Running for people who hate running (that is, half of the gym)

There is a word that causes collective sighs in any box: run. It is enough for the coach to write it on the board for half the class to suddenly discover a discomfort in the calf. If you are one of those who hate running, you are not alone. But with HYROX and DEKA in fashion, it's getting harder and harder to hide.

Why you hate running (and why it can be fixed)

You usually hate running because every time you run you run too fast. You go out at full speed, you drown after three minutes, you have a terrible time and you conclude that running is not your thing. It's like judging swimming after falling into a pool with your clothes on. The unglamorous secret is that most of your career should be easy. So easy you could have a conversation. So easy that you will be embarrassed how slowly you go. That shame is a good sign.

The conversation test

If you run and can say complete sentences, you are going at an easy pace. If you can only say “yes,” “no,” and “why are you doing this to me,” you're going too fast for an easy shoot. That rhythm has its time, but it shouldn't be every day.

A plan to start without hating life

• Start alternating. For example, a couple of minutes of easy running and one of walking, repeated several times. It's not cheating, it's training with your head.
• Go up little by little. Increase the time or distance gradually.

Your tendons adapt more slowly than your desire.

• Two or three days per week are enough to notice improvements if you already train at the gym.
• A slightly more intense day, with short series, when you already have a base. The rest, soft.

Basic technique without going crazy

• Short and quick steps. There is no need to take gazelle strides. Short steps tend to put less stress on the legs.
• Look ahead, not at your feet. Your feet are still there, we promise.
• Relaxed shoulders. If you arrive with your shoulders close to your ears, you are running with tension, not with legs.
• Arms forward and back, not crossing in front of the chest as if you were dancing.

The specific: running tired

In HYROX and in many WODs you don't run fresh: you run after a sled, some wall balls or some burpees. This is trained. Add stretches of running after the stations into some workouts. The first few times, your legs will feel like cement. Over time, they will just look like wood. It is an advance.

Classic excuses and their response

• "It's just that my legs are heavy." The entire box has heavy legs. That's why it's called the gym.
• "I am more strong." Perfect. Strength also helps you run better. Now to run.
• "I'm bored." Run with someone. Or with a podcast. Or with someone who talks as much as a podcast.

• "My knees hurt." If it is persistent pain, consult a professional. If it's laziness, that's not a joint.

The sneakers

You don't need the carbon shoes from the last Berlin marathon. You need comfortable shoes for running. Those for lifting weights, with flat and hard soles, are not the best for doing miles. Your feet will notice right away.

What you earn

More resistance in long WODs, better recovery between sets, less suffering in HYROX and the satisfaction of not hiding in the bathroom every time the board says "run." Plus, running can be done anywhere. Even on vacation. We're sorry. If you have pain or an injury, consult with a physical therapist or doctor before starting a running plan.