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Related Experiment Video

Updated: Nov 22, 2025

Comparative Analysis of Lower Limb Kinematics between the Initial and Terminal Phase of 5km Treadmill Running
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Short Term High-Repetition Back Squat Protocol Does Not Improve 5-km Run Performance.

Matthew J Barenie1,2, Jordan T Domenick1, Jason E Bennett3

  • 1Department of Nutrition and Dietetics, Saint Louis University, St. Louis, MO, USA.

International Journal of Exercise Science
|January 8, 2021
PubMed
Summary

High-repetition, low-resistance back squat training did not improve 5-km run performance or alter substrate utilization in runners. This training method, despite increasing strength, showed no benefits for endurance running metrics.

Keywords:
Barbell trainingcarbohydrate and fat utilizationlong-distance runninglower body resistance exercise

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Area of Science:

  • Sports Science
  • Exercise Physiology
  • Biomechanics

Background:

  • Endurance athletes often seek supplementary training to enhance performance.
  • High-intensity interval training (HIIT) principles are explored for improving running economy.
  • The efficacy of strength training protocols, like high-repetition squats, on running performance requires investigation.

Purpose of the Study:

  • To test if a novel high-repetition, low-resistance back squat protocol enhances 5-km run performance.
  • To determine the impact of this squat protocol on substrate oxidation rates during submaximal exercise.
  • To evaluate changes in maximal strength (estimated one-repetition max) following the training intervention.

Main Methods:

  • Fifteen runners underwent a two-week training program: 3x/week, 3 sets of 15-24 reps at 60% estimated one-repetition max (1RM).
  • Performance was assessed via a 5-km timed run before and after the protocol.
  • Indirect calorimetry measured substrate oxidation rates at 60% and 70% of maximal heart rate (HRmax).

Main Results:

  • Estimated 1RM for back squats significantly increased by 20% (P < 0.001).
  • 5-km run times showed no significant change (Pre: 23.9 ± 5.0 min vs. Post: 23.7 ± 4.3 min, P = 0.71).
  • No significant alterations in carbohydrate or lipid oxidation rates were observed at either submaximal exercise intensity (P > 0.36).

Conclusions:

  • Short-term, high-repetition back squat training does not improve 5-km run performance in trained runners.
  • This training protocol does not significantly affect substrate utilization during steady-state submaximal exercise.
  • The findings suggest that this specific squat training intervention is not an effective method for enhancing endurance running capacity or metabolic efficiency.