Hyrox Running Prep: 3 Mistakes to Avoid (and How to reduce injury risk)
As I prep for my first Hyrox competition here in Toronto, I’ve been thinking a lot about the sport and the common injuries I’ve seen in the clinic—especially when it comes to running.
While most people focus on the eight workout stations in Hyrox, I think the biggest overlooked piece is the running. In my opinion, Hyrox is a running race with workouts in between—not the other way around.
If you're new to the sport or coming from more of a fitness background, it’s easy to fall into the trap of treating Hyrox like just another hard workout. But that mindset often leads to people being underprepared and, unfortunately, injured.
Here are the three biggest things I’d recommend focusing on when preparing for the running portion of Hyrox.
1. Build a Running Base (Not Just Fitness—Tissue Tolerance)
There’s 8K of total running in a Hyrox race, broken up into 1K intervals between stations. And that’s a lot of volume—especially on top of everything else you're doing.
Most people think because it’s split up, they don’t need to train longer runs. But what gets missed is tissue capacity. Your muscles, tendons, and joints need to be prepared for the repetitive load of running.
Here’s how I approach it:
Build an aerobic base over 4–8 weeks, depending on experience.
Aim to tolerate long runs of 10–12K.
Focus on easy or Zone 2 efforts to build volume gradually.
This isn’t just about improving your cardio. It’s about giving your body the chance to adapt to the demands of running so it can handle race day without breaking down.
2. Gradually Layer in Intensity
One of the most common mistakes I see is going too fast, too soon. People start running hard 1K repeats thinking they’re “race simulating,” but they’re not ready for that yet.
You need to earn the right to run fast.
I usually start clients with simple strides at the end of an easy run:
30 seconds fast, 30 seconds easy jog, repeated for 1K
Then gradually build to intervals like 30s on/90s off, then 1min on/2min off, and so on
Eventually we move into 400m, 800m, and 1K repeats
This helps condition the tissues and nervous system to handle the intensity you’ll need to sustain during the race—without overdoing it too soon.
3. Add Accessory Strength for Running (Especially Calf Complex)
Running places a huge demand on the lower leg—especially the calf and Achilles. And in Hyrox, that demand gets multiplied. Not just from the running, but from things like:
Sled pushes
Wall balls
SkiErg (if you're up on your toes)
That’s why I always include some accessory strength work:
Calf raises (single and double leg, from a deficit)
Plyometrics to train high-speed, springy loading
Foot and ankle stability work
Think of this like insurance for your lower leg. You’re preparing those tissues to handle the full race day load—not just hoping they hold up.
Final Thoughts
The common running-related injuries I see in Hyrox athletes I work with are achilles issues, shin splints, foot pain—aren’t random. They usually stem from a lack of preparation for the actual running demands of the event.
If you want to perform your best and stay injury-free, you need to:
Build an aerobic base
Progressively add intensity
Strengthen your calves and supporting tissues
It’s all about building the capacity to handle the demands of the race.
If you're getting into Hyrox and need help with your running prep or managing injuries, feel free to reach out. We’ve got your back.
