Over the past week, we have talked about the different lengths of workouts that we do in CrossFit and the effects they have on our bodies in terms of training and our goals.
Today we are gonna cover why we do long-distance exercises and what their pros & cons are!So, You Wanna Run A Marathon?Next week will mark 18 weeks until the Houston Marathon (if you plan on running this year, we can work with you on your training and send you a training guide for this year’s Marathon and Half Marathon on Sunday. Just Respond “I’m Running!” To this email and the length of race you’ll be participating in).Long distance running has to be one of the most popular forms of exercise in the world, due to the fact that it is the easiest sport to pick up! Just get a solid pair of shoes and just start going somewhere faster than normal (there are tons of mechanics to running to go over for safe exercise, but this is the extent that most people prepare for long-distance training).Judging by the amount of Brooks and Hoka shoes I see in the gym, many of us are into long-distance running in some capacity!On top of this, a good chunk of y’all use CrossFit to supplement your strength training to better prepare your selves for your races.While CrossFit does cover long-distance workouts (30+ minutes) such as 5k runs, Murph, 12 Labors, 12 Days of Christmas + Thankfulness; we tend to not cover these length workouts as much as their shorter counterparts.While this makes this pretty awesome for our Marathon preppers, why don’t we do WODs this long more often than just once every 1-3 weeks?The Downside Of Long Distance TrainingJust like a pitcher in baseball, we all should be monitoring our rep (pitch) count!By joining Vegvisir, you’ve actually gone ahead and gotten yourself a pitching coach that counts those reps for you in terms of all of the different joints you move daily with us.Longer workouts at high intensity up that rep count significantly, which can increase the risk of injury. While this can be regulated by either having everyone hit a rep count (workouts for time) or have a subjective rep count (AMRAP), there will still be a dramatic increase in reps put on joints.Whether it is last week’s 30 Minutes Rope Climb WOD or a 30-minute max distance run, you can also exercise for a while after all your energy stores are depleted, leaving you a little less focused on what you’re doing mid-WOD and have you trip on a box or fall off a bar without thinking.The last thing is, that since many of us come in to get stronger and get better at movements, overworking by doing too much volume can actually slow down our progress in building muscle because of the body’s focus on building type 1 muscle fibers and lack of time to recover to build type 2a and 2b muscle fibers.The Upside To Long Distance TrainingNow that we’ve gone over how high repetitions over a long period of time (20+ minutes) can be harmful, let’s go over how this type of training is helpful and why we all should do it!
- Training this too much can lead the muscle fibers of the heart to thicken to the point of causing atrial fabulation or an irregular heartbeat in a low percentage of long-distance runners.To learn more about this, check out the article on NRP: https://www.npr.org/sections/13.7/2016/09/14/493803246/is-running-good-or-bad-for-your-health