Run

How to do the Run, step by step

1. Stand tall and lean slightly forward from your ankles.
2. Start running with short, quick steps.
3. Land with your foot under your center of mass.
4. Swing your arms loosely at about 90 degrees.
5. Breathe calmly and rhythmically and pick a pace you can hold for the whole distance.

Common mistakes and how to fix them

• Heel striking far in front of your bodyshorten your stride and land under your hips
• Going out too fasthold back deliberately over the first 200 m
• Tight shouldersdrop your shoulders, keep your hands loose

How to scale the Run

If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:

• Shorter distance
• Walk-run intervals
• Row or bike instead

Benchmarks with Run

• Helen3 RFT: 400 m Run, 21 KB Swings 24 kg, 12 Pull-ups
• Nancy5 RFT: 400 m Run, 15 Overhead Squats 42.5 kg
• Kelly5 RFT: 400 m Run, 30 Box Jumps 61 cm, 30 Wall Balls 9 kg
• Murph1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run (Rx with a 9 kg vest)
• Eva5 RFT: 800 m Run, 30 KB Swings 32 kg, 30 Pull-ups
• Nicole20 min AMRAP: 400 m Run, max Pull-ups. Score: total pull-ups
• Michael3 RFT: 800 m Run, 50 Back Extensions, 50 Sit-ups
• Badger3 RFT: 30 Squat Cleans 42.5 kg, 30 Pull-ups, 800 m Run
• Daniel50 Pull-ups, 400 m Run, 21 Thruster 42.5 kg, 800 m Run, 21 Thruster, 400 m Run, 50 Pull-ups
• Jerry1 mile Run, 2000 m Row, 1 mile Run
• Mr. Joshua5 RFT: 400 m Run, 30 GHD Sit-ups, 15 Deadlifts 112.5 kg
• Griff800 m Run, 400 m backward Run, 800 m Run, 400 m backward Run
• Bull2 RFT: 200 Double Unders, 50 OHS 61 kg, 50 Pull-ups, 1 mile Run
• LuceWith a 9 kg vest, 3 RFT: 1000 m Run, 10 Muscle-ups, 100 Air Squats
• Lumberjack 2020 Deadlifts 125 kg, 20 KB Swings 32 kg, 20 OHS 52 kg, 20 Burpees, 20 C2B Pull-ups, 20 Box Jumps 61 cm, 20 DB Squat Cleans 2 × 20 kg – 400 m Run after each movement
• Abbate1 mile Run, 21 Clean & Jerks 70 kg, 800 m Run, 21 Clean & Jerks, 1 mile Run
• Glen30 Clean & Jerks 60 kg, 1 mile Run, 10 Rope Climbs (4.5 m), 1 mile Run, 100 Burpees
• Loredo6 RFT: 24 Squats, 24 Push-ups, 24 Walking Lunge Steps, 400 m Run
• Manion7 RFT: 400 m Run, 29 Back Squats 60 kg
• Nutts10 HSPU, 15 Deadlifts 112.5 kg, 25 Box Jumps 76 cm, 50 Pull-ups, 100 Wall Balls 9 kg, 200 Double Unders, 400 m Run with a 20 kg plate
• RJ5 RFT: 800 m Run, 5 Rope Climbs (4.5 m), 50 Push-ups
• SeverinWith a 9 kg vest: 50 Strict Pull-ups, 100 Hand-release Push-ups, 5 km Run
• Small3 RFT: 1000 m Row, 50 Burpees, 50 Box Jumps 61 cm, 800 m Run
• Whitten5 RFT: 22 KB Swings 32 kg, 22 Box Jumps 61 cm, 400 m Run, 22 Burpees, 22 Wall Balls 9 kg

These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.