CrossFit isn't all about seeing who can lift the most weight or who can do the most push-ups, as explained here by Rob and Kara running is an essential element of CrossFit.

1

GETTING STARTED

Kara: “If you’re just starting out, break your running down into mini goals or mini distances, especially if you’re carrying excess weight. Make everything you do measurable and record your progress. Those goals might be running  a particular distance without stopping, or  under a certain time. If you’re attempting a distance run, break it up into checkpoints.  Think about striding a little bigger or lifting  your knees higher at every checkpoint.”

Rob: “Start out with a distance that’s comfortable – don’t overdo it, especially the first couple of runs. Then see how you pull up  the next day. If you’re absolutely fine then obviously you can push the distance a little bit further next time, but if you pull up a little bit sore you can stay that same distance. You can probably start at around one to two Ks – that’s  a safe bet.

“If you’re pulling up very sore during the run, pick a track where you know you can bail out a quarter of the way or halfway through. When I’m pushing through a longer distance, I like to pick a landmark as a target to aim for, instead of looking down at the ground a metre in front of you. It keeps your pace up and keeps you running faster for longer.”

FOCUS

Kara: “Your focus should be on whatever is going to make the greatest impact on your running performance. If you struggle to breathe, then try to relax your body and sync your breathing up with the sound of your feet, essentially creating a rhythm. If you end up with significantly tight muscles in one particular area, then definitely focus on your form.”

Rob: “Like anything, there’s an efficient way to run. Keep your body in a good position; that means everything’s stacked and nicely in line, like we would concentrate on in our lifts. A lot of runners roll their shoulders forward and get hunched over, but that rounds up the back and means they’re looking down, which will restrict your breathing. It’s not a very efficient position to be in. I encourage people to look up and think about keeping those shoulders back. And try not to let your arms move across your body. Your hands should move between your hip and then up under your chin rather than across your body, because then you get a lot of rotation going on.

“Keep that mid-section tight as well so you’re in good alignment. And concentrate on your breath.”

2

GEARING UP

Rob: “In CrossFit we usually wear a flatter shoe in the gym. If it’s five 400m runs in a workout I’ll just keep my flatter shoes on, but if it’s a longer distance I usually put my runners on – something with a bit more cushion on there for my calves.”

Kara: “Your choice of shoe depends on the distance and the activity. If you’re doing a CrossFit workout and running is one of three movements, you might need an inbetween shoe like the Nano, which is supportive and soft but also stable for other movements like squatting. If I’m running long distances I wear a supportive, spongy running shoe specifically designed for running. I use the Reebok One Cushion.”