Runners, mastering a squat movement is one the best things you can do to improve your running ability. Think of learning to squat as learning a new skill that will have immediate transferability over to you on the road, trail or track.
Let’s talk about a good running position. You need to make sure that your trunk is braced, i.e., you’re stabilizing your spine. You also need to be getting movement from certain areas and not compensating through other areas.
You need to be able to do that over the entire duration of your run. Mile after mile no matter the distance or intensity. When you can no longer maintain the proper positions, you risk injury or develop compensatory patterns, that may lead to injury in the future. If that isn’t good enough reason for you, you will also lose power and speed. Resulting in slower times and harder runs.
Here’s where the ability to properly squat comes in. Now, make sure to note that I didn’t say squat 300 pounds. That isn’t what is important here. But doing some box squats or goblet squats or even a bodyweight squat will allow you to spot any mechanical breakdowns that may happen in your running technique. If you always turn your feet out on goblet squats on the last few reps, you can bet that you may turn your foot out when running. Missing hip extension? We can see that at the top of the squat. This, along with many other examples can provide a coach with guidelines to improve mobility or stability in the proper places.
As mentioned earlier, while running, you need proper spinal bracing. If you arch your back to lower yourself on the box, you may be running in an over extended position. That can also show that you don’t know how to properly keep yourself in a strong, braced core position. Proper squatting, with guidance from a knowledgeable coach (there are a lot of people who teach poor squatting out there, be careful who you get advice from) requires you to brace your core to move your extremities, just like running.
By squatting, we can spot potential breakdowns but we can also practice good positions.
Carefully bending over to grab something off the ground, and there it goes, your back gives out. No warning, no prior symptoms, it just happens. And it happens to all of us. I have had my fair share of back problems from abusive years playing ice hockey and moronic training.
We also see our fair share of people who have back pain at GAIN, given our client demographic is middle aged to 70+. Almost everyone I have a consultation with has some history of back pain, they say that about once a year, no matter what, their back gives out for a week or so.
I don’t have the magic solution for it either. However, improving strength, learning how to stabilize and owning ranges of motion certainly make your body more robust. Seeing a qualified physical therapist if you are in pain is non-negotiable. If there’s pain, get some help.
Here’s what I like to see people who have back pain improve upon:
Can you properly hip hinge?
A hip hinge is one of the fundamental movement patterns that we see often in everyday life. We make sure to do some type of hip hinging, whether bilaterally or on one leg, at each and every workout at GAIN.
We think it’s that important of a skill to own.
Hip hinging, when done properly, keeps your back in a solid, braced position, forcing you to get the range of motion from your hip joints and not from moving your spine and becoming unstable. It loads the posterior chain muscles like your hamstrings and glutes, and uses those to stand up, opposed to the back muscles.
The problem I often run into here, is that people are unwilling to trust their hinge. That happens, and it is part of the learning process. But doing a weird, super-wide stance, squat type of thing, is just a Band-Aid. You need to know how to pick stuff up. You likely need a regression to start, especially while you work towards gathering the requisite range of motion.
This is common at GAIN. We love barbells, but realize it isn’t he right tool for every job. Doing kettlebell or dumbbell deadlifts or even something raised higher than that can be a good teaching tool here to build confidence in a strange movement.
How’s your hip mobility?
If your hips are ultra-wound up, it may be difficult to hinge properly. If you cannot flex, or close your hips, think folding your belly on your thighs, it is going to be difficult to get to the ground or the object without losing spine position.
This is where you can work with a PT to improve range of motion or add in some dedicated mobility training to your plan. I like to see improvements in hip flexion and ankle dosiflexion for anyone who has trouble getting to the bottom position. This is another time that we would modify the lift – so we can still get a training effect, while working within the safe range of motion. Then, before adding more weight to the bar, we can progress the movement by adding in a bigger range of motion. Eventually adding load to challenge to new found positions and ranges.
3. Can you get stable?
Can you create a stiff trunk?
What I mean, is can you get into a proper braced-neutral position, without any load. When we teach deadlifting, the first position we teach is the finish position. This helps you maintain stability throughout the lift.
The purpose of the hinge is to challenge this braced position while requiring the hips to move, i.e., keep the torso stiff while the legs do the work*. Ever hear the saying lift with your legs not your back?
We teach stiffness (the popular thing to say is a strong core) using other exercises to demonstrate, and educate you on what it is supposed to feel like.
For example, if you are someone who sags their hips when doing push ups, I’ll be willing to bet that you have a hard time keeping a stable core when deadlifting. So we can work on creating the proper stiffness through the anterior core when doing push ups, loaded carries and a host of other plank and core progressions. That way, when it comes time to deadlift or pick something up – you know what right feels like.
A common problem is excessive arching of the lower back. We find that when people have trouble creating stability, they hang on their spine to find it. This especially holds true with formers athletes and many runners we see.
So what can you do?
Find exercises that allow you to train around any painful ranges of motion. Single leg exercises are typically ideal here, along with sled pushing, upper body movements that allow you to stay stable and low level core drills to practice the proper positioning.
Work with a coach to develop a proper hip hinge and core stability. It’s all about positioning and body awareness here.
Work with a PT or a coach to improve range of motion – if you need to. Sometimes, this lack of range of motion can be a stability issue – meaning, you have the range of motion available, but cannot access it because your body feels unsafe in those positions. Developing core strength, total body strength and the ability to properly brace and breathe are all invaluable here.
At the end of the day, training and spending time in the gym is about getting you outside of the gym. Train to make these new positions and movements your default. It takes time, dedication and effort, but you don’t want to blow your back out picking up a pen off the ground. Create awareness, practice diligently and be patient.
What if I’m starting from scratch? Will this be too much for me?
Short answer, no! We take pride on meeting people where they are, scaling exercises accordingly and making sure you only work within your own limits.
I’m dealing with an injury, can I still participate?
Yes, in fact, many of the clients that come here are dealing with some sort of injury. Either actively working around it or being cautious of something from the past. Modifying certain movements to still get a training effect, while ensuring we do not aggravate the injury is something we are very good at.
I’m an older person, will I be able to keep up?
Yes, building off the previous answers, we are able to modify to make sure you are working within your own limits and not the limits of the collective class. We train many clients in their 50’s, 60’s and 70’s. If you’re worried you’re too old, there’s probably someone older already working out here.
I have back pain, is this safe?
Yes! We will work within your own limits, and teach you how to safely load your hips and les, opposed to your back. We place an emphasis on being able to create a strong, stable torso, commonly referred to as the core.
Isn’t squatting bad for your knees?
Squatting poorly is bad for you knees! Above all else, we focus on mastering techniques and skills before layering on top of them. We never let you do anything with bad technique or anything that will injure you.
Is there cardio involved?
Yes. Our program focuses on building strength, balance and stability, along with improving mobility and increasing what we call work capacity. We define work capacity as how much effort you can put forth. Meaning, it won’t feel like your typical cardio party on an elliptical, but we set the workout up to give a similar training effect, while also building strength!
If you’re interested in learning more or signing up for the class – click here to be taken to the website
What’s the purpose of all this training if you aren’t going to use it, test it and challenge it in new ways? As I battle to get the message out that training is much more about what you can do than it is aesthetics, I must also get you to use your newly tuned up performance capabilities.
Getting out of your comfort zone is a great way to realize how far you’ve come and how your consistency and effort has paid off.
Break out those cross country skis, try that black diamond, even though you haven’t been on it in a decade or even just run around your yard with your dog.
How long were you able to shovel last year before calling it quits? I dare you to try the whole driveway. Heavy wet snow, no problem for you now. After all, what are those deadlifts for?
When I got a text message from a client last week, saying that they created a GAIN team, called Gain Gang, for a local 5k, I was thrilled. What a perfect example of getting out of your comfort zone, setting a realistic, yet challenging goal.
If you would like to get involved, whether you are a runner or never ran a mile in your life, you can find the details about the race here.
Running not your thing? That’s okay, it doesn’t have to be and it isn’t required to be “fit.”
However, you have to do something. Shovel your driveway, stomp through the snow in some snowshoes, try something new and try something challenging. Use your fitness to spend more time doing other things, get outside and challenge yourself.
That’s never been more apparent for myself. Over the past 6 years or so, I have been constantly asking myself, “what am I training for, what’s the point?”
My answer constantly changes and evolves, as it should for you, too. But now, my answer as to why I train, is to get outside more and use this fitness that I have acquired.
If you’ve read any of the previous 4 or 5 blog posts here, it’s easy to spot consistency as a common topic. Being consistent, over a long period of time, is the best way to get results. This outlook isn’t limited to just your fitness or health either. Consistency and building habits defines what your day looks like each and every day.
The mobility challenge came about as a way to help you feel better but also as a way to help you develop a new habit.
This is going to force you to be consistent, everyday for 30 days. This isn’t going to be time consuming, about 5-minutes a day. Hopefully help you learn a thing or two about yourself, your habits and most importantly, give you the tools to feel better.
You can follow along with the videos each day, they will be uploaded early incase you want to do them in the morning, or they are a great way to unwind before you go to bed. Completing them at GAIN after you workout is within the rules, too.
Here’s what you’ll need:
A lacrosse ball, tennis ball or something similar
Foam roller, not necessary, but helpful and affordable, you should probably go buy one if you don’t have it already.
Optional – a band, a belt is a quick and easy substitute, they sell them at Dick’s Sporting Goods or if you ask us, we will probably let you borrow one!
Each day will have a body part or movement focus, i.e., hip soft tissue, or shoulder mobility/stability drills. This isn’t a magic cure for injuries, make sure you see a good PT for those.
As GAIN heads into its third year of business, I am continually impressed by the long-time members here. We have members who have been training with us since the start, two years ago, and more than 20 that have been at GAIN for at least 18 months now. I’m impressed at their commitment, their ability to carve out time and protect their schedule, but mostly, I’m impressed by their dedication to the long haul.
They are now seeing what long-term training can do. Simply put, it makes you less fragile. Less likely to break. The fitness industry is full of promises of quick fixes and fast results. I’m over here saying that there’s no such thing. The proof? Look at these people who have committed to long term training!
I hear less reports of aches and pains. I talk to more resilient people, who are excited to train the day after a long hike. People who no longer need a couple days off after shoveling through a snow storm. I see the change in the way their bodies move. These people have so much more confidence in their ability. They can perform movements with skilled speed and maintain form throughout challenges once deemed impossible. They are mobile, fast and explosive, able to tie in several simple skills to complete a more complex, highly athletic movement with precision.
The confidence, movement skill and body awareness are impressive on their own. We are seeing improved strength, range of motion and work capacity too. Remember when two trips down and back with the sled was enough to make you want to crawl back into bed?
I’m a fan of setting goals that have to do with performance, i.e., what your body can do. Aesthetic goals are usually short term and don’t have enough meaning to get people to stick to a plan. Don’t believe me? How many of your friends have already dropped off of their New Year’s diet already?
When you focus on performance, your abilities and skills, your body makes positive changes that you are going to like. You may not even notice them at first. But then, 18 months from now, after 3-4 days per week of training, you’re able to wear those jeans that haven’t fit in a few years. You notice some definition in your shoulder and maybe a couple of ab muscles are peeking out.
And all of that happens while just focusing on showing up, challenging your body and being consistent. Train to become less fragile and more robust, imagine what would happen if you stuck with your plan for 3 years.