Why Calf Strength Matters More Than You Think for Atlanta Runners
When runners think about strength training, calves are often an afterthought. Something that gets a few quick heel raises at the end of a workout, if anything at all. But in reality, your calves are one of the most important muscle groups for running performance and injury prevention.
If you’ve ever dealt with calf strains, Achilles pain, plantar fasciitis or even recurring tightness that won’t seem to go away, there’s a good chance calf strength (or lack of it) is playing a major part of the story.
At our clinic in Sandy Springs, we prioritize calf strengthening in all our of runner’s rehab plans along with strength training programs. Let’s break down why calf strength matters so much, how the muscles work and how Atlanta runners should actually be training them.
The Two Muscles That Make Up Your Calves
Most runners don’t realize the calf is not just one muscle. It’s primarily made up of two distinct muscles:
Gastrocnemius
The more superficial (visible) calf muscle that has two heads. This is what most runners think of when we say “calf muscle”. The gastrocnemius has a higher percentage of fast twitch fibers which makes it better built for speed, power and explosive movements.
Because it crosses the knee and ankle joints, a tight or weak gastrocnemius can limit both ankle mobility and knee movement, which can influence running mechanics up the chain.
Soleus
This muscle is broader and sits deep to the gastrocnemius. It contains a higher percentage of slow twitch fibers which makes it better designed for endurance and postural support.This muscle works tirelessly during running, especially at steady paces and over long distances.
Both muscles are critically important and they work together every time your foot hits the ground when running.
The Achilles Tendon: Where It All Comes Together
The gastrocnemius and soleus muscles merge to form the Achilles tendon, which attaches the calf complex to your heel bone. This system is responsible for creating the force necessary for pushing you off the ground.
Here’s why that matters:
The calves produce over 50% of the total forward propulsive force during running
The Achilles tendon experiences 5–7 times your bodyweight with every single step
That’s an enormous amount of stress being repeated thousands of times per run. If this system isn’t strong and well-prepared, something eventually gives.
Shoe Choice and Calf Load
One often-overlooked factor in calf stress is heel drop: the difference in height between the heel and forefoot of a running shoe.
Higher heel drop → less stress and engagement on the gastrocnemius–soleus complex
Lower heel drop → significantly higher load on the calves and Achilles
This becomes especially important if you’re dealing with:
Calf pain
Pain under the bottom of the foot (plantar fasciitis)
Some runners love to try out new shoes and add to their shoe rotation but there needs to be a plan. A sudden change to lower-drop shoes without adequate calf strength is a very common setup for injury.
How Often Should Runners Train Their Calves?
Because of the demands running places on this muscle group, calves should be trained 2–3 times per week. This training should include both strength work and plyometrics. Atlanta is famous for its hilly terrain so calf strengthening becomes even more important for runners that frequent spots like Piedmont Park or Kennesaw Mountain.
Strength training your calves is vital for propulsion and injury prevention in runners. For untrained individuals, starting with bodyweight may be enough but runners need to progress to holding weights when performing calf strengthening exercises.
Recommended protocol:
3–4 sets of 8–12 reps
Heavy load (up to 40% of bodyweight)
Slow, controlled tempo
Plyometrics: Training the Tendons for Running
Running is a plyometric activity, so strength training alone isn’t enough. The Achilles and calf complex must be trained to tolerate elastic, spring-like loading.
Explosive Plyometrics for Runners
Explosive plyometrics are high intensity which means you will do a lower volume of these exercises. Examples include exercises like box jumps and countermovement jumps
Recommended protocol:
3–5 sets of 4–6 reps
Focus on quality and full recovery between sets
Light Plyometrics for Tendon Resilience
This type of plyometric exercise for runners is considered a lower load intensity, a series of quick and repetitive ground contacts. Examples include single-leg or double-leg hopping or skipping.
Recommended protocol:
3 sets of 20 seconds
Focus on good form and control, not rushing
These drills help build tendon stiffness and durability, which are essential for injury-resistant running.
Final Thoughts
Your calves may be a relatively small muscle group, but their role in running performance and injury prevention is massive. They absorb, store and release huge amounts of force with every step you take.
Training them intentionally (with adequate load, proper variations, and plyometric exposure) can make you a more resilient, more powerful runner.
If calf pain, Achilles issues, or recurring lower-leg tightness are part of your running story, it may be time to stop overlooking this muscle group and start training it the way it deserves. Book a free consultation call with us to learn more about how we can help you get back to running pain free.
Written By: Dr Hunter Pickens
