Oct 26, 2018

 by chris brown

Did you hear it?  The R word.  Running. (Queue nearly every CrossFitter groaning in unison when they find out it's a "running WOD" day, or they are suddenly not able to attend class.)

But it doesn't have to be the worst thing you'll do all week. In fact, when we add running into our workouts, it's a great opportunity to keep us well rounded as athletes. 

As one CrossFit box writes , running has several notable benefits to CrossFitters, including increasing your aerobic capacity so you don't get as winded in workouts, flushing out lactic acid so you recover faster from intense weightlifting, working different muscles and burning some extra fat.

And there's no better time to start adding running to your weekly routines than now.

Here at CrossFit Awaken, we're encouraging athletes to set a goal to run a 5K (3.1 miles) on Thanksgiving; specifically, the Redlands Turkey Trot .

As with any new sport or athletic quest, it's important to incorporate some sort of training program or schedule so you do not hurt yourself.  CrossFit Awaken has created the below guide to help get you up and successfully running a 5K in four weeks.  

With this program, you'll be out running only two times per week, whatever days you choose.  Just make sure you give yourself a rest day in between Day 1 and Day 2.  The idea is to increase your mile time on Day 1 each week.  On Day 2, you'll be increasing the overall time out on the asphalt. 

Week 1: 

• Day 1: 1 mile run for time
• Day 2: Run 7 minutes 30 seconds out, rest/stretch until recovered, and then turn around and run 7 minutes and 30 seconds back.

Week 2: 

• Day 1: 1 mile run for time
• Day 2: Run 10 minutes out, rest/stretch until recovered, and then turn around and run 10 minutes back.

Week 3: 

• Day 1: 1 mile run for time
• Day 2: Run 12 minutes 30 seconds out, rest/stretch until recovered, and then turn around and run 12 minutes and 30 seconds back.

Week 4: 

• Day 1: 1 mile run for time
• Day 2: Run 15 minutes out, rest/stretch until recovered, and then turn around and run 15 minutes back.

We'd love to see you hit the ground running (see what we did there?) with this program.  We also encourage you to make sure you get yourself into some solid running shoes that fit your needs. (Check out this great guide from Running Warehouse. )

Before you know it, you'll find that you're able to tackle those running sections in WODs with much more ease and not feel winded as you head back inside to lift weights.

Reach out to one of our knowledgeable coaches if you have any questions.

Finally, we'll leave you with this great piece of advice we found:

"Ultimately, being a hybrid runner and CrossFitter provides advantages in both sports,"writes Christine Parizo, an avid runner and CrossFitter who blogs about her journey. "As long as there is balance and proper nutrition, neither pursuit should be affected negatively.