Episode 42 - Squats for Runners: Stronger Strides Start Here

Episode Summary:

In this episode, Alison dives into the importance of squats for runners, highlighting how this foundational movement improves force production, coordination, and running mechanics. She explains that effective squatting—particularly through the often-overlooked mid-range—requires proper foot pronation, hip internal rotation, and a stacked body position. By mastering these elements, runners can enhance stability, strength, and stride efficiency.

Key Takeaways:

• Mid-range mastery is essential – The 90-degree "mid-range" of a squat is where runners build the most power, stability, and control, yet it's often the most neglected or rushed part of the movement.
• Squats support running efficiency – Though squats don’t look like running, they train the same force production patterns—like pronation at the foot and internal rotation at the hip—that are critical for a strong, efficient stride.
• Form matters more than depth – Common issues include dropping too fast or hinging forward excessively; cues like “bend your knees forward” and elevating the heels can help maintain better form and access mid-range more effectively.
• Intentional squat work pays off – Practicing controlled reps, box squats, or 1.5 squats can help runners “own” the movement, improve glute activation, and better distribute force—leading to stronger squats and stronger running.

Time Stamps:

[00:00] – Introduction

[03:45] – Why Mid-Range Squats Matter

[09:10] – Rethinking Squat Form for Runners

[13:30] – How Anatomy and Femur Length Affect Squatting

[17:45] – Cues, Tips, and Progressions

[21:50] – Wrap-Up & Resources

Resources Mentioned:

• Glute Accelerator: A 7 Day Crash Course on Building Strong Glutes for Female Runners
• Women’s Running Academy Membership: Smart, female centered, run supportive strength training month after month. With the Women’s Running Academy Membership you can successfully continue to strength train year round in a way that is supportive of your running and long term health.
• Squat Wedgiez: My favorite wedges for squatting.

Quotes:

• "Squatting is not just about a strength move to strengthen your quads. It's about coordination, control, and movement quality."
• "I was seriously like a monkey human… my arms went to my knees and I got sent to in-school suspension three days in a row for wearing shorts too short—because of my long limbs!"
• "Sometimes it's as simple as just… people with long femurs might need to use a wedge to get into that nice squatty squat pattern."

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