Is This For You?
If you want to improve your running technique CrossFit, this is for you. From April 13th to April 19th, we’re hosting a Featured Week focused on running. During this week, we’ve added two special running classes to the schedule:
- Tuesday 14th at 17:00
- Friday 17th at 07:00
These classes are for all levels. Whether you already enjoy running or avoid it as much as possible, this is for you. Not liking running often comes from struggling with it. And that’s exactly what we want to address. With guidance from special guest coach Wouter, a physical therapist, former athlete, and experienced runner who has competed in multiple races, we’ll help you identify what’s holding you back and give you the tools to improve your running technique.
This is especially valuable if you:
- Feel inefficient or uncomfortable when running
- Get out of breath quickly
- Are more injury-prone
Improving your technique can make running feel smoother, easier and who knows even enjoyable.
What to Expect?
After a long winter period where we focused more on other forms of cardio, running is making a comeback in our WODs and we want you to be ready for it. These running classes are designed to break down technique and build it back up properly. You’ll go through targeted drills, receive feedback, and learn how to move more efficiently within a CrossFit setting.
So what is good running technique?
In simple terms:
- Running tall with a stable posture
- Landing under your body instead of in front
- Keeping a steady rhythm (cadence)
- Relaxed shoulders and controlled arm movement
Small adjustments here can make a big difference in how you feel and perform. We’ll also work with RPE (Rate of Perceived Exertion), a tool we use in CrossFit to guide intensity:
RPE 5–6 → sustainable pace
RPE 7–8 → challenging but controlled
RPE 9+ → high effort, short bursts
Understanding how to control your pace in running will directly translate to better pacing in your WODs.
Why This Matters?
Running is one of the most effective ways to build your engine, especially when you apply proper running technique in CrossFit training. And that engine doesn’t just help you in workouts with running—it carries over to everything:
- Longer WODs
- Faster recovery between movements
- Better overall conditioning
It also plays a key role in your long-term health. As we age, we naturally face bone loss. Activities where you move against gravity, like running, help maintain bone density and keep your body strong. On top of that, running improves your heart and lung capacity.
Within CrossFit specifically, better running means:
- More efficient pacing
- Less fatigue going into other movements
- Stronger overall performance
So why now?
This is part of our new concept: Featured Week. Every third week of the month, we highlight a specific skill or class we believe deserves extra attention.
Running isn’t always on our regular schedule, but we believe it’s too important to ignore. With this week, we want to reintroduce it properly and build toward bringing it back more consistently. It also comes at the perfect time, right after the Rotterdam Marathon. Whether you participated, supported, or just feel inspired, this is a great moment to (re)build your running foundation.
Skill vs Workout: What’s the Difference?
In a regular WOD, the focus is on getting you ready and moving through the workout. There’s simply no time to go deep into technique, only for certain movements. It’s the same with rowing, we explain the basics, but we don’t break down every detail needed to truly improve your movement.
That’s where these sessions come in. These running classes are built differently:
- Structured warm-up
- Focused drills
- Technical feedback
- Tips & tricks from a professional
Think of it as a skill session, not a workout. The coaching style will feel familiar, but with more time for individual feedback and adjustments between drills.
The goal is simple: build a better foundation so when running shows up in your WOD, you’re ready for it. If you’re new to our classes, check out our classes here: Gold Pact classes. You can easily combine this with your regular training. Doing this class before a WOD works great, you’ll be warm, activated, and more aware of your pacing.
The Details
You can sign up now via SportBit for both running classes, scheduled on Tuesday the 14th at 17:00 and Friday the 17th at 07:00. As usual, joining a class will cost 1 credit. These sessions will be coached by Wouter, a physical therapist and former athlete, who is new to Gold Pact and brings valuable experience to help you improve your running technique within CrossFit.
To close off the Featured Week, we’re also organizing a social run on April 18th at 10:00. We’ll head out for an easy-paced run through Katendrecht, covering around 6KM. This is a great way to put what you’ve learned into practice in a relaxed setting. You can sign up for this event for free in SportBit and join the group.
Your next step
If you want to get more out of your training, this is your moment. Improving your running technique in CrossFit isn’t just about running, it’s about building your engine and becoming a more complete athlete.
- Sign up in SportBit for one of the classes
- Join the social run on April 18th!
Let’s make running work for you, not against you.
