Run Faster Squatting First

For the recreational athlete, a regular warm up is fine before running. But for fierce competitors, there's no such thing as 'regular'. A study recently published in the Journal of Strength and Conditioning Research suggests that performing half-squats a few minutes before a race can provide a significant edge to those who are determined to finisher faster.

Scientists calculated the half-squat 4 rep max for a group of female sprinters. They had them perform this exercise after their usual warm up and about 9 minutes before competing in a 100 meter sprint. Their times improved an average of 0.19 seconds from previous 100 meter dash attempts which were performed without squatting first.

True Strength Moment: The phenomenon at work here is called postactivation potentiation. It lasts only a short while but can provide elite athletes with a small but significant competitive edge. If you're looking for a way to achieve a new personal best, check your diet and training journal to see where there's room for improvement. Sometimes making a minor adjustment can lead to major results.
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