CrossFit Invictus Endurance Team

Running 101
Written by Nuno Costa

There aren’t many CrossFit athletes that like running; but everyone knows that it’s always going to be a part of what we do. We run, we bike, we swim, we jump, we play – these are things that we do growing up and as we become adults, we do less and less of them. But this blog post isn’t about what we are and aren’t doing – this blog post is about running and how to become better at it.

You may or may not know that Invictus has an Endurance Team; we meet every Wednesday night for interval training that varies from short to long intervals. The first session is always free – be sure to email me directly ( to confirm the time since it changes based on the availability of the track.

If you’ve been to one of our track nights, you have been exposed to actual running coaching. I coached the CrossFit Endurance seminars for over four years and, at the track, we implement technique based drills that focus on the three key components of running – positioning, falling and pulling.

We only have so much time each Wednesday to spend on drills, so if you are interested in some additional running coaching I would strongly recommend setting up some private running coaching with me. We’ve created a course, “Running 101”, that is six sessions long. During the private coaching, we go into detail on the mechanics of running and then use drills to improve your running form.

Whether you are training for your first 5k race or you’re an experienced runner, whether you’re plagued by injury or not, we can help! Our program is designed to improve your running technique and help you become a more biomechanically efficient runner. Not only will this program get you ready for your race, but our methods will also help minimize the impact conventional distance training can have on the human body.

The Running 101 Course includes:

  • Personalized training sessions (one-on-one setting or semi private group – max 5)

  • Before and after video analysis of your running mechanics

  • Drills designed to improve your running efficiency and technique

  • Physical conditioning exercises designed to improve your range of motion, and decrease your chance of injury

  • Training sessions scheduled at your convenience and based on availability

If you need a little bit of inspiration to start running, check out this great article from T-Nation, “Running Doesn’t Suck”.

Our program is designed to help any runner regardless of age or athletic ability – contact us if you’d like to take part in our Running 101 course!

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