In the Gym

Running Class: How to Prepare & What to Expect

By: Coach Meg

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So you're a CrossFitter interested in attending Running Class? Welcome!! I can't wait to work with you. Whether you're a former state champ in the 1500 or you don't know how many laps makes a mile, this class is for you. Below are a few tips on getting started.

What to Eat:

Let's start with a couple hours before the run. Since we'll be holding class at 10am, you may want to have a little something in your stomach before you head out the door. Try to time it so that it won't come back up when you're working hard. Think about eating at least an hour before class. A banana is a good bet for it's potassium which is said to help with cramping. You'll also want to be well hydrated. I often eat a small bowl of oatmeal or a healthy muffin before my morning speed workouts.

What to expect:

We will start promptly at 10am. We'll either meet at the gym or at Garfield High School, which is exactly a mile from the gym.  A typical running class workout starts with a warm-up of about a mile. This is meant to be slow and we'll stick together through it. After the mile, we'll do about 5 mins of form drills, this will help get your muscles primed for some quick movement. We'll move on to the workout from there. Hill days will be shorter in distance and time than track days, but still expect to be worked when we do hills. The most we're likely to run on any given track day is 6 miles total, in the beginning it will be closer to 3 (including the warm-up).

What to wear:

I'm more concerned about your shoes than your attire. Most lightweight shoes made for CrossFit are fine for the type of running we'll be doing at run club (thinking Reebok Nanos, Nike Metcon, NoBull, etc). However, if you are running more than at this one class, you'll want to get fitted for some proper running shoes (I'm a big fan of Fleet Feet in Capitol Hill). You will also want to be sure not to be running in shoes that are too old/broken down, those can cause injuries.

Track etiquette:

When we're on the track there is potential that others will be there too. Save the inside lane for speed. We will only be in lane 1 during the hard work, when you finish your sprint, quickly exit lane 1, do not stand in that lane. Recovery jogs are to be done in the outside lanes. When overtaking another runner, swing outside them and then swing back in, don't expect them to move for you. There is also potential that people will be crossing the track to get to the field. Make yourself known with a polite yell of "track!" and slow down if it looks like they're not paying attention. No pets are allowed on the Garfield track.

What to bring:

More than anything, all you need to bring is an open mind and a positive attitude. You may also bring a water bottle to drink during short recoveries.

I am so looking forward to starting another season of running class, it has been so rewarding to help our CrossFit community learn how to run faster and hit some great goals. We'll be doing a mile time trial on the 4th session (June 9th) and then again later in the season to mark your progression. Please feel free to reach out with any questions you may have, you can email me at

Yoga With Nathaniel Starts this Sunday!

Hello, Everyone! I look forward to meeting you and, in advance of our meeting, I wanted to send out a few quick thoughts identifying my hopes for adding yoga to your existing program. As time goes on, I’ll work with Kendra and Joe to offer more specific insights, and, for my first installment, I wanted to offer a frame for adding yoga to your life.

Consider yoga as a practice of integration. The word ‘yoga’ arrives from the Sankrit yuj (‘to yoke’), which, to me, means you’re connecting seemingly disconnected things when you’re practicing yoga. At CrossFit, you’re practicing high-intensity resistance training in a variety of movement planes. Yoga can offer a way to consider what actions connect these movements. The practice, thereby, supports you in more efficiently engaging your mind, your breath, and your body to improve overall performance. When I’ve worked with athletes before, I’ve seen them improve their range of motion, efficiency, and recovery time even after just a few sessions of yoga.

I like to also think of yoga as an active recovery method. The physical practice emphasizes isometric actions that help improve proprioception, muscle extensibility, and overall flexibility. Furthermore, the breath can be used in service of activating the ‘rest and digest’ aspect of your nervous system, which supports you in the recovery portion of your workout. My training has been specifically organized around a set of alignment principles that exist to keep you safe in your body, while also challenging you to build strength, flexibility, and maybe even do some cool arm balances.

My hope is simple. As you come to the practice, your workouts improve as well. I want to make sure I’m continuing to support you in your journey as a part of the Emerald City CrossFit community. If you have ideas for future classes (things you want to work on, muscle groups that feel important to open up, any injuries, etc.), please do not hesitate to contact me at

I look forward to seeing you on your mat!