Squat
Knee and thigh · Learning · in reps
Why it helps your running
The foundation of leg strength: quads that absorb impact and hips that drive you forward.
- You'll need
- nothing: just your bodyweight
- Tempo
- 3 s down, 1s pause, 1 s up
How to do it
- Feet shoulder-width apart, lower for 3 seconds until your thighs are at least parallel to the ground.
- Hold for a second at the bottom, then drive back up by pushing the ground away with your whole foot.
- Knees track in line with your toes, chest stays tall.
Common mistakes
- Your knees cave inward.
- Your heels lift off at the bottom.
- Your back rounds.
Strength work, built into your plan.
Your coach picks your movements, their sets and tempo, and slots them into your week — with a guided session, minute by minute.