Crossfit and Running balance

Don't crush yourself in the wods every time. Scale such that you are maintaining a constant moving pace. Push hard, maybe only 1 of the wods per week, sometimes 2. You could also go for an easy run after xfit, if your schedule allows. The key is balancing intensity & volume.

I used to Crossfit and run. Can you fit a run in during the days you don't do Crossfit so you are doing 3 x run and 3 x Crossfit, one run can be a bit shorter, alternatively do a different cardio workout (I used to 3x Crossfit a week, 2 x run a week, 1 x cardio class). 6 workouts seems a lot but since 1 workout was lighter, I never had problems.

NB: I don't do any of this anymore, kind of dropped off the exercise wagon.

I don't do xfit, but I do strength 3x per week and run 5 to 6x per week. During the week, I typically run 3 to 5 miles before work and do strength training after work. I do 1 long run on the weekend of over 10 miles, gradually working my way up to 20. Right now, I'm up to running 30 to 35 miles per week.

Just be careful not to increase your weekly mileage more than 10% per week.

You might want to think about signing up for a 5K so you have a goal to strive for. There are some great running plans such as Hal Higdon out there.

hoofingchick wrote: »

Great thread to find. Just started xfit but miss running so reintroducing it. Really useful info on what others do and how to manage it. I'm finding my legs are like lead after some xfit workouts. Running for me is a mental boost of outside quiet peace me time so I guess if I do gentle slow or short runs that's OK on xfit off days?

It should be and it'll depend on your goals.

I get the same thing on the days after I lift, especially if I hit legs really hard. Since running is my main focus I simply don't work my legs in the gym to the point of exhaustion. I knew once I started lifting legs again that it would be that way and that it would help me in the long run. So I've just been sucking it up during the summer when it's hot and there are no races so my runs are short. Once race season gets into full swing in mid-November, my short weekday runs reach 8 miles and I'm running 30+ miles per week I'll probably stop doing legs until after my last half marathon in March. Starting an 8+ mile run with legs that already feel like lead is more than I can mentally bear.

@pnicola91, you've already gotten similar advice. To balance you need to take it a bit easier than you likely do now most days. You need to leave a little in the gas tank today to get you through tomorrow's workout. You already know how important the rest day is to help reset. If you feel constantly sore or are always feeling tired it might be time to reevaluate your schedule so listen to what your body is telling you.

I don't do large volume runs these days. I do crossfit 6 days a week, and run 2 of those (am run pm WOD) yes, my legs are like lead weights, mostly my calves seem to take the brunt. It gets easier though. I do 1 tempo 3.3 distance and then sprints at the track the other day. The hardest part of those days is re fueling enough. I started this in august with a few 2 days of recovery. You'll likely be zapped on thise first weeks, but push through, run a little slower and re fuel properly!