Train Smart And Avoid Burning Out

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TRAIN SMART AND AVOID BURNING OUT

When training for anything, plan ahead and develop a training schedule that is both realistic and achievable. The biggest thing is not pushing yourself too hard. Planning a workout or running schedule that works with your life schedule and your level of drive is the key to maintaining a routine that gets results.

Deep down you know what your level of drive is. Some of us train daily. Some once a week. Regardless of your level, plan according to what you will stick with. Setting up an extreme guerrilla training program is great, but for those who aren't motivated to workout every day this sort of routine is a recipe for failure. Set a frequency and schedule that you know you will accomplish. Push yourself, but don't push hard enough that you feel like a failure.

Pushing Yourself Too Hard

Here is a hard fact: If you are out of shape the event is going to be painful. 

But, with some conditioning you can finish the course and feel strong. You don't have to get into superhuman shape, you only need a bit of conditioning and stamina to finish this event.

For those racing competitively, this is a completely different story. For OCR addicts, running the event is never enough. Hardcore obstacle racers are always trying to beat their last race times. Training smart in this case is a must. Go hard, but rest well and stagger your training days. No need to aggravate any vital muscles or joints prior to the race.

Plan smart and start training a few months in advance. If you try to make up for lost time with overly aggressive training you may hurt yourself.

Have The Right Shoes

Any pair of shoes needs a few miles on them before a race. A small blister on a short run will become a big one in 5 miles. Many people develop knee, and hamstring problems just by having ill fitting shoes. It really does help to go to a shop where they can get you fitted properly. Don't attempt to run a race in a style of shoe you have not worn before. Slim sole shoes take time to get used to as do free form running shoes and mud run cross trainers. 

Every shoe type mentioned is quite different from one another and it takes time for your feet and legs to become accustomed to how they fit and move. Training with a shoes that does not fit you and your running style well will cause pain and give you a reason to stop training. Don't let something as simple as this destroy your workout. Get good shoes that fit well and are matched to your running style.

Running

Obstacle races are short runs for the most part. A mile or two at most at a time before slowing down for an obstacle. Good courses are not flat and are never level during the running stretches. Train accordingly. 

It is ok to run on a treadmill but that shouldn’t be the only running you get. Get outside and run in the grass, mountain or off-road trails, on slippery surfaces and even gravel or sand if some is nearby. Trail run at least once a wee mixing distance and speed. Shock your muscles by adding jumps or movements that require balance during your run. Train yourself to be prepared for the uneven and slippery surfaces you will encounter on the course. Besides, treadmill running is completely boring. Doing only this is an easy way to get bored and stop training. Stimulate your body and your mind and find creative ways while running to make sure you stay interested and challenged.

Variation Is Key

Obstacle races requires movements your body and muscles aren’t used to. Mix your training by doing sprints, running hills, trail running and distance running. If you run three days a week make one day a distance run. The second day sprints and on the third trail run. Don’t just live in the weight room. Try Crossfit or join a running group. 

Partner Up

One easy way to stay motivated is to find a running and workout partner. Sometimes this can be a challenge for people new to their area or who do not have much free time. We invite you to utilize our Facebook page to meet and partner up with others planning to run Atlas Race. Finding a second person to train with does three things:

1. It causes you to feel guilty of you miss a day. That other person relies on you. When you flake it will disappoint them. Keep this in mind and it becomes harder to justify skipping out on a training day.

2. It keeps things fun and competitive. Just having a training partner causes you to push yourself harder. On those days when you really don't feel like training, the pressure of keeping up with your training partner can be enough to keep you huffing and puffing through to the finish of your chosen routine. Its also a whole lot more fun when someone else is going through the pain of training with you. Shared victory is always sweeter. So huddle up and get movin!

3. It makes you more creative. When training with others ideas for new routines, workouts, running locations and even techniques flow freely. Take advantage of a second persons input when it comes to trying new things in your training. Having a second person or a group to bounce ideas off of is a helpful way to learn about new workouts or techniques you may not otherwise have heard of. Talk to your workout partner or group about mixing up the routine. A quick brainstorm after a tough training session is a great way to keep motivated and on track for glory on the course!

Obstacle Racing For The Beginner - Pain 101

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OBSTACLE RACING FOR THE BEGINNER
PAIN 101 - A GUIDE TO FITNESS

So you gathered up the courage to commit and you even bragged to a few friends about your upcoming obstacle race. The next step is simple. Freak out and panic! Well not actually, but that is what it can feel like. Whether this is your first race event or if you are making the transition to obstacle race events, the key to obstacle racing is simple. Preparation.

Obstacle races demand respect. This doesn't mean you have to train like an Olympic athlete to prepare, but it does mean you should do some reasonable training prior to running any obstacle race. For some this means simply getting into decent shape. For others, they will see the challenge of obstacle racing as a wake up to re-discover their inner athlete and train with a fierceness. Regardless of your approach we wanted to create a guide to help you out!

Whichever way suits you best there are some simple things to do that can mean the difference between just finishing a race and finishing a race strong. Obstacle racing is unique in that training for the events requires a multi-faceted approach. Here are some common themes we see among people training for obstacle race events.

Run: Training for obstacle race events requires some conditioning. Remember that your body will become tired often before you reach the halfway point of a race. You will need to be able to push past this and break the wall to your second wind. Because of this running is a required staple of obstacle race preparation. This being said, you don't have to go nuts here. Remember that running is just as much about building your wind, as it is your distance. Most obstacle races are relatively short in distance compared to traditional races. Since the obstacles break up the running into numerous shorter chunks, racers should prepare by running with this in mind. No need to do 10 mile runs here. In fact, for obstacle events under 6 miles, it is often best to prepare by running 3 miles. once you are comfortable running three miles, take a short break after your first three and then give it two more miles. You might be surprised at how easily your body will make this transition. Once you can comfortably run three miles, you body is usually capable of going much further. From here on out its your mental game that determines the length of your run. Practice by doing short runs until you feel strong, then add interval runs with short breaks between them. Training in this fashion will help you to be prepared for what is to come.

Lifting: Hitting the gym is great. But you should be careful here. Most of us go to the gym for strength building and muscle mass building. Break out of your patterns and remember that the heavier you are on an obstacle course, the harder it is to lift yourself and climb over obstacles. Strength training is great, but be careful not to lift too much for mass. Take it easy, and do lots of reps with lighter weights than you would when building mass. Lean up and tone, aiming for strength and agility. Skip the mass protein diets used by body builders and go for lean diets full of fresh and raw power foods. You want to be lean and agile. Think like a champion, eat like a cyclist.

Balance Training: Balance is a very overlooked key element of obstacle racing. Most obstacles require agility and balance to conquer. When training in the gym or on the trail, incorporate exercises that require sudden balance adjustments. For example, hold a 25lb weight to your chest with your arms crossed and jump up onto a box, then jump down. Alternate jumping to the side as well. The added weight helps confuse the muscles as you condition the specific areas of muscle responsible for your balance. Medicine balls can be very effective for balance work. While running, consider jumping over things along the trail, running up the bank slightly and then back down - or for your street runners, jump up onto the edge of a curb while running at full speed and attempt to keep your balance until the curb ends. Little activities such as this help develop a firm and strong core that your body will require in order to do well with obstacles.

Climber Training: Here's the one nobody expects, and many forget to do. In obstacle racing climbing is a major part of any race. There are often numerous obstacles featuring ropes, bars, walls, slippery slopes, and a few we are keeping secret which will require the same muscles are climbing. So how do you do this? Well keep in mind that climbing requires three key muscle areas. First, the bicep and tricep area. This area is easily trained with a combination of push ups and pull ups. Second, and quite obvious are the shoulders. Train by doing dips, cable pulls, or rows. Third - YOUR ENTIRE BACK. Yep, when climbing your back is responsible for balance and stability. Especially in cargo net obstacles the shoulders and back can quickly become fatigued. Alternate your pull up grip between outer grip and inner grips, and perform rotations while holding weights close to your chest in a crossed arm style. You do not need to overdo any of these climbing exercises as they are often difficult and if overworked can cause injury. Stick to three sets of 20 reps for weight based rotations, and keep your pull ups to sets of ten - doing as many as you feel comfortable with. Push ups are the exception. These you can go big on, and as long as your posture is correct you can perform as many as you are comfortable with.

Remember, as with beginning any new fitness regimen you should seek the advice of your doctor to be sure it is safe for you to exercise in this manner.

The Week Of The Race - How Not To Blow It

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THE WEEK OF THE RACE

You've been training for months and now the race is coming in a week. This is a critical time for obstacle racers. What you do this week can make or break your training. A few careful considerations to ensure a great finish time can't hurt. Three things to consider:

Workouts:

You've been working out and training for this event. The week prior to the event you will need to adopt a different mindset. As with any race, it is important to build your muscles but also just as important to properly rest them. Some athletes make the mistake of going hulk the week before an event, believing that a last mad dash of strength training will end up helping out while running the event. The opposite is actually true. Never underestimate the power of allowing torn muscles to heal. When you strength train you tear muscle fiber which becomes stronger and more pliable only once healed. The week before an obstacle event you should still train, but step down your mileage or weight each day of the week. It is advisable to stop training a couple days in advance and allow your body to rest and heal and to prepared to do battle with the course.

Rest:

You have trained yourself to become a beast. Even beasts must rest to regain strength and stamina. Rest is a critical element in race preparation. One should plan to get plenty of sleep a couple daysrior to running the event, as the excitement of the coming race will often prevent runners from sleeping well the night before hand. A little advance planning goes a long way here.

Nutrition:

If you are serious about this sport then you already know how important good nutrition is. The week of the race it become even more vital to understand how your food affects your healing body. Unlike shorter events such as dashes or track sports, obstacle racing requires energy with stamina. The foods you eat the night before the race are the most likely to effect the stamina of your energy. While carb loading can be good, be careful to do this the night before instead of the day of the race.

Eating pastas and breads along with proteins and starches the night before a race will help ensure that your body has long term energy from which to draw upon during the event. The morning of the race, depending on when your heat will start; is when you should eat light and right. A breakfast or lunch consisting of fruits, veggies, and easy to digest proteins helps prevent the feeling of being weighed down by your food on the course.

Conclusion:

The goal of any training program to to specifically prepare you for the event at hand. Training varies widely based on the type of event and the duration of the event. With obstacle course racing training can be a little tricky.

Instead of just strength training or just speed training, obstacle racers need to do both and then throw some balance training in for good measure. It takes all three of these training types to best prepare athletes for this challenge.

Stay tuned to this blog as we will create a series of articles this month dedicated to teaching those just starting into obstacle races as well as teaching the experienced some great tips and tricks when it comes to training, nutrition, and general race preparation.

Proper Race Gear Is Key

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OBSTACLE RACE GEAR

One of the most important considerations when preparing for an upcoming race is selecting the right gear. There are endless options one can choose from, but before you go buy those cool looking shoes there are some things to consider.

Shoes:
Shoes are the single most important piece of gear. If chosen poorly they can end your race early and even injure the runner. Start by looking at cross training or outdoor running shoes.

The key things to consider are: 

• How well will they perform when wet?
• Will they offer good traction when filled with mud?
• Are they tough enough to withstand obstacle courses?
• Will they stay on when you plunge into the deep sticky mud pits?
• Do they fit REALLY well?

A good obstacle course shoe will be lightweight, somewhat breathable, very secure when tied, and generally they need to be tough. For this purpose outdoor running shoes can be good. However, make a note of how thick the soles are. You never know what you will encounter on a course including sharp objects hidden in the mud. Having tough soles will ensure that your feet are protected.

Cross training shoes often offer thicker soles, but may be tough to fit properly. Be sure to try out any shoes you buy for racing before you show up to race day. I have seen this go bad. Loose fitting shoes allow in more water, make for worse blisters, and can fall off and become lost in the deep mud.

Shoes that are too tight will not allow your feet to breathe, and can cause arch and ankle pain on the course. You will encounter plenty of pain on these tough courses. Make sure your shoes are not one of the sources.

Tip for those on a budget: Shop for popular models from a few years ago. You can often find new shoes for as low as $35 if you shop from styles that were popular a few years back. Once you run the course they will become mud colored. No need to look for high fashion here. 

Shorts / Shirts (optional):

Clothing isn't extremely critical, but there are some things to consider which will give you a course advantage. In a recent race which featured a lot of crawl obstacles I accidentally discovered something great. Long shorts. I personally prefer longer shorts, so naturally I bought shorts that came down a few inches past my knees. Turns out this was a brilliant choice. All my fellow team members had shorter shorts which came above the knee. At the end of the race they were all pretty banged up on the knees. With my longer shorts, I had unintentionally protected my knees on these crawls. Unless you want to wear pads I suggest longer shorts.

The key things to consider are: 

• How well will they perform when wet?
• Are they tough enough to withstand obstacle courses?
• Do they fit REALLY well?

Are you seeing the repetitive theme here? Planning for wet clothing is essential. Clothing should remain as dry as possible so choosing fabric that is made from quick drying material is key. Water is heavy and if your clothing does not dry quickly you will find yourself packing an extra 5-10 pounds around the course.

Also choosing form fitting clothing is best. During certain obstacles clothing can become snagged by barb wire or sharp objects on the edges of obstacles. I've seen a lot of runners struggling through wire crawl events having to stop every ten feet to untangle themselves from the wire. This translates to delays which can be avoided.

Again, select styles that were popular a few years ago and you will find yourself saving serious cash.

Hats / GoPros / Watches / Accessories:

Any item worn on the course that it not fully secured will be lost. This is no joke. Your new GoPro camera can quickly become a victim of the deep mud pits. Race officials will not stop the event to help you find your camera. Plan for this. Be certain that your head or chest mount is fully secure and tight. These mounts may become loose when wet to be sure to adjust them along the course if you wish to keep them.

The same thing goes for all accessories worn during the race. Sunglasses and hats are the most commonly lost items on the course, followed closely by cameras, then watches, then wallets. Wallets are not recommended on the course. If they are lost you will most likely not find them. Leave your wallet in your car or bag carrying only what you need for the race.

Sunglasses can offer advantages, if they are secure. Sunglass holders can work, if they fit well. Best option if you truly wish to wear them is to pick cheap polarized lens sunglasses that will not be missed if lost on the course.

Here is a good way to properly prepare when thinking about what you will wear while racing: Make it fit, make it secure, and be aware that you may need to adjust these items along the course. A little bit of planning here will go a long way to ensure that you do not lose your belonging and that you are properly prepared for battle on the course.