HYROX races are a unique combination of strength and endurance, with running being a major part of the event. For many athletes, running training seems like the straightforward part: just lace up your shoes, hit the pavement, and get the miles in. But if you really want to perform at your best, it’s not always that simple!
Below are some of the most common mistakes athletes make when running training for HYROX – and how to avoid them.
1. Running Too Much, Too Soon
The excitement of training for HYROX can push you to increase your mileage too quickly. However, this “more is better” approach can be a fast track to injury. Increasing volume too rapidly can lead to issues like shin splints, stress fractures, or runner’s knee, sidelining you for a long period, especially if you don’t have a running background.
How to fix it:
Gradually increase your mileage or intensity by, at most, 10% per week (though this is a guideline, not a hard rule — once you’re running decent weekly mileage, the increase should be far less.) Listen to your body and incorporate rest days to allow proper recovery. Building endurance takes time, and patience is key.
2. Overdoing Intensity
Many HYROX athletes believe that if they’re not running at full speed, they’re not training hard enough. This leads to always running fast, which increases your risk of injury and fatigue (ultimately affecting the quality of your other sessions.).
How to fix it:
Vary the pace of your runs. Incorporate slow recovery runs, tempo runs, and interval sessions into your training plan. Slower runs help build your aerobic base, while faster intervals can be more specific to the race.
3. Underfuelling Training
When training for HYROX, you need to make sure you are well fuelled for your sessions. But this is often an area that’s overlooked. Failure to take on adequate nutrition can quickly lead to poor performance during sessions, sluggish recovery afterwards, and a higher risk of fatigue, injury, or muscle cramps.
How to fix it:
Make sure you’re consuming enough calories, particularly from carbohydrates, to fuel your training sessions. Stay hydrated and consider fuelling strategies like energy gels or snacks during longer runs.
4. Neglecting Compromised Running
One of the defining features of a HYROX race is the concept of “compromised running” where you run immediately after completing taxing functional exercises like sled pushes, burpee broad jumps, or lunges. If you’re only training running in isolation, it can leave you unprepared for how different your body feels after these more strength-based exercises.
How to fix it:
Practice compromised running during your training. After completing a workout or specific strength exercise, head straight into a run. This will better simulate race conditions and help your body adapt to the transitions. That said, don’t fall into the trap of only training compromised running — traditional run sessions are still essential. Most people benefit from a mix of pure running and compromised sessions — with the latter becoming more important as race day approaches.
5. Skipping Strength Training
HYROX isn’t just about running – it’s a hybrid race combining strength and endurance. If your training only focuses on running, you’ll likely struggle with exercises like sled pushes, pulls and lunges during the event. Not to mention the fact that strength training can be an important component of your running training for performance and injury prevention.
How to fix it:
Include strength training in your routine. Exercises such as squats, deadlifts, and kettlebell swings will not only improve your running efficiency but also prepare you for the functional aspects of the race.
6. Wearing Inappropriate Shoes
The requirements of a HYROX mean that the right footwear can be a really important part of your race – and wearing inappropriate shoes can easily hinder your performance. For example, too much cushioning / stack height may be great for long-distance running, but some shoes may lack the necessary grip, or stability, for the stations.
How to fix it:
Choose a shoe that balances comfort, stability, and grip. Opt for shoes that can handle running and functional movements. If possible, practice your runs in the same shoes you plan to wear on race day, and, if budget allows consider using a few different pairs of shoes that you rotate through during your training. Check out our “Best Footwear for HYROX” article to find out what the best athletes in the sport are wearing.
7. Poor Running Technique
When training for HYROX, many athletes focus on their strength or endurance but overlook proper running technique. Inefficient running form not only forces you to work harder with each stride but can also increase the likelihood of injuries.
How to fix it:
Pay attention to your posture and foot strike and consider working with a coach or using video analysis to assess your gait and identify areas where your technique may need improvement. Even small changes in your running form can significantly improve your efficiency and reduce the risk of injury. Just be sure to implement changes gradually — especially if you’re trying to undo years of ingrained habits.
Check out the Rox Lyfe podcast episode with Fredrik Zillén for some great tips on improving your technique (it’s a hugely popular episode and his tips have helped my running a huge amount).
Conclusion
Avoiding these common running mistakes will help you arrive at race day fitter, fresher, and better prepared – ready to attack both the runs and the functional stations.
To further refine your training for the sport, check out this article on HYROX training fundamentals.
