Effects of squats on running/cardio

[atkobra]

I was wondering if you guys think doing squats would help overall in my endurance running? I was thinking maybe having stronger legs would take some of the load and stress off of my cardiovascular system. What do you guys think?

[MrSinister]

hell no, i would even say the opposite... squats are used in short bursts of strength and energy, running is just gliding your limbs and you need endurance for it, they also build your legs and add more size which will ultimately require more oxygen and blood to feed when you run, not ideal...
Want to get better cardio then keep training more cardio.

[sakofan]

Compare Olympic sprinters with long distance runners. Sprinters need strongly built legs for short bursts of power, distance runners light weight and long endurance

[L3V3L10]

I was wondering if you guys think doing squats would help overall in my endurance running? I was thinking maybe having stronger legs would take some of the load and stress off of my cardiovascular system. What do you guys think?

As a "long distance runner" it is olny fair to say that the earlier comments are incorrect.. Any weights/leg combo can improve long distance running as long as you do high rep and low weight, that is why some runners use weighted vests and leg weights while they practice. Keep the reps over 15 and you'll beast, good luck and god speed;P haha

[MikeDPaolini]

Some of the fastest runners in the world don't use endurance running to improve their running. I think squats are a must in any workout program. Running alone will only get you so far.

[atkobra]

As a "long distance runner" it is olny fair to say that the earlier comments are incorrect.. Any weights/leg combo can improve long distance running as long as you do high rep and low weight, that is why some runners use weighted vests and leg weights while they practice. Keep the reps over 15 and you'll beast, good luck and god speed;P haha

That's what I'll do then. I'll decrease the weight a little and so that I can increase the weight. I want to get real good with the 1.5-3 mile range.

Some of the fastest runners in the world don't use endurance running to improve their running. I think squats are a must in any workout program. Running alone will only get you so far.

Yea that's what I was thinking. It seemed like my legs stopped advancing from running by itself.

[michaelbtaylor1]

Honestly, I found that my running speed actually increased when my squats started going up. Went from a 6:03 mile to a 5:40 without training seriously/specifically for "running". I typically run between 2 and 5 miles and have noticed nothing but positive effects, so I'd say keep squattin

[atkobra]

Honestly, I found that my running speed actually increased when my squats started going up. Went from a 6:03 mile to a 5:40 without training seriously/specifically for "running". I typically run between 2 and 5 miles and have noticed nothing but positive effects, so I'd say keep squattin

That's good to hear. Thanks!

[pacificd]

i've been on both sides of this. I think if balanced correctly they can compliment each other. there is a point when doing a ton of one is going to not help the other.

[FortifiedIron]

If you are an endurance runner or any form of a runner in general then squats are a must have in your training program.

If you are an endurance athlete then the way you implement squats in your training program will be different then that of a sprinter. A sprinter would need to utilize reps in the range from 1-5 with heavier loads, as for an endurance runner they would work in the 8-15 rep range, with at times possibly working in the lower rep ranges.

Kyle

[ablts]

I was wondering if you guys think doing squats would help overall in my endurance running? I was thinking maybe having stronger legs would take some of the load and stress off of my cardiovascular system. What do you guys think?

They definitely help...ever since I started squats, I've been able to plow through my long runs faster. The only disadvantage is that you'll be out of breath much faster than what you're used to :P

[iSkinny]

improving lower limb strength increases running economy by up to 10% - the research is there if you are pro active enough to search for it.

Also, improving strength will condition the athlete and drastically reduce structural injury risk:

forces of 3-4x body weight are accepted with each impact,
50-70 steps per foot per minute,
300-900 times per mile.
Do the maths...

[pacificd]

general athletes benefit great from squats. I think there is a misconception that squats will make you get massive legs like the guys in flex who I KNOW can't run very far. I always feel/perform better after squats.

[noflyingcars]

hell no, i would even say the opposite... squats are used in short bursts of strength and energy, running is just gliding your limbs and you need endurance for it, they also build your legs and add more size which will ultimately require more oxygen and blood to feed when you run, not ideal...
Want to get better cardio then keep training more cardio.

I agree with you.

Squat gives you stronger muscles, stronger muscles burn more energy (oxygen) and are absolutely useless in running or other daily activities.


When I started lifting I could barely squat the empty bar (srs), but I had no problem in running on the of stairs even for 4-5 stories.
Now I squat 200 lbs and when I do more than 2 floors I'm getting winded - even though my lung capacity has greatly increased.

[iSkinny]

I agree with you.

Squat gives you stronger muscles, stronger muscles burn more energy (oxygen) and are absolutely useless in running or other daily activities.


When I started lifting I could barely squat the empty bar (srs), but I had no problem in running on the of stairs even for 4-5 stories.
Now I squat 200 lbs and when I do more than 2 floors I'm getting winded - even though my lung capacity has greatly increased.

Absolutely anecdotal bull**** conjecture.

[MIMuscle]

I was wondering if you guys think doing squats would help overall in my endurance running? I was thinking maybe having stronger legs would take some of the load and stress off of my cardiovascular system. What do you guys think?

For me personally, I think it does. I work my legs pretty hard in the gym and I think it paid off in my last marathon. I ran the 2010 Honolulu Marathon in 3:27 which was a PR for me. I did do my long training runs too, but I think that because of the muscular development in my legs I was able to finish in that time.

[shadowroth]

anyone saying squats have no benefits in running is wrong. when i started running i could bearly run for half a mile. didint run for almost 8 months during those 8 months i started squating in high reps 10-15. and when i started running again i ran nonstop for 7 miles!!!my body felt lighter and every stride propelled me harder and faster
squats really are magical and if you disagree that they have no benefits then you most likely dont do long distance running.
my shins were aching for almost a week since ive never ran anywhere close to that distance.
stick to high reps when squating for a better carry over. thought i agree that after alot more muscle mass you will become slower but it will take alot

[2Legit2Quitt]

I mean no offense to anyone within this thread, but A LOT of the comments in this thread seem like they are just thrown out there by people who think that what they are saying is logical.... Coming from a outdoor/indoor collegiate track and cross country athlete, trust me when I say that squats are a MUST.... its not about building "bigger legs" its those little things that squats do for us long distance runners (for instance, building stronger hip flexors) when I was squatting for distance running training, I worked with low weight and worked out with a 12-18 rep range... works WONDERS for those supporting tendons that intertwine with the primary leg muscles. As you run more and more, eventually, those primary muscles will break down since they can only take so much tension before recruiting surrounding muscles and tendons to help bear the load... And if those units arent well developed and strong, they WILL tear and break down.. And weight training (when done properly) WILL combat that and make you stronger in the process since having a stronger supporting foundation will allow your primary muscles to handle more tension and more stress, making you able to apply more power into each stride thus making you faster and able to run longer... of course you arent going to lift heavy like a sprinter and go balls to the wall on each set (unless of course you are sprinting for shorter distances) but incorporate squats and lunges into your repertoire and you will be a healthier runner because you are of no use if you are injured. Hope this helps.... feel free to message me if you have questions about my personal workouts and what got me success..

[2Legit2Quitt]

anyone saying squats have no benefits in running is wrong. when i started running i could bearly run for half a mile. didint run for almost 8 months during those 8 months i started squating in high reps 10-15. and when i started running again i ran nonstop for 7 miles!!!my body felt lighter and every stride propelled me harder and faster
squats really are magical and if you disagree that they have no benefits then you most likely dont do long distance running.
my shins were aching for almost a week since ive never ran anywhere close to that distance.
stick to high reps when squating for a better carry over. thought i agree that after alot more muscle mass you will become slower but it will take alot

^^ accurate statements indeed.... also, when you start increasing muscle mass, a trick I used to maintain my stamina and endurance was high altitude training... Not everyone can vacation to the mountains of colorado for training of course, but theres also oxygen restricting masks that you can purchase that simulate high altitude training that also condition your cardiovascular system and allow you to make better use of oxygen... good stuff indeed!!