Are you thinking about combining CrossFit and running but don’t know where to start? You’re in the right place!
I first tied Crossfit while I was looking for ways to improve my running speed and reduce injuries.
Initially, the variety of movements and the intensity were overwhelming.
But after my first few sessions, I noticed a significant improvement in my core strength and agility, which translated into better running form and fewer injuries on the road.
If this is something that picks your interest then keep on reading.
In this post, I’ll share useful training tips to help you blend CrossFit into your running routine without risking injury or burnout.
What is CrossFit?
According to the official CrossFit definition: “CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, reflecting the best aspects of gymnastics, weightlifting, running, rowing, and more.”
It sounds like a lot, but don’t let that overwhelm you.
Let me explain in simple words.
CrossFit is a high-intensity training program that includes bodyweight exercises, cardio, Olympic weightlifting, gymnastics, and endurance training. The goal is to build overall fitness—improving strength, endurance, speed, flexibility, and more.
Why Bother With CrossFit?
Adding CrossFit into your running plan boosts power, speed, balance, and coordination, directly enhancing your running efficiency. The program’s explosive movements increase sprinting power, while its strength exercises help prevent injuries by correcting muscle imbalances.
However, finding the right balance between running and CrossFit can be tricky, especially when life gets busy. But after doing it myself for the past two years, I’ve learned to strike that balance without burning out or getting injured.
How to Balance CrossFit and Running
Balancing CrossFit and running was a challenge at first. I learned the hard way that you can’t go all out in both and expect to stay healthy. During my first month, I overdid it and ended up with a strained hamstring that sidelined me for weeks.
So, I had to make a choice. At that point, running was my priority. I wanted to run a marathon, so I scaled back on CrossFit to just two or three sessions a week.
My CrossFit workouts became more of a supplement to my running rather than the main focus. And once I made that shift, I stopped feeling constantly fatigued and started seeing progress again.
Determine Your Priority Sport
Identify your primary fitness goal before merging CrossFit with running. While it’s challenging to focus equally on both, understanding whether you aim to run a marathon or enhance overall strength helps in prioritizing your training efforts.
So what is your current fitness goal?
Do you want to:
- Run a marathon?
- Improve your overall strength?
- Lose weight?
- Compete in Olympic lifting?
- Or something else?
You can’t give both CrossFit and running the same amount of attention at the same time—especially if you’re training for a serious race. For example, CrossFit should take a back seat to your running plan if you’re preparing for a marathon. If building strength is your goal, focus more on CrossFit and less on running.
While you don’t have to pick one forever, I cannot emphasize enough the importance of prioritizing one over the other while working towards a specific fitness goal.
Plan Your Weekly Workouts
Once you’ve chosen your main fitness priority, it’s time to schedule both your CrossFit and running workouts. Your weekly schedule will depend on which sport is your main focus.
Planning my weekly workouts became my Sunday ritual. I had to carefully craft sessions that allowed ample recovery and addressed different aspects of fitness—strength, endurance, and flexibility. Sharing my weekly schedule with my running group helped me stick to it and get real-time feedback on what worked and what didn’t.
This is what you should do:
If Running is Your Priority:
If you’re following a marathon or half-marathon training plan, here’s how you can fit CrossFit into your week:
- Monday: CrossFit Workout
- Tuesday: Easy-effort run
- Wednesday: CrossFit Workout
- Thursday: Speed or tempo run
- Friday: CrossFit Workout or light cross-training
- Saturday: Long, slow run
- Sunday: Rest or light recovery (yoga, foam rolling, etc.)
In this setup, you’re using CrossFit to complement your running, doing it two or three times a week without compromising your run training.
If CrossFit is Your Priority:
If CrossFit is your main focus, your running should be limited to two or three easy runs per week. This is especially important if you’re already an experienced runner.
Here’s a sample schedule if CrossFit is the focus:
- Monday: CrossFit Workout + easy recovery run
- Tuesday: CrossFit Workout
- Wednesday: Tempo or speed run
- Thursday: CrossFit Workout + easy recovery run
- Friday: CrossFit Workout
- Saturday: Long, slow run
- Sunday: Rest or light recovery (yoga, foam rolling, etc.)
Watch Out for Overtraining
Here’s where I learned the hard way—overtraining can sneak up on you fast when balancing CrossFit and running. I once suffered from Achilles tendinitis and shoulder issues because I pushed my body too far, trying to do it all. Don’t make the same mistake.
Be mindful of how your body feels. If you notice signs of overtraining, like excessive fatigue or persistent soreness, it’s time to scale back. Take an extra rest day, skip the next CrossFit session, or switch to a lighter workout. Your body needs time to recover, especially when adding intense CrossFit sessions to a workout plan.
Proper Form is King
CrossFit exercises like handstand push-ups, burpees, and Olympic lifts are intense and require good form to avoid injury. When you’re new to CrossFit, it’s essential to prioritize form over speed or reps.
Don’t let your ego get in the way. Focus on perfecting your technique with lighter weights before adding more. Proper form is key to staying injury-free and maximizing the benefits of CrossFit.
I’ll admit I was guilty of trying to lift more than I should have at the start, and my form suffered. Eventually, I learned that scaling exercises is not only okay, it’s smart. Taking the time to nail the basics before moving to heavier weights or more complex movements has saved me a lot of trouble.
Trust me, leave your ego at the door when you’re starting CrossFit, especially if you’re combining it with running. Focusing on proper technique is better than sacrificing form for a heavier rep count.
Embrace Running Friendly WODs
One of the coolest things about CrossFit is how you can tweak the workouts to suit your goals.
The first time I did a WOD that included running was six rounds of 400-meter sprints with burpees in between. It was brutal, but I loved it because it felt like I was doing something directly translating into running.
Over time, I’ve discovered a few other favorite WODs that help with my running.
One of them is a workout where I do ten power cleans, followed by a 400-meter run, and repeat that four times.
It’s exhausting, but the mix of lifting and running pushes me in ways a normal run can’t. It’s all about building that explosiveness and endurance at the same time..
Here are a few of my favorite running-focused CrossFit WODs:
- WOD for time:
- 12 power cleans
- 400-meter run
- Ten power cleans
- 400-meter run
- Eight power cleans
- 400-meter run
- Six power cleans
- 400-meter run
- 30-minute AMRAP (As Many Rounds As Possible):
- Ten pull-ups
- 15 Russian kettlebell swings
- 400-meter run
- Five rounds for time:
- Ten burpees
- 200-meter sprint
- 20 squat jumps
- 200-meter sprint
- Ten deadlifts
- 200-meter sprint
Sample CrossFit and Running Weekly Plan
Ready to mix CrossFit with running?
Here’s a sample weekly plan to guide you, balancing both disciplines so you get the most out of each workout while avoiding overtraining.
The schedule includes versions for beginner, intermediate, and advanced runners, so you can jump in at the level that suits you best.
Beginner Plan
For runners new to CrossFit or just getting into a routine. Focus on building strength and endurance gradually.
- Monday: Easy 20–30 minute run + Core-focused CrossFit (e.g., planks, bird-dogs, mountain climbers)
- Tuesday: Rest or gentle stretching
- Wednesday: CrossFit session with a focus on form and low weight (e.g., bodyweight squats, lunges, light deadlifts)
- Thursday: Short interval run (e.g., 4x200m with walking recovery in between)
- Friday: Rest or easy mobility work
- Saturday: CrossFit cardio session (e.g., rowing, jump rope, box step-ups) + short run (15–20 minutes)
- Sunday: Rest day
Intermediate Plan
For runners with some CrossFit and running experience who want to build both strength and endurance.
- Monday: Easy 30-minute run + Core and mobility-focused CrossFit (e.g., Russian twists, leg raises, hip bridges)
- Tuesday: Strength-based CrossFit workout (e.g., deadlifts, lunges, and light squats)
- Wednesday: Tempo run (e.g., 20 minutes at a challenging but sustainable pace) + upper body CrossFit (e.g., push-ups, rows)
- Thursday: Rest or light stretching/yoga
- Friday: CrossFit circuit with a focus on power moves (e.g., box jumps, kettlebell swings, wall balls)
- Saturday: Long run (45–60 minutes at an easy pace)
- Sunday: Rest day
Advanced Plan
For experienced runners with a solid base in both running and CrossFit. This plan includes high-intensity intervals and longer runs for more advanced conditioning.
- Monday: Speed workout (e.g., 5x400m intervals with jogging recovery) + CrossFit focused on lower body strength (e.g., deadlifts, box jumps, Bulgarian split squats)
- Tuesday: Rest or light yoga/mobility work
- Wednesday: CrossFit session emphasizing upper body and core (e.g., pull-ups, push-ups, core circuits) + easy 30-minute recovery run
- Thursday: Tempo run (e.g., 30 minutes at a moderately challenging pace)
- Friday: CrossFit circuit for full-body strength and conditioning (e.g., kettlebell swings, sled pushes, battle ropes)
- Saturday: Long run (60–75 minutes at a comfortable pace) + foam rolling or stretching
- Sunday: Rest day
Frequently Asked Questions about CrossFit and Running
I know that you have more than one pressing about mixing CrossFit and running. Let me address some of the most common concerns.
Is CrossFit safe for runners?
Yes, when integrated thoughtfully, CrossFit can be a fantastic complement to your running routine. The key is balance—CrossFit builds strength, power, and stability, which can reduce your risk of common running injuries. However, it’s essential to avoid heavy lifting or high-intensity CrossFit workouts right before a long run or intense speed session.
How often should runners incorporate CrossFit?
Most runners find that 1–2 days of CrossFit per week strikes the right balance, offering strength gains without overloading the body. For example, you might schedule CrossFit on a cross-training day or a lighter running day to allow for full recovery.
If you’re new to CrossFit, start with one session per week and focus on functional movements that benefit your running, like core stability exercises and lower-body strength work.
Can CrossFit help me improve my running performance?
Absolutely! CrossFit emphasizes movements that strengthen the core, glutes, and legs—all critical for runners.
Studies from the Journal of Strength and Conditioning Research indicate that adding strength training to a running regimen can improve running economy, making it easier to maintain your pace over longer distances. Just remember, running-specific gains take time, so consistency is key.
What types of CrossFit workouts are best for runners?
Workouts that focus on functional strength, core stability, and plyometric exercises are particularly beneficial for runners. Think moves like deadlifts (with lighter weights to focus on form), box jumps, lunges, and planks. Avoid workouts that exhaust your legs right before a long run or race. And when in doubt, choose exercises that support balance, stability, and endurance.
Can I do CrossFit on my rest days?
For most runners, a true rest day—where you skip both CrossFit and running—is essential to allow your body to recover fully. If you’re an experienced athlete, you might opt for a light CrossFit session focusing on mobility and flexibility on an active recovery day. However, full rest days are invaluable, especially during high-mileage training weeks.
Join the Conversation
I’d love to hear about yours! Whether you’re just starting to explore CrossFit, a seasoned runner adding strength work, or somewhere in between, your story can inspire and help others.
Have you tried incorporating CrossFit into your running routine? What benefits have you noticed? Or maybe you’ve run into some challenges along the way? Share your tips, experiences, and questions in the comments below. We’re all here to support each other, swap advice, and get stronger together!
