How to Train for a Half Marathon without Running at All

Depending on your race goals, you could get away without running in the lead-up to a half or full marathon.

If you have the skills to run, you only need to work on strength and conditioning, both of which can be done without running.  Having said that, a few runs per week would be ideal, but it should be about the quality of the run rather than the quantity.

What? No running? Does this mean our joints and bones don’t get strong for endurance events because we’re not allowing it to adapt to the load it is required to endure?

Yes, the traditional and widely held belief is that you need to get the k’s under your belt to prevent injuries such as stress fractures and reactive tendinopathies….but we believe that if you are strength training using the CrossFit approach, you are in fact stimulating adaptation through the loading you get from weight bearing functional activities (squats, lunges, deadlifts) as well as things like box jumps and skipping.

To caveat this however, it would be advisable to include running in your program if you are a novice and/or first-time half marathoner to ensure you are addressing other aspects of your training such as mental confidence, understanding your body’s hydration/nutrition needs for race day etc

Nathan from Enfer Running explains it beautifully:

“ I believe the CrossFit Endurance philosophy is very similar to the CrossFit philosophy: Move well first, then add Load and Intensity, and finally add Volume as, and when, you can handle it.  In the CFE world, that means you need to learn the skill of running (or cycling/ swimming/ rowing, etc).  Then run short, fast intervals and gradually run longer distances provided you can still hold good technique. 

Drills to learn ‘The Lean’- using Gravity to Assist (Photo Credit Alex Cheong)

Crossfit Endurance utilises the strength and conditioning protocols of standard Crossfit, but also adds in running skill work and high-intensity running intervals”

We often don’t think of running as a skill we have to learn, we have two legs, some shoes and off we go- we run.

But just like we need to learn technique in Oly Lifting before we add load and volume, the same can be said about running. Good technique improves efficiency and reduces the risk of injury.

So where does Strength come into this and which is more of a priority- Strength or Technique?

“That’s a tough one...  I prioritise technique but they do go hand in hand.  Along the lines of the CFE philosophy, one needs to move well first.  In terms of performance, we need both.  Strength without technique, however, has a high probability of ending with injury so for that reason I would prioritise technique, but they are both essential.

How does this translates to Running? High intensity intervals!

Here is an example of what Coach Nathan might prescribe for someone who is wanting to CrossFit and train for a half marathon:

“4 – 6 CrossFit sessions per week

1 short interval run (ie 10 x 200m sprints, resting 40 seconds between each)

1 long interval run (ie 4 x 1500m at 80% intensity, resting 5 minutes between each)

1 time trial run (ie 5km ‘race’)”

“Crossfit is wonderful for the general public and recreational athletes.  It is a General Physical Preparedness program for overall health and fitness that will have you ready for anything year round.  Strength and Conditioning, however, is extremely specific.  My athletic endeavours over the past year or two have been less about swimming and upper body strength and more about running, riding and board sports so S&C has allowed me to focus on lower body and rotational work.

Determining which protocol to use will depend on your goals.  If you have one big, specific goal, then S&C may be better for you because you can target the areas that need improvement.  If you have many varied goals throughout the year or season that require work on different areas then a GPP protocol like Crossfit may be better as this will set you up with overall strength and fitness.

Proof is in the pudding right? My next question to Nathan was:

 “What is the longest distance you have covered in an event using the CrossFit Endurance Philosophy?”

“I have finished a few ironman races on ‘short’ intervals.  It may seem strange to train for an Ironman (3.8km swim/ 180km ride/ 42.2km run) with sprint intervals but let’s think about swimming.  It’s common practice for swimming training to involve skill work and then short intervals.  I structure my ride and run training in the same way.  Before Ironman Melbourne a few years ago I was running short intervals, long intervals and time trials each week but never ran more than 25kms in one go and that was rare.  While most running sessions were only between 6 and 12kms, they were very high intensity.  My longest interval set was 3 x 5km reps with 3 mins rest.  That hurts.  But it can be done in under an hour and builds all three energy pathways. “

Nathan’s take home message:

“You don’t need to run long in training to run long in a race!  Focus on quality training over junk miles. 

Oh, and go out and play more!”

Our conclusion-

Yes, CrossFit and training for a Running Event can live happily together…you just have to decide what your personal goal is and to tackle it with an individualised approach!

Engaging in good coaching, be it Running, CrossFit or Strength and Conditioning as well as consulting Health Professionals like your friendly peeps at Evolutio will not only make you feel like a professional athlete but it will most guarantee you injury free results!

About Nathan:

“I’ve been doing triathlons since I was 12 and have always been fascinated with the ‘small’ things; race strategy, fast transitions, running mechanics off the bike, and recovery during training.  In 2010 when I read an article about Brian Mackenzie and CrossFit Endurance it was a perfect fit.  Since then I’ve decreased my LSD (long slow distance) training and increased my high intensity, and further improved my running technique.

When I realised the benefits of good running technique and started to see how many people were getting injured or leaving easy performance gains on the table I decided to share what I knew.  So in 2014 I left my job in finance and started Enfer Running.”