This is the first in a three part series where we discuss how you can run faster, for longer, injury free. In this first video we discuss critical technique points that you can implement to drastically reduce your risk of the dreaded runners injury.
In the coming weeks, I’ll be putting up more content around the mechanics of good running, as well as tips and drills you can use to help improve your technique.
CROSSFIT WOD – JUNE 27, 2017
4 rounds for time
- 6 Overhead Squats (50/35kg)
- 8 Toes-to-Bar
- 12 Wall Balls (9/7kg, 10’/9’)
- 400m Airdyne Sprint
We’re aiming to keep this in that lovely 5-10min time domain, so try and do this one as ‘unbroken’ as possible and make sure you hustle between movements. A lot of time can be lost if you ‘stroll’. Make sure the 400m airdyne sprint doesn’t turn into a leisurely pedal.
EMPOWER GROUP X SERIES – JUNE 27, 2017
E45:
4 rounds for time
- 12 DB Front Squats (20/15kg)
- 24 AB Mat sit ups
- 36 Alt DB Snatch (same)
- 100m Shuttle Sprint (10x10m)
This little number is aimed to keep you moving for 10-15min. So with workouts of this nature, try and pick a reasonably steady pace that you can maintain all the way throughout. Ideally, there should be little breaks during the movements, just adjust the speed of things accordingly. From a heart rate perspective, yellow zone is fine for the sit ups, but should peak high red when on the tale end of the shuttle runs.
