Performance. Aerobic Capacity. Endurance. Recovery

The element of running is present in virtually every sport: lacrosse, soccer, basketball, gymnastics, CrossFit, etc. However, running technique is among the most neglected and misunderstood aspects of training. Running technique is the element that can make or break any athlete or runner. Just think about the number of professional athletes that get sidelined by knee, hamstring, ankle injuries. Direct hits and collisions do not produce as many injuries as poor running technique does. In fact, it is the #1 cause.

Proper technique is the cornerstone of every sports discipline or any other activity that involves human movement: dancing, ballet, martial arts, tennis, etc. Running is no different. Learning the correct running Pose is just as important as having a stable position for an overhead squat, or proper asana in yoga. So, in order to run faster, run longer, avoid injuries & reduce impact on your body – you need to improve your technique.

For more information on Pose Running Method:



Who is the PACER Program for?

All athletes that run, sprint, jump, and/or compete on a team or as an individual in competitive sports. You do not have to be a Blackbird CrossFit member; all athletes are welcome.

Why should I sign up for PACER Private Running Training?

Most people have never been taught how to run efficiently, and that is where most athletes will begin… with running form analysis. After, you learn about where you can improve your technique according to the Pose Running Method, you’ll be taught how to improve your movement through a few simple drills. From there, you’ll learn how to train your nervous system and your muscles, which will make you more explosive, more powerful, and faster. The best part is… learning to run more efficiently will help you avoid and overcome injuries that the majority of athletes and untrained runners face throughout their careers.

What is the PACER Program?

A personalized session just for you that will focus on the achieving your specific goals. Sessions focus on running technique, speed and agility, power and strength, aerobic capacity and endurance, and they can be sport specific.

Where does the PACER Program take place?

Either at Blackbird CrossFit, a high school track, or any location that best fits your needs.

When can I schedule PACER Program sessions?

Sessions are 45 minutes, and they can be scheduled for an individual or a small group. Coach Justin will work with you to find the best time to fit your schedule.

Would you like to improve your race and workout times?

Would you like to reduce the time it takes you to recover during or after workouts?

Are you looking to supplement your current training regimen with something different?

PACER is led by Coach Justin Metzger.

  • Pose Certified Running Technique Specialist
  • CrossFit Level 2 Trainer
  • Aerobic Capacity Ambassador
  • CrossFit Endurance Trainer
  • CrossFit Kids Trainer
  • Head Cross Country and Track & Field Coach at Carroll Community College

How do I sign up for PACER?

You do not have to be a Blackbird CrossFit member to participate in this specialty program.

Whether your goal is to lose body fat, gain lean muscle, eat better, or just feel more alive each day, we are here to help! Come in and meet us and we will discuss how we can work together to help you achieve your goals. No sales pitch, no pressure! We are in it to win it with you.