Keep Running: How to Run Injury-free with Power and Joy for Decades by Kastor Andrew

Author:Kastor, Andrew [Kastor, Andrew]
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2020-04-06T16:00:00+00:00

CHAIR SQUATS

I feel like this is the foundational exercise for all sports, not just running. Learning how to do this correctly is key to executing so many other movements in your daily life properly, like picking up your kids (or grandkids), shoveling snow, picking up bags of soil for the garden, grabbing clothes out of the washing machine, and on and on. Squats target your quads, hip extensors (glutes), and hamstrings without putting too much emphasis on balance.

BENEFITS: Squats build bilateral symmetry—equal strength on right and left sides—or help you work toward it. By actively, forcefully contracting these muscles, you’ll be able to produce more power when accelerating on your runs, going uphill, or deploying a killer kick at the end of a race. Increased range of motion in the ankle joint is also an added bonus.

HOW TO:

1 . Stand in front of a chair, with your back facing the chair, feet shoulder-width apart, knees slightly bent, arms by your sides.

2 . Inhale as you engage your abs and bend your knees, pushing your hips back, as you slowly lower your bottom to touch the seat of the chair.

3 . Exhale as you lift back up to starting position.

4 . Do 8 to 12 reps, take a short break (1 to 2 minutes), and then repeat, doing 2 or 3 sets total.

For best results, perform this move a few times each week. Once you feel like you’re completing your squats using proper form, you can add light weights to the exercise.

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