CHALLENGE TO CHANGE

SEVEN TIPS AS YOU PREPARE TO CHALLENGE YOURSELF.

If you’re planning to participate in a Spartan Race for the first time, you’re in for a thrilling and challenging experience. These obstacle course races require participants to tackle various obstacles and overcome physical and mental challenges throughout the course. But to have a successful and enjoyable first Spartan Race, it is very essential to prepare yourself physically and mentally beforehand. We really recommend you prepare for this. Spartan Race is fun, the community is great, but if you are not ready, you will have a miserable time. We have heard people complaining while at the course while majority of the people are having the best time of their lives.

1.Build endurance: Spartan Races are demanding, both physically and mentally. To prepare yourself, you’ll need to build endurance by incorporating regular cardio exercises such as running, cycling, or swimming into your routine. Aim to gradually increase your endurance by challenging yourself with longer distances or tougher terrain. For us personally, we hike about 5 miles every Saturday. We choose hiking trails that are moderate to hard. As the saying goes, “Fight like you train, train like you fight”, Spartan Race is majority trail running/hiking. If you train with moderate to hard hiking trails, you will survive the Spartan Race. If you think about it, the obstacles are there to give you some time to take a break. So focus on trail running and hiking. In addition, make it a habit to run on the treadmill or around the neighborhood at least 1-2 miles a day.

2. Strength training: In addition to endurance, strength training is crucial to preparing for a Spartan Race. Focus on exercises that work multiple muscle groups such as squats, lunges, pull-ups, push-ups and chest dips. Increase your weights as you get better. Try to incorporate burpees as well. Remember, any failed obstacle is either a penalty loop or 30 burpees. 30 burpees is very exhausting, so do not forget to practice them as well.

3. Practice obstacle skills: Spartan Races are filled with obstacles, so it’s essential to practice the skills necessary to complete them. You will be pulling pushing yourself up. Incorporate exercises that perform such body movements. Set up a course in your backyard or local park with obstacles like walls, monkey bars, and ropes to practice your technique. Improve your grip strength. Many of the obstacles in Spartan Races require a strong grip, so it’s important to incorporate exercises that focus on improving grip strength, such as deadlifts, farmer’s carries, and hanging from a pull-up bar. Two of the most challenging obstacles in Spartan Races are the sand bag carry (40 lbs for men, 20 lbs for women) and bucket carry (around 70 lbs for men, 50 lbs for women). Atlas carry is also challenging and requires strength and technique ( 115 lbs for men, 75 lbs for women). It is essential that you purchase these items so you can practice. Purchase the bags and bucket from Amazon (see links below) and just go to Home Depot to purchase pebbles. Watch Youtube videos about Spartan Obstacles so you have an idea how to complete them.

4. Train in different weather conditions: Spartan Races can take place in any weather condition, so it’s important to be prepared for anything. Try training in different weather conditions such as rain, heat, and cold to prepare yourself mentally and physically. Train your weakness and improve upon it. If you are good with warm weather and weak at cold temperatures, then focus training in the cold and vice versa.

5. Get comfortable with being uncomfortable: Spartan Races are designed to push participants outside their comfort zone. To prepare mentally, practice embracing discomfort during your training. Push yourself to run a little farther, lift a little heavier, or try a new exercise.

6. Nutrition: Proper nutrition is essential for optimal performance during the race. Focus on a diet high in lean proteins, complex carbohydrates, and healthy fats. Drink plenty of water and avoid processed foods and sugary drinks.

7. Rest and recovery: Rest and recovery are just as important as training. Make sure to get enough sleep, stretch regularly, and take rest days when needed to avoid injury and keep your body in top condition. One week before the race, take it easy. You can still work out, but light exercises only. Learn from my mistake. I performed some deadlifts a few days before the race, very poor decision because a tweaked my back in the process. I was miserable during the race especially during the sandbag carry and the bucket carry.

By following these tips and putting in the effort to prepare physically and mentally, you’ll be more than ready to tackle your first Spartan Race. Remember to take it one obstacle at a time and enjoy the experience. Have fun. Aroo!!