Runner's World (UK) - - Fitness -

The calves may be a small mus­cle group, but they have a big job – big­ger, pro­por­tion­ally speak­ing, than the glutes and thighs when it comes to gen­er­at­ing force, ac­cord­ing to new re­search. The force re­quired by the quads

1 to run rep­re­sents around 63 per cent of their max­i­mum ca­pa­bil­ity. For the calves, the fig­ure is 84 per cent. ‘Good calf strength is my num­ber one non-ne­go­tiable re­quire­ment for run­ners,’ says phys­io­ther­a­pist Ali­son Rose ( Rose says run­ners should be able to han­dle three sets of 25 sin­gle-leg calf raises with a bent knee and a straight knee at the end of a run. ‘You should be able to go to full range (de­ter­mine this by do­ing a rep with both legs at the same time) with­out shak­ing or wob­bling.’ Strug­gling? Fol­low Rose’s guide to build­ing calf strength (right).

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