Unleash your inner Usain Bolt with squats for runners

Ever watch Usain Bolt explode out of the starting blocks and wonder how he generates such superhuman power? While genetics certainly play a role, a big part of his secret lies in a simple exercise: squats.

Imagine pumping up those powerful quads, firing up your glutes, and forging a rock-solid core—all with a single movement. That’s the magic of squats. They’re not just for gym rats and weightlifters; they’re the unsung heroes of every runner’s training arsenal.

woman doing goblet squats with kettlebell

Sure, pounding the pavement builds endurance, but it neglects the explosive power hidden within your legs. Squats unlock that potential, transforming you from a steady jogger into a force to be reckoned with on the track.

Are you ready to ditch the treadmill and embrace the transformative power of squats? Buckle up because we’re about to take your running game to the next level.

Why squats are every runner’s secret weapon

The benefits of squats are both aesthetic and functional.

Builds powerhouse muscles

Forget dainty ballerina legs; runners need powerhouse pistons propelling them forward. Squats are the ultimate leg-sculpting tool, firing up a key muscle group that will turn your stride into a symphony of strength and efficiency:

1. Quadriceps (Quads): These bad boys on the front of your thighs do the heavy lifting, extending your knee and powering your push-off during each stride. Strong quads mean better leg extension and a more forceful push with each step, propelling you further with every stride.

2. Hamstrings: Don’t let the “ham” fool you, these muscles on the back of your thighs are no afterthought. They bend your knee and stabilize your hip, acting as the yin to the quads’ yang. Strong hamstrings ensure fluid leg movement and prevent overextension, keeping your form efficient and injury-free.

3. Glutes: The engine of your locomotion, your glutes fire with every push-off, providing propulsion and stability. Strong glutes translate to explosive power with each step, helping you conquer hills and sprint to the finish line like a champion.

4. Calves: Often overlooked, these workhorses in your lower legs propel you forward with every foot strike. Strong calves provide springy ankle flexion, improving push-off efficiency and reducing fatigue on long runs.

So, how does this muscle-building translate to running prowess? Imagine your legs as finely tuned engines. The stronger each muscle group, the more efficient your engine runs. Think longer strides, greater propulsion, and reduced energy expenditure. Squats build these potent powerhouses, helping you conquer distances with less effort and more speed.

Boost your running economy

Your running economy evaluates how well the body utilizes oxygen to produce the energy necessary for running. The stronger you are from squats and single leg exercises, the more likely you will improve your efficiency while covering more distance with less energy expenditure. This energy conservation becomes particularly significant during long-distance races, where endurance is paramount.

Your base and foundation are key

Running might seem like all legs and lungs, but a strong core is the invisible force holding everything together. Squats aren’t just leg-builders; they’re core whisperers, quietly sculpting the muscles that keep you upright, balanced, and injury-free.

Think of your core as your internal corset, cinching everything in and providing that crucial stability. Squats target key core muscles like your abs, obliques, and transverse abdominis, turning them into a support powerhouse. This translates to:

Improved balance: Strong core muscles keep you upright and aligned, especially when fatigue sets in. No more wobble on uneven terrain or wobbly finishes – squats equip you to conquer any path with unwavering stability.
Enhanced injury prevention: A strong core acts like a protective shield, absorbing impact and stabilizing your spine. This reduces the risk of overuse injuries like lower back pain or runner’s knee, keeping you running strong and healthy.

But remember, a castle built on shaky foundations crumbles easily. Proper squat form is crucial to reaping these benefits and avoiding injury. Imagine your core as the keystone of your squat arch. If your form is sloppy, the keystone wobbles, putting undue stress on your spine and joints.

Squat variations

Bodyweight squats

Stand with feet shoulder-width apart.
Tighten up your core to stabilize yourself, start to shift your weight back into your heels while pushing your hips behind you as you squat down.
Continue to lower yourself until your thighs are almost parallel to the floor. Your feet should remain flat on the ground, and your knees should remain over your toes.
Keep your spine neutral, chest out and push through the heel to return to the start position. Keep the core tight.

Sumo squats

Stand with your feet wider than shoulder-width apart, toes pointed outwards at roughly 45 degrees. Imagine you’re creating a big “V” with your feet.
Brace your core and draw your navel in towards your spine. This will help maintain a stable upper body throughout the movement.
Push your hips back as if sitting in a chair, keeping your back straight and chest lifted.
Bend your knees and lower your body until your thighs parallel the floor.
Engage your glutes and inner thighs to drive yourself back up to the starting position, pushing through your heels.

Split squat

Start with your feet hip-width apart. Step forward with one leg, planting your foot flat on the ground. The front foot should be about an arm’s length away from the back knee.
Bend both knees at the same time while lowering your hips towards the ground. Lower until your back knee almost touches the floor, aiming for a 90-degree angle at both knees.
Drive through your front heel and extend both knees to return to the starting position. Repeat the entire movement with the other leg leading.

Single-leg squat or pistol squats

Stand tall with your feet hip-width apart. Extend one leg straight out in front of you, parallel to the ground, and engage your core to maintain stability.
Slowly bend your standing leg knee, lowering your hips towards the ground as if sitting in a chair. Keep your back straight, chest lifted, and extended leg engaged (don’t let it drop towards the ground).
Aim to get your thigh of the standing leg roughly parallel to the ground, or as low as you can comfortably maintain good form.
Drive through your heel of the standing leg and extend your knee to return to the starting position. Repeat the entire movement with the other leg.

Jump squats

Start with your feet shoulder-width apart, toes slightly outward.
Lower into a regular squat, bending your knees until your thighs are roughly parallel to the floor. Keep your weight evenly distributed on your heels and press your chest forward.
Push through your heels and extend your legs from the bottom of the squat, propelling yourself off the ground. Swing your arms for momentum as you jump.
Focus on landing gently on the balls of your feet, absorbing the impact with your knees slightly bent.

Goblet squat

Stand with your feet slightly wider than hip-distance apart, your toes angled slightly outward.
Hold a kettlebell in both hands at your chest, gripping the handles as though you were cupping a goblet—one hand on either side of the handles. Bend your elbows, so the goblet is positioned right at the center of your chest.
Press your hips back and begin bending your knees to perform the squat.
Focus on keeping your chest tall while pressing your hips back and lowering down. The goal is to get your hips below parallel with your knees.
Your elbows should be positioned on the inside of either knee at the lowest point.
Press through your heels and reverse the motion to return to the starting position.

How to challenge yourself without adding weights

You can progressively increase your squats without adding weight to the lift. Here are three ways to challenge yourself without weights:

Play with the tempo

Slow Down: Instead of your usual speed, try lowering yourself for 3 seconds and pushing up for 2 seconds. This “3:2” tempo puts more time under tension, challenging your muscles in a new way. You can also experiment with other tempos like 4:2 or 2:1.
Pause at the Bottom: Hold the bottom of your squat for 3-5 seconds before pushing back up. This isometric contraction further activates your leg muscles and builds strength throughout the entire range of motion.
Partial Reps: Focus on the bottom third or half of the squat movement. This allows you to use your body while still maintaining good form. Gradually increase the depth of the partial reps as you get stronger.

Embrace the Burn

Increase Sets and Reps: While keeping the weight constant, slowly increase the number of sets and reps you perform. Start with an extra set, then slowly add additional reps per set over time.
Drop Sets: After completing a set with heavier weight, immediately perform another set with lighter weight but more reps. This “drop set” technique keeps your muscles working past the point of fatigue, leading to faster strength gains.
Supersets: Pair squats with another lower body exercise (lunges, calf raises) and perform them back-to-back with minimal rest. This superset approach keeps your heart rate elevated and challenges your muscle endurance.

Master the Variations

Single-leg squats: These test your balance and core strength while targeting each leg individually. Start with bodyweight and progress to holding weights as you get stronger. Each leg is worked independently, ironing out any imbalances and ensuring equal power on both sides.
Box squats: Sit down and stand up from a stable box or bench. This helps control your depth and allows you to focus on explosiveness at the bottom of the movement.
Jump squats: Add a vertical jump to your squat for an explosive power booster. Focus on landing softly and maintaining good form throughout the movement.