the benefits of squatting for runners outweighs the pain of skipping a run day.
As runners, you shouldn’t ever lift for endurance. Fitzgerald says you already get enough of that from running. But the goal isn’t to lift for hypertrophy either, because you’re not looking to become a body builder and have to carry along big muscles on your run. Runners want to lift for strength and power.
“This is done by lifting moderate to heavy weights for a moderate or short number of reps,” says Fitzgerald. An example might be three sets of 10 reps of a bodyweight squat or four sets of three reps of a heavy, weighted squat .Because the squat is a complex and demanding movement, it’s an exercise that should always be done after a run–not before—or on a non-running day.
Weighted squats will generally be part of a longer more challenging weightlifting routine done in the gym. “These types of sessions are best done on your hard running days, like after a fast workout or a long run, to ensure that hard days are kept hard, and easy days remain easy,” says Fitzgerald. “Runners only need two formal weightlifting days per week at the maximum.
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