Tuesday, January 3, 2017

How to start training for the Reebok Spartan race

The most important training to start off with is endurance. A Spartan race can take anywhere from 35 minutes to over an hour and this is for elite and above average racers. I compete in the elite Spartan races and my average time is 37 to 50 minutes depending on the course. I would recommend a 3 or more mile run 3 to 5 days a week. If you are an elite runner, I would recommend running 3 miles or more 5 days a week. Since you are just getting started, I would run at a nice pace. It will take some time to build up your endurance. You have to realize that the Spartan race course is about 3 or more miles long, so if you cannot at least run 3 miles, you will be in trouble. When I ran in my last Spartan race in Citizen Bank Park in Philly, a lot of the racers ran out of endurance in about 15 minutes. The racers did not pace themselves. A lot of the racers went out to fast and ran out of gas. This is why pacing yourself is so important. Your main focus should be to run 3 or more miles relaxed. When you feel confident in your training, you should increase your pace. Everybody has their own pace, so you have to determine what pace is perfect for you.

Strength training is also required to compete in the Reebok Spartan games. I do not lift weights. I use plyometric training like push- up, upside down push-ups, and hill and step running my your legs. I would recommend doing these exercises at least every other day. Upside down or military push-ups could be very difficult if your have never did them before. This exercise will work practically every muscle on your upper body including your arms. Plyometric training works for me, but it may not work for you. Lifting weights and going to the gym may be more suitable for you. I would recommend doing hill or step training at least 3 or more times a week along with your 3 mile distance run. The hill training will give you power in your legs. This will prepare you  for when you have to do stadiums steps at a Spartan race. My hill training prepared me for my Spartan race last year in Boston. This race involved running up and down the steps which was very tiresome. A lot of the runners hit the wall after going up and down the steps. If you can prepare for this part of the Spartan race, this will enhance your chances of having an overall good race. The Spartan race will require that you use every muscle in your body. Below is a video of me doing some agility plyometric exercises. I use the Jump Manual to do my plyometric training.

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