Years ago, I reached out to a cousin who runs a few IronMans every year and asked her how I could improve my mile time. She gave me the answer that I dreaded: the best way to get faster is through strength training and sprint work. I ignored her advice for a few more years, huffing and puffing through my mediocre distance runs, always hoping that more miles would eventually make me faster. Finally, I caved, and found a CrossFit gym in South Jersey to try a little strength training.
Fast forward to 2021, I’ve shaved nearly 3 minutes off my mile time thanks to a commitment to strength training and interval work. But what does that actually mean? It means that athletic programming outside of my typical run schedule makes a world of difference. My CrossFit training at Saltwater Athletics in South Jersey uses Comptrain programming (a highly regarded CrossFit workout program), which incorporates a significant amount of interval work every week. When I talk about “interval” training, this means that my workout includes all-out sprints AND rest, repeated a few times. By sprinting (whether this means i’m “sprinting” on a bike, rower, or even a barbell complex) and then recovering before I sprint again, I eventually improve my aerobic capacity. This means that I’m able to improve the way I breathe, the way I function with an elevated heart rate and, eventually, I get faster when I run. I get comfortable with feeling uncomfortable, even though it always feels a little uncomfortable. My lungs get stronger! Those long, slow runs throughout South Jersey get a little faster, all thanks to adding CrossFit to my regimen.