I get a lot of emails for the 30 Day Spartan Race Challenge created for Spartan Coaches only. We are not suppose to share it publically, but I will do anything in my power to help anyone committed …
Ever wondered how the top Spartan athletes apply their training secrets to get ready for a big race? This season, there’s been one stand-out champion crushing courses and bagging big titles. Lindsay Webster not only raced in at 1st place at the Reebok Spartan World Championship at the end of September, but two weeks later she found herself atop the podium again as the winner of the OCR World Championship. Catching up with her as she prepared for the last few competitive events of the year, this Canadian super athlete was generous enough to offer some inside intel on what it takes to be the best. 1. Race your own race Some of the best advice Webster ever received, she says, was from her sister, two-time Olympian cross-country skier, Brittany Webster. “She told me ‘to race my own race.’ And that’s been so valuable to me. It’s easy to start looking at your competitors and getting caught up in what they can do instead of what you can do.” Now, she says, when she gets out on a course her main aim is to focus on the race that she’s running, not anyone else’s. 2. Work your strengths “I’m a good technical runner,” says Webster. “I know that. For example, if there’s a lot of technical downhill running, with lots of rocks and roots, I know I can do it really well. “You can’t be great at everything in a race. But knowing what your strengths are and building on them in training can give you confidence once you’re out there in a race.” “I love the course, I love the challenge, and the girls I compete against are great. In the end, it’s what it’s all about.” 3. Train regularly That said, because OCR challenges your whole body, you have to train your whole body. For Webster that means a balance between speed work and strength training every week. “I’ll do four days a week speed training, working on tempo runs (faster-paced runs) in the morning with maybe an easy run or cycle at night, just to flush my legs.” Four days a week the Spartan champion also does strength training. This involves a full-body work out including four sets each of the below: 3 core exercises (including planks) 3 leg exercises (including squats) 3 arm and back exercises (including push-ups and weight curls). “And I always have one rest day per week,” she adds. Webster loves racing, but tries to be picky as to not over-exhaust herself. 4. Get OCR-specific in your exercises “Chin-ups and dead hangs are very important in maintaining grip strength,” Webster says, “so I do a lot of those, along with the monkey bars and carries like the farmer’s carry. “I don’t really like training in a gym, though, so I also do a lot of bouldering and rock climbing. Rocking climbing really helps in pushing past your threshold, because you are so tired when you finally get to see the top of the mountain, and yet you have to find that extra something to push on to the end. You need a similar push in a race like the Spartan World Championship!” 5. Race the races that excite you Without a doubt, racing – and the travelling that accompanies it – can be exhausting. Add that to a grueling training session and it’s easy to find yourself flagging mid-season. That’s why, according to Webster, it’s best to choose the races you love to run and only race them. “I usually only sign up for races that I can look forward to, the ones that excite me; that keeps me going. There are so many OCR races available now that you can end up doing too much and really not enjoying them. “The Spartan World Championship and the OCR Worlds are the two events that most of the racers spend all year working towards,” so it’s important, she adds, to use the other races as a build-up towards them. 6. Find the balance Finding the right balance between a busy racing season and a time for rest and recharging is important for all professional athletes. For Webster that generally means taking a full month’s break once medals have been won and titles attained. “I rest up, and then when I’m ready, I start training again but lightly,” she says. “For example, I won’t add in speed training until a month or so after I begin training again. “I also try and take care of myself during the season so that I’m not completely exhausted by the finish. Ensuring I’ve got enough vitamins and minerals is important. Vitamin B12, for instance, is great as it helps with mental exhaustion, so I take that if I feel myself getting really tired.” 7. Enjoy it Finally, there are few top Spartan racers out there that don’t feel passionate about what they’re doing and Webster is no different. Loving what you do and having fun are her top priorities. “For the Spartan Worlds I just came in so excited to be there and to run that course.” “In fact,” she laughs, “On the first descent I was having a lot of fun and I actually thought, ‘maybe I’m not racing hard enough!’ I was really enjoying myself!” “I love the course, I love the challenge, and the girls I compete against are great. In the end, it’s what it’s all about.” Getting ready to tackle a Spartan race? Download The Spartan 2018 Training Plan as your blueprint.
From those awkward days in gym class to Marines racing through obstacle courses, rope climbing is a time-honored practice of testing and building fitness.
In most training plans, you’ll see lots of “easy pace” runs. Here in the Badass Lady Gang, we don’t use “easy pace” or “easy run” to describe your conversational-paced runs. We call them conversational pace because running isn’t easy. But the effort level is the same— SLOW, STRONG, AND STEADY. I k
12-week half marathon training schedule for running the 13.1-mile race distance, designed for beginning/novice runners.
A training manual is not only for new employees or trainees but also for veteran employees trying to learn about a new software or procedure.
Use these real-world training tips to dominate your next obstacle course race.
How to Run 100 Miles follows two normal guys as they train for and run their first ultramarathon,100-mile race. Running isn't something that comes naturally to them or to most of us, but at least they have each other. Youʼll laugh, you'll cheer and you'll probably get a lump in your throat.
The golden girl of British athletics lived up to her pre-Games billing as she was crowned heptathlon champion in front of a partisan sell-out crowd at the Olympic Stadium.
Dive into the essentials of heart rate monitoring during a marathon to enhance your running performance. Whether you're a beginner or an elite runner, our comprehensive guide offers insights into understanding heart rates, optimizing training zones, and personalizing your marathon strategy for a successful race day experience. Learn how to navigate heart rate variations and leverage this key metric for better endurance, pacing, and overall marathon success.
Check out all the animated shows that are streaming on Netflix in 2021, whether you're looking for a toddler series or something for big kids.
Assertiveness training grade "A+" - LOLcats is the best place to find and submit funny cat memes and other silly cat materials to share with the world. We find the funny cats that make you LOL so that you don't have to.
Triathlon champion Alistair Brownlee stopped to help his exhausted brother, Jonny, in the last moments of the World Series race, sacrificing his win.
This is a guest post from Ed Tseng Have you ever experienced the zone in sports? What did it feel like? Most describe it as effortless, clear minded, confident and flow. Imagine if you could perform at that level at work. By working with elite athletes and business leaders, helping them [...]
Heinrich Ratjen, born Dora Ratjen, was a German athlete who competed for Germany in the women's high jump at the 1936 Summer Olympics at Berlin, finishing
DOMINIC SANDBROOK: In Britain, VE Day signalled the end of violence. But in Europe the following months witnessed atrocities that made this perhaps the darkest chapter in human history
We are the ultimate running resource for all runners. Whether you're running your first 5K or trying to PR your half marathon, we'll help you get there. Find running tips and training articles written by our running experts right here.
PS makes wellness more accessible through real-life stories, first-person perspectives, and expert-backed information. Our staff of journalists and subject-matter experts research, report, and produce articles, videos, and social content that help people feel good about their well-being choices, no matter what they are. Via our core verticals — Health, Fitness, Beauty, Balance, Identity, and Shopping — we help our audience proceed with confidence.
There are many Celtic, Gaelic, and Irish myths and legends that many consider to be based on real people and real events; King Arthur and Cú Chulainn are
Nine life lessons from the ultra-endurance athlete and self-improvement guru
2200+ free workouts: cardio, strength, HIIT and abs by DAREBEE
Challenge your brain with Dragster Racing brain game. Test and train your memory, concentration, reasoning, and perception skills with CogniFit.