Day 26: Squats = Runner’s Best Friend



According to the blog Squats are a Runner’s Best Friend, “One of the biggest squat myths is that squats are bad for your knees. False! This myth comes from a few badly run studies in the 1960s that have since been disproved. More recent studies have instead shown that people who regularly squat have more stable knees.”

Squats provide important benefits to runners and walkers:

  1. Knee Stability
  2. Increased Leg Power
  3. Improved Body Awareness
  4. Injury Prevention

Additionally, “squatting  effectively teaches runners how to be better runners by addressing and improving basic athletic skills. For example, squatting teaches runners how to load and engage their posterior chain, how to stabilize their hips, knees, and ankles, and how to move with good posture and maintain that good posture for longer periods of time.”

To squat effectively, we must address three basic skills:

1. Maintaining posture
2. Adding load
3. Adding torque

Focusing on developing our athletic skill with posture, load, and torque, a runner’s relationship with strength training can be changed forever. While we want stronger hamstrings, we cannot just do hamstring exercises and expect better running results. Why? Because the whole is greater than the sum of its muscular parts. We must strengthen the other areas around our hamstring to help support those muscles and take some of the load off that area. Squats are a great way to strength and support our hamstrings!

So even if you aren’t doing the extra squat challenge this month…today YOU SQUAT! 😉

Day 26 exercises: 3 sets of 15 

****Click here for how to videos**** 

  • Squats
  • Side Lunges (3 sets of 15 for each leg)
  • Wall Sit – :60 (3X)
  • Plank – :60 (3X)

Bonus: Squat Challenge (75 additional Squats) 

Challenges: I know these are getting harder to fit in as the numbers go up but we are almost done! Keep pushing Crew don’t you dare give up!

  • Burpees – 55
  • Push Ups Beginner – 18
  • Push Ups Advanced – 105
  • Squats – 75

Remember Crew….we are building brutally strong legs this month! The month is almost over so hold on tight and keep up the great work! 🙂


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