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Coaching Tools for Running: Part 1 by Doug Katona - CrossFit Journal

In Coaching, CrossFit Endurance, HD Videos

November 01, 2012

Video Article

At the CrossFit Endurance Trainer Course, Doug Katona talks about coaching tools for running. In this video, he highlights positioning.

To keep it simple, think of dropping the foot underneath the hips then pulling it right back up.

“A lot of people, when they start to learn the proper mechanics, they really want to focus on landing here and pulling. But you almost see them kind of bounding down the road,” Katona continues. “So if I could, if I saw you run, I would put my hand right on top of your head and your head wouldn’t hit my hand as we run by.”

Just like in a front squat, the torso should be straight and the chest high, he adds.

“Straight lines—good way to fall,” Katona says.

To demonstrate the lessons, he has attendees do a bunny-hop drill where the heel just kisses the ground.

“If you’re hearing a lot of noise out of your feet, what do you gotta do?” Katona asks. “Just don’t jump so high.”

9min 22sec

HD file size: 215 MB
SD wmv file size: 112 MB
SD mov file size: 56 MB

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Additional reading: A Theoretical Template for CrossFit Endurance Programming by John McBrien, published Sept. 15, 2010.

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10 Comments on “Coaching Tools for Running: Part 1”


wrote …

Does this apply to sprinting as well as long distance running?


wrote …

good question? it seems if I'm 6'2" and my foot stays on the ground longer but I am striding and covering country its better for long distance. which I would think is implied by "endurance". I loved the video and I hate running but I do it and need to know the difference to coach it. If there is a difference.


Stephen Hubbard wrote …

I have been waiting for this exact video for my entire 2 years of journal subscription. More of this please!


wrote …

Stephen why did you wait so long? There few videos with Dr. Nicholas Romanov the creator of the Pose method, where he explains everything with greater attention to details. He also answers Erik's and Jason's question about various speed level achieved through cadence.
I would definitely recommend study Dr. Nicholas Romanov videos before Katona's. I am not sure if that's is copyright issues but Katona doesn't even get into very important concept of "unweighting" which to me is a platform for good running mechanics.

To find Dr. Nicholas Romanov videos in the journal just use search.

Hope that helps.


Thanks for pointing me in that direction, but I have felt that Dr Romanov has always been hard to understand. Yes, it might be because English is his second language, but it seems like he is less like a formal educator, and more like he is demonstrating a party trick.

One of the things I liked the most about my level 1 cert (with Stephane Rochette, Jason Khalipa, Katie Hogan) was that they has so obviously worked to become good lecturers. I get the same sense from Kelly Starrett, Brian Mackenzie, and Doug Katona. I don't get that from Nicholas Romanov.


wrote …


I absolutely agree with you, Dr Romanov's English is hard to understand sometimes.
And yes indeed Doug is a very good educator. I am a big fan of his lessons too.


Chris Sinagoga wrote …

Ok so I'm not sure if this is correct according to the Pose.

First, when doing the stationary change of support, it is ok to "bounce" a little because it is an artificial drill. In that instance, the athlete must first unweight before the foot on the ground is pulled up. I asked Dr. Romanov this when I was at his cert last year in Akron. The pull has to happen first. And you can only pull if there is no body weight.

Secondly (in regards to the same drill), you shouldn't focus on the stepping down. In running, that will translate to a forward landing. You need to pull the down foot before the other one comes down.


wrote …

Ok, so i tried this, and it feels efficient, but the change from standard heel striking seemed to work my calves so much more (from landing on the balls of the feet and cushioning the impact differently) they got incredibly tight. Anyone else experience this? Am I doing it wrong?


wrote …


Nope you are doing it right. It will take a while for you to get stronger and adapt. Also try to think midfoot strike not balls of the feet.



wrote …

JG- nice one, will stick with it (when I'm loose enough to try again)

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