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The soleus is highly oxidative and great at using glucose for fuel

It works all day during standing and walking so it’s metabolically active.

15 seconds sprint 60–90 seconds walk

Speed where form stays crisp no heel striking

Simple calf raises can meaningfully increase local glucose uptake

Soleus contractions can pull glucose from blood without insulin spikes

Warm up 5–8 minutes before the first sprint

Incline 1–2% to reduce joint stress

It’s rich in slow-twitch fibers built for endurance metabolism

Frequent low load soleus work may help blunt post meal glucose rises

Stop the set when speed drops noticeably

Full nasal breathing during recovery.

Long holds and pulses light it up without heavy strain

It’s one of the few muscles you can train daily without fatigue

Keep total sprint time under 3 minutes