In this article, I include 36 CrossFit workouts that involve running. A CrossFit running workout is a great way to enhance your endurance training and take your fitness to the next level.

Unless you’ve been doing CrossFit for awhile, it may not be clear how much running is involved. When most of us think of CrossFit, we think of the kipping pull-up, CrossFit Games, barbell snatches, and Matt Fraiser. But there is actually quite a bit of running involved in CrossFit. Most running WODs (workout of the day) use short distances, like 400 meters. Others use a combination of longer and shorter distances. Some workouts incorporate the runs into a series of functional movements while others only include running. 

Rest assured, there is a CrossFit running workout for you!

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Will CrossFit Make Me a Better Runner?

If you rarely run, a running WOD can help you become a better runner. But it won’t make you a distance runner or elite sprinter over night. And that’s okay because most people who get into CrossFit aren’t also trying to become marathoners.

The way most CrossFit workouts are designed, are to help you build what I call CrossFit endurance. They are a great way to build fitness for CrossFit training, but won’t necessarily prepare you for a major endurance event. A combination of CrossFit with a well-planned running routine can help prepare you for shorter distances like 5ks, 10ks, and even half marathons.

Things to Consider With a CrossFit Running Workout

Short Distances: WODs are designed to be quick, efficient workouts. So, any time a WOD includes running, it’s typically going to be shorter runs. Most WODs that incorporate running with other exercises are usually in the 400 to 800 meter range. There are also several WODs that include 1-3 miles of running like Murph.

Long Distances: If you are interested in long distance running, it’s best to do those runs as separate workouts. A typical endurance running program will include various longer distance runs like tempo runs, long slow distance easy runs, and high-intensity interval training. There are very few CrossFit workouts that include a long run. 

Cross Training: The “Cross” in CrossFit refers to cross training, or using different exercise modes to achieve a specific fitness objective. Cross training most commonly refers to different modes of cardio like running, cycling, swimming, or rowing. If you’re goal is to improve your cardiovascular fitness, then incorporating multiple endurance exercises into your routine is a good option. There are numerous CrossFit workouts you can alternate to include running, rowing, swimming, etc.

Form and Technique: Like every exercise, running is less likely to cause injury if you use proper form and technique. It’s okay to ask your coach for advice on good form for running just like any other exercise. Don’t let the pressure of the clock prevent you from improving your form.

Warm Up: A warm-up is not only a great way to prepare your body for a new challenge, it’s also an effective method of injury prevention. A 10-15 minute warm-up is all you need to increase your heart rate and deliver blood to the muscle fibers you’ll be training. A dynamic warm-up can simulate the movement of the forthcoming workout. For example, bodyweight lunges can be a dynamic warm-up for running.

This article includes 6 CrossFit athlete warm-ups you can use to prepare for your next WOD.

Is CrossFit Right for You?

Is CrossFit the right fit for you? It’s important to consider your individual fitness goals, preferences, and any potential limitations.

Versatility vs. Specialization: CrossFit is loved by many for its versatility and incorporation of various movements and exercises. If you enjoy diversity in your workouts and thrive in a community-driven environment, CrossFit might be your perfect match. However, if you have specific fitness goals, such as marathon running or powerlifting, you might opt for a more specialized training approach.

Intensity Level: CrossFit is synonymous with high intensity workouts, which can be challenging. If you thrive on pushing your limits, CrossFit may be an excellent choice. 

Community Engagement: The camaraderie and support in the CrossFit community can be a motivating factor. If you thrive on social interactions, CrossFit could be the right choice for you. If you prefer solo workouts, you may find other training approaches more suitable.

Consideration of Physical Conditions: Before diving into CrossFit, consider any pre-existing health conditions or physical limitations. While CrossFit can be modified for various fitness levels, it’s best to consult with a healthcare professional to ensure the workouts align with your individual needs and restrictions.

Trial Period: If you’re uncertain whether CrossFit is the right fit, consider a trial period. Many CrossFit gyms offer introductory classes or trial memberships, allowing you to experience the workouts firsthand and assess how well they align with your preferences and goals.

Why You Should Include Run WODs in Your Routine

As you embark on your fitness journey, the integration of run WODs into your routine can be a game-changer, offering several  benefits that go beyond traditional gym workouts. Here’s why you should consider lacing up your running shoes:

Enhanced Cardiovascular Endurance: Run WODs elevate your cardiovascular fitness. The combination of high-intensity sprints and moderate-paced running challenges your heart and lungs, promoting better endurance over time.

Functional Movement Integration: Running is a natural movement that engages multiple muscle groups and promotes functional strength. By incorporating running into your routine, you enhance your body’s ability to move the way it was meant to.

Mental Toughness and Focus: Running, especially in a high-intensity WOD, challenges your physical endurance and mental resilience. Pushing through sprints, conquering steep hills, and maintaining pace require mental focus and determination.

Outdoor Connection: Run WODs can offer a break from the gym. Taking your workout outdoors connects you with nature, providing a mental escape and a change of scenery.

Adaptability and Accessibility: Whether you’re a seasoned athlete or a fitness beginner, Run WODs are highly adaptable. They can be scaled to accommodate different fitness levels.

CrossFit WODs

The below workouts include various CrossFit exercises as well as some form of running. Below are several hero and benchmark CrossFit WODs to add to your training program. 

You may also like these articles:

26 Best CrossFit Kettlebell Workouts to Try in 2024

37 Best CrossFit Hotel Workouts (WODs) to Do on the Road

35 Hardcore CrossFit Hero Workouts You Should Try in 2024

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Jerry

For time:

• 1 mile Run
• 2,000 meter Row
• 1 mile Run

Nicole

AMRAP in 20 minutes:

• 400-meter Run
• Max Pull-Ups

Manion

7 rounds for time:

• 400 meter Run
• 29 Back Squats (135/95 lb)

Ozzy

7 rounds for time:

• 11 Deficit Handstand Push-Ups (6/4 in)
• 1,000 meter Run

Riley

For time:

• 1.5 mile Run
• 150 Burpees
• 1.5 mile Run

Wear a weight vest (20/14 lb)

Rosa

5 rounds for time:

• 10 Handstand Push-Ups
• 400 meter Run

Nancy

5 rounds for time:

• 400 meter Run
• 15 Overhead Squats (95/65 lb)

Nasty Nancy

5 rounds for time:

• 500 meter Run
• 15 Overhead Squats (185/125 lb)
• 15 Bar Facing Burpees

Sham

7 rounds for time:

• 11 Deadlifts (bodyweight)
• 100 meter Sprint

SQT

3 rounds for time:

• 10 Ground-to-Overheads (95/65 lb)
• 200 yard Shuttle Run (50 yards there and back, twice)

Dan

4 rounds for load and time:

• 21 Overhead Squats
• 400 meter Run

Capoot

For time:

• 100 Push-Ups
• 800-meter Run
• 75 Push-Ups
• 1,200 meter Run
• 50 Push-Ups
• 1,600 meter Run

Harriet

8 rounds for reps in 4 minutes:

• 20 seconds of Mountain Climbers (2-count)
• 10 second Sprint

Dale

AMRAP in 20 minutes:

• 400 meter Run
• 1 Rope Climb (20 ft)

Bolger

5 rounds for time:

• 400 meter Run
• 25 Air Squats

Carry a Sandbag (25/15 kg) throughout the workout

CrossFit Games Run Swim Run

For time:

• 1.5 mile Run
• 500 meter Swim
• 1.5 mile Run

Time Cap: 60 minutes

Jonesy

6 rounds for time:

• 400 meter Run
• 6-5-4-3-2-1 Rope Climbs

Fast and Heavy

For time:

• 21 Dumbbell Thrusters
• 400 meter Run
• 18 Dumbbell Thrusters
• 400 meter Run
• 15 Dumbbell Thrusters
• 400 meter Run

Looney

7 rounds for time:

• 400 meter Run
• 29 Overhead Lunges (95/63 lb)

Time Cap: 40 minutes

Thunder Run

5 rounds for time:

• 10 Thrusters (115/75 lb)
• 400 meter Run

Severin

For time:

• 50 Strict Pull-Ups
• 100 Hand-Release Push-Ups
• 5 km Run

Wear a Weight Vest (20/14 lb)

Sadie Jane

AMRAP in 23 minutes:

• 16 25 ft Shuttle Runs
• 9 Bar-Facing Burpees
• 3 Power Cleans (185/125 lb)

Abbate

For time:

• 1 mile Run
• 21 Clean-and-Jerks (155/105 lb)
• 800 Meter Run
• 21 Clean-and-Jerks (155/105 lb)
• 1-mile Run

Clovis

For Time:

• 10 mile Run
• 150 Burpee Pull-Ups

Gallant

For time:

• 1 mile Medicine Ball Run (20/14 lb)
• 60 Burpee Pull-Ups
• 800 meter Medicine Ball Run (20/14 lb)
• 30 Burpee Pull-Ups
• 400 meter Medicine Ball Run (20/14 lb)
• 15 Burpee Pull-Ups

Hortman

AMRAP in 45 minutes:

• 800 meter Run
• 80 Air Squats
• 8 Muscle-Ups

Tumilson

8 rounds for time:

• 200 meter Run
• 11 Dumbbell Burpee Deadlifts (2×60/40 lb)

Kelly

5 rounds for time:

• 400 meter Run
• 30 Box Jumps (24/20 in)
• 30 Wall Ball Shots (20/14 lb)

Eva

5 rounds for time:

• 800 meter Run
• 30 Kettlebell Swings (2/1.5 pood)
• 30 Pull-Ups

Jared

4 rounds for time:

• 800 meter Run
• 40 Pull-Ups
• 70 Push-Ups

Michael

3 rounds for time

• 800 meter Run
• 50 Back Extensions
• 50 Sit-Ups

Badger

3 round for time:

• 30 Squat Cleans (95/65 lb)
• 30 Pull-Ups
• 800 meter Run

Running Jackie

For time:

• 800 meter Run
• 50 Thrusters (45/35 lb barbell)
• 30 Pull-Ups

Terry

For time:

• 1 mile Run
• 100 Push-Ups
• 100 meter Bear Crawl
• 1 mile Run
• 100 meter Bear Crawl
• 100 Push-Ups
• 1 mile Run

Yeti

For time:

• 25 Pull-Ups
• 10 Muscle-Ups
• 1.5 mile Run
• 10 Muscle-Ups
• 25 Pull-Ups

Double Helen

3 rounds for time:

• 800 meter Run
• 42 Kettlebell Swings (1.5/1 pood)
• 24 Pull-Ups

All WODs included in this article were sourced from WODWELL and CrossFit.com.