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How to use crossfit to become a better runner

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How to use crossfit to become a better runner
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Practicing Crossfit is not the most common among racing enthusiasts. The intensity of this sport is very often a cause for concern and it is discarded without perhaps valuing its peculiarities and possibilities.

How to use crossfit to become a better runner

It is true that CrossFit is an invaluable practice for those who have decided to test their limits and challenge them with new routines. In summary, CrossFit is a training methodology that uses varied and functional movements, executed at high intensity. Letting increase the desire to progress day after day, seek new challenges, and be part of a team, something that run not always and in all circumstances can offer in its entirety.

What are the main differences between CrossFit and racing?

Beginning CrossFit practice is possible, even on your own, by altering the prescribed WOD (training of the day) and using free equipment. One of the main doubts of runners is whether efficient training can be achieved in as little as twenty minutes, when one could generally run more than ninety minutes in unison. However, throughout those twenty minutes, each athlete pushes himself out of the comfort zone of his training. In other words, he performs routines that annoy and challenge him.

Usually, with CrossFit, new movements or intervals bring ignored discomfort. This bothers the runner and tests both his tolerance and his limits. The body is not accustomed to conforming to a WOD as if it had to run ten miles on the road at an incessant pace. CrossFit never gets simpler, because it always and in every circumstance means that it pushes continuously and becomes harder and harder.
Physical changes do not take long to appear: greater muscle definition, strength, improved flexibility.

How to use crossfit to become a better runner

In each and every way, many runners assert that there is a sense of freedom and a different enjoyment in racing and training. It’s really hard to match the feeling of peace you feel when you turn on the automatic drive to start an early morning race on the open road. Hence, those who enjoy the advantages of the two activities choose to do both.

CrossFit complements race performance perfectly. Certain essential Crossfit movements, such as squats, kettlebell changes, pull-ups, and push-ups, are ideal exercises to thrive any athlete’s performance. In addition to this, many CrossFit trainings incorporate short runs, as well as other movements, such as speed days, 10k, or 5k half marathon training cycle. This is a huge opportunity for runners to accentuate and improve certain techniques or muscle areas, their endurance and performance in general.

Here are two examples of CrossFit routines for runners:

20 minutes AMRAP (?as many rounds as possible? in twenty minutes)

10 dead weight or
ten pull-ups
800m stroke

(dead lifts)

How to use crossfit to become a better runner

WOD for time (that is, as fast as the exhausted body leaves it)

10 power cleans
400m of race
seven power cleans
400m of race
five power cleans
400m of race
three power cleans
400m of race






5 rounds per time

sprint of 200m
fifteen burpees
fifteen boards with jump
fifteen push-ups releasing a hand
fifteen squats



6 rounds per time

800m run
ten push-ups
twenty sit-ups
thirty full abdominals


In conclusion

During any WODS, it is necessary to learn to continue working with tired legs, precisely what happens at the end of a race (especially if it is hilly).
The Crossfit helps the body to become stronger as a general rule and to avoid injuries. Running brings joy on the open road and throughout a race, but CrossFit offers its variables, high intensity trainings that always and in all circumstances will sustain the athlete challenging and returning for more.

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