{"id":13987,"date":"2023-08-11T20:49:41","date_gmt":"2023-08-11T20:49:41","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=13987"},"modified":"2023-08-11T20:58:15","modified_gmt":"2023-08-11T20:58:15","slug":"fergus-crawley-shares-5-tips-for-running-a-better-5k","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/fergus-crawley-shares-5-tips-for-running-a-better-5k\/","title":{"rendered":"Fergus Crawley Shares 5 Tips For Running a Better 5K"},"content":{"rendered":"<p>A 5K run was <a href=\"https:\/\/breakingmuscle.com\/?s=2023+crossfit+games\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"316301\">one of the central workouts<\/a> at the <a href=\"https:\/\/breakingmuscle.com\/2023-crossfit-games-results\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"316302\">2023 CrossFit Games<\/a>, testing the speed and cardio endurance of both fields of Individual athletes. However, before the competition started in early August 2023, hybrid athlete <a href=\"https:\/\/breakingmuscle.com\/hybrid-athlete-fergus-crawley-lifts-dinnie-stones\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"316303\">Fergus Crawley<\/a> \u2014 who has a world-class baseline of versatility \u2014 broke down ways people can run an even faster 5K. <\/p>\n<p>On July 31, 2023, Crawley posted a video to his YouTube channel <strong>where he shared five tips on running a faster 5K<\/strong>. The athlete himself is in the midst of <a href=\"https:\/\/breakingmuscle.com\/emom-training\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"316304\">training<\/a> to improve his mile time and has previously notched achievements like successfully lifting the famous <a href=\"https:\/\/breakingmuscle.com\/laurence-shahlaei-dinnie-stone-world-record\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"316305\">Dinnie Stones<\/a>. Suffice it to say: Crawley knows where he&#8217;s coming from with a staple run. <\/p>\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\">\n<div class=\"wp-block-embed__wrapper\">\n<div class=\"video-wrapper\"><a href=\"https:\/\/breakingmuscle.com\/fergus-crawley-5-tips-running-5k\/\"><img src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/08\/lyteCache-12.php\" alt=\"YouTube Video\" \/><\/a><\/p>\n<\/div>\n<\/div>\n<\/figure>\n<div class=\"wp-block-group is-style-call-out-bm-icon is-layout-constrained\">\n<p><em><strong>More from Breaking Muscle:<\/strong><\/em><\/p>\n<ul>\n<li><em><strong><a href=\"https:\/\/breakingmuscle.com\/best-cardio-machine\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"316306\">Best Cardio Machines for Weight Loss, Low-Impact Workouts, and More<\/a><\/strong><\/em><\/li>\n<li><em><strong><a href=\"https:\/\/breakingmuscle.com\/best-home-gym-equipment\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"316307\">Best Home Gym Equipment Essentials for Cardio, Strength Training, and More<\/a><\/strong><\/em><\/li>\n<\/ul>\n<\/div>\n<p>Here are Crawley&#8217;s five essential tips for running an improved 5K:<\/p>\n<h3 class=\"wp-block-heading\" id=\"1-manage-expectations\">1. Manage Expectations<\/h3>\n<p>Crawley suggested setting reasonable goals and expectations for what an ideal 5K should look like. Everyone&#8217;s limits and needs are different based on their personal fitness, life, and overall background, and it&#8217;s important not to compare one&#8217;s self to others. When in doubt, short-term goals supersede a long-term vision for running. <\/p>\n<blockquote class=\"wp-block-quote\">\n<p>\u201c[Running] is a skill,&#8221; Crawley said. &#8220;It\u2019s something we need to develop and be mindful of. It\u2019s important not to compare ourselves with arbitrary numbers or what other people are doing.\u201d<\/p>\n<\/blockquote>\n<h3 class=\"wp-block-heading\" id=\"2-spend-energy-wisely\">2. Spend Energy Wisely<\/h3>\n<p>In order to get the most out of running, Crawley urged creating a diligent plan and tracking it meticulously over the course of a single training week. He explained that the Pareto principle \u2014 where 80 percent of the training is easy and 20 percent is moderate or challenging \u2014 should be applied. Crawley advised implementing three kinds of running workouts during a single week: Long slows for aerobic capacity, high-intensity sessions for top-level performance, and moderate sessions for 5K endurance. To Crawley, &#8220;easy&#8221; is an athlete pushing themselves to 70-80 percent of their maximum heart rate. Anything challenging is relatively beyond that threshold. <\/p>\n<h3 class=\"wp-block-heading\" id=\"3-strength-training\">3. Strength Training<\/h3>\n<p>Crawley explained that general <a href=\"https:\/\/breakingmuscle.com\/how-to-build-strength\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"316308\">strength training<\/a> can help runners understand how their body works while also improving their running gait. It should be a welcome accompaniment to well-rounded fitness. Crawley&#8217;s strength recommendation for enhanced running performance was heavy <a href=\"https:\/\/breakingmuscle.com\/back-squat\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"316309\">back squats<\/a>, <a href=\"https:\/\/breakingmuscle.com\/trap-bar-deadlift\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"316310\">trap bar deadlifts<\/a>, and any <a href=\"https:\/\/breakingmuscle.com\/split-squat-vs-lunge\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"316311\">single-leg movements<\/a>. <\/p>\n<figure class=\"wp-block-embed is-type-rich is-provider-instagram wp-block-embed-instagram\">\n<div class=\"wp-block-embed__wrapper\">\n<div class=\"sbi-embed-wrap\">\n<blockquote class=\"instagram-media sbi-embed\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/CvX5EwHt2nq\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); 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font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<p><\/a><\/p>\n<p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/CvX5EwHt2nq\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\">A post shared by Fergus Crawley (@ferguscrawley)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/div>\n<\/div>\n<\/figure>\n<div class=\"wp-block-group is-style-call-out-bm-icon is-layout-constrained\">\n<p><em><strong>More from Breaking Muscle:<\/strong><\/em><\/p>\n<ul>\n<li><strong><em><a href=\"https:\/\/breakingmuscle.com\/full-body-hiit-workout\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"316312\">The Full-Body HIIT Workout for Quick Conditioning<\/a><\/em><\/strong><\/li>\n<li><em><strong><a href=\"https:\/\/breakingmuscle.com\/air-bike-workouts\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"316313\">Try These 3 Air Bike Workouts for Conditioning, Fat Loss, and More<\/a><\/strong><\/em><\/li>\n<\/ul>\n<\/div>\n<h3 class=\"wp-block-heading\" id=\"4-commit-to-a-plan\">4. Commit to a Plan<\/h3>\n<p>The more structure an athlete has for their running goals, the more likely they will be able to fit it into their daily lifestyle. It also makes achieving occasional milestones easier with a better focus. <\/p>\n<blockquote class=\"wp-block-quote\">\n<p>\u201cCommit to that race, join that run club, the athletics club, or sign-up to your local park run community,\u201d Crawley said. &#8220;These will give you a goal and a deadline and make you more accountable.&#8221;<\/p>\n<\/blockquote>\n<h3 class=\"wp-block-heading\" id=\"5-turn-training-into-a-social-opportunity\">5. Turn Training Into a Social Opportunity <\/h3>\n<p>Crawley&#8217;s final bit of advice was that a runner shouldn&#8217;t isolate themselves from other people while training. Making friends and socializing can make achieving any running goals that much more gratifying. Crawley explained that he spent much of the past two years training by himself and that it took a toll. In 2023, he&#8217;s trained with more people, in turn adding more joy to his process. <\/p>\n<p><em>Featured image: @ferguscrawley on Instagram<\/em><\/p>\n<p>The post <a rel=\"nofollow\" href=\"https:\/\/breakingmuscle.com\/fergus-crawley-5-tips-running-5k\/\">Fergus Crawley Shares 5 Tips For Running a Better 5K<\/a> appeared first on <a rel=\"nofollow\" href=\"https:\/\/breakingmuscle.com\">Breaking Muscle<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A 5K run was one of the central workouts at the 2023 CrossFit Games, testing the speed and cardio endurance of both fields of Individual athletes. However, before the competition started in early August 2023, hybrid athlete Fergus Crawley \u2014 who has a world-class baseline of versatility \u2014 broke down ways people can run an even faster 5K&#8230;.<br \/>\nThe post Fergus Crawley Shares 5 Tips For Running a Better 5K appeared first on Breaking Muscle.<\/p>\n","protected":false},"author":1,"featured_media":13989,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/13987"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=13987"}],"version-history":[{"count":2,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/13987\/revisions"}],"predecessor-version":[{"id":13990,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/13987\/revisions\/13990"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/13989"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=13987"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=13987"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=13987"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}