Many runners experience a sudden calf “twinge” that stops a run in its tracks. While most people blame the visible calf muscle (the gastrocnemius), the real culprit is often the soleus—a deeper muscle that does the majority of the work during steady running.

Because traditional calf exercises mostly train the gastrocnemius, the soleus is frequently undertrained. This imbalance can increase the risk of calf tightness or strains, especially when training load increases.

By including bent-knee calf strengthening, monitoring soreness early, and managing running load, runners can significantly reduce their risk of calf injuries and stay consistent with training.