Why Your Gym Fitness Isn’t Making You a Better Runner (And How to Fix It)

At GRITYARD we see this every day: athletes who can lift weights do a tough Hyrox workout and have great overall fitness.. When they start running a 5K their heart beats really fast their legs feel heavy and they are out of breath by the third kilometer.

If this sounds like you you have learned a lesson: being fit does not mean you are good at running.

I used to play Water Polo and do Hyrox competitions. When I started running I thought my strength from the gym would help me.. I was wrong. My general fitness actually made it harder for me to run because I had running form and got hurt.

Running looks easy. It is actually a very skilled movement that uses your whole body. If you go to the gym do CrossFit or Hyrox and want to get better at running without getting hurt here is a plan to help you run like an athlete.

The " Much Too Soon" Trap

When I started running I learned that it is all about repetition. A 5K is like 5,000 steps. A 10K is like 10,000 steps. A Half Marathon is than 20,000 steps. In the gym we measure progress by sets and reps.. When you run a small mistake in your form can cause a big injury because you are repeating the same movement so many times.

Many fit athletes do much too soon. They might follow a rule that says to increase their running distance by 10% each week.. If you go from not running at all to running 40 kilometers a week in six months it can be very hard on your body. Your muscles might be strong enough to run but your tendons, ligaments and bones need time to get used to the impact.

Running is a Full-Body Skill

We often think of running as a way to get our hearts beating fast.. It is actually a very skilled movement that uses your whole body. When you run the force of your feet hitting the ground goes up through your body: from your feet to your calves to your knees to your hips to your core.

At Grityard we look at the athlete. Before we worry about how to pace yourself or what to do on race day we look at how your body moves when you run. If you are not running efficiently you are wasting energy with every step, which makes running feel harder than it needs to be.

The 70/20/10 Running Blueprint

If you want to run you need to stop doing random workouts and start following a plan. The foundation of all running programs is the 70/20/10 Blueprint.

1. Long Easy Runs (70% of your running)

These are the important part of your running. They are runs where you can talk and breathe easily.

The goal is to build your endurance. Your ability to keep moving. The more you can do the better you will be.

The benefits are that easy runs make your body more efficient help you recover faster and give you time to work on your running form and breathing.

2. Tempo Runs (20% of your running)

These are runs where you push yourself but not too hard.

The goal is to increase your endurance and make your heart and lungs stronger.

The benefits are that tempo runs teach your body to use oxygen better and get rid of waste products, which makes running feel easier.

3. Interval Training (10% of your running)

These are very hard runs.

The goal is to make you faster and more efficient.

The benefits are that intervals make your body better at using oxygen and make your running form better when you are going fast.

Why a Poor Aerobic Base Holds You Back

Many athletes who go to the gym skip the runs because they think they are too easy.. If you do not have a good endurance base you will not be able to run well.

If you do not have a good endurance base you will get tired easily your heart and lungs will not be able to keep up. You will be more likely to get hurt.

5 Personal Lessons to Run Like An Athlete

I used to hate running. Now I can run a Half Marathon in 1:32 and my Hyrox run times are much better. It is not because I am naturally good at running it is because I changed my mindset and respected the process.

If you want to get better at running remember these five lessons:

Showing up for your runs every week is more important than doing one hard run.

Building an endurance base takes time so be patient and trust the process.

Do not stop lifting weights. Make sure you are doing exercises that help your running.

Do not try to do much too soon. Start where you are and gradually get better.

Do not compare yourself to others. Try to beat your own times.

We All Can Run. Few of Us Can Run Well

Being fit does not mean you are a good runner. Sometimes our general fitness can hide our running problems. Running is a skill that takes patience, structure and respect for your body.

At GRITYARD we want to help you bridge the gap, between your gym strength and your endurance. We do not just tell you to run more. We help you build a foundation and respect the process.

So stop guessing stop ignoring your weaknesses and start trusting the process. Build your foundation respect the repetitions and watch your running get better.

Thinking about getting started on running well? Why not try out GRITYARD's running programme by clicking here.