Strength Training for Runners

What happens when a seven-time CrossFit Games competitor pivots her focus to endurance running? In Episode 157 of The Jason Khalipa Podcast, Jason and Gabe sit down with the incredible Kristi Eramo O’Connell to uncover what drove her transition from being a CrossFit powerhouse to chasing excellence in marathons and ultramarathons. Kristi opens up about the lessons she’s learned along the way, the mental game required for long-distance running, and how she balances intense physical challenges with everyday life.

In this episode, you'll hear how Kristi shifted from dominating CrossFit competitions to redefining her fitness goals through marathon running. She highlights the contrast between CrossFit's high-intensity grind and the disciplined, calculated approach of long-distance training. Kristi also shares how her "5K-a-day" initiative reignited her love for running and reshaped her relationship with fitness.

Jason and Gabe dive deep with Kristi into the importance of mindset during long races. From handling unpredictable conditions to staying mentally strong when fatigue sets in, Kristi reveals how she taps into her mental toughness to cross the finish line. You’ll hear actionable insights like the 80/20 rule for training and what it means to truly balance intensity and recovery as you pursue your goals.

Thinking about balancing strength and endurance training? Kristi breaks down how strength work—like squats, deadlifts, and single-leg exercises—has been critical for her running performance and injury prevention. Plus, the hosts discuss how a supportive community and accountability are essential both in fitness and in life, sharing valuable lessons about motivation and consistency.

If you’re a dad balancing fitness with family life or a leader striving for excellence in every area of life, this conversation is packed with tactics and inspiration to help you sharpen your mental and physical edge—all while staying true to your values.

Hit play now to hear Kristi’s phenomenal journey and gain practical strategies to crush whatever challenge lies ahead. This is The Jason Khalipa Podcast, Episode 157, and it’s one you don’t want to miss!

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Chapters:

0:00 Intro: Fatherhood, Fitness & Success

0:02 Chrissy O'Connell on CrossFit & Marathons

1:53 From CrossFit to Endurance Running

5:21 Why Marathons Beat CrossFit

7:19 Progress in Endurance vs. CrossFit

10:57 Why Pacing Is Hard for CrossFitters

12:58 Avoid Burnout: Balance Intensity & Recovery

16:28 Build Mental Toughness With Long Workouts

18:08 Are Short Workouts Harder Mentally?

21:24 Preparing for Long Race Challenges

23:00 The Book That Changed Endurance Training

26:19 26-Mile Race Lessons From the Start

27:47 Mental Focus: Self-Talk Wins Races

30:50 Kristi’s First Ultramarathon Story

32:22 Marathon Pacing Tips You Need

35:15 The Power of Support in Training

36:44 Environment Matters in Motivation

40:01 How Kristi’s Husband Supports Her

41:47 Supportive Partners = Training Success

44:57 Key to Better Communication

46:34 Collaborating During Stressful Moments

49:42 Box Breathing for Performance

51:16 Balance Work & Home Like a Pro

54:22 Strength Training for Runners

55:59 Combine Strength & Running Success