Day 1 of the CrossFit Endurance Seminar is complete and we back for Day 2 at CrossFit 714 in Orange, CA to wrap everything up.   Today we’ll go in depth on programming and how to construct workouts to help prepare for endurance events.  Highlights from Day 1 included:

  • Learning the importance of running mechanics.  Posture, falling, and pulling are the three concepts to efficient running mechanics.
  • Proper running mechanics also help in injury prevention as upwards of 85% of runners experience an injury during any given year which is on par with football.  Avoid heel striking, landing with your knee locked, straightening your leg to push off, leaning over at the waist, and looking down.  These will add up over long runs and add up to overworked muscles and injuries that can damper any training program.
  • We talked about how the body’s nutrition varies depending on the time length of the race.  Hydration, electrolytes, and overall nutrition become more and more of a priority as the length on the race increases.  It is important to have a good nutrition protocol on race day.
  • The CrossFit Endurance staff filmed us running and critiqued our form.  They took us through a number of running drills designed to help us improve our running mechanics and to practice if we ever hope to decondition ourselves from the grasp of the traditional running mentality of reach, pull, push to the efficiency of pose, fall, pull.

If you have any general questions please post them so we have a chance to run them by the CF Endurance staff while they’re at our disposal.  Enjoy your Sunday everyone!

REST DAY 08.01.10

7 Responses to “Endurance Seminar Highlights”

August 1, 2010 at 7:52 AM

Is there a way to reduce shin splints? Thx guys!

August 1, 2010 at 9:17 AM

If you could bring back with y’all a progression into pose running if there is such a thing. Or even drills. Pose running is hard to keep up when I’m tired. *sigh* I see a lot of running WODs in the future. *whimper* =P

August 1, 2010 at 9:45 AM

Im excited for all the new wodsyou guys have in store.

August 1, 2010 at 10:36 AM

Tips for hill sprints?

August 2, 2010 at 9:05 AM

Great to have Ruth and Sean at the Cert, you two rock!!!
Shin splints – Don’t push off when you run, let your body weight propel you.
Progression – Everything is progression
Hills – Lean more.
Just ask Sean & Ruth, they improved greatly and CF Intrepid is gonna be a bunch of great runners!!!!!!

August 2, 2010 at 9:34 AM

Homey! Thanks for putting on such a great seminar! I guess it’s on me now to do the drills. You’ll be proud to know I was standing like a flamingo in Peet’s Coffee this morning. I hope the caffeine had not kicked in for the patrons to notice.

The rest of you will be happy to know that y’all will be accompanying me (quite literally) on my quest to learning how to run. No man (woman or child) left behind! ;-)

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