A few years ago, a longtime CrossFit athlete adam klink Later that day, certain corners of the internet went up in flames when he ran a mile in less than five minutes and back squatted 500 pounds. Any of these numbers may be personal records for a very fit person, but for Klink, it was a combination that embodies the CrossFit philosophy. “It’s not about being good at one thing, but being good at everything,” he says. GQ.
What began as a personal quest spread, and Klink He revealed his training plan Since then, it has attracted the attention of runners, lifters, and “hybrid” athletes who do both.
Perhaps the reason Klink’s accomplishments captivated the fitness world is because running fast and squatting heavy were generally thought to be mutually exclusive. And in a sense it is. Lifting heavy weights builds fast-twitch fibers, which provide short-term bursts of energy and drive fatigue. Nnamdi Nelson“That’s a big deal,” says Nelson, an exercise physiologist at the Sports Performance Center at NYU Langone. By focusing on improving this capacity, we risk ignoring the slow-twitch muscles that drive endurance. “It’s like a seesaw,” Nelson says. “As you get stronger, it gets harder to maintain your endurance.”
It’s difficult, but not impossible, as Klink proved. Want to run fast or do some heavy squats? Here’s what experts say about who this program is suitable for and what you need to know before you start.
Not for beginners.
Before you try to run fast or do heavy squats togetherIdeally, you should be able to run relatively fast and squat relatively heavy. Separately. Casey Johnston, who wrote She’s a beast The author, a newsletter reader who tried Run Fast, Squat Heavy last year, says that beginners to running or lifting (or both) should take the time to build up their proficiency before attempting a program like this. We recommend adjusting the conditions.
Set your goals wisely.
There’s a beautiful symmetry to Klink’s goals of running a mile in under five minutes and squatting 500 pounds, but those numbers are out of reach for most people, and Klink says his program is about athletes setting their own goals based on their one-mile time trial and current one-rep max.
It’s not always easy to figure out how much progress these numbers will make in 10 weeks, so Nelson recommends hiring a coach to help you. When in doubt, steer toward the conservative side.
Prioritize recovery.
Klink says the biggest challenge of the training plan was avoiding injury. He attributes his success to successfully recovering between training sessions: stretching daily, using a recovery boot, taking cold baths and Epsom salt soaks. Following the program’s prescribed warm-up and cool-down routines was also important, he says, as was prioritizing sleep and nutrition.
exercise physiologist and trainer Tom Holland They suggest being aware of symptoms of overtraining, such as difficulty sleeping, irritability, elevated resting heart rate, and excessive pain.
Either way, you won’t reach your full potential.
Yes, it is possible to run fast and do heavy squats in the same day. But will it? Fastest miles, or Heaviest How many squats can you do? Probably not. “If I had focused only on squats, I could have increased my back squat repetitions,” says Klink. “If I had focused on running instead of back squats, could I have run faster? Absolutely. But with the right training, you can slowly increase your level of both at the same time.”
There are other ways to build endurance and strength at the same time.
“There’s a lot of talk on social media about how weightlifting builds muscle and slows you down.” Alan ThrallThe strength coach and founder of Untamed Strength challenged himself to do deadlifts instead of squats: “Some people argue that strength is the most important thing and that cardio is unnecessary because it gets in the way of strength gains. But more and more people are buying into the idea that you can, and probably should, do both.”
But you don’t have to sprint around the track or do single-rep max exercises to reap the benefits of a balanced mix of cardio and strength training. actual, Running coach Eric Orton, in terms of overall health, the risks of lifting as much weight as possible can negate the benefits. “You have to see [Run Fast, Squat Heavy] As a sport,” he says. “It’s not good for you.”
So Run Fast, Squat Heavy is intense. It’s not for everyone. But it could be fun. What if it’s not fun? “You can be a very well-rounded athlete even if you’re not trying to set a PR on any of these,” says Johnston.
