Obstacle course racing requires competitors to run, climb, and leap over physical barriers to make it to the finish line. One of the most popular and well known obstacle course races out there are Spartan races, which range in difficulty and distance depending on the course.
Obstacle courses are no joke, especially if you want to be one of the top competitors. Training for one is fairly simple, as long as you give your- self enough time in advance to do so and have good motivation.
Here are a few suggestions on how to train for your next race:
Step 1:
Assess where you are physically capable, then decided where you want to end up at the end of your training. Figure out your fitness goals and how far of a race you will be doing.
Step 2:
In order to train properly, you should allow yourself 12-16 weeks to prepare for the race if you are new to it, according to Jason Fitzgerald of Art of Manliness. However, if you are an active obstacle racer, then you should only need 6-8 weeks.
Step 3:
Make sure to build a well-rounded work- out routine paired with lots of running. The main aspect of obstacle racing is running, so having a high endurance is key. Completing various workouts that target different areas of the body will increase overall strength, which will also be necessary in the race.
Obstacle course races are offered all over the world and are usually pre-planned and scheduled a year in advance. Spartan races are being held in the Atlanta, Georgia, area this October and in spring of next year. If you are interested in challenging your body and promoting your overall health, obstacle races might be the thing to try. Just know your limits and have fun.
Spartan races have different categories that vary in difficulty and length. Here are the different types of races and the criteria for each.
Sprint: This race consists of 3-5 miles with 20-23 obstacles in between. It is great for new and experienced racers.
Super: This one has 8-10 miles that tests speed and endurance, with 24-29 obstacles in between. This race is good for people who want to enhance their athleticism and endurance.
Beast: This race has 30-35 obstacles spread out between 12- 14 miles. It will test mental and physical endurance.
Ultra: This is one of the tough ones, coming in at over 60 obstacles in a span of 30 miles. This race is only for the well trained and brave athletes.
Kids: Even the kids can have fun in this 1⁄2-, 1-, two-mile course. The family can even watch for free.
Endurance: The distance changes with each event type, but it is meant to challenge limits and fuel competition.
Workout To Prepare For An Obstacle Course Race:
Courtesy of spartan.com
Always start your exercise with 10-20 minutes of easy running and end with 10 minutes of easy running. Perform each exercise three times.
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10-20 bodyweight squats
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10-20 push-ups
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10-20 walking lunges
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1-minute plank
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2-8 pull-ups
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1-minute side plank for each side
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20-30 burpees
You should also add running in between each of these exercises to build endurance.
Spartan Races in Georgia and Florida
Courtesy of spartan.com
Atlanta Sprint and Super Weekend
Where: Georgia Int, Horse Park – Steeplechase Area Conyers, GA
When: 10/27/18
Type of race: super, sprint, kids
Atlanta Sprint
Where: TBD
When: 4/13/19
Type of race: sprint, kids
Jacksonville Super and Sprint Weekend
Where: Diamond D Ranch, Jacksonville, FL
When: 2/23/19
Type of race: super, sprint, kids
Written by: Alex Dunn | Images courtesy of Caleb Shelnutt
Health Life Magazine 