Squatting workouts for runners

Runners are those individuals who have to be physically fit to the highest point possible. This helps them in completing the races and aids them in running fast. For improving the running speed, gait or stride of the runners as well as for improving the core muscle stabilization, squatting exercises are very essential for the runners. These exercises are immensely helpful for increasing the strength of the legs and also for increasing the endurance of the legs which will not tire easily after running. Individuals who are runners should therefore have an in-depth knowledge about the squatting exercises that they can do for achieving complete fitness of the body.

One legged squats

This is an advanced exercise and helps in maintaining balance and stability in the runners. This also helps in adding intensity to the working routine. For this exercise, you need an exercise ball. The person should begin the exercise by putting the exercise ball behind the lower back of the body and should lean against the ball. The left foot should be lifted slightly from the ground. The right foot should be moved closer to the middle to help in getting the balance. The muscles of the right leg should be contracted next. The left leg should be kept lifted and lowered into a squatting position. This should be done up to that stage where the individual can bear it. An individual can rest his hands against the wall if he needs extra support. The position should be released and the process should be repeated on the other leg. Since this is a tough exercise, individuals should practice with caution.

Wall sits

Endurance in the lower part of your body is very essential for runners as they have to run fast and that creates pressure on the muscles. Therefore, if the lower part of the body is not capable of enduring the strain, it will become difficult for the individual to run. The wall sits are a great way of achieving this endurance. For doing this, an individual must stand in front of the wall, preferably two feet in front of the wall and lean against it. Next he should slide down until his knees jut out and the thighs are at a perpendicular angle with the wall. He should hold the pose and keep the abs contracted for about a minute. After holding for this time, he should again go back to the initial position and repeat the exercise. The squat should be held at various angles so as to work the lower body in different ways. One can add intensity to the exercise by holding weights in his hands or by squeezing a ball between the knees.

Front barbell squat

Front barbell squat may be compared with the other forms of squats except for the placement of the weight in this exercise. In this exercise, the barbell is kept on the front of the shoulders and the hands are crossed for keeping the barbell in place. This helps in changing the center of gravity and hence this helps in the training of the squads of the runners. Since the individual will be holding the weight, it is better not to carry a heavy weight barbell. The legs should be placed at a width as much as your shoulders. The barbell should be then kept on the front side of the shoulders and the arms must be crossed over the bar to hold them in place. Then start bending the knees to start squatting. This exercise will help in keeping the torso vertical and the person may not be able to squat low. The individual should however take care not to compromise the balance. The legs and glutes should be contracted slowly and the person should slowly stand up without locking the knees. The exercise should be repeated thrice for best results. The individual should see to it that during the exercise his knees are in line with his toes.

Pile squat

This exercise helps in targeting the muscles of the feet of the runner in multiple ways. This exercise helps in involving the inner thigh of the individual more than in the traditional squats. This can be done by the runners so as to add a variety to their routine and make it interesting. The only thing that they have to take care is that while lowering their body down, they should do it till the level their body allows. They should not stretch the body beyond the limits. The individual should first place his toes out at a comfortable angle. The knees have to stay aligned to the toes, so it is better not to over stretch yourself. For adding weight, dumb bells can be held over the thighs. Even a single dumb bell can be held in front or a barbell can be placed on the shoulders or behind the head. The knees should be bent and the body must be lowered in to a squatting position. The knees must be kept in line with the toes and the abs should be kept contracted and the back straight. After holding on for a few moments, the person should relax himself.

Barbell squat

Barbell squats is a more intense form of squatting exercise and it is helpful for the development and toning of the muscles of the runners. These squats are a great workout option, provided the individual does it in the correct way. Adding weight on the shoulders also adds weight to the spine. Therefore, one has to be very careful while adding weights to the shoulders. The individual doing this posture of squatting must stand with his hip or shoulders wide apart. The knees must be bent in such a way that the body can be lowered into a squat the person should however stop when he finds the knees are at a ninety degrees angle. He can also discontinue when he finds himself losing the natural arch of his body. Next he can contract the glutes and legs. For releasing, slowly stand up without locking the knees.

Squat with dumb bells

The individual should stand hip or shoulder apart and hold medium or heavy weight dumb bells in each of the hands. The hands should be placed outside the thighs or the arms must be bent. The knees should be bent and a squatting position be achieved. The movement should be stopped once the knees are at a ninety degrees angle. The individual must take care so that the hips are pushed back and they should pretend as if they are going to sit on a chair. After holding the position for thirty seconds, the position can be released. This helps in making the torso muscles strong for the runner.

Squat with one dumb bell

The person should stand with his feet shoulder wide apart. The arms should be kept straight and the elbows should be kept a little bent while holding the dumb bell in his hands. The knees should be bent and the position must be lowered into a squat. The person should stop when the knees are at a ninety degree angle or when the individual loses the natural arch of his body. The legs and the glutes must be contracted next. The position should be held for some time before releasing slowly from this position. The individual should next release him from the position and repeat the process again. This exercise adds intensity to the fitness plan of any runner and also helps in strengthening the spine of the individual.

Basic chair squat

This is a multi-joint targeting exercise and it helps in strengthening and toning the muscles of the hips, glutes and the legs. This exercise is extremely useful for runners as they also have to focus much of their time on training their lower part of the body. Since this exercise requires nothing and only a chair, it is a great exercise for the amateur runners. For doing this exercise, a chair should be placed behind the person. The person should stand in front of the chair hip or shoulder width apart. The abs must be contracted and kept tight and the knees must be bent. Next the person should slowly squat towards the chair. The knees should be kept behind the toes as the person sits down on the chair for a few moments. The glutes and hamstrings must be contracted to lift you out of the chair and the legs must be extended. The legs should be extended fully until you are back in the standing position.

Smith machine squat

This is a great equipment that runners can add to their workout schedules. There are steel runners attached to a rack which has a barbell suspended from it. The runners move up and down when a person is exercising on the machine. There are safety pegs attached with the machine to help individuals to catch the weight if needed. The machine is quite similar to the barbell squat and is very helpful for runners in developing balance and strength which is very essential for them.

Today's Top Articles:

Scroll to Top