As Spartan Brand Ambassador and avid Spartan racer, I get this question asked often. How does one train for a Spartan Race? Evidently, the answer to this question varies from person to person and from event to event. It is not the same for a new runner than it is for a experienced one, such as it is not the same if you committed to hot and humid Palm Beach versus hilly and chilly Big Bear.
But no matter who you are or where you are racing, training for a Spartan race requires a combination of strength, endurance, agility, and mental toughness. This blog contains 7 tips that will help you prepare to do your best in your next Spartan competition.
Build endurance
Spartan races can be anywhere from 5-50 km (3-31 mi), so you need to build your endurance with regular cardio training. But remember that Spartan races are done mostly on technical trails, with rocks, roots, sharp turns and many, many hills. If it is available to you, make an effort to run in similar terrain that you will encounter during your race. You can also incorporate cross training: cycling, swimming, and rowing are great options, but nothing can completely replace trail running.
Incorporate strength training
Spartan races also require strength for climbing, carrying heavy objects, and generally completing most obstacles. Besides, having a strong muscle base is absolutely necessary to withstand all the trail running. Incorporate strength training into your routine with compound exercises such as squats, lunges, push-ups, pull-ups, deadlifts and kettlebell swings. Be careful not to overlook any muscle group, Spartan will test your whole body
Practice agility
Spartan races have obstacles that require quick and agile movements, such as jumping over walls and crawling under barb wire. Incorporate agility drills into your training, such as ladder drills and cone drills. Also work in your proprioceptive and vestibular skills by incorporating balancing and energetic movements, such as Tai Chi, Pilates and Yoga flows.
Train your grip strength
Most newcomers hesitate to join a Spartan event because they lack upper body and grip strength. Many Spartan obstacles require strong grip strength, such as hanging from monkey bars or climbing ropes. And these tend to be the obstacles with a lower percentage of completion. To improve your performance in these movements, practice grip strength exercises like farmer’s walks, dead hangs (hanging from a bar), deadlifts and using grip strength trainers. Also work to improve your pull-up game, by incorporating them in every workout session. You can also try indoor rock climbing, which translates very well into some Spartan obstacles.
Work on mental toughness
Spartan races can be grueling, and mental toughness is essential to finishing. There will be times during the race that it will be painful, challenging you outside your comfort zone. You will need to be prepare to face those moments, having strategies to remove weakening thoughts and replacing them with strengthening ones. Same as you train your body, you need to incorporate mental toughness exercises into your training, such as visualization, positive self-talk, and meditation.
Practice obstacle-specific skills
Take time to research the obstacles you’ll encounter in the race and practice them as much as possible. There are countless videos online to help prepare you for them. You know which ones will give you more trouble, so make an effort to train extra for those. Consult your personal trainer for exercises that will train the skills you need for such movements. If possible, set up your own obstacle course or find a local park or gym that has similar obstacles.
Increase intensity gradually
Take your time, Rome was not built in one day. Gradually increase the intensity and duration of your training to avoid injury and build endurance. And remember that you may fail some obstacles on race day, that is also part of your becoming better. Take every opportunity to learn from those and come back to get them the next time
If you follow these 7 tips you will be well equipped to run your first Spartan race. Here in Solstizio Fitness, we have prepared a Free Obstacle Course Training plan, that you can get in the Free Downloads area. We will be happy to help you put this in practice, so feel free to contact us with any questions. And when you are ready to commit to your Spartan Event, use our Spartan Ambassador code SAP-271148B for 20% off registration in spartan.com
Remember to stay hydrated, fuel your body with healthy foods, and get plenty of rest and recovery time. With consistent training and dedication, you can prepare for a Spartan race and conquer the obstacles.
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