Originally Posted by Crat
At the gym I usually skip squats as I run 6-7 times a week and somehow feel it might be too much for my legs. Also, due to the running my legs are already quite muscular even without training them at the gym.
Now however I do want to start doing squats more often but don't want it to interfere with my (long distance) running. Would high reps - low weight be the way to go?
initial incorporation of the squat will take a few days of recovery, so you may want to plan your running schedule around it. the first day after, you will be sore, but the second is where the pain comes in. high rep-low weight won't really help much - go with medium reps for as high a weight as you can do with good form (12-15 reps). legs usually need higher reps than upper-body muscles for proper response, but not much more. after a 2-3 weeks, you should have a gauge of how much time your body needs to recover.
When you start to squat, the form will seem odd, and the actual movement might be counter-intuitive. pland your feet at shoulder-width apart, maybe a little wider. it's important that you drop your hips first instead of bending at the knees first - your knee will not move too much if doing it correctly. a rep is completed when the top of your thigh should be parallel to the floor (most people judge parallel from the hamstring, but this is not correct). just like the leg press, if you go lower, you will incorporate more glutes for stability. if you do less, you are cheating yourself.
some tips: look up as you drop - it will keep your back straight. also, tense your core throughout the movement. don't forget to breathe.
my apologies if you already knew how to squat properly - i just assumed you didn't.