THE SQUAT RUNNING
Category: Running
Add some variety to a normal run by mixing in rounds of squats as described here. This is a great workout to build up muscular endurance.
This can be run in a suburban neighbourhood or anywhere that has a moderate variety of incline or interesting features. Pick a main road that has side-street “arteries” or a few adjacent blocks if your town is laid out in a grid.
The rules are as follows. Assign every participant a number of squats based on their fitness level. After a good warm-up, everyone does their prescribed number of squats and then starts running...
Plan out a route in advance that will take them past 10-15 street corners or that has features at about 300m or 400m apart. Each time the group arrives at a street corner, end of a road or a street feature, everyone stops and does their prescribed number of squats. They will finish their squats at roughly the same time, even if they don’t start together. Make slight adjustments to individuals after a couple of stops by assigning fewer squats to slower people and more to faster ones. Just a couple of extra squats at every corner will slow down those superstars significantly.
At the end of the run, ask the athletes how many squats they have done. They could be surprised to hear that it is several hundred!
Keep it fun by encouraging little races to the next squat stop between similar level athletes.
It will take 35min to 45mins to complete the main segment of this workout
Scaling suggestions: – Beginners: 5 squats – Intermediate: 10 squats – Advanced: 15-20 squats
