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CrossFit Running WODs for More Stamina

​CrossFit gives you the ability to be both physically and mentally ready for just about anything.

Although building full body strength and power is a great feeling sometimes you need to just run.

Let's face it in terms of physical attributes being able to run for a decent distance is one of the most basic types of fitness that every human should have.

Whether that's sprinting 200m or running 5 miles your body should be well conditioned to moving fast without gasping for breath after a few strides. 

You don't need any fancy equipment just your regular workout clothing and CrossFit training shoes. If however you are running really long distances or decide to train for a marathon the lift on cross training shoes might be a bit large and you would be best served to buy a dedicated pair of running shoes.

The best CrossFit Shoes offer a lot more in terms of stability than regular running shoes and will generally have a firmer sole with less cushioning.

A lot of people will roll their eyes when a running WOD is posted, but they'll happily do thrusters and burpees until they puke.

They're missing the bigger picture.....

CrossFit is about being as functionally complete as an athlete as possible and that includes running.

So learn to embrace the running!

crossfit running

​It's time to up your fitness levels with our list of best running WODs.

Some of the best Crossfit WOD's involve just running some also include some body weight exercises(we've tried to reduce the need for equipment)

Best CrossFit Running Wods

1. Hill Sprints

Find a good hill and sprint up it, jog or walk back down:

  • 20 times try not to rest more than a minute

2. 1 Mile Rounds

Run for a mile at a medium pace:

  • 5 rounds, rest as long as the run takes

3. Tabata intervals

Sprint for 20 seconds rest for 10:

  • 8 rounds of 20 on 10 off

4. Susan

Old reliable Susan, do 5 rounds of:

  • Run for 200m
  • 10 squats
  • 10 push-ups

5. For Distance

Set yourself a goal distance to run and then try to hit it:

  • Aim for 3 miles if you are beginner
  • 5 miles if already fit
  • 10 miles if really well trained

6. Ascending Time

Rest times are the same as running times:

  • Run for 1 minute, rest for 1 minute
  • Run for 2 minute, rest for 2 minute
  • Run for 3 minute, rest for 3 minute
  • Continue forever ......

7. Run and Push

5 rounds of the following:

  • 30 push-ups
  • 200m sprint

8. Run, Push and Pull

Like above only with some chin-ups included. This gives an almost full body workout, hits all the major muscle groups and if you are cross training for another sport it is also great for full body conditioning.

5 rounds of the following:

  • 30 push-ups
  • 10 chin-ups
  • 200m sprint

Why Do a Running WOD ?

If you have been avoiding integrating run based WOD's then there really is no excuse. They can be quick and intense and require very little if any equipment.

Always make sure you are thoroughly warmed up and never sprint with cold muscles.​

Try to do two WOD's from this list at least twice a week. Over time you will probably need to either up the intensity or the sets and reps of each individual exercise.​

​Alternating between a running wod that focuses on sprinting and a more focused stamina wod will yield the best results over the long term.