Unlocking Speed: Squats for Runners - The Science Behind Stronger Strides

Do Squats Improve Speed? Squats were already in the front of my mind because our monthly education in my Run Club is on what makes a good squat and how to get the most out of your squat. Remember that squats for runners are especially important.  Ian Markow, the leader of the workshop, led someone through a great thought experiment when it comes to squatting that I want to do with you now too.

Try This:

Stand up. Scrunch your feet up and get heavy in your outside heels.

Now try to jump…

… I’ll wait…

…no really, try it…

It didn’t work very well, did it?

That’s because to jump (and squat and run) efficiently we need to be able to generate force through the ground. To do that we need to pronate our feet (and internally rotate at the hip)! While squatting doesn’t necessarily look like running, optimizing the squat to put force in the ground, and then building strength there can have a huge carryover to your stride.

So what does a good squat look like? Let’s break down the anatomy of a squat: 

Just like how in running we talk about getting solid midstance, with squatting, mastering that midrange (around 90 degrees of hip flexion) is incredibly helpful! 

My FREE Glute Accelerator Crash Course helps you do exactly that. Over 7 days, we progress through my favorite yet simple glute exercises that will have you really feeling your glutes work by finding that length in your mid range. You'll go from heavy and clunky to strong, fluid and powerful in your stride by unlocking this powerful skill!

I see it go wrong in 2 main ways:

1 - Skipping midrange all together.

For my really bendy people, you likely can squat all the way to the ground ass to grass. And you probably do it super fast, then bounce out of the bottom and never really truly get into mid range. You just speed through it. These are the people that need mid-range the most!

Mid-range is strength, power, and stability! Owning midrange can help you generate good tension in your body so that you can better distribute forces when you move and run.

If this is you, here are a few options:

1. Slow it down! Count it out as you go, 4 counts down, 2 counts up. Don’t let yourself skip mid-range.
2. Stop at mid-range instead of all the way down and practice creating force to press up out of that range.
3. Practice 1.5 squats to get more time in the midrange. Squat all the way down, halfway back up, and then back down again before going all the way up.

 You can also try squeezing a block between your knees to help create tension through that midrange.

2 - Struggling to own the range of motion needed to get into midrange without cheating.

This is the camp I fall into and why I elevate my heels on those wedges (affiliate link). 

To get into midrange (as noted above) we need our knees to travel forward past our toes (yes, that’s okay and necessary) while our center of mass stays back. Think knees forward as butt goes straight down.

When this doesn’t happen well, we end up with more of a “hingey” squat. Think torso falling forward instead of staying upright. Not necessarily a bad thing all the time. This is a really effective way to lift a lot of heavy weight off the floor like a deadlift. But sometimes it's helpful to also work a true squat pattern.

Learn a little bit more about the connection of the foot, the stack, and owning internal rotation in this post. Owning that rotation with good pronation is necessary for rotating efficiently and owning midstance. 

 If this is you, here are a few options:

1. Elevate your heels on a wedge to help start in more plantar flexion, open up a little bit more range for the knees to travel forward, and help you keep your center of mass back as you do.
2. Hold a weight out in front of you like a goblet squat or even a Zercher variation to help you keep your center of mass back.

Again, while squatting doesn’t necessarily look like running, optimizing the squat to put force into the ground, and then building strength there can have a huge carryover to your stride. Just like how in running we talk about getting solid midstance, with squatting, mastering that midrange is incredibly helpful!

Happy Squatting!

Next up on your reading list:

6 Awesome Ways to Expand Your Bodies Running Rotation.

Run Like a Queen: 5 Pelvic Floor Exercises For Women

The Runner's Lab: Become A Running Nerd with Alison Marie PHD