Correct running technique requires coordination, stability, good glute and hamstring activation and strength, as well as good lower back and hip posture. With these physical qualities, a runner will not have “power losses”, that is, he will be able to apply all his strength to run faster for longer. Guess what exercise develops all those qualities?
An important note for long-distance runners: you are not going to have to worry about your weight, you will improve your power and strength, but diet is what will end up deciding how much you grow and gain weight. I am sure that you maintain a good diet and a good training program so you will not gain any kilo that does not lead to improvements in performance.
Benefits to hip stability and posture
Running requires a strong and stable hip . Why? It will keep it from wobbling sideways while we run. Surely this has ever happened to you or you have seen people do it, moving their hips from side to side while running. The hip is the guide of our direction of movement, just turn it to change the direction. Therefore, his staggering translates into lateral movements which need strength to perform, are these movements useful for you? Unless you want to take a curve, no, you will only lose that precious strength that you could be using to run faster.
Benefits to lower back posture
Squats teach the runner to always keep the back straight , preventing it from curving while running, which has a notable benefit in preventing the hips from dropping into a sitting posture while running. Why is it important to prevent this fact? We have already mentioned that all lateral movement supposes a loss of the force exerted to run, the same happens with vertical movements , if a runner’s hip moves vertically it will be at the cost of expending energy from his stride.
Gluteal stability and strength benefits
The stability and strength of the buttocks are closely related, especially when we lean on a single leg. The “Department of Health, physical education and recreation” at the University of San Marcos in Texas conducted a major study on muscle activation in unilateral squats (single leg) and bilateral squats, in which it was demonstrated that single leg squats are more demanding on the glutes and hamstrings.
Many runners do not pay enough attention to the posture of the hips and legs during the final phase of the forward step (phase during which your leading foot does not yet touch the ground), and yet it is a vitally important posture for run effectively. Likewise, the squat technique improves the running technique itself. It is necessary to strengthen the glutes and lower back to maintain the stability of the body in this position, without a doubt squats provide a magnificent benefit in this regard.
Benefits to leg power and coordination
The most obvious of the benefits but not for the fact of improving the power of the legs, but because this power is applicable to running . Why? The movement patterns match. For example, a runner may improve his leg power through machine leg extensions, but by not matching the movement pattern, it will not lead to any noticeable improvement in his running technique.
The simulation of the movement will also mean an improvement in its coordination, which translates into a better use of the applied power. A great power in the legs is useless to run without knowing how to extend the hip at the same time as the knee.
Remember this : if you want to improve a move, make a move as similar as possible.
When should runners practice squats?
All runners should, at a minimum, squat during their warm-ups . It will serve as a stretch and activation of the legs, lower back and abdomen, which are essential muscles when talking about running.
From there, I advise doing squats at least twice a week accompanied by plyometrics to improve performance – Bonus item.
Useful squat variants for runners
Bilateral work (working with both legs):
- Bodyweight squats or squats.
- Front squats.
- Overhead squats (the best exercise to work on stability with both legs on the floor. I add an explanatory video, although it is in English it is very illustrative)
- Jump squats (the best exercise to build power).
- Bulgarian squats.
- Scissors or strides.
- Scissors with jump.
- Russian pistols (without a doubt, the best one-sided exercise out there, but also the most difficult).
