These are some tips for the generalist crossfit runner. If you want to be a super fast long distance runner you may want to check out runner’s world or something similar.
You don’t run
You can’t expect to be fast if you legitimately do not run. CrossFit is great for overall conditioning and getting slow run times to good
run times. However, to get to fast run times, you will need to run. That was an easy one.
You haven’t done Fartleks
Cool name, right? Fartleks are some of the best and most fun training you can do. Instead of an interval or clock to determine when you run faster just pick a point. Tell yourself “I will sprint to that light post” then back to your normal pace for a little bit then “I will sprint to that tree”. Really fun and easy to do.
The very first time I did a fartlek mile I ran it in 5:40. Not because I am that fast, just because I wasn’t really thinking about running at a pace. Which I hate.
You’re always on a track
Some of you are just too damn organized with linear brains. “If I am lifting I must wear lifting shoes”. “If I am running I must be on a running track”. NO!! Break the mold! Try something new, run somewhere different. Yes, if you are running up a hill for a mile your mile time will be slower. But who cares, the conditioning will be SOO much better. Go out to the woods, hills, or anywhere that isn’t straight and level.
You don’t know what a Tempo Run is
If you are not a runner, which I am not, you will most likely hate tempo runs. I would like to think that any runs you do in a crossfit workout are tempo runs, but we are not perfect. Tempo runs are an amazing tool for conditioning and speed.
A tempo run is pretty much running right outside of your comfort zone for a period of time. Your level of experience will determine how long your tempo runs will be. I suggest trying this for a newb:
- Quick warm-up jog
- Temp run 6-8 minutes (OUT of your comfort zone = some pain)
- Cool down jog
You’re scared to sprint
I have found this to be true with a lot of people, especially in crossfit workouts. I think people fear what will happen if they were to actually run as hard and as fast as they can. Do be scared. Go there. See what happens.
Running some sprint intervals would be a great workout for speed as well.
You run like an ape
A lot of people have terrible running form. Fix your form and you will feel more comfortable when you run. Running is a combination of technique and the correct running posture. Running hunched over with your fists held tightly just makes you look like an animal. Do some research and correct your form.
You have no idea how to pace yourself
My favorite! I had this problem for the longest time…I was a sprinter in a former life, so I always want to go fast. This means if I was doing a mile run I was great for the first 400-800m, maybe even further. Then I would hit the wall with a few hundred meters left and still end up with an average run time. Finding a good pace for yourself is key. Once you find your pace, throw in the occasional tempo runs and you will be fast in no time.
I hope some of these basic tips will help you to not be slow. Do you have any suggestions or comments to help out the average human with running?