CrossFit and Running
A review of CrossFit and how it can be of benefit to runners
Recent
years have seen a massive upsurge in CrossFit gyms worldwide, and
Melbourne is no exception. For those of you who haven't heard of
CrossFit it is a type of training which involves strength and
conditioning exercises which are constantly varied, high intensity and
involve all fundamental functional movements. It's aim is to increase
overall fitness through short anaerobic workouts involving movements
such as sprinting, rowing, jumping rope, climbing rope, weightlifting,
and carrying objects. CrossFit was created in California in the mid-
90's by former gymnast Greg Glassman and his wife Lauren. Glassman was
commissioned to train police forces and firefighters and CrossFit
emerged as the method of training. Today CrossFit is the principal
strength and conditioning program for many police academies and tactical
operations teams, military special operations units, champion martial
artists, and hundreds of other elite and professional athletes
worldwide. There are now approximately 3400 CrossFit gyms worldwide
including around 20 in the Melbourne district. CrossFit training
essentially consists of nine fundamental movements divided into 3
categories:
A
combination of one from each category is used to develop the
three-element Workout of the Day or “WOD”. Workouts may vary in length dependent on the target goal of the session. AMRAP (As Many Rounds As
Possible) sessions as the name suggests consist of repetitions of a
given set of exercises as many times as possible within a certain time
limit.
a
Runners
have increasingly turned to CrossFit in an attempt to increase core
strength and conditioning and provide variation to their training
programs. According to Roberto Morales, CrossFit coach, "CrossFit is a
good complement to running because it encourages the full range of
functional movement, whereas running is only a partial range. A runner’s
muscles get limited by repetition - and that is where injury comes into
the picture". He is also of the opinion that, “Sure, runners have
better fat utilization but an unvaried aerobic exercise leads to loss of
muscle mass, so it’s not very healthy to only run". For runners,
CrossFit training may help to resolve muscular imbalances, primarily
lower limb, which conditions the body better to deal with the repetitive
strain it is put under during running.
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While CrossFit training can be an excellent form of training, it is very important
to perform all exercises correctly and efficiently. Improper technique
in conjunction with poor feedback from trainers can lead to serious
injuries such as muscle tears, ligament sprains and in more serious
circumstances rhabdomyolysisis. Rhabdomyolysisis a medical condition
that may arise when muscle tissue breaks down and the contents of muscle
cells are released into the bloodstream. One molecule in particular,
myoglobin, is toxic to the kidneys and can
cause kidney failure and, in the most severe cases, death. In one
particular case, Makimba Mimms from Virginia USA, successfully sued
crossfit for $300,000 due to injuries suffered during a CrossFit session
with an uncertified CrossFit trainer. Increasing amounts of literature
are being published regarding CrossFit but as it is still in its early
stages much of the evidence involving CrossFit is as of yet anecdotal.
What we can ascertain is that their are obvious strength and
conditioning benefits to CrossFit training when performed properly under
expert supervision.
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As
with any sport, having the correct gear is essential to maximising
performance and comfort. For CrossFit, the right footwear can help
minimise injury, aid technique and performance while also offering
excellent comfort. Inov8 shoes have been the world leader in minimalist
type footwear for years and their shoes are the most commonly chosen by
CrossFit members. Hailing from the Lake District in the UK, Inov8 have
an extensive range of trail and lightweight, low-drop shoes. CrossFit requires a shoe that is low to the ground,
increasing proprioception and maintaining natural biomechanics as
opposed to a high cushioned heel typical of most running shoes.-
The
most frequently used Inov8 shoe for CrossFit has been the F-lite 195.
Weighing in at a mere 195g, this shoe has a flexible mesh upper and a
sticky rubber sole with an eva midsole with just a 3mm heel-to-toe drop.
This makes it an ideal shoe for cross training while offering a little
cushioning for running. The Inov8 Bare XF 210 is a CrossFit specific
shoe which has no midsole making it a zero drop shoe ideal for lifting
weights and circuit training. The upper provides medial and lateral
protection against climbing ropes while the sticky sole offers great
traction. If you feel these types of shoes are too hardcore or minimal
for you, Inov8 also offer slightly more cushioned shoes with 6mm heel-to
toe drop.
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The
F-lite 215 and 240 are both lightweight training shoes which offer
slightly more cushioning with a 6mm heel-to-toe drop. While Inov8 shoes
have proven the most popular choice for CrossFit, they are not the only
option available. Many shoe companies have identified the increasing market
for minimalist or "barefoot" shoes and have dipped their toes in them
to varied degrees of success. Vibram Five-Fingers have an extensive
range of minimalist shoes with individual toe spaces providing excellent proprioception and balance ideal for CrossFit. New Balance have also
had massive success with their minimalist range specifically the MT10 and MX20
which manage to be both comfortable and supportive while maintaining their status as minimal. They have just 4mm heel-to-toe drop and a very
durable rubber sole made by Vibram which provides excellent grip for
cross training as well as good level of cushion and support for running
on trails and bitumen alike.
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To
conclude our review, CrossFit can be an excellent form of training to
accompany running. The improvements in strength and conditioning
achieved in CrossFit helps runners to better deal with the stresses of
repetitive loading involved with running. As CrossFit involves high
levels of anaerobic training including lifting heavy weights,
it is crucially important to practice good technique and receive proper
feedback from trainers. All of this can be helped by having the proper
gear to begin with and you could scarcely do better than Inov8 shoes. If
you haven't tried it out and are keen to get going then why not look up
your nearest CrossFit gym and give it a go! More information is
available on our website and on our Facebook page http://www.facebook.com/FootproAUS, add us today for more discussion!
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