(This is what I look like after I shave. Image source)
I have this idea that has to do with adding and the duration of wall sits in a workout. So hear me out.
I’m a huge fan of core and strength training exercises. A friend of mine even recently joked that I run as cross training to my core work. I do close to an hours worth a day. Is that a lot?
I can’t be the only one that has felt like my quads were about to blow up at the end of a long race. And it seems like those were the first muscles to go during the really long runs. So here’s my thinking…
For every 10 miles of running in a race, you should do 1 minute of wall sits during your core routine.
If the race is a 50K, then 3 minutes of wall sits. If the race is 50 miles, then 5 minutes of wall sits. For a marathon, do about 2 and a half minutes.
I added wall sits a few months ago, starting with just 30 seconds, and slowly built my way up. I got up to doing 3 x 1 minute leading up to my last 50K. The quads held up very well at the end of the race. I felt doing these had me more prepared and I could tell the pain was pretty minimal at the end of the race compared to the last race I did before adding them.
I have a 50 miler coming up at the end of March and my goal is to get up to doing 5 minutes total of wall sits. Hopefully my theory holds up. If it does, I’ll try to get to doing 10 minutes for the 100 mile race in May.
If you want to add them, I would suggest doing 1 x 30 seconds. Then after a week, add another 30 seconds. Then get to where you can do 3 x 30 seconds. After that start to increase the time, so maybe 40 seconds next and build up to a minute for each rep.
Does anyone do wall sits anymore? Or am I just so old school?…
Can anyone attest to this?