It takes more than just power legs to become a good runner. Owing to its repetitive use of an isolated muscle group, this exercise can cause imbalances in the body if not complemented with other types of training. CrossFit is a great supplemental workout for runners as it involves the entire body, combining power lifting, gymnastic and strength training that conditions muscles for sprint and marathon alike. The resulting loss in body fat also helps a runner cover greater mileage at a faster rate. If you consider including Crossfit in your workout plan, here some important tips for you to start with:


Don’t skip the basics

Regardless of how in-depth you are in running or even if you’ve tried high-intensity workouts before, a new program will always be different and if you insist on enrolling in higher-level programs right away, you’ll certainly end up sore. Start on a fundamentals program first and learn to do the basics right before jumping to harder exercises. Handstand push-ups, one-legged squats and pull-ups are particularly intense exercises but your trainer is there to show you how to do them gradually using certain assistive gears such as bands, boxes etc.

When you’re ready for more advanced Crossfit level, only increase one exercise aspect at a time such as the duration, weight, or speed while keeping the rest constant. Some classes involve warm-ups and cool downs, but if yours doesn’t, allot extra time in the gym to perform them. Some gyms here in Roanoke, such as the Roanoke Valley CrossFit, offer private instructions, so inquire if they can design you a special program fitted to your running goal.

Time it right

If you’re preparing for a race, it’s not very advisable for you to move to a new CrossFit program right away. Performing higher intensity exercises after a day’s training is immensely draining. Plus, it’s not worth missing a class or underperforming in your workout due to soreness. Use CrossFit merely as an add-on and do it around 2-3 times a week, perhaps, or depending on how much time you could free up considering training and rest. Then, you can spend more time on the program during off-seasons. Remember, the right CrossFit program in Roanoke is supposed to go easy on the muscle groups ‘abused’ during training. It should also involve cardio exercises to enhance circulation and sooth those achy muscles.

Lots of runners who incorporate CrossFit in their training usually either stick to a specific endurance running schedule designed around the program or adjust their schedule to include strength training to avoid extreme exhaustion. In any case, improving your performance through Crossfit is largely dependent on how well you tailor it to your workout demands.

Source: Why Runners Should Do CrossFit,

Source: How Does CrossFit Endurance Benefit Runners?

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