Originally Posted by
D_51
I had a big long answer to type, but fuck it. The short answer is that running middle or long distances does not require much strength and high level runners have enough strength already. The load on the quads and the range of motion used in distance running are both small. Since you asked about 18 minute 3 milers, we are talking about high level runners. I would say that unless there is an existing injury or strength imbalance (because the hams do not get much work while running) there is no bennefit for a high level middle distance runner to squat or do any real strength training. Distance running is not strength limited, it is lactate/VO2 max limited. The energy pathways are not the same and training one will not help the other. And running at a high level, doing anything at a high level, requires focused training.
For the average person that wants to improve from a 28:00 to 26:00 5K... if you run trails or XC there may be some bennefit in having additional strength for stability reasons, so squatting can help and you most likely need to squat for injury prevention. The problem is structuring a program that would provide the training bennefit of squatting while not taking up training time or recovery ability that should be used for running.
I've thought about this quite a bit and have been experimenting on myself, some conclusions I have come to have:
1. Effective strength training will negatively impact run training volume and recovery.
2. You could squat very lite weights for injury prevention, but not get stronger or better at running. You would get more bennefit from just running hills.
3. The process of getting stronger in the off season and then getting back into running shape is unproductive. You work hard for the gains and then sacrifice them, ending up where you started.
4. You can get stronger and faster, but it is a slow process.
5. I am a lot faster at a lower bodyweight/lower squat than I am heavier with a bigger squat. This is due to a few factors:
- Extra body weight requires more effort to move
- The training effort to get a 2xBW squat takes away from running
- At 40, I am more prone to injury when lifting heavy and running at a higher bodyweight