To run faster, you’re going to want to hone in on your single-leg squat form. A few weeks ago, Coach Sandi Nypaver wrote about some of her favorite strength assessment tests for runners. Today, she discusses in depth the single-leg squat — an exercise most people struggle to do incorrectly! This newsletter will cover: The common mistakes people make while doing the single-leg squat and other single-leg exercises. How to correct your single leg form. How to apply the strength and technique exercises to your weekly routine. Read for more!
As you run, you’re constantly in a single-leg squat position. This is why the single leg squat is one of the exercises in the movement assessment I give the athletes I coach. If someone is struggling with the single-leg squat exercises, I almost always see the same problem when they’re in the single-leg stance position as they’re running. This usually correlates to pain or tightness around the knee, low back, hips, and even the lower leg.
All of my athletes go through a strength and movement assessment, and there’s one exercise where many runners tend to struggle. Unsurprisingly, it’s also the movement most specific to running. The exercise inthe movement assessment that challenges many people is the single-leg squat, which is what I’ll be focusing on in today’s newsletter. Runners are frequently in a single-leg squat position while running, which is why training the correct movement pattern is so essential! So, what are the common mistakes I see when people perform a single-leg squat?
Mistake #1 A common mistake I see is when the hip drops down and the knee moves toward or even past the big toe.
Mistake #2 Another mistake is swinging the hip out wide instead of simply bringing the glutes back.
Before moving on, remember it’s okay if you’ve been making these mistakes, even for a long time. Don’t dwell on it—the power to improve is in the present! Focus on what you can control now, and get excited about the potential improvements this can bring to your future performance. Now that you know what not to do, let’s work on correcting your single-leg squat form. I prefer to focus on solutions, so let’s dive into making your single-leg squat and running form stronger. Here are some key points to remember, which apply to all single-leg exercises: 1. Keep your hips as level as possible.2. When you bend your knee, direct it toward your second or third toe. Avoid letting the knee move inward or toward the big toe.
To help with this, try using a mirror while practicing single-leg exercises. For some people, just maintaining level hips and proper knee alignment (toward the second toe) will be enough. But if this isn’t quite working for you, don’t worry—I have more tips ahead. Here’s a setup technique that works well for those who tend to swing their hip out or experience hip drop during a single-leg squat. I developed this approach for some of my athletes, and it’s been effective:
TIP #1 Start in a chair pose, squatting with both legs and going only as deep as you can while maintaining good form. Look in the mirror, keep your hips level, and ensure your knees point in the right direction. Once set, lift one leg and perform a single-leg squat, using the lifted leg briefly if you need to reset. Many people struggle with single-leg squats simply because they go too low, causing the hip to kick out or the knee to fall inward. Instead, work within your current range to maintain good form. As you get stronger, you’ll be able to go lower with control. Here’s what I mean:
TIP #2 Another exercise I often do that can help with a single leg squat is a squat onto a couch—similar to sitting back until your glutes just touch the couch, then standing back up.
TIP #3 Another quick tip I have is for you to consider your footwear—or going barefoot—for single-leg squats. Thick shoes can increase instability, so if you’re comfortable and in a suitable space, try barefoot for better control.
Apply This Let’s put what you’ve learned into action. If you’re strength training with weights, aim to do these exercises two to three times per week, with 48 to 72 hours between leg sessions. This recovery time helps your muscles rebuild and prevents fatigue from holding back your progress.
For daily practice, try technique drills and activation exercises before runs. These will help you apply your strength gains to your running form, leading to improvements in form and pace over time. Remember, a slight hip drop during running can be normal. It’s the excessive drop—when the hip goes too far out and the knee turns inward—that we want to avoid. To catch and correct these patterns, do this movement assessment regularly.
This is just one of the exercises in my strength and movement assessment for athletes. For the full program, including tools and strategies to coach yourself, check out the Ultimate Running Course: Learn to Coach Yourself.
I hope this helps you in your running. Happy running! Coach Sandi
Coach Sage Canaday discusses the ‘fartlek’ workout. He’ll explain…
What a fartlek workout is
Why it’s one of his favorite types of workouts to do
A few workout examples to work with!
What Is a Fartlek Workout?
‘Fartlek’ is a Swedish word that translates to ‘speed play,’ which is fitting because it’s all about enjoying your running with unstructured intervals! A fartlek workout involves alternating between running fast and recovering at a slower pace, but without strict timing or structure. For example, you might sprint to the next lamppost or tree, then jog to catch your breath, and repeat this using various landmarks along your route. The sprint distance and recovery time can vary, making it a flexible, fun way to incorporate speed work. But overall, it’s a great way to add variety to your training while building speed and endurance.
Why The Fartlek Is a Favorite of Mine
Fartlek training doesn’t require a set pace, and there’s no need to check your GPS constantly. You run by feel and intuition, which is a key aspect of effective training—learning to read your body’s signals. You might choose to wear a heart rate monitor, or you might not. I personally love the fartlek workout because of how flexible you can make it: on an easy day, if you feel good, you might sprint on the uphills and jog the downhills, or vice versa. The intervals don’t have to be precise—whether it’s 30 seconds, 45 seconds, or a minute, what matters is that you’re getting a good heart rate spike.
In many of our Higher Running training plans for half marathons, marathons, and ultras, we incorporate fartlek workouts. You could even add a fartlek to a run spontaneously. For example, during a 20-mile or 18-mile long run, you might do some fartlek intervals in the second half.
Fartlek Workout #1
A structured example of a fartlek workout could involve six sets of three-minute hard efforts. For instance, you might run three minutes at your 10K race pace or effort, followed by a two-minute recovery jog. This workout consists of six sets of three minutes fast with two minutes easy between each, totaling 18 minutes of high-intensity work at around 85–90% of your maximum heart rate.
Including the recovery jogs, this 30-minute workout keeps your heart rate elevated for most of the session. If you check your heart rate data afterward, you’ll see spikes where your heart rate rises during the hard efforts and drops during the recovery jogs. This pattern also appears in your leg turnover, as you develop speed, stimulate fast-twitch muscle fibers, and improve running economy at your 10K pace. Furthermore, this type of workout helps improve stride rate, leg turnover, and reduce ground contact time.
Ultimately, this workout is a great way to keep your heart rate elevated over 75% of your maximum for 30 minutes with peaks over 90%. It’s an unstructured form of interval training that provides an excellent lactate threshold stimulus by helping clear lactate, similar to a tempo run.
I like to think of it as a ‘pre-VO2 max’ workout. It’s not excessively hard, and you can adjust the intensity on the fly. You don’t have to hit a strict 10K pace or specific speed; just go by feel. For example, if you’re tired from work or didn’t sleep well, you can reduce your effort instead, and this approach can be more manageable than facing tough splits on a track workout.
Fartlek Workout #2
It you are looking for a more structured, track-focused, fartlek session, you might run 400-meter repeats at 5K pace, followed by 200 meters at a “float” recovery pace. This means running 400 meters in about 90 seconds, then doing a lighter jog for 200 meters in about a minute. You could repeat this for a full 5K without stopping. Though more formal and measured, this workout follows the same principles, keeping your heart rate and speed oscillating, which provides similar benefits.
A continuous workout like this keeps you moving without stopping to catch your breath. You accelerate, ease off, and repeat, but it’s all fluid. That’s the beauty of fartlek training—you can do it on trails, up and down hills, using landmarks rather than constantly checking your watch. It’s a great lactate threshold workout that can even be added to the end of long runs.
In summary, fartleks are an excellent way to ease into more structured interval training while developing speed and running economy. They’re beneficial for any distance runner, whether training for a mile or 100 miles. Fartlek training provides a fun, low-pressure way to work on key aspects of your running fitness.
I hope this helps give you a better idea of what a fartlek workout is. Give it a try this week!
Today, Coach Sandi Nypaver is going to guide you through some strength tests that you can do at home to check whether your body is evenly balanced or if there’s anything you need to work on. Many of these tests are similar to what a physical therapist might have you do, but she’ll help you learn how to perform them yourself and understand what to look for.
At home, self-performed strength tests help to see if there’s anything you need to work on to keep your body functioning optimally. As a runner it’s important both sides of your body show up equally and this newsletter will help you do that. If you’re in pain it’s always good to go see a doctor and/or specialist, preferably one who is well trusted by runners. If there is something you need to work on (I certainly have a lot to work on!) don’t view it as a bad thing. It’s a good challenge and the process can be rewarding when you notice improvements.
Let’s get started:
🥇: The Bridge Test Alright, the first exercise is a simple glute bridge. Make sure your back is flat on the floor and keep your pelvis stable in this position. Raise your arms so they don’t assist you, and then lift your hips straight up.
What you’re checking for is whether you can maintain proper alignment of your pelvis. If you feel your pelvis drop, take note. Also, pay attention to where you feel the effort. Are you feeling it in your glutes or your hamstrings, or both? Ideally, you should feel it in your glutes, and even a little in your hamstrings. That’s a good sign.
a. Test Questions: What muscles do you feel working the most? Does your pelvis drop or can you keep it stable? Does one side feel different than the other? Do you need to work on strength and/or activation?
b. Goals: Work towards keeping your pelvis stable and having your glutes take on most of the load. It’s okay if you feel your hamstring working a little, but your hamstring should not take on more work than your glutes.
Bonus Tip: Keep your spine stable. You should not be feeling this in your lower back.
🥈: The Squat Test Now, let’s do a squat test. And note that I’m using a hiking pole here – you’ll want something similar. First, make sure your spine is neutral, and align your toes with the bar of the chair. From there, try to squat down.
What you’re checking for is whether your knees want to move forward, preventing you from going lower. If that happens, it’s a sign you’re relying too much on your quads. What you want is to get your butt back while keeping a neutral spine and maintaining a good hip hinge.
If you’re using your quads more than your glutes, you’ll struggle to go down. Instead, aim to engage your glutes and keep that hip hinge, which is important when you’re running as well.
a. Test Questions: If you place a chair or box in front of your toes, do you find it hard to squat/does it feel unnatural? What muscles do you feel working the most, your quads or glutes?
b. Goals: Get that booty back and working! You may feel your quads working, but you want to aim for a glute dominant squat. Get the hip-hinge pattern right, keeping the spine stable.
Bonus Tip: Our bodies like the neuromuscular patterns we already have formed. Some of you will be able to do this exercise without being able to apply to your running right away. Keep working at it. You’ll get there!
🥉: The Single Leg Squat This is a typical single-leg squat. The key here is to compare how each leg moves.
Now, what you want to avoid is your knee collapsing inward or moving too far out to the side. Try to keep everything aligned, engaging your glutes and even a bit of your knee as you come up.
Focus on your knee position and check if you’re using both legs in the same way. Again, you don’t want your knee to collapse inward as you squat down. Keep your legs straight and make sure you’re engaging your glutes on both the way up and down.
a. Test Questions: What muscles do you feel working the most? Does your foot/ankle feel stable (can you balance here)? Does your knee want to collapse in? Is there a difference between sides?
b. Goals:
i. You want good lateral hip stability, so your knee should aim in the direction of your toes, not inward. This motion is controlled by your hips.
ii. Feel stable in your feet and ankles, keeping your weight even distributed in your foot tripod. It should not feel like all your weight is in your heel or forefoot.
These are just a few simple strength tests you can do right at home, either with the help of a friend or family member watching you, or by videotaping yourself to see how you’re moving. As you do these exercises, make sure to pay attention to which muscles you’re engaging!
I hope these tests help you gauge your strengths and weaknesses. Happy running!
For today’s newsletter, Coach Sage Canaday gives you 9 elements to consider as to whether you should be running or power hiking.
Altitude ☁️
As you climb to higher altitudes, running becomes more taxing because of the reduced oxygen levels. In these cases, power hiking is often the more efficient option to avoid overexerting yourself. Personally, I’ve found that when racing at higher altitudes, my breathing becomes a major indicator of when to switch from running to hiking. Once I start gasping for breath, I know it’s time to hike. This is especially important early in a race—if it’s a 100-mile ultra, for example, I don’t want to be struggling with my breathing too soon.
Steepness (Grade) 📈
The steepness of the trail is a major factor in deciding whether to run or hike.
5% Grade: This is the kind of incline you see on many highways or roads, and it’s typically runnable for most people. It’s gentle enough that maintaining a running pace doesn’t strain your muscles too much.
10% Grade: At this point, the hill is much steeper. Depending on your fitness level and how far into the race you are, you may start to feel the need to power hike. I personally enjoy running up moderate hills, but at a 10% incline, especially during a longer race, I start to seriously consider power hiking.
15% Grade: This is very steep, and most treadmills max out at this grade. For me, running a 15% incline for an extended period is exhausting, and I almost always switch to power hiking.
Race Distance & Duration 🏆
In shorter races, like a 30K or even a long training run, I might be more inclined to run up hills that I would hike in an ultra. But in ultra races—especially those that are 50K or longer—it’s critical to pace yourself. For races like a 100-mile or 160K ultra, you’re likely to be power hiking a lot of the uphills, particularly early on. In races like the Western States 100, you don’t want to burn out by running up every hill from the start. Power hiking early helps preserve your glycogen stores and saves your legs for later in the race when you really need them.
Fitness & Strengths 💪
Your personal fitness level and strengths as a runner play a big role in how much you can run versus hike. I consider uphill running one of my specialties, and I love runnable uphills. That said, even with strong uphill running ability, it’s essential to know when to switch to power hiking to avoid fatigue. Some runners may excel at downhill running, which means they can conserve energy on the uphills by hiking. For me, if the incline exceeds 20% (unless, say, it’s something like an all-out vertical K race), I’ll start power hiking to conserve energy.
Energy Conservation & Pacing ⏰
The most important thing to monitor when deciding whether to run or hike is your breathing and heart rate. I recommend staying in a zone where you can carry on a conversation—once you’re gasping for breath, you’re likely pushing too hard, especially early in a long race. I rely on this guideline during ultras: if I can’t talk comfortably, I know I need to slow down or start hiking. Power hiking helps me stay in the aerobic zone, avoiding spikes in heart rate that would deplete my glycogen too quickly and force me out of the fat-burning zone. This pacing strategy is essential in longer races like a 50K or 100-mile, where managing energy over the hours becomes critical.
Trail Technicality ⛰️
Another important factor is the technical nature of the trail. If the trail is smooth or paved, it’s easier to maintain a running motion, even on steeper inclines. But on rocky, uneven terrain, power hiking is often more efficient. If the trail requires you to step up or jump over obstacles, power hiking saves energy and reduces the risk of injury. I’ve had races where technical trails, especially with large rocks or steps, forced me to power hike even if I felt capable of running on a smoother trail.
Environmental Conditions ❄️
Sometimes, the environment dictates whether you run or hike. Icy or snowy conditions, for example, make running dangerous and inefficient. In such cases, power hiking is often necessary. I’ve also found that using poles can help in these situations—they provide extra balance and stability, allowing me to hike more efficiently without slipping or wasting energy.
Power Hiking Technique 📚
Like any skill, power hiking requires practice. It’s important to incorporate steep hill repeats, long uphill runs, and power hiking into your training, especially if you’re preparing for a mountain race. Personally, I like to include uphill tempo runs in my training, where I focus on sustaining a high intensity for 20-30 minutes. These workouts build my strength and help me feel confident in my ability to transition from running to hiking during a race. With consistent practice, you’ll find that you can hike efficiently on grades where you might have struggled before.
Fatigue & Bonking 😮💨
In longer races, fatigue is inevitable, and sometimes you’ll need to hike simply because running isn’t an option anymore. I’ve experienced this in races where, late in the event, I start feeling muscle fatigue, cramping, or even the early signs of bonking. If you’re low on fuel or dehydrated, power hiking can help you get through the tough moments without completely burning out. At this point, I focus on maintaining forward momentum, knowing that running could push me over the edge.
Personal Experience & Lessons:
In some races, I’ve seen other runners power hiking next to me while I continue to run, and they sometimes pass me. This highlights that power hiking can often be just as fast, if not faster, than running on steep inclines. It’s something that requires practice and confidence, but it’s also about understanding your own limits and strengths as a runner.
In shorter races (half marathon or less), you might push harder and run more of the uphills since you’re less concerned about bonking or glycogen depletion. In longer ultras, though, managing your energy is key. Avoid spiking your heart rate too high, and save your legs for later sections of the race when you’ll need every bit of strength to push through.
All in all, listening to your body, practicing your hiking technique, and staying mindful of your energy levels, you can make smart decisions about when to hike and when to run!
Our pawsitivity coach, Pacer, has been giving us advice for years, so we thought it was only right to turn the newsletter spotlight on her for this week!
Hey, come play!
Train less.
Don’t worry, you can run the same mileage.
We just want you to enjoy it more, stress a little less.
Why? Because when we’re always training, or running to get better, we might start attaching running and performance to our identity. And when we attach how we run to our identity, we can actually release stress hormones through our body that can negatively affect our health and well-being.
When we instead run to play, we can still practice good form and we can train to get faster and stronger, but we attach to the outcome less, which frees our mind and our body to move how it wants to, enables us to enjoy life and running more, and improves our health and well-being. (And honestly- I hesitate to say this so we don’t reattach, but this can actually improve performance.)
As an added bonus, research has now made it evident that exercise encourages neuroplasticity, making post run or workout a great time to focus on the thoughts you want to think and the beliefs you want to embody. Adding PLAY (described by David Hanscom, MD as a “mindset of curiosity, deep gratitude, listening, anticipation, awareness…”) can increase your sense of safety (reduce anxiety) and release oxytocin (love/bonding hormone) and potentially reduce inflammation!!!
Practical Application:
Still want to train for the fall race? Of course! We’ve got you.
Make play your INTENTION for runs. Even workouts are a chance to be curious, grateful, and present to your experience.
The race is your GOAL, secondary to your intention. Your joy is not dependent on the goal, but the goal is a helpful magnet to increase your desire to put joy and play at the forefront of your life.
It might take time to shift your brain from outcome based performance to play, and that’s okay. You might want to save this post and re-read it each week for a reminder.
*Play and work are two sides of the same coin. Mindset is the main difference between what you choose to experience.
The common mistakes people make while doing the single-leg squat and other single-leg exercises.
