Although I believe running to be a great workout and a great addition to a training program or to train for a race or competition, it is not a good long term exercise plan.

Imagine this: running for 60 minutes at a 9-minute mile pace, three or four times a week. For many, that’s not just daunting—it’s unrealistic. Running for an hour straight at a steady pace requires endurance, time, and mental stamina that most people either can’t or don’t want to maintain. Now, compare that to walking into a CrossFit class where you get expert coaching, variety, and a supportive community—all while burning more calories and building muscle in the same amount of time.

It’s clear which choice sounds better, but let’s break it down.

Running for an hour at a 9-minute mile pace burns about 400–500 calories, depending on your weight and fitness level. However, this steady-state cardio primarily improves cardiovascular endurance and doesn’t do much for muscle building. In fact, excessive running can lead to muscle loss over time if not balanced with strength training.

A one-hour CrossFit class, on the other hand, combines strength training, high-intensity cardio, and skill work. This mix not only burns calories during the workout but also keeps your metabolism elevated for hours afterward—a phenomenon known as excess post-exercise oxygen consumption (EPOC). According to a study published in the Journal of Strength and Conditioning Research, high-intensity workouts like CrossFit are more effective for fat loss and muscle preservation than steady-state cardio.

If you asked 100 people to choose between the health and aesthetic results of:

Running 60 minutes at a 9-minute pace, 3–4 days a week, OR

Consistently attending a one-hour CrossFit class,

we’d bet nearly all would choose CrossFit. Here’s why:

Fat Loss: CrossFit burns calories efficiently and supports lean muscle growth, which boosts your metabolism.

Muscle Building: Resistance training helps you build and maintain muscle, improving body composition and overall strength.

Sustainability: CrossFit classes are scalable to your fitness level, making them accessible to everyone, from beginners to advanced athletes.

Plus, long-distance running, especially without proper recovery, can increase cortisol levels—a stress hormone linked to fat storage, particularly around the abdomen. Prolonged elevated cortisol levels may lead to visceral fat accumulation, which increases the risk of chronic diseases like heart disease and diabetes. CrossFit’s shorter, high-intensity sessions minimize this risk by promoting a balanced hormonal response. (Source: OutsideOnline.com, “What Is Cortisol and Should You Be Worried About It?”)

Just show up. The best part? You don’t have to spend hours working out or be in peak shape to start. CrossFit meets you where you are and helps you progress at your own pace. All it takes is one hour of your day to transform your health, fitness, and mindset.

Ready to see what an hour at BayWay CrossFit can do for you?

CTA: Book Your Free Intro Class Today

At BayWay CrossFit, we make fitness fun, approachable, and life-changing. Let’s achieve your goals together—one hour at a time.

See you at the gym, 

Richard