Do You Know How To Run?

Most people think that running is easy and is the simplest form of exercise. All you have to do is “go run”. But then why is it so hard? Just like Crossfit, running is a skill that needs development. If done incorrectly, your running becomes inefficient and you are more prone to injury. However, if done correctly, your running becomes effortless.

Do you want to run faster and more efficiently? Have you ever wanted to compete in a 5K, 10K, half marathon, full marathon, adventure race, or Ironman, but were too scared you couldn’t make the distance? Fear not Fearless Athletes! Crossfit Impavidus is proud to introduce Crossfit Endurance programming.

Learn running technique and drills from Coaches  Colleen and Nate that will take your running to the next level. They will teach you the necessary skills to run faster and more efficiently. They will also show you how to properly supplement your Crossfit WODs with Crossfit Endurance WODs. Email us at endurance@crossfitimpavidus.com if you’re interested in joining the Fearless Endurance Team.


Endurance WOD 4.19.14

Coach Nate : April 18, 2014 5:00 pm : Endurance

Run/Row: 7:00 on / 7:00 off, 7:00 on / 6:00 off, … , 7:00 on / 1:00 off, 7:00 on

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Article: Body Alignment in Running
Strong hips, hamstrings, and calves are necessary to run properly. It takes time to develop strength and that is why it is important that you CrossFit 2-3 times a week to ensure you are getting the appropriate strength and conditioning to run properly. It also takes time for your body to adapt to the new stresses brought on by the mechanics of proper running. Let your body adapt to the new stresses, which means you may have to take endurance specific workouts a little easier.

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Endurance WOD 4.17.14

Coach Nate : April 16, 2014 5:00 pm : Endurance

Run/Row: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

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Endurance WOD 4.15.14

Coach Nate : April 14, 2014 5:00 pm : Endurance

Run/Row: :45 on/2:00 off; :45 on/1:45 off; :45 on/1:30 off; :45 on/1:15 off; :45 on/1:00 off; :45 on/:45 off; :45 on/:30 off; :45 on/:15 off; :45 on

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Article:Posture – Proper Body Alignment

Keeping proper body alignment when running is essential in efficient running. If our body alignment isn’t correct, we can’t take full advantage of gravity. Running is so much easier when we train our body to run with proper alignment. It takes our bodies some time to this new demand, but if we focus on it every time we run it becomes more natural.

 

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Endurance WOD 4.12.14

Coach Nate : April 11, 2014 5:00 pm : Endurance

Run: 15k @ 85% 10M TT pace
Row: 10k @ 85% 15k TT pace

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Video: Slow Motion Pose Running. Characteristics of the Pose method of running:
1.Landing as close as possible under the body over the BOF=ball of foot (with BOF, hip and shoulder aligned)
2.Using gravity as the motive force in running by falling forward (allowing the center of mass to move over support). Don’t bend at the waist!
3.Change of support by pulling the foot from the ground via hamstring activity. There is no active (conscious, intended) push-off on support. Use of tendon- and muscle elasticity of plantar fascia, achilles, calve muscles, quadriceps, ITB etc., helps the body to regain height to change support again.
4.Speed, range of motion of limbs and cadence depends on the angle of lean and the ability of the runner to change support efficiently. The movement of the legs results from use of muscle- and tendon elasticity, gravity and momentum/inertia. An active landing should be avoided (extension of knee, dorsiflexion of foot, forced BOF landing). The thighs should stay relaxed in the swing-phase, so no active knee drive.

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Endurance WOD 4.10.14

Coach Nate : April 9, 2014 5:00 pm : Endurance

Run: 8 x 800m, recover 3:00
Row: 8 x 1000m, recover 3:00

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