The first thing we need to do is define what type of race you are training for and your desired outcome. If your goal is to finish a 5K then all you need to do is come to CrossFit. You will develop enough capacity to run a 5K. If your goal is to PR your marathon then you will need to supplement a running program with CrossFit.
We are full believers in the benefit of CrossFit while training for a race. It helps with a few things.
1) Strength
This is one of the most commonly overlooked facets of training for any runner. Having strong legs, being able to jump onto a box and having strong shoulders will help you as a runner tremendously. If you hit a CrossFit workout 2-3 times a week you will develop strength and explosiveness. These two attributes will help you with any race you decide to pursue.
2) Stamina
Stamina is defined as “great physical or mental strength that allows you to continue doing something for a long time.” Lets focus on the physical part first. The hard part about relating CrossFit to running is the time issue. If you only work out for 10 minutes, but your race is over two hours how will that help? Without getting too deep into the energy systems, the ability to endure a hard intense bout of exercise will translate to your ability to do a long moderate amount of exercise. Let’s take 400 M Sprints, one of the hardest workouts to put yourself through. 1 Lap around the track at an all out pace. Rest for 2 minutes and repeat 5 more times. Let’s say it takes :90 seconds for 1 round. Your total work time is 9:00 minutes. But, during those nine minutes you were at 90% or above for your max heart rate at 100% effort. Now think about slowing down and jogging for an hour at 70% of max heart rate at about 50% effort. It makes a slower jogging pace feel easy!
3) Mental Capacity
This ties into the stamina piece and is usually understood after about 3 months of CrossFit when you can reach higher intensity. The amount of mental capacity it takes to push yourself to 100% during a 3-5 minute workout is hard. It is painful and does not get easier. This will strengthen the mind and carry over to a long slow distance because it will feel easier. The other major benefit is the progress you will see. Squatting more, being faster on a workout or getting your first pull up makes you feel more confident. Being positive and confident out on the course will help tremendously.