Very few people who do crossfit spend time contemplating how to run a kilometer or complete a fun run. For runners who sign up for a 10k, certain techniques are necessary to make the run as smooth as possible. New runners normally set a 10k as their first landmark. It is double the distance of many beginner races, but is still achievable for intermediate runners. To get race ready within a few months, some of the following tips should be used to prepare if you have only ever focused on crossfit and cycling in the past.
Selecting the Correct Running Shoes
One of the first things to look at is the type of running shoes that are needed. running shoes are different to crossfit shoes and cycling shoes so it’s important to invest in an additional pair just for running. People who use the inside of their feet more are known as an overpronator. If they walk on the outside edge more, they are an underpronator. To figure out if someone is an underpronator or overpronater, individuals should visit a running store. Once they known which type of shoes to by, individuals should look for shoes that do not cause the heel to rub in the back. There should also be enough space around the big toe. Since shoes are needed in all kinds of weather, the running shoes should also be lightweight and breathable.
Check out this video that goes into more detail regarding finding the right pair of shoes for running
Buy the Correct Pair of Shorts
I have a lot of shorts for a lot of different sports and activity’s I think the last time I looked I had about 70 pairs of shorts all in pretty good condition as I look after all my stuff.
It often surprises me when I see other people wearing shorts that are totally out of place! e.g. a guy comes to our crossfit session once a week and he either has a pair of basketball shorts or a very old pair of running shorts neither are or ever will be any use for crossfit.
Ok I could talk about this all day and why it bothers me so much but if you want a pair of crossfit shorts for workouts go here and if you need a pair of shorts for running try here.
A Crossfit Running Training Strategy
Like any race, a 10k needs to be trained for in advance. Many runners that also do crossfit training divide their training cycles into base, speed and strength. The training sessions are also sorted into peak and recovery sections. For the base phase, the runs should be longer and at a steady space. As the runner progresses to speed phases, they should use more sprints. The strength session should include exercises that strengthen the lower legs and work on hills. At the peak, the runner is regularly running the full race distance with their personal best time. Roughly one week before the race, a rest period is advised. The running distance or intensity can be tapered off so that the body can completely recover.
Check out this video that demonstrates how to improve your crossfit running efforts
Stretching for any Workout
Studies have shown that athletes who stretch before working out are far less likely to suffer from an injury. Static stretches, unfortunately, tend to weaken muscles since the muscles are too relaxed. Instead of these stretches, individuals should try to use more dynamic stretching techniques. Lungs and leg kicks are excellent ways to get the legs warmed up.
For cycling I tend to build up over a ten minutes routine that includes, walking, power walking and light jogging.
For crossfit I take longer because the crossfit workout is more extreme I add in jumping and light weights until I feel my body getting warm.
Running is about more than just the physical nature of the body. Individuals have to be mentally strong in order to run at their best speed. Weeks before race day, runners should visualize their run. This can prepare the body for the race and can help runners to visualize their way through difficult parts.
The problem for myself and many other crossfit people is the distance but cycling helps a lot and by adding long distance running to the mix of crossfit and cycling your fitness levels will go to new levels.
During the race or a daily run, a mantra can also be used. It should be composed of an inspirational word or phrase. By using a mantra, the runner can take their mind off of the pain and return their focus to their inspiration. Meditating at home with a mantra can also teach the mind how to focus better on the task at hand.
Keeping a run mentally exciting can be difficult. Different locations, paths or intensities can make the run more exciting. Although a daily run around the block is easy to do, it can get boring over time. Find some local trails or parks to get a more varied exercising experience. Runners can try practicing on slopes to increase the workout’s variety and to build a more efficient stride.
To track the training sessions, runners can make a chart so they can track their progress. This makes it easier to map out the path to race day, but it also helps to provide a type of motivation. If daily runs are written down on a board, it discourages cheating and laziness. If it is not convenient to make a chart for the fridge, runners can try using an electronic calendar to track their runs. Within a mobile phone or device, they can also schedule runs.
When motivation is needed, runners can reach out to the people around them. They may have a friend or a colleague who interested in running. In addition, writing about a run on a social networking site helps to create an atmosphere of accountability and motivation. Once friends know about the goal, they will be more likely to offer support and encouragement.
Runners have to be prepared mentally and physically for their race. The worst possible outcome is to try to complete a 10k without any prior training. For the optimum experience and results, runners should plan their race months in advance. Once the race is scheduled, they should chart out their pathway to success. To stay motivated along the way, different mental techniques and training styles can help. Along with these tips, runners should always warm up before they run and purchase the right shoes. With the proper preparation, runners can prepare and complete their first 10k race.