‘Run Fast, Squat Heavy’ – The Perfect Blend of Cardio & Strength Training?

A few years back, revered CrossFit athlete Adam Klink took the internet by storm. He achieved an extraordinary feat of running a mile in less than five minutes and squatting 500 pounds, all in a single day. This feat has since become synonymous with the CrossFit philosophy of not striving for ultimate perfection in a single area but being proficient in a multitude of disciplines.

Emulating Klink’s journey, numerous runners, weight lifters, and hybrid athletes have taken interest in his 10-week Run Fast, Squat Heavy program, which he published to guide them towards their fitness goals.

Adam Klink’s extraordinary accomplishment caught the attention of many in the fitness world because the fast running and heavy squatting combination was deemed incompatible. For instance, weight lifting engages your fast-twitch muscle fibers responsible for short energy bursts, explains N’namdi Nelson, an exercise physiologist at NYU Langone’s Sports Performance Center. By focusing too much on strengthening these muscles, you could undermine your slow-twitch muscles that power endurance. However, Klink’s achievement has shown that the two can be balanced with the correct training regimen.

If you’re interested in integrating Klink’s training plan into your workout routine, it’s important to understand that it’s not for beginners. According to Casey Johnston, writer of the She’s a Beast newsletter, you should already be proficient at running and weight lifting before attempting to combine the two.

Before starting with this program, you should have a clear goal based on your one-mile time trial and one-rep max, a sensible approach recommended by Klink himself. It’s also necessary to be careful about recovery, as training injuries can hinder your progress. For this reason, Klink emphasizes the importance of stretching, using recovery boots, cold baths, soaking in Epsom salts, and prioritizing sleep and nutrition.

Fitness trainer Tom Holland suggests remaining vigilant for signs of overtraining such as insomnia, irritability, elevated resting heart rate, and excessive soreness.

Another crucial aspect to remember is that you might not reach your absolute peak in either discipline. As Klink points out, focusing solely on one could yield better results in that area. However, the goal of the Run Fast, Squat Heavy program is to simultaneously improve both running speed and squatting capacity.

Strength training coach and founder of Untamed Strength, Alan Thrall suggests that the misconception about weight lifting making you bulky and slow is gradually changing. He believes that you can, and should, balance both cardio and strength training in your workout routine.

Run Fast, Squat Heavy, is a sport in itself according to running coach Eric Orton, and while it may not be suitable for everyone, it can be fun for those seeking a challenging and well-rounded routine.