How Crossfit Athletes Prepare for a 5K Race

crossfit shoes for running

Once you’ve been bitten by the running bug, you can’t wait for your next challenge! For some, it might be shedding an extra five pounds, adding another mile to your weekly log, or training for your first 5K. If training for a 5K is your next challenge, then lace up your shoes and get ready to run!

Why a 5K?

A 5K race is a fun introduction to the racing arena. It’s easy to train for and it appeals to all different fitness levels. The comfortable 3.1 mile distance is manageable and safe which makes it popular among newbie runners and hardcore crossfit athletes as well because in reality running is only a small part of our training so a 5k race is perfect.

Check out these top tips from the coach

Selecting a Plan
There are several programs available for runners that range in difficulty from new, to intermediate, to advanced. It’s a good idea to follow an expert approved training program to help you get ready for your first 5K. Picking the program that will work for you depends on your running experience and fitness level.
One of the easiest programs out there combines a warm-up, walking and running, and a cool down. The only real requirement is that you should be able to walk, at a conversational pace, for 20 minutes. This is a perfect plan for people with little running experience.
However, if you engage in other types of physical exercise other than running and have some running experience, you’re probably ready for something a little more challenging!

To get an idea of how these different training programs are structured, start by reading some of the periodicals on the market that feature these programs. Here are some of the popular magazines that you can find in supermarkets or bookstores that include easy 5K training programs: Women’s Running Magazine, Runner’s World Magazine, and Running Times Magazine. Check your local library for back issues if you can’t find a 5K training article in a current issue.

Invest in Good Sneakers
Now is the time to get rid of those old worn out tennis shoes, and invest in a pair of real running sneakers. Don’t rely on large sporting good stores for support in buying running sneakers. Seek out a specialty running online store, so you can get meaningful and individualized advice. Expect to spend around $80 for a good pair of running sneakers; it’s money well spent.

If you are short on cash and need to buy a pair of shoes that will be good for crossfit and running I would advise the Reebok Nano’s, check out the dsstuff guide for the most up to date list of shoes with reviews.

crossfit shoes for running

Finding a 5K Race
You made the decision to train for a 5K, you’ve picked out the training program that’s right for your fitness level, and you bought new running shoes! Now what! Well, this is the fun part because there are probably several 5K races happening nearby. All you have to do is find the race that appeals to you.
Check out these websites and resources for more 5K race information:

● Visit a running specialty store because often times they display brochures or flyers advertising races around town.
● Pick up a local magazine on the street that features events, including sports, in your town; these are usually free.
● Conduct an Internet search for 5k races in your city or town.
● Check out Runner’s World Magazine online and use their race finder feature:
● Check out as they list road races in various neighborhoods throughout the country.
● Cool – Another great website for locating race information
Road Race Runner – Very popular for finding race information

After crossing the finish line of a 5K, you just might get bitten by the racing bug, and your next big challenge will be a 10K!

Crossfit Weight Training Advice


Want to be strong and fit like Hercules?

We know that a lot of you desire an amazingly toned frame and a strong built. Trust me; with Crossfit even your life-long dream of winning a bodybuilding competition can come true. But, all you need to do is Crossfit and add on muscles to your body.

Crossfit weight lifting versus traditional weight lifting

Some of you may prefer the traditional weight training, whereas others may be more eager to follow the more intense and structured Crossfit program. And then there would be many who are in a dilemma: still are weighing up the pros and cons of both of these training methods.

While CrossFit and traditional weight training share some similarities –both can definitely burn calories-, they still continue to differ in terms of the goals set, equipment used and the duration and intensity of the workout.


Let’s consider, traditional weight training first. It involves an effective 30 to 60+ minutes long workout, carried out in a typical gym setting using weights that vary from 5 pound dumbbells to barbells weighing up to 200 pounds or more. You are also required follow a strict protocol of reps, sets, rest, and tempo for each exercise.

Conversely, CrossFit is a lot more intense but lasts for a shorter time period. It makes use of a wider variety of equipment such as ropes, sandbags, kettlebells, free weights, giant medicine balls, tractor tires, plyo boxes and even your own body weight. In addition to this, CrossFit also prides itself on having a greater sense of community. There is encouragement, camaraderie and friendly competition at the gym which takes your workout to a whole new level.


The intense form of Crossfit weight training not only reduces fat but also has long-term effects on your metabolism. Research shows that participants undergoing resistance training increased their caloric demands over a 24-hour period by 15 percent. Being strong has never gone out of style. Crossfit Weight training allows you to become far stronger than the average gym-goer. You build muscle mass which not only adds a pleasing shape to our otherwise skinny physique, but also can be useful in sports like football and hockey.

Bone mass and density tend to decline with age. Crossfit weight training programme places a controlled stress on your bones that will increase their mass and density and as a result also help you in combating osteoporosis: a medical condition characterized by fragile bones, falls and fractures.

The Olympic lifts form a big part of CrossFit Weight training. Two Olympic moves: the snatch and the clean & jerk, take your whole body through a maximum range of motions and yields excellent results by employing all your muscles. The Olympic big lifts are more technical, fast & dynamic; they aim for greater and functional strength.  They also address and train all ten of the following skills: cardiovascular with respiratory maximum endurance, stamina, flexibility, more strength, bigger power, increase in speed, hand and eye coordination, with better agility, accuracy & balance. Furthermore, they are also unique in their ability to create muscular & neurological adaptation by hard training sessions people to effectively activate additional muscle-fibres quicker than through any other training types. So when athletes can generate more force and focus, plus also are more neuro-muscularly efficient, they will use less energy to complete each task required of them during competition and will have greater chances to succeed.

Confidence can make or break a person. It is especially essential for athletes, as it helps them in succeeding in any endeavour that they take on. With Crossfit weight training, you not only become fit physically but also develop mentally. The Crossfit WODs requires sacrifice, discipline and determination –all these skills are essential in both athletic and daily life.

Try out these WODs

  1. Clean and Jerk: In the clean, a barbell is explosively lifted from the ground to the shoulders. In another dynamic motion -the jerk- the athlete drives the bar from shoulder to overhead, ending in a standing position; the bar being directly overhead. The clean is one of the best ways to acquire the skill sets of an athlete, as it improves your reaction time, vertical jump, and sprint performance. It also allows you to strengthen many of the body’s connective tissues, reduce the likelihood of injuries and improves the body’s flexibility for sports like football, martial arts and rugby.
  2. Triceps dip: Support yourself on shoulder-width handholds with straight arms, bend the elbows to a 90-degree angle and then straighten arms.
  3. Pull up: You will have to start from a hanging position and then pull your chin up over the handhold using your upper body. Gymnastics rings or weights can also be used for this.
  4. Squat: With a barbell resting on the shoulders, you would need to bend at the knees and sink into a sitting position; then also straighten back up.
  5. Snatch: You bring the weight from the ground up while dropping into an overhead squat position and then rising. It can also be done with dumbbells and kettlebell.
  6. Bench press: From a laying position on a bench, you would have to use your arms to raise and lower a barbell from your chest.

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