Strength and Conditioning training is an established aspect of elite runners training programmes. But which exercises are useful for runners? Which exercises are not beneficial? Do squats improve running?
Strength Training to Improve Running
Runners benefit from strength training in a number of ways. The improved force production capabilities that arise from engaging in strength training can directly result in improved sprinting speed. We also know that strength training has beneficial effects on running economy. On a more anecdotal level, it is very likely that strength training has a role to play in injury prevention. With appropriate loading, appropriate volume, and appropriate exercise selection, we can create more robust runners, who break down less easily. But which exercises are the most appropriate for runners?
A key consideration regarding strength training exercise selection, is the biomechanics of running. If we have an understanding of the biomechanics of running, then we can select exercises that support that biomechanics. In this regard, two key aspects to understand are triple extension and ground contact times.
Triple extension refers to force production that occurs from an attempt to simultaneously extend the hip, knee and ankle joints in a coordinated manner. We produce force, during ground contact in running, through triple extension. As such, it can be useful to prioritise strength training exercises which also involve this triple extension. An important note here is that the exercises do not necessarily have to result in full extension at each joint. The key is to produce extension forces at each joint. The squat exercise is a perfect example of such an exercise. Typically, the ankle joint does not go through full extension during a squat (although we can modify squat technique in order to achieve this). However, we certainly do produce extension forces at the hip, knee and ankle joint during a squat.
It is also important to realise that you can perform a squat in many different ways. Front squats, back squats, overhead squats are just a few common squat variations that may benefit runners. The Bulgarian Split Squat is less common. However, you might want to prioritise the Bulgarian Split Squat. The Bulgarian Split Squat is also sometimes referred to as the rear foot elevated split squat. This is a more descriptive name for the exercise, since it involves elevating the rear foot on a box or a bench. This has several benefits:
- By elevating the rear foot on a bench, Bulgarian Split Squats force the front leg to perform the majority of the work. Since running involves contacting the ground with only one foot at a time, this somewhat replicates the single leg nature of running.
- The elevated rear foot also provides a loaded stretch to the hip flexors. This is relevant to runners, since it may help improve stride length. It may also help to develop an efficient leg recovery by increasing hip flexor activation in a stretched position. As such, we might expect increased hip flexor engagement, immediately after toe-off, during the running stride.
- Although the front leg is performing most of the work, the rear leg is still contributing during Bulgarian split squats. The rear foot pushes into the bench, resulting in triple flexion force through the hip, knee and ankle. This means we have triple extension forces being produced in the front leg, whilst triple flexion forces are being produced in the back leg. This is very relevant to running, since running involves a forceful triple extension (during ground contact) immediately followed by a rapid triple flexion (during the leg recovery phase).
- The largely single leg nature of the exercise means that much less external load is required. Placing less load through the spine should be considered a good thing. This is because, as runners, we are already exposed to a large amount of compression through the spine, as a result of the accumulated impact from running. Additionally, by placing less load through the spine in the gym, you will recover more quickly. This means the Strength & Conditioning session has less impact on how soon you can run hard again.
- Another benefit of the largely single leg nature of the exercise is that there is a balance element. Any exercise where there is a balance component to it will result in the smaller muscles around the foot and ankle being strengthened.
So do squats improve running? Well, from a triple extension perspective, it would seem that they probably do. Additionally, due to the points covered above, it would seem that Bulgarian Split Squats may be the most beneficial squat variation for runners. However, there is more to running than triple extension. As such, we should consider additional biomechanics variables.
Ground contact time is an important biomechanics variable. In elite sprinters, we know that ground contact times are around 0.2 seconds during the acceleration phase and less than 0.1 seconds during the maximum speed phase. Middle and long distance runners may experience marginally longer ground contact times. Even so, we are still talking about very short periods of time.
When you perform a heavy squat, it could take several seconds to complete. The timescale in which you produce force during a squat is very different to that of running. Of course, you do not have to perform squats with very heavy loads. A popular method is to perform squats with about 50% of maximum load and to perform the movement as fast as possible. However, this method is not without its problems. The issue with these speed squats is that we can end up having a deceleration phase, sometimes up to more than 50% of the entire range of movement. This means for over half the movement, we are no longer focused on producing force in the main muscle groups.
So what is the solution? Well, we can still do our heavy squats, which focus on strength. But, this alone may not be enough to improve running performance. We may need to compliment squats with additional exercises which are more focused on speed and power. Olympic lifting variations and jumping variations will all be useful. You will perform these movements with much greater speed. The timeframes associated with these exercises will also be more relevant to running.
So do squats improve running? Yes, but not on their own. Training needs to be multi-faceted. Heavy squats have their place, but so do other gym based exercises. Training methods such as hill sprints may also help bridge the gap between gym based exercises and running itself.
If you would like to learn more about how to use strength training to improve your running, then please check out my Youtube video at the link below:
Weightlifting for Track and Field Athletes
In particular, this video goes into detail on the use of Olympic Lifts. We have already mentioned, in this article, the potential for Olympic Lifts to complement squats in a runners strength programme. However, the Olympic Lifts are difficult to execute competently. As such, you should learn these lifts under the supervision of a Strength and Conditioning Coach.
If you are based in York, and you wish to hire Tim as your Strength Coach, follow the link below:
If you are based outside York, you can still benefit from Tims expertise. You can benefit from online running coaching with Tim, wherever you are based:
In the mean time, let us summarise the take home points from this article.
Namely, do squats improve running?
Yes, they absolutely have the potential to improve running. But there are some important considerations:
- There are many different types of squats. They may not all benefit running equally.
- Squats on there own may not benefit running. You will need to perform additional exercises alongside them.
- Sessions such as hill sprints can bridge the gap between gym based exercises and normal running training.
- Technique is important with Strength and Conditioning training. You should consider hiring a Strength and Conditioning Coach.
I hope this article has helped. I look forward to hearing from you soon!
Tim Egerton, Foxwood Personal Training, York