Should Runners Squat Heavy? Load, Depth and Timing

Studies on heavy strength training in runners consistently show improvements in running economy, meaning less energy used at the same pace. Heavy loads, roughly 80 to 90% of your maximum for 3 to 6 reps, train your nervous system to produce force quickly without adding much muscle mass.

Light weights for high reps feel more "running specific", but they mostly add fatigue without the same benefit.

A good working rule: choose a weight you could lift 2 to 3 more reps with before failure. For most runners this means 3 to 4 sets of 4 to 6 reps.

If you're new to lifting, spend 4 to 6 weeks learning the movement with moderate loads first. Progress by adding a small amount of weight each week while keeping good technique.

Squat as deep as you can while keeping a neutral back and your heels down. For most people that's thighs around parallel or slightly below. Deeper squats with lighter weights build strength through a bigger range, which is useful for hills and late-race fatigue.

If back squats don't suit you, the trap-bar deadlift, goblet squat, Bulgarian split squat and leg press are all excellent alternatives.

• Squat on the same day as your interval session, after the run
• Leave at least 48 hours before your long run
• In the last 10 to 14 days before a race, keep the weight but cut the sets and reps right down, or stop