#013: Running & CrossFit

Show Notes

2 Things to Fix, so you improve your running…

Form &Technique
Workouts & Programming

Technique (Part 1)

Common for ‘functional’ athletes: your fitness is good & your running is bad. [Good at Ergs, Bad at Running]

2 Reasons:

#1: Moving Bodyweight vs. Manipulating External Load

Moving Bodyweight: Running, Double Unders, Burpees, Gymnastics

External Load, Flywheel, Belt: Rowing, Assault Bike, SkiErg, Air Runner

Elastic Energy vs. Mechanical Force also plays a role. This is the same idea that I talked about in #010 Double Unders. Elastic energy is less of a factor on ergs. It matters a lot in locomotion.

This is one reason motor-less treadmills are more metabolically demanding. This is also why larger, athletes who typically are poor runner will fair better relative to the competition on the Air Runner.

Case in point, Triple Three at the 2018 Regionals…

Start at 3:15:00

#2: The Ideal Body type for CrossFit is different than Running

The optimal body type for CrossFit (something I talked about in Episode #012) encourages higher level performance on ergs and weightlifting movements.

It is harder for an athlete who is a good runner to get proficient enough in all the other movements to be able to showcase their skill in the Sport of Fitness.

Read: The Ultimate Running Guide for CrossFit® Athletes

What is efficient for running?
-Small & Skinny, Springy, Long Femurs, Little Lower Leg Mass

Efficiency Analogy
Which ball will be easier to roll down a hill?
Which will need more work applied to it?
Which will move faster?

2 Common Movement Mistakes (when CrossFit athletes run)

#1: Heel Striking

#2: Quads blowing up

Breathing While Running

Read: Breath Ratios | Developing Movement Economy

Options such as…
1:3 Breath-to-Rep Ratio (3-Step Inhale, 3-Step Exhale)
1:2 Breath-to-Rep Ratio (2-Step Inhale, 2-Step Exhale)

Developing Gears: How technique changes with speed

The closer the foot travels to the body 1) the less energy is needed to execute the movement and 2) the faster the turnover (cadence) can become.

Programming (Part 2)

Athlete #1: want to be as good as possible at CrossFit

Goal is minimizing weaknesses, which means improving your running.

Most Common Distances are 400m, 800m, 1600m

The model for Running for CrossFit athletes that I recommend:

Running with high intension and great form in low fatigue settings (easiest way to do #1 is making running its own session)
Start in short intervals with short rest (Why? Preventing compensation patterns)

Following this model, a progression might look like this…

200m x 20; Rest 0:10 between Intervals

400m x 10; Rest 0:20 between Intervals

800m x 5; Rest 0:40 between Intervals

Volume: 4000m for Each (~2.5mi)

Athlete #2: Wants to be as good at CrossFit and as good at running as possible

A question you need to ask yourself… “What’s good?”

Remember: You can’t get better at everything at once.

So let’s keep this simple…

Let’s say you want to prep for an endurance running event in a few months. If you do met-cons 5 days per week, back that off to 3 and replace that with two running specific workouts.

Then let’s say it’s the fall after your race, go back to doing Met-Cons 5 days per week, but do enough running drills, stand alone conditioning work, and running in met-cons that your body as a system has a reason to hold onto most of your running adaptations.

Got a specific personal question? Email me at ben@zoarfitness.com

Athlete #3: Wants to be as competitive in running as possible, while maintaining functionality & athleticism.

During your competitive season: Do minimal doses of accessory and strength work.

During your off-season: Take time to undo the damage your did (overuse injuries, imbalances, degrading soft tissue quality).

Principle of Specificity
(or)
SAID Principle: Specific Adaptations to Imposed Demands

If you want to run faster, then run faster.
If you want to run slowly for a long time, then run slowly for a long time.