Reebok Spartan Race READY - Tip Top Training 1
Registered for the Reebok Spartan Race? Still sitting on the sign-up fence? The great news is you have time to train (sign-up) and be ready for race day Saturday, June 14th at Mount Seymour. If you're a first timer, be prepared for the great alternative to get fit which offers anything but routine. Expect the unexpected. Best of all you can make teams with friends, co-workers or family; kids have the option to mini race; and depending what your preferred post race recovery option is, there's always the beer garden!
In this 5 part series, expect to be 'warrior ready' with tips for training, nutrition, rest, warmups, and proper gear to wear and avoid wardrobe malfunctions. Without further delay, it's time to lace up your runners, enjoy the sunshine, and get comfortable with the most common movement in this obstacle course event - running 5KM!
Until a few days leading up to the Reebok Spartan Race on June 14th, your goal should be to get in 3-5 runs per week. The key is to get comfortable increasing your cardio endurance.
Here is an example of what a typical week should look like:
Run #1 - 20 to 30 minute run mixing road and trail terrain. This will allow your body to become accustom to hills, elevation, and rough surfaces.
Run #2 - Hike! It can be as little as 30 minutes or over an hour, regardless get out and embrace the climb.
Run #3 - 20 to 30 minutes of running on a mix of road and trail terrain.
Run #4 - 45 to 60 minute long run.
Now if you're not comfortable running for a long period of time yet, don't be afraid to take breaks. Walking 1 minute during every 5 minute interval works great. Tips that have worked for me personally are to think 'CHEST UP' and 'THUMBS UP'. This allows you to pop your hips open and keep your body in line when fatigue hits. And there's no way I'm letting you get away with the excuse to no run due to rain - treadmills in the gym are an option, and so are stairs at the local stadium!
Next week we will combine endurance training with strength and coordination exercises, but until then get outside and hit the trails. AROOO!
Not signed up yet? SpartanRace.ca for more details.