"Running + CrossFit: Prepping for Races, While Strength Training."

Hi! Coach Caitlin here with a little intro piece for our newest blog series: "Running + CrossFit." We’ve enlisted the expertise of Coach Lea, our resident Kingfield Endurance Owner and Head Coach, Owner of Northstar Triathlon and Fitness, and US Triathlon Level 1 Certified Coach. She knows a thing or two about training for endurance sports, having completed seven Ironman Races, five Half Ironman Races and many, many sprint tris, cycling races, marathons...the list goes on. She’s also coached hundreds of athletes through similar trials.

Long story short: she knows what she’s talking about.

And if you’ve ever wondered what happens in the turf room, that is where the Kingfield Endurance classes are held. These are CrossFit classes specifically for endurance athletes. While holding true to all the values we find in CrossFit - functional movements done well, with intensity and variation dosed appropriately - these classes take into account the extra training that endurance sport athletes have to do outside of the gym.

Lea is breaking the mold in the way that endurance sport athletes train by incorporating strength training as a regular part of their routine. This results in reduced risk of injury, better performance and overall healthier bodies and minds.

In this blog series, we have asked Coach Lea to share with us how continuing to do CrossFit while training for an endurance event - marathon, half marathon, tough mudder, triathlon - can be beneficial. Today, she goes over, in simple terms, how strength training benefits the runner. In the coming weeks, she’ll discuss how you can reduce your run volume and perform better and she’ll give you an example a training week that can keep you in the gym and have you ready to crush your racing goals.

For more information on Kingfield Endurance or Northstar Tri, click the links. She recommends this to all of her athletes - why shouldn’t it work for you?


Here’s the situation:
You have been doing CrossFit for awhile now, but you’ve been inspired to sign-up for your first half or full marathon.

So you search online, find a beginner plan and realize that it is recommended that you run four days a week. You start to feel like you won’t have any time for your CrossFit workouts or that you will be way too sore to run if you do.

So, what do you do?
In this short blog series we will talk about how keeping CrossFit in your training plan can actually help you achieve your running goals. This week we will focus on how incorporating strength training in your program can help you prevent injury.

All tissues have the capacity to handle a certain level of work before fatigue. Load is the amount of stress you put on your body through training, balanced out by recovery through rest and nutrition. Combined, capacity and load limits determine how resilient a runner’s tissues are. When those limits are low, the odds for injury go up and performance potential can go down. This is where strength training comes in.

Runners want to run, we get it. But if you don’t find the time for strength training, sooner or later you’ll have to make time for injuries. You should aim to have at least two strength sessions per week in addition to your running program. Since you have been doing your strength training for some time now, you will only have to make a few adjustments. Your workouts should be done at 40-60% of your one rep max for lifts. This will make sure you are not too sore for your running workouts.

Stay tuned as next week we will show you how carefully crafted metcons can take the place of one of your running workouts.

- Coach Lea