So you’re looking for a challenge or you’re nearing a significant birthday — perhaps 30, 50, maybe 70 — and have decided to prove your physical prowess? Perhaps you’re just looking for a fun adventure or just got suckered into it by persuasive friends.
Now you’ve not only entered a race, but you’re in one of those events that incorporate a 5K-or-so run as well as an obstacle course such as a Warrior Dash or a Mud Run.
You’ve got this, because how hard could it be? Right?
Well, there’s a difference between merely participating and actually competing. Here are a few tips to keep in mind leading up to the big day:
• Train, train, train: These races may look like lots of fun — and they are — but there will still be some seriously competitive people among the throngs of couch potatoes. So if you want to post a time worthy of a post-race award, then you need to put in lots of time in as well as out of the gym.
A good eight-week program would begin with time running on a regular road that gradually transitions to time sprinting on uneven terrain. Treadmill running should be done in intervals – 60 seconds at about 80 percent of full speed, followed by 60-90 seconds of walking. (Click here for more tips.)
Weight training will help tremendously when it comes to navigating the obstacles. They may not seem that imposing, but it’s a different story after you’ve been running. Focus on compound movements such as pull-ups, push-ups, squats and deadlifts.
• Keep it tight. You’ll be wet and muddy. Do you know what that does to baggy clothes? Ge sure to wear form-fitting gear that won’t further bog you down. A tight performance apparel shirt along with running shorts should work out perfectly – and also offer a chance to show off the body you’ve spent two months carving.
Drop by one of our many SV Sports locations in Central and Eastern Pennsylvania or visit us at SVSports.com, and we’ll help gear you up from head to toe for the big day.
• Drink now, eat now. Do your due diligence when it comes to drinking plenty of water in days before the race, but don’t forget about eating. Forget about trying to shed a few extra pounds in an effort to streamline things on race day. It’s vital you keep your body fueled, and that means extra carbs, protein and, yes, fat. But here’s the key: don’t gorge yourself the night before. Maintain normal eating habits and perhaps supplement with a protein or granola bar a little before racetime. That will provide extra energy and keep your body from worrying about food and instead focusing on performance.
• Have fun. Even if you didn’t win, you’re a muddy warrior! That’s something to be proud of! Don’t be surprised if you find yourself signing up for another one — maybe after a good, hot shower.