How many days a week should you do CrossFit? Plus, you’ll gain all the benefits of strength training, including becoming more injury-resistant, and you will have more variety in your schedule. The takeaway for runners is that mixing CrossFit into your running should still enable you to improve your times – certainly over shorter distances such as the 5K. At the end of the 12 weeks, the researchers found that both the running-only group and the CrossFitters improved their 5K time trials by about 1.5 minutes – 5.5 to 6.2 per cent faster. The second group performed two days of threshold-to-high-intensity running, two days of CrossFit, and one day that included both a threshold/high intensity run and a CrossFit workout each week.īoth groups worked out for five days a week. The first followed a ‘polarized’ weekly running-only plan for three months, comprised of two days of easy running, one day of short HIIT (high-intensity interval training) intervals, one day of longer HIIT intervals or a 15-40-minute progression run, and one long, easy run each week. Most CrossFit workouts target the entire body rather than a single muscle group, meaning you’ll increase your overall muscular strength, improving running form and efficiency.įor a study published in the International Journal of Sports Physiology and Performance, researchers divided into two groups 26 runners who ran more than 10 miles a week. Can CrossFit help with running?ĬrossFit improves power, strength, endurance, speed, balance and coordination – all qualities central to good running performance. It’s an approach that combines high-intensity intervals, strength training, plyometrics, Olympic power-style weightlifting, gymnastics and endurance exercise. Read on for how you can try some of its key workouts without having to step inside a box. But introducing some CrossFit workouts into your routine offers tangible benefits, as, at its core, it’s an excellent – albeit challenging – form of cross-training. As a runner, you might be inclined to view CrossFit’s terminology and quirkily named workouts (more on those later) with suspicion, or think it mainly appeals to hardcore gym-goers. Its many passionate devotees argue that no other workout approach builds as much functional all-round fitness. Over the last decade, CrossFit has grown into one of the hottest fitness trends in the world, with over 14,000 CrossFit gyms – known as ‘boxes’ – springing up across the globe.
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