The simplest way to tone the calves is stand up with your legs slightly apart. Lift your heels off the floor, let the weight roll to the ball of your feet (the front part) for a few secs and then let you heel back down to the floor and repeat up to 10 times.
I dont think the issue here is toning the muscle because it seems like you are already really toned. Its all muscle mass and you cant lose that by working out. You would actually have to lose muscle mass to get your calves to become smaller. You cant just work it out because theres really no fat there to lose and the more you work it the bigger and more toned it becomes. Even if you do light cardio. I actually stopped working out a while a go and my calves are progessively getting smaller, but if I were to go back to working out they probably would go back to their previous size.
"I was a hardcore gymnast" "used to be a sprinter" I think you sorta anwsered your owner question. However, let me go into some detail.... The two types of muscle growth are Sarcoplasmic hypertrophy, and Myofibrillar hypertrophy. Myofibrillar hypertrophy, is an enlargement of the muscle fiber as it gains more myofibrils, things which contract and generate tension. The muscle gets stronger and harder. Myofibrillar hypertrophy is accomplished by training with heavy weights/high intension. Sarcoplasmic hypertrophy, is an increase in the volume of the muscle cell fluid as a result of high rep training. The fluid, sarcoplasm, accounts for 25-30% of the muscle's size. Gymnasts and Powerlifters are pound for pound the strongest most powerful athletes in all of sports. Both show amazing muscle density, without the muscle "bloat" which many high-rep buildbuilders have. Compare their body types to most runners or joggers you see. Runners/Joggers tend to have large thick legs with tiny/boney upper-bodies. Hardly a model for true fitness or health... not to mention the injuries which seem to plague most long term distance runners. However, for your calves I would suggest going back to high intensity excerises. Gymnastics may have taught you several good ones (if so, please share!) or try calf-raises (standing and perhaps sitting as they hit the muscle different) and "Donkey Calf Raises" with weight. Low reps with intensity... also, isometrics are well known for true muscle tone and density, though ISOs with calfs can be a tricky setup. Also, if you plan to keep running, try adding in Tabata style intervals, not only should this help the muscle density, strenght, and tone. It will also keep you lean, increase your VO2max and aid in cardio function. Just make sure to not overload them too quickly, also stretch! Plus, don't forget the muscles on the shin, almost no one works these which is one of the problems runners and some weightlifters have. I hope this post makes some sense and will help out... good luck either way! PS... If you happen to be female... extra stretching is a good idea since some of you girls wear those ridiculuos shoes. Though sexy calves are very interesting.
