Improve Your Running Speed With Squats
>> October 15, 2008
A study in Medicine & Science in Sports & Exercise found that weighted half-squats can improve your running speed. Using heavy weights, distance runners performed four sets of four reps three times per week. After eight weeks, they shaved the equivalent of 90 seconds off their 5-K times.
Heavy lifting stresses the nervous system, which adapts by communicating with muscles more efficiently. To try it, stack a squat machine with enough weight to hold perfect form, squat, stop when your knees are at 90 degrees, then stand. Do no more than four reps max.
3 comments:
90 seconds? That's some significant speed gains. I have noticed that my running does get better when I am doing my leg weights regularly and vice versa - running regularly seems to help improve the strength of my legs when I do the weights.
@Tom,now you know it's not just in your head, it really does make a difference! Thanks for stopping by!
Weight training has been key to athletics training for a while now, and going heavy is essential for athletics too. Also consider lunges and deadlifts to strengthen the thighs and core too. Great advice Angie.
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