The running club for non-runners

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by Andrew on March 16, 2011

in Articles

At long last an East london running club that 1)  deals with non runners and 2) teaches you how to run 3) does something more than say, “well its walking this week, jogging next week, then jog a bit faster” 4) is a mixture of Crossfit Endurance and POSE running techniques.

The sessions are led by Andrew ( Crossfit Endurance level 1 and POSE level 1) and Efe ( Crossfit  Endurance level 1) and X marine Tom (Crossfit Endurance level 1) and Trevor ( Crossfit Endurance level 1) and meets most Tuesdays at 6.30pm

For years,  so called running coaches have hidden behind the nonsense that everyone runs in a unique way and  they dont need any coaching.  From our point of view, running ,in the ideal early stages, needs to be taught as a technique in its own right, rather like, swimming, tennis, driving, writing, climbing, having (good) sex, urm, just like everything we do well.

Lets face it, we need to be taught how to wipe our own bums !

Every session we will go through the elements  of Proper running technique, with supporting drills for you to practise,  followed by a Crossfit Endurance WOD. It could  take over 12 sessions for you to understand  how to run properly so be patient with yourself as you learn. If you have been running 80 miles a week in a different fashion, you may never change, but at least you will get to evaluate your present running style. We take videos and critique your running style ( its all done nicely, with a cuddle)

here a few drills you may come across

1) Gravity is your friend

2) Movement is balance being destroyed (think broomstick )
3) Posture is the key!

The Figure 4… heel lifts straight up towards your bum, hip and knee flexes, foot stays relaxed.. lift and drop 

And to give you guys a sense of what it should feel like we covered three drills. Your legs should be nice and soft at the knees for all of these ( not the dreaded straight leg!)

1) Ball of foot hops. Nice straight back, head up, arms relaxed and close to the body. Hop on the ball of the foot allowing it to roll to your heel ( relaxed and happy feet) . THEN LEAN! Destroy balance then recover.

lean, don’t push to move forward 

2) Single leg pulls. PULL,  dont drive ,off the ground, knee should rise only a little, imagine your legs forming a nice figure 4. Alternate legs

single leg pulls 

3) Wall drill and then run: Set up with your posture, figure 4 leg pull etc against a wall. Lean at the ankles and NOT at the waist. Once you’ve got a nice rythem going run away from the wall for 20-30 metres.


We have specifically set up to try and help charity fun runners in an effort to reduce injuries and to make their worthy causes proud of them. Obviously this is ideal for “just getting fit”, and frankly, as injury rates for runners are currently at 85%, any thing has to be better than what passes as “training” at the moment.

The workouts, just so we have warned you, are short an intense, we are more likely to get you to run for  30 seconds very fast  ( or as fast as you can) 8 times, rather than watch you plod around the block. Its now established that “high intensity” is a crucial component to dealing with long races. Weird but true!

We meet at The Crossfit London  UK new HQ at 9 Malcolm Place E2 ( its a railways arch), but expect to train outside. We meet most tuesdays at 6.30pm

Running really is an out door sport. If it rains you will get wet! But you will have  a place for your bags!

Whilst this is part of the Crossfit London UK programme, anyone may come to theses sessions, but you need to pay and book on line 1st.This deals with your health and safety screening and basic record keeping to keep you safe.

To do the full Crossfit programme you need to attend our beginners sessions ( as we need to teach you how to clean, and deadlift and snatch and kettlebell blah blah). Coming to the running  sessions, does not mean you can blag your way into our main classes, but we will be delighted to have you, once you have  finished your beginners sessions.

Until April, the new venue will be without showers. You can buy individual sessions or a carnet of tickets, or if you are a regular member of Crossfit London UK , this appears as part of your package.

To get started, hit the Getting Started Button ( you can find the FAQ here with stuff  about prices, terms and conditions etc etc)

Here are some more thought to get you going


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