squats make me too sore to train

Cut the volume of squats in half, silly

Dont give a squat wrote:

Why do squats make me so sore? I can do any other exercise and I’m usually good to go for my training. But if I do squats I’m sore for days especially if I do the deeper goblet squats. Even lunges feel better than squats. How do you incorporate squats into your training week without having to take 4 days off because you are too sore?

Do heavy squats instead.

Soreness is mostly a product of “newness”, volume, and eccentric overload (which you’ll get more of in a deeper than necessary squat).

Where are you sore?

Alan

It is the coming down part that causes most of the soreness. Switch to deadlift(preferably hex bar deadlifts) and drop the weight at the top.

Do squats the more intensive weight lifting workouts earlier in the same day as you do your tougher running workouts. When i do that, i feel fine for the key workouts, and am sore only on the next day (when i can do recovery runs).

Dont give a squat wrote:

Why do squats make me so sore? I can do any other exercise and I’m usually good to go for my training. But if I do squats I’m sore for days especially if I do the deeper goblet squats. Even lunges feel better than squats. How do you incorporate squats into your training week without having to take 4 days off because you are too sore?

What is your set/rep scheme? What percentages of 'max' are you using? What is your frequency in the weight room? What other strength training exercises are you doing? When do you do them? What is your purpose? What is your event? What is your history with strength training? Are you male or female?

Sore everywhere in my legs. Hamstrings , quads even my calf’s. Gave up squats a few months ago for the same reason it made me too sore and had to give my running up for 4 days. Only did 5x5 so volume is low. When I do split squats I’m not sore. Which is weird to me. I know I should do them but I seem to not adapt well to the movement.

Interesting thought in just doing deadlifts. Both movements patterns are pretty different. Do runners really have to squat to run well? Anyone else have this issue?

do hill sprints instead of squat

Dont give a squat wrote:

Sore everywhere in my legs. Hamstrings , quads even my calf’s. Gave up squats a few months ago for the same reason it made me too sore and had to give my running up for 4 days. Only did 5x5 so volume is low. When I do split squats I’m not sore. Which is weird to me. I know I should do them but I seem to not adapt well to the movement.

Interesting thought in just doing deadlifts. Both movements patterns are pretty different. Do runners really have to squat to run well? Anyone else have this issue?

How many squat sessions are you doing before you quit? If you quit, restart, quit, restart, you will always have the same problem.

People squat all the time. Some people squat heavy 3x a week (talking non runners).

You don’t have to do anything. Will it help? Sure. Is it necessary? No. 100mi weeks aren’t necessary either, but many runners do them.

Alan

I do the basics in the weight room. Dumbbells and kettlebells. Presses. Rows, curls, tricepts, lunges, kettlebell swings. I am female. I will do dumbbell squats but not go very deep. But goblet squats feel horrible. I literally can’t walk right today was hoping to run. Soreness definitely came on 24 hours after weight session. Weight used was 12 kg bell. This not the first time it’s happened. Just want a better understanding why these squats kill me. I actually feel like they mess with my gait after I do them.

Dont give a squat wrote:

Sore everywhere in my legs. Hamstrings , quads even my calf’s. Gave up squats a few months ago for the same reason it made me too sore and had to give my running up for 4 days. Only did 5x5 so volume is low. When I do split squats I’m not sore. Which is weird to me. I know I should do them but I seem to not adapt well to the movement.

Interesting thought in just doing deadlifts. Both movements patterns are pretty different. Do runners really have to squat to run well? Anyone else have this issue?

I found some things help. Stretching, recovery snack/beverage (protein and carb), active recovery, to name a few. When i read your post, though, I think the active recovery would help you a lot.

Taking 4 days off would be a slow death for me. Gotta get moving, low intensity, and sitting all day would be the worst!

Also, i find that a min. of twice per week for lower body weights is best to avoid a bout of killer soreness.

What do you do after you lift? I've found that a few minutes of static stretching and rolling my back greatly alleviated soreness. I usually run, roll, stretch, lift, roll and stretch. It eats up a lot of time, but has kept me injury free thus far.

Alan you might be right I need to do them more to adapt to them. Reps are never crazy. 5-6 reps 12 kg to 16 kg bell.

In initiating a weight routine, it's better to do higher number of reps with less weight until you get used to it (adapatation), and then move up to a strength building phase of lower reps with more weight.

So a typical weight session would be run/ cycle 30-40 minutes.

Then presses and rows. I did 10 kg presses 10/10x3 , rows 12 kg 15/15x3. Planks, Russian twists. I do 50 Russian twists. For lower body I like bridges so I might do 20 or so. Split squats with light weight 10-15 lb 20 each side. This is what I usually do avoiding the squats. But I thought I would try to give them another go with the same result of giving a bad case of DOMS. Was also thinking maybe just going to only body weight squats in a narrower stance.

Thanks everyone for responding. I’m going to go back to just with body weight squats. Give it some time before I add weight.

I do stretch ect. Hopefully will be able to run tmw.

Don't do full squats like goblet but only half squats to parallel.

Too deep means more eccentric stress and more soreness and less specificity.

But if you don't do full squats include some Romanians deadlifts to strengthen knee joint stabilization.

Leave every set with buffer and never do training to failure.

For example: if you can do with a specific weight 4x8, do 4x4-5reps with the same weight but more bar speed.

Also you don't need more than 8-10 heavy sets for 2-3 leg exercises. Light core and stability work isn't included in this count and you can overstress these simple exercises.

Search Galen with Alberto in the weight room from flotrack website

Thank you! Very helpful. Going to give it a go later in the week again. Definitely need to be consistent on these if I want to progress.

Watched the video. Interesting Alberto has Galen squatting to parallel but he also adds a leg lift to one leg. Not sure if I’m describing that right. Perhaps to strengthen hip flexors? Or just a little more running specific? All their exercises seems to end up with their leg up. Centro has his leg up holding a bell.

Dont give a squat wrote:

Alan you might be right I need to do them more to adapt to them. Reps are never crazy. 5-6 reps 12 kg to 16 kg bell.

Throw a bar on your back. Do heavy squats.

Alan