No Time for Running? Integrating Run Skills into Your Warm-up

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by VALERIE HUNT
What if there was a way to integrate run skills into your warm up once or twice a week without adding unnecessary run volume or losing any strength gains?
Running is a part of CrossFit programming and we continue to see it show up at the CrossFit Games. This year there were 100, 200 and 400 meter sprints as well as a 3-mile run in the Triple 3. During a post-Games interview, Annie Thorisdottir, 2-time Games Champion and 2nd place winner in 2014, was quoted as saying, “The people that are getting stronger are also really good at the endurance events.”

When the athletes started to get tired during the run elements, I saw the same mechanical errors common in all runners. As strong as these elite CrossFit athletes are, they need to learn how to use their strength to their advantage. Instead of wasting energy by pumping their arms or reaching, they need to practice holding a good position while falling, and then they will enjoy faster speeds and less fatigue.

As strong as these elite CrossFit athletes are, they need to learn how to use their strength to their advantage
Every runner runs through the run position (Pose); they just need to learn how to hold this for any run speed or distance.

What if there was a way to integrate run skills into your warm up once or twice a week without adding unnecessary run volume or losing any strength gains?

When you learn the Burgener warm-up for Olympic lifting, you use a PVC pipe to practice the movement skills before loading a barbell. Running needs to be practiced the same way — using a skill-based warm-up so when the athlete adds intensity or load, their form holds.

When Brian MacKenzie created CrossFit Endurance, endurance got the strength and skill base to hold their form over speed and distance. MacKenzie’s CrossFit athletes used the same skill-based programming to be able to run any speed/distance while maintaining strength and recovering faster between events at competitions.

Here is a CFE-based warm up that you can add in once a week.

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