Foote's CrossFit Daily

A lot of our WODs have had running components lately, although the runs are somewhat short, we have not really discussed any tips on running. We spend a lot of time providing instructions on CrossFit type exercises and just send you on your way to the run portion. Below are a few great tips to keep in mind when running.

How to Run Properly (Tips by Maria O'Brien)

Step 1: Make sure your head and neck are properly aligned. Look forward while running, and focus on the horizon, moving your eyes back and forth occasionally to keep your neck from getting stiff. Avoid staring at your feet or the ground. Not only does this affect your posture, you might bump into something as you run.

Step 2: Keep your shoulders relaxed, level and low as you run. If you feel tension in your shoulders, or if you've been raising and tensing them, drop them and shake your arms out to relive the tension.

Step 3: Make sure your arms are not swinging across your chest. They should move front to back, the same direction as your legs. Avoid clenching your hands, and occasionally focus on relaxing your arms, which should be bent at the elbows.

Step 4: Stand tall as you run, keeping your core engaged and maintaining good posture with your back. Avoid slouching or allowing yourself to weaken in the torso.

Step 5: Allow the balls of your feet to hit the pavement first, rather than your toes or heels. Roll forward onto your toes and push off from the ground with effort. Keep your stride steady.

Additional Tips:

- Watch Olympic athletes run to get an idea of top running form and how to run properly.
- Don't bounce as you run. Avoid landing on your heels, as this is a natural way to brake or slow down.

WARM UP

2 Rounds
- 10 Burpees
- 10 Heavy Kettle bell swings

WOD

Team WOD - Teams of 4

5 rounds for time of:
- 100 meter sprint
- 100 pull ups
- 100 air squats
- 100 dips
- 100 meter sprint

All athletes sprint, when all members of the team have completed sprint, only one person is working at a time, and you can't move to the next exercise until rep scheme has been completed for that movement and finish with the sprint.