The below article was taken from POSE.com

After Usain Bolt’s victories with World Records in the Olympic Games in Beijing, and then in the World Championship in Berlin, our desire to understand the reasons and the basis of his phenomenal running is quite natural. Even a quick look of a non-professional is enough to see an obvious difference in running of Usain Bolt and his rivals. Bolt’s running is light, playful, relaxed and at the same time, impressively powerful. Listing ...

I am always asked what type of shoes are best for crossfit and what types of shoes are best to run in. I’m going to begin by addressing what type of shoes are best to run. I’m starting with this question because it has been my experience that is question is the most difficult to answer for people who are non-pose runner and non crossfitter. In today’s world there seems to be an endless amout of information from doctors, ...

Focusing on these five elements of running can help you run faster and more efficiently.

Stride Length and Stride Rate
The most common inefficiency in the average runner is over-striding. This is typically visible by a heavy heel strike and a low stride rate. The target stride rate for most age group runners is between 88-90 foot strikes per minute. (how many times one foot hits the ground per minute) By targeting this rate, (or higher) athletes will often shorten ...

(Do the WOD you favor the least)

Pick 1

Run 1/2 mile 50 air squats – 3 rounds.
10 push-ups 10 sit ups 10 squats – 10 rounds.
200 air squats for time.
“Susan” Run 200m 10 squats 10 push ups 5 rounds.
Sprint 200m and do 25 push ups, 3 rounds.
10 Handstand push ups and a 200m run 3 rounds.
Tabata squats and tabata pushups.
5 push ups 5 squats 5 sit ups, 20 rounds.
Walk 100 meters on ...