As a fitness coach, I’ve been asked a few times recently about compromised running – I think likely due to the explosion in the popularity of HYROX. But, if you’ve ever pushed a sled, banged out a set of lunges or burpees, and then tried to run straight after, you’ll know how much harder that run feels. That’s compromised running, and it’s brutal.
You’ll find this kind of challenge in events like HYROX, Spartan Race, Deka Fit, and obstacle course races. But you can also use compromised running in training to build endurance, leg strength, and mental toughness.
What is compromised running?
Compromised running simply means running under fatigue, especially the kind of fatigue caused by strength-based or functional exercises. That could be sleds, lunges, wall balls, farmer’s carries, burpees, or anything else that taxes your muscles and lungs before you hit the run.
It’s not the same as tired running at the end of a long session. This is about switching from muscular effort to running, and dealing with how strange it feels.
Why does compromised running feel so tough?
It’s partly physical, partly psychological.
- Your legs are under pressure. Exercises like sleds or lunges increase lactate and fatigue your leg muscles, so running straight after feels heavy and uncoordinated.
- Your heart rate stays high. Unlike steady-state running, compromised running keeps your heart rate elevated throughout.
- You’re mentally off balance. Switching from one mode to another takes focus. It’s hard to hit your usual pace or rhythm.
Where do you see compromised running in competition?
You’ll see it in:
- HYROX (every run follows a functional station)
- Spartan Race
- Deka Fit
- CrossFit-style workouts
- Obstacle Course Racing (OCR)
- Team events with run-to-work segments
- Triathlon, especially the bike-to-run transition, where “brick legs” are common. Triathletes regularly train for this using brick sessions, combining cycling and running back to back to help the body adapt.
If you want to perform well in any of these, you’ll need to get comfortable running under fatigue.
How to get better at compromised running
The good news is, you can train for this.
- Practise transitions. Alternate between movements and running with minimal rest.
- Strengthen your legs. The stronger your lower body, the less each movement eats into your run.
- Use intervals. Combine tempo running with bodyweight or weighted movements.
- Train mentally. Don’t skip the mental side, stay present, focus on posture and rhythm.
How to Fuel Compromised Running Sessions
Compromised running puts your body under serious pressure, combining strength work, cardio demands, and fast transitions all in one. To get the most out of these sessions and recover well, you need smart fuelling strategies.
Before your session, aim for a meal or snack with carbohydrates and a little protein about 60 to 90 minutes beforehand. This could be oats with a scoop of protein, a banana with nut butter, or a rice cake with cottage cheese. You want quick, digestible fuel, not a heavy meal that sits in your stomach.
During longer or more intense workouts lasting over 45 minutes, consider sipping a carbohydrate-based drink to keep energy levels steady.
After the session, refuel with a mix of protein and carbs. A shake and a piece of fruit works well, or you could have something more substantial like chicken and rice, or eggs on toast.
If you’re doing these sessions as part of a fat loss phase, timing your carbs around your workouts is a great way to manage energy and recovery without overeating. You don’t need to overthink it, but you do need to be consistent.
To learn how to train hard and eat smart without giving up real food, check out my weight loss coaching – I also help people who train hard but want to lose weight at the same time.
Sample compromised running workouts
Workout 1
3–5 rounds:
- 50m heavy sled push
- 400m run at race pace
- 20 air squats
- 200m fast run
(Rest 2 minutes between rounds)
Workout 2
AMRAP 20 mins:
- 500m run
- 15 walking lunges
- 10 burpees
- 20 kettlebell swings
Workout 3 (brick style)
5 rounds:
- 100m sandbag carry
- 1km run
Keep transitions quick and note how each run feels.
It gets easier – if you train for it
Like anything, your body and mind adapt. The more you practise compromised running, the less of a shock it becomes. You’ll run better, recover faster, and stay mentally sharp when others fade.
If you’re training for HYROX, Spartan, triathlon, or any event that combines strength and endurance, my sports coaching programme will help you build the power, resilience, and strategy you need to perform at your best.
