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Run (Running)

Why: Running is one of the most functional, fundamental, and foundational forms of bodyweight movement we do as human beings. Running helps build your metabolic conditioning (your “engine”) which makes every workout you perform easier. And with the number of WODs that include running (like the hero WOD “Griff” or the benchmark WOD “Nicole”), it makes sense to work on this skill and become more efficient.

Set-Up: Start with your chest up, your shoulders back, and your hands gripped lightly in a fist.

Execution: Initiate the movement with a forward lean. As you “fall forward” create a figure four with your leg: use your hamstrings to pull your foot up to your glutes. Land on your mid-foot and avoid the heel strike. Keep a tall posture throughout the run. Move your arms in a straight line, forward and back—do not swing your arms across your body.

Points of Performance: To get a “good rep,” ensure the following:
– You reach the necessary meter or time prescription (there are typically no requirements for how effectively or efficiently you do so in a WOD)

Pro-Tip: Most of us take running for granted and don’t work on our technique. Study the art of pose running and then head to the track—one of the best places to hone your run form. Have a friend take video of your runs so you can analyze and improve.

Run (Running) Scaling & Progressions

Sprint Drill Progression
Running Drills: Ankling
Run Drills - Pogo Hop Progression
CrossFit - Running Fundamentals (CrossFit Journal)

Run (Running) Warm-Ups

Warm-Up With Chris Hinshaw
How to stretch before running
Nike Run Club Warm-Up

Run (Running) Demos

Essential Running Technique Tips for Proper Form & How to Run Faster! | Sage Running
How to Have Proper Running Form | Running
Head To Toe Beginner Running Technique