CrossFit training was initially associated with the military, law enforcement personnel and firefighters – preparing them for the unknown and unknowable.
As of late, its popularity with the mainstream has soared giving John and Jane Q. Public the ability to face everyday life with confidence. But what if your sport is somewhat specialized– you have a goal to run a half marathon, marathon, compete in a triathlon or distance cycling race. Is this the right program for you?
I may attempt to share wisdom and ask you why would you want to do that but I will not allow my strength bias to not guide you in the best direction. Such was the case when a long time client/friend of my mine–Michelle finally confessed (after it was all over FB) that she was going to run the New York City marathon for her 40th birthday.
But why I asked – you have come so far; you’re dead lifting twice your bodyweight, you have weighted pull ups and an awesome tight and muscular body–why would you want to do that to yourself? She was determined and asked me to design her training program. Realizing there was no talking her out of it, I wanted to have her do it right with the least amount of trauma to her body.
The traditional marathoner mentality that long, slow distance gets the job done is becoming a thing of the past. And let’s face the facts – the majority of distance runners are generally weak with burned out joints. They have little power–most cannot jump onto a 12” box let alone do push ups and pull ups. Many are suffering from chronic overuse injuries (plantar fasciitis, IT syndrome, runner’s knee etc) and they spend an excessive number of hours each week on their training.
Combining CrossFit with endurance focuses more on technique and strength work and less on traditional obsessive long-distance training. I don’t care how far or how often you run; running slow will never help you get fast. Intensity is the largest determining factor. This program will only take 6 — 8 hours a week and the results have been nothing short of phenomenal.
A simplified explanation of including CF training with endurance boils down to a few basic things. . .
- Skill: work on basic motor skills for your sport
- Improve running mechanics/efficiency and/or swimming and cycling techniques
- Strength train 2x a week for Max Effort (1 -3 reps) and 1x a week for Dynamic Effort (2-3 reps at 50 — 70% of your 1 rm with maximal speed (controlled) every 45 — 90s for 10-12 “sets”)
- Add in metabolic conditioning < 10 mins on your ME days and >10 min on your DE days
- If single sport run 3x a week: short intervals (400 m and less), long intervals (800 m and > than) and a long run on the weekend or 3rd day (rarely if ever greater than 12 miles)
- If multi sport (triathlon) swimming/cycling would be included in a similar format
You can see a sample program by CrossFit Endurance’s Brian McKenzie here http://running.competitor.com/files/2011/05/12-Week-CFE-Advanced-Training-Plan-master1.pdf
Why is there no long, slow distance (LSD) in the program? “Long slow distance” is solely aerobic in nature. While it will increase cardiovascular function, better fat utilization, greater capillarization and increase mitochondrial growth it also has several drawbacks. Such as decreased strength and muscle mass, decreased power, speed, anaerobic capacity and testosterone levels. Not to mention it is very time consuming. It is obvious the drawbacks overpower the limited benefits.
The anaerobic/sprint/speed work has the following benefits and drawbacks. Benefits include increased cardiovascular function, decreased body fat, increased muscle mass, strength, power and speed and increased anaerobic capacity. The drawback is intensity can speed up overtraining so strict attention must be paid to recovery. The stamina replaces the LSD or aerobic training. The adaptations caused by anaerobic training are similar to the traditional high volume endurance training but at much lower training volumes.
Isn’t this specificity–the very thing CF is not supposed to do? Yes to a degree it is but I view it as taking a great program (CrossFit) for General Physical Preparedness and adapting it to a more specific goal. It’s shifting the emphasis to the endurance aspect without negating or ignoring strength, power and speed. What we end up with is a winning combination for those seeking to train for a distance event to the best of their abilities without losing other aspects of fitness and avoiding overuse injuries.
About the Author
Paula Jager CSCS and Level 1 CrossFit and CF Nutrition Certified is the owner of CrossFit Jaguar.
Her exercise and nutrition programs yield life changing results
I’ve just started running…been at it just over a year. It’s the best exercise that works for our budget…free. I’ve ran a couple of 5K’s and a few weeks ago a 10K! I’m not very fast, but I enjoy the exercise and get a little bit a quiet time from the kids when I run. I also will change it up with riding bike, roller blading (while pushing a stroller), and jumping rope.
Paula, I was wondering what you might suggest for healing shin splints? My typical run is 2-4 miles 3-4 times a week. When I was training for my 10K I ran 2 6mile runs a week for about a month (working my way up from 4miles). Since increasing my run to 6 miles I’ve had terrible shin splints. I’m back down to running 2-4 miles but even after taking a few days off my shins are still extremely painful. I have fairly new shoes so I don’t think that’s the problem. I’m at the point where I think I just need to try, through diet, to lose weight so there’s not as much weight pushing down on my legs. (I am about 30lbs overweight.) I’m having a terrible time losing weight…so I’m kinda frustrated. Any suggestions?
As a competitive marathon runner, I have a few thoughts on this. Most marathon runners DO strength train, we know it is important for all of our muscles to have strength because long distance running requires a very strong core and even upper back and arms. We also need strength and power in our legs, so we do plyometric exercises as well. Training also involves track workouts and tempo and interval running. It is MUCH MORE than just running slow for long periods of time. Crossfit-type workouts are not specific to our sport. I don’t foresee myself pushing over large tires during a marathon and I am more likely to get an injury from these types of workouts. I do, however, think Crossfit is great for people who want to be healthy and fit!
Not to mention that showing an elite sprinter next to an elite marathoner is positively idiotic. <=400m running and marathon running are so dissimilar that they are effectively a different sport. It's like saying hockey and soccer are identical because its two teams trying to get something in a net. I would wager that I could beat Usain Bolt in a marathon today.
Rather than the strawman argument of intensity vs LSD, people should realize that a complete endurance program includes an offseason of strength training, a base building phase followed by weekly tempo (>70% effort) and interval workouts to supplement the steady (and necessary) distance runs (not more than 22 miles for a mary).
CFE is just designed to sell CrossFit to a broader audience.
It all depends on what you are trying to accomplished. Programs with only LSD do fall short because of a lack of power, speed, etc. But for ultrarunners (like myself), there is ultimately no substitute for going (really) long every one in awhile in training. You can suffer through an ultra (especially a 50K) by following CFE to the letter, but if you want to compete in a 50 miler or longer, you’ll want to include some long stuff (3+ hour runs) every once in a while. This has been my experience and it was the general advice given to me by a CFE representative. But CFE is great for everything under a 50K.
Right now, I’m really digging the programming at runningwod.com, which is very similar to CFE except that it (rightly, in my view) includes long runs on the weekends.
I have been reading your blog for quite awhile and many of your food based writings have helped me and my family eat better which has led to us feeling better. However, we all still have weight problems. We don’t have a workout program or anything and I don’t really know where to start. Muscle to help my joints would really be fabulous because my joints hurt all the time (hubby and I both, we are on the obese side, but I hate that word). I know I need to focus more on loosing the weight first. My homeschooled kids and I infrequently work on stretches, but that’s not doing anything to help loose this tire around my waist. Being upper 30’s, is there anything we can do at this point to loose that extra fat around the middle and work to help ourselves have strength and endurance too. (I can’t even imagine running a marathon at this point)
This is exactly what I used to do when training. My trainer believed in strength as well as ability to go the distance – the strength in my muscles protected my joints, made it possible to have bursts of energy when I needed it and push through the plateaus. Every workout was a short or medium run and interval weight training, balance and plyometrics.
I want to improve my sluggish lymph system and metabolism by running short distances. Is this something you would encourage or discourage?
The best way to improve your “sluggish” lymph system is on a mini trampoline. I’ve been using one for over 10 years. Get a good one and you will love it. No more sore joints but lots of energy.
Cardio is an addiction for some people. An escape into themselves, just them and their endorphins, blissful, alone. Even knowing there are better ways to keep fit, they can’t let it go. It’s going to take a long time to root-out these old, engrained myths. Just like trying to tell your friends they should eat more saturated fat.