crossfir for runners



The crossfit as a sport has managed to consolidate in the US and has come stomping many other countries. Its boom is on the rise as more and more users are encouraged to practice it to the point that, currently, we have the Crossfit Games , a type of competition attended by top-level athletes.

Haven’t tried any session yet? Next, we reveal what you can achieve thanks to this type of training and we propose an exercise routine so that you can start doing it. You are ready?

What is crossfit and what does it consist of?

As we have mentioned, it is a training system based on a set of functional exercises that are executed at a high intensity .

Mainly, an increase in strength and muscle tone is sought , as well as an increase in the functionality of the muscles.

Thanks to the exercises, in addition to strength, we will work on coordination, flexibility, endurance and power in the same session .

What are the differences between a crossfit workout and a gym session?

In the case of crossfit we are talking about a functional system that is based on the execution of compound movements , that is, with a single exercise we combine several movements.

During strength workouts in the gym, instead, work is specifically focused on one muscle or muscle group.

Who can practice crossfit?

Despite being a type of high intensity training, it can be adapted to any user . In fact, that is the key to your success.

The exercises you should choose will depend on your physical condition , and, of course, you will have to be especially careful about lifting an excessive load. It is better to start small to progress safely.

Although the sessions can be adapted to beginner users and be a bit gentler, this workout will make you sweat, be warned!

Crossfit exercises for runners

This is definitely a good type of cross training for runners . In addition, it becomes an incentive for those runners lazier with strength work. You may even end up more hooked than you think.

Being high intensity sessions we must be cautious and not put many routines throughout the week, since we could suffer an overuse injury . Above all, it should be borne in mind by those long-distance runners who do marathons or media.

Remember that in addition to strength, you will improve flexibility, power and coordination of movements, something very important for the race.

Crossfit routine with 5 exercises

We propose a basic crossfit routine with 5 exercises so that you can start trying this training system. Despite the fact that the terminology is sometimes a bit strange, we explain each movement in detail and we propose a series of videos.

Recommendations before starting:

  • Maintain the proper posture.
  • Do not take excessive loads of weight.
  • If you are a beginner, go little by little.
  • In the event that you notice any kind of discomfort, always stop exercising on time.
  • For any questions, always consult a professional to correct you.

We started our basic 5 exercise routine, ready?

Air squat 

This is a free squat . Spread your feet shoulder-width apart and roll your hips back. Bend your knees into a squat. To help you keep your balance, raise your straight arms a little until your hands are level with your face.

Important: keep your lumbar curve and make sure your knees always face your feet.

Overhead squat 

It is very important that you master the technique of the previous exercise well, since here we begin to load.

We will need a bar with discs, although if you are a beginner it is better that you use only the bar without any extra weight.

It is about executing the same previous exercise, but with weight. Place your feet shoulder-width apart and hold the bar above your head. The arms should be extended.


The dreaded burpees are really effective . If it costs you too much, start with low reps.

To do it correctly, place your feet shoulder-width apart. Squat down and place your hands on the ground, bring your feet back to perform an elbow bend.

Come up from the pushup and jump to bring your feet closer to where your hands are. Finally, jump vertically to get up. How many burpees in a row will you be able to perform?

Kettlebell swing 

The kettlebell  is a material that can work a lot of exercises.

First, place your feet shoulder width apart. Grab the weight in front of your body. The knees should remain bent, the chest erect and the back straight.

From the position described, pass the kettlebell between the inside of the legs and take advantage of the inertia of the swing to raise it above the shoulders.

Box Jumps 

It consists of jumping into a drawer . This exercise helps burn a large number of calories.

We must place ourselves in front of the box, bending our knees to gain momentum. The movement of the arms will also help us in the jump, which we will do with both feet at the same time.

Once we are on top of the drawer, we will stretch the whole body.


The crossfit is a training system highly effective in improving strength, power, coordination and flexibility . It can be done by any type of user since the exercises are adapted to all levels.

For runners it is a good option for strength training. In these cases we must be prudent and not do too many weekly sessions since we could expose our body to an overload.

Ideally, do one or two sessions a week, depending on the volume of your running training.

If you have any questions, contact a professional who will advise you correctly. In this way, you will avoid unpleasant surprises.

With our basic routine of 5 exercises, you no longer have an excuse to start crossfit. Do you dare to try it?

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