CrossFit Running Program
For a complete beginner, starting a CrossFit training program can seem daunting. With that said, you don’t need to worry about anything.
Today I'm going to share with you everything you need to know about starting a CrossFit training program.
Note: This is going to be a long article, but we feel it is necessary.
So what is CrossFit? And how can it help you become a better runner?
CrossFit: A Simple Definition
CrossFit is a vigorous training program that combines aerobic conditioning, strength training, and gymnastics.
It originally started as a form of training used primarily by police academies, the military, martial artists, and first responders.
But over the past decade, CrossFit has become one of the hottest trends in fitness, with thousands of members.
Specialty is non-specialization
CrossFit is not your typical, conventional, specialized training program. It's something else.
Most CrossFit training programs are a hybrid mix of speed work, strength training, plyometric movements, Olympic weightlifting, gymnastics, and endurance exercises.
The ultimate goal
The ultimate goal of CrossFit training is to achieve what is called functional fitness - the buzzword in fitness circles.
Your main goal as a CrossFitter is to improve all facets of your fitness, whether it's mobility, strength or endurance.
Why start CrossFitting
Here are some reasons why CrossFit is good for runners:
Become stronger
Most CrossFit workouts target the entire body rather than an isolated muscle group. This can help you strengthen your entire body, increase total-body muscular endurance, and become a faster, stronger runner.

Cross training
I think CF is one of the best cross training options for runners.
For what ?
Some of the core CF exercises, such as planks, squats, push-ups, burpees, lunges, and deadlifts, are some of my favorite movements for improving running performance and for a complete strength training program.
Eliminate the trays
What I also love about CrossFit training is that it helps overcome those dreaded training plateaus. CrossFit helps me get out of my comfort zone, try things I’ve never done before, and push myself in ways I’ve never dared to.
Short and intense
Most CrossFit workouts last less than half an hour per day, as the entire program is performed at a fast pace and without interruption.
Don't let the short time it takes to complete the workouts fool you. In the span of one WOD, you'll be hitting large muscle groups as hard as possible.
Lose weight
According to studies, the best way to burn fat is through high-intensity interval training (HIIT).
CrossFit is, without a doubt, the epitome of HIIT training.
What to Expect - Day One

Joining a CrossFit class (under the supervision of a certified trainer) is the way to go if you are serious about CF.
Otherwise, here are some things you should expect on your first day in the "box."
Learn the lingo
Here's the guide you need to decode CrossFit lexicon:
The Box: This is where most of your CrossFit workouts will take place. AKA a CrossFit training room.
Why the name? Well, most CrossFit training spaces look like a box made of cement walls with weights, bars, and ropes. No TV screens, no mirrors, and no distractions.
It's not your typical gym, that's for sure.
WOD: Short for Workout Of the Day, it tends to vary from day to day.
WODs test a different part of your functional strength or conditioning in nearly non-stop mixes.
The exercises are performed in a circuit format: one movement immediately follows the other, with minimal rest in between.
A typical WOD might consist of an 800 meter run followed by 25 reps of push-ups, deadlifts, box jumps, and burpees, then another 800 meter run.
AMRAP: Short for "As Many Rounds As Possible." This means completing a circuit of exercises as many times as possible in a given amount of time.
For example, 30 minutes AMRAP of: 30 squats, 5 pull-ups, 20 burpees, and 25 push-ups.
This term can also mean "as many repetitions as possible."
RX: When you can perform a given WOD exactly as prescribed, this means you have completed an RX of the workout.
In other words, it is when you are able to perform all exercises and modalities using the given repetitions and weights.

Basic movements
CrossFit has a set of standard exercises and movements that you should practice first before moving on to advanced modalities.
In fact, there are nine essential moves you need to practice to become a competent CrossFitter.
These are the following movements: shoulder press, air squat (without weights), front squat, deadlift, overhead squats, sumo deadlift high pull, push press, push jerk, and medicine ball clean.
But that's not all, of course.
As you begin to master correct form, you will add more challenging exercises to your training arsenal.
These include (but are not limited to): pull-ups, sit-ups, sprints, box jumps, burpees, rowing, calisthenics, and other exercises and movements.
How I started
I started training on my own, tinkering and playing around with prescribed WODs using what I had on hand.
Of course, I now consider that it was a mistake. I should have signed up for a class from day one.
However, I was already in good shape and was doing most of the exercises prescribed in the WODS, with the exception of a few Olympic lifts and anything gymnastics related. This was a completely new experience for me, and I needed some serious help with fitness.
This is what prompted me to seek professional advice. So please, I think you should do the same if you really want to learn correct form and avoid injuries in the first place.
Join a CF box
So please find a reputable CrossFit club and enroll in the introductory program so you can learn and master the basic exercises right from the start.
This is how you will stay injury free in the long run.
There's no way around it, buddy.
The good news is that I can almost guarantee that there is at least one box in your living room. These days, they are everywhere.
Get a coach
As I said before, to get the most out of CrossFit training, without getting injured, of course, you need a coach.
You need a certified coach who knows what they're doing and is willing to increase or decrease it based on your current running program and fitness goals.
In fact, venturing into the world of CrossFit without a coach can lead to all sorts of problems. And it's a waste of your time and sweat.
The coach will help you practice the basic movements correctly and instill correct form from the start.
Test the situation
Most boxes offer the first session for free.
This will allow you to try CrossFit without taking the big leap, especially if you are not yet sure about all of this.
How to Balance Running and CrossFit
I believe you can do CrossFit and run.
However, starting a CF routine and the type of workouts you do depends entirely on your goals and fitness level.
If you're a 5K or 10K fanatic, then your typical CF WOD can help you build power and speed to dominate the race and achieve your next personal best.
It all depends on you. It's about knowing what works best for you and what you enjoy doing the most.
I don't think there is a right or wrong answer here.
Still not sure how to proceed? Then these two tips might be helpful.

Supplementation
To get the most out of HR as a runner, you need to think of it as a form of cross-training.
In other words, keep in mind that the primary goal of performing the WOD is to support your running lifestyle.
And not the other way around.
Make it relevant to running
Likewise, your HR workouts should be metabolically linked to running.
For example, a typical WOD tailored to runners might involve performing three to five different movements with moderate weight and intensity.
How much is enough?
If you are a beginner runner and have never done cross training before (weight lifting, intense yoga, cycling, etc.), start with just one CrossFit session per week for at least the first 4-8 weeks of training.
Of course, as you get stronger and fitter, and your body adapts to the new stress, up the ante by adding an extra workout every two weeks. This is the safest way to go.
If you're already in good shape and regularly strength train, feel free to start with two WODs per week and then increase to three or four workouts per week over the course of a month or two.
You can even run in the morning and do a WOD later in the evening. Or vice versa.
Avoid injuries
The risk of injury ranks high on the list of CrossFit criticisms.
However, you can avoid most problems by building the right foundation - primarily by developing good form from the start, avoiding overtraining, and of course, working with a certified instructor and choosing the right CrossFit gym.
And, in my experience, the best way to avoid injury is to never ignore your body's signals of pain and discomfort.
Therefore, listen to your body all the time and reduce your efforts as soon as you feel pain and/or are about to reach the overtraining threshold.