What is the single best bodyweight exercise?

There is no single “best” bodyweight exercise, as the ideal choice will depend on your goals. If you must choose a comprehensive, functional movement that targets multiple major muscle groups used in running, the bodyweight squat is an excellent contender. It’s a fundamental movement pattern that strengthens the entire lower body – quads, hamstrings, and glutes – and reinforces core stability. However, a balanced routine that includes a variety of movements is always superior to relying on a single exercise.

Will 100 bodyweight squats a day do anything?

Yes, they will build muscular endurance in your quads and glutes ( 15 ). However, this approach has limitations. Your body will adapt to this specific stimulus, and progress will eventually plateau ( 16 ). For continued strength gains, you need progressive overload, which means increasing the challenge over time by adding resistance, changing the tempo, or moving to more difficult variations such as single-leg squats ( 17 ).

What is the 10-minute rule for running?

The 10-minute rule is a guideline to determine if you should continue a run when you’re feeling some discomfort. The rule suggests that if you start a run and feel an ache or pain, do 10 minutes of easy jogging. If the pain subsides or disappears within this time, it’s likely just stiffness, and you can continue your run. If the pain persists or worsens, you should stop and rest. This rule is often used by runners who are returning from an injury or starting a new program. However, the best way to truly know if you’re injured is to consult a doctor or medical professional.

At what age do you have the most stamina?

Peak endurance performance is typically seen in athletes between their late 20s and early 40s ( 18 ). While cardiovascular capacity (VO2 max) often peaks in a person’s 20s, muscular endurance, mental strategy, and running economy can continue to improve for many years, which allows athletes to achieve peak stamina at a later age.

Should I do squats after running?

Performing bodyweight squats after an easy run can be beneficial for reinforcing good movement patterns while your muscles are warm. However, it’s best to avoid intense strength training immediately after a hard or long run, as your muscles will be too fatigued to maintain proper form, which increases the risk of injury. It’s more ideal to perform bodyweight exercises for runners at home on separate days.