire gait cycle of running. This muscle helps absorb impact, provides the bounce that propels runners forward, and, perhaps most significantly, carries as much as 80% of the force generated by the calf muscles, as suggested by a classic study cited by Physiopedia. Yet, despite this essential function, most runners neglect proper soleus training in favor of traditional exercises, potentially increasing their risk of injury and reducing their running efficiency.
For Thai readers, understanding the importance of the soleus has both immediate and long-term benefits. With events such as the Bangkok Marathon and local fun runs regularly taking place in Thailand’s cities and provinces, knowing how to properly train the muscle could help athletes—whether casual or competitive—reduce the risk of common calf and Achilles injuries, which are prevalent in both experienced and novice runners (Physiopedia).
The soleus, together with the gastrocnemius and plantaris, forms the triceps surae group, — familiar to many Thais as the “น่อง” (calf). However, unlike the more prominent gastrocnemius, which is activated during fast, explosive movements, the soleus works tirelessly during both walking and running, especially when the knee is bent. The running coach notes that standard straight-legged calf raises do little for soleus development; instead, bent-knee calf raises are essential.
For Thais who prefer to exercise at home, the coach recommends double-leg or single-leg bent-knee calf raises in a squat position, as these moves effectively activate the soleus. When possible, utilizing gym equipment like the Smith machine or the seated calf raise machine can further boost results. The coach advises that repetitions should be performed until muscle fatigue—“close to failure or at failure”—for optimal strength gains.
Five exercises specifically targeting the soleus are recommended: bent-knee calf raises, single-leg bent-knee calf raises, Smith machine bent-knee calf raises, seated calf raises, and tip-toe walks. All exercises can be adapted to suit home environments or gym settings. Importantly, the coach suggests doing these exercises on days when you are not running, or at the end of a run, to prevent muscle fatigue from impacting performance or recovery.
“To really hit the soleus, it helps to be doing calf raises in a bent knee position,” emphasized the coach, who has developed these routines as part of his post-half marathon training approach. “The last thing you want to do is a really heavy leg session, then go into a really fast speed session the following day. Your body’s not going to have enough time to recover,” he warns, underscoring the need for careful scheduling.
For runners in Thailand, this advice is particularly salient in light of the hot and humid climate. Muscle fatigue, dehydration, and insufficient recovery can exacerbate the risk of strains and injuries. Local physiotherapists from leading Bangkok sports clinics have echoed similar recommendations in previous interviews, noting a spike in Achilles tendon injuries after major race events, often linked to imbalanced calf muscle training.
Historically, the rise of recreational running in Thailand over the past decade has brought about increased awareness of proper warm-up and injury-prevention protocols, but detailed muscle-specific guidance is rarely emphasized in mass-participation settings. Many Thai runners share tips about stretching and strengthening the “น่อง” group, yet focused soleus training is seldom discussed.
Emerging research continues to stress the importance of the soleus for both performance enhancement and injury prevention. A 2022 study in the Journal of Sports Science & Medicine found that runners with stronger soleus muscles had significantly lower injury rates and could maintain greater running efficiency during long-distance events (Journal of Sports Science & Medicine). This correlates strongly with the running coach’s recommendations.
Globally, soleus-specific strength training is gaining traction among elite runners, especially in regions with challenging terrain or high race participation rates. Adapting these routines to the Thai context—where mixed-age community fun runs are popular, and runners come from diverse fitness backgrounds—holds promise for reducing overall injury rates and improving athletic satisfaction.
Looking ahead, as the Thai marathon scene grows and the country prepares to welcome more international race events, both professional trainers and grassroots organizers may wish to incorporate soleus education into their workshops and pre-race briefings. Schools, universities, and local clubs can further spread awareness, ensuring that the next generation of Thai runners develops strong, resilient lower legs.
For Thai readers hoping to stay injury-free or boost running performance, consider adding at least one soleus-focused exercise—like bent-knee calf raises or tip-toe walks—into your weekly routine. Make sure to allow for adequate recovery, and, when in doubt, consult with a certified fitness trainer or sports physiotherapist. As Thai running culture continues to evolve, prioritizing this overlooked muscle could become the secret ingredient to running longer, faster, and without pain.
For further reading and demonstration videos, visit the original feature at Fit&Well.