Ask an athlete what the key speed muscles are and they’ll probably say the quads or maybe hamstrings. The foot, ankle and lower leg muscles tend not to be a popular choice. However, they are extremely important for fast movement. Muscle Runners are specifically designed to boost the strength and power of the lower legs. They’ll help provide strong speed foundations.
NFL S&C coach endorsement
Jeff Hurd - a former NFL strength and conditioning coach - believes your purposely built-for-speed Antepes will strengthen the calf and Achilles tendons to produce stronger leg muscles and tendons and reduce risk of injury.
And when asked about the shoe’s relevance to speed training Coach Hurd added:
“I think they would be an awesome tool for speed improvement during the off -season!”
Of course we agree – and as we have pointed out in other posts, we also see our dynamic speed shoes as a great tool for training in-season too!
Key lower leg muscles
The foot and ankle structure have to perform many highly complex movements in daily life and in sport. It has to be able to move the body across multiple planes of movement and control huge amounts of force. And to this end the gastrocnemius and soleus calf muscles play a vital role with the Achilles tendon - of which more later.
The soleus is the smaller of the two muscles and provides a supportive role to the larger gastrocnemius. The soleus is a very powerful muscle in its own right. It plays a major role in controlling body weight when the knee is bent. Research has shown that it can withstand forces of eight times body weight when absorbing dynamic force.
The “gastroc” is very much the dynamic muscle, as it’s primarily involved in running, sprinting and jumping. However, unlike the soleus it has less of a role to play in walking. It joins with the soleus to connect to the Achilles tendon.
The Achilles tendons are the control mechanism in many ways for the calf area. These bands of soft tissue are spring-like in their function as they compress and then stretch before the muscles start their contribution to powering movement.
If you have been unfortunate enough to sustain an Achilles injury you’ll know how leaden foot you can feel when these “springs” don’t return energy as they should.
The great news is as Coach Hurd points out Muscle Runners with their in-built speed technologies (ForeStrike™ and ForeSpring™, for example) and heel-to-toe drop of 10mm are designed to specifically strengthen your calf muscles and improve Achilles tendon power.
Just wearing your Antepes will activate your lower leg muscles giving you a workout.
Just wearing your Antepes will activate your lower leg muscles giving you a workout. The shoe’s 10mm heel-to-toe drop will push your weight forwards and minimise, if not stop heel contact with the ground (The shoes’ heel will be 18mm from the ground when the shoe is level.)
However, when the time comes for serious work your speed-specific shoes will throw you into action at warp speed - and that’s literally.
The dual flex carbon plate will return energy that will power you from the ground. Our Forestrike technology will work your calf muscles as the soleus and gastroc are positioned to work more specifically for speed.
Tendon response
The Achilles tendons respond to training like muscles if subject to the right stimuli. Speed training will increase their mechanical health - improve cross sectional area and increase stiffness. Stiffer tendons better absorb and return energy when jumping and sprinting.
You do need to progress sensibly if you’ve not done much sprint training. Even then there will be short-term benefits in terms of immediate Achilles mechanical health.
Over time continued and progressive workouts will safely strengthen the tendons for long-term adaptation and greater speed capability. Of course the soleus and gastroc will adapt positivelly too.
In future posts we’ll show you how using your Muscle Runners - the ultimate sprint trainer - will make your calf muscles and Achilles tendons perfect speed foundations.
