The Impact of Squat 1RM on Running Economy: What the Research Says

Introduction

“I can already squat 1.5 times my body weight—why hasn’t my running gotten faster?” This is a common puzzle for those who train with both weights and running. In reality, the relationship between 1RM and RE is more complex than you might think—it’s not a linear positive correlation, but rather one with thresholds, ceilings, and interaction effects. This article compiles key research from the past decade to help you understand this puzzle.

Three Studies You Must Know

1. Beattie et al. (2017, J Strength Cond Res)

Elite runners underwent 40 weeks of strength training, increasing their squat 1RM from 1.4 times body weight to 1.9 times body weight, with running economy improving by 4.4% and 5K performance improving by 3.6%.

2. Rønnestad et al. (2014, Scand J Med Sci Sports)

Eight weeks of heavy half-squat training (85–90% 1RM) twice per week improved cyclists’ average power output in a 45-minute TT by 4.7%, with RE also improving accordingly.

3. Yamamoto et al. (2008, Meta-analysis)

A review of 13 studies found that low-repetition, high-intensity (4–8RM) weight training had the most significant effect on RE improvement, while high-repetition endurance-style weight training (>15RM) had no effect.

The Relationship Curve Between 1RM and RE

Based on the above studies, a threshold curve can be summarized:

In other words: if your squat is still less than 1 times your body weight, strength training will benefit your running the most; if you’re already above 2 times body weight, continuing to push your 1RM has little relevance to running—you should shift toward power training or maintenance work.

Why There’s a Ceiling

RE improvements come from three mechanisms: neural recruitment efficiency, tendon stiffness, and muscular coordination. These three improve rapidly in the early stages of training but approach a ceiling the further you go. Once you’re already a strong runner, spending more time chasing 1RM is less worthwhile than investing energy in running technique and race pacing.

How to Apply This

Beginners (squat <1 BW):

• Strength training accounts for 25–30% of the weekly training plan
• Primary goal: bring the 1RM up

Intermediate (1–1.5 BW):

• Strength training accounts for 15–20% of the weekly training plan
• Primary goal: maintain 1RM, increase power

Advanced (>1.5 BW):

• Strength training accounts for 10% of the weekly training plan
• Primary goal: maintain, prevent injury

Practical Recommendations

• Don’t chase an extreme 1RM: beyond 2 times body weight, the benefit to running diminishes
• Switch to 5RM for maintenance during the racing season; don’t attempt 1RM
• Body weight control is just as important as strength: don’t gain 5 kg just to push up your 1RM
• Testing 1RM once or twice a year during the off-season is sufficient

Conclusion

Getting stronger at squats will make you run faster—but only up to a point. Understanding this relationship curve allows you to allocate your training resources where they matter most. Don’t over-obsess over 1RM numbers, but don’t ignore the basic threshold either. Train up to 1.5–2 times body weight, and leave the remaining time for running itself.

Related Reading

• Strength Training Plans for Road Runners: How Squats and Deadlifts Improve Running Performance
• Combining Running and Strength Training: Why Runners Need Weight Training
• Transfer of Strength Training to Running: Research on the Effects of Squats and Deadlifts on Running Economy
• Runner-Specific Strength Training: Why Endurance Runners Should Lift Weights