Obstacle course races (OCRs) have taken the fitness world by storm, offering a challenging and fun way to test one’s physical and mental limits. For beginners, the thought of participating in an OCR can be daunting. But with the right training program, even novices can conquer the course with confidence. This guide provides a comprehensive training plan tailored for beginners.
1. Understanding the Basics of OCR
What is an OCR?: An obstacle course race is a competitive event where participants navigate a series of physical challenges, ranging from climbing walls to crawling under barbed wire.
Types of Obstacles: Common obstacles include rope climbs, monkey bars, heavy object carries, and mud pits.
Race Lengths: OCRs can vary in length, from short sprints of 3-5 km to longer challenges exceeding 20 km.
2. Setting Realistic Goals
Determine Your Why: Understand your motivation. Is it to complete the race, compete against others, or challenge yourself?
Set Achievable Targets: As a beginner, focus on finishing the race rather than achieving a specific time.
3. Components of an Effective Training Program
Strength Training: Build muscle endurance and power to tackle obstacles.
Cardiovascular Endurance: Improve stamina to run between obstacles.
Flexibility: Enhance mobility to prevent injuries and navigate challenges with ease.
Mental Toughness: Develop a strong mindset to push through tough moments.
4. Weekly Training Breakdown
Weeks 1-4: Building a Foundation
Monday: Strength training focusing on compound movements like squats and deadlifts.
Tuesday: 30-minute steady-state run.
Wednesday: Rest or active recovery with stretching.
Thursday: Circuit training with bodyweight exercises.
Friday: 40-minute interval run.
Saturday: Flexibility exercises and yoga.
Sunday: Rest.
Weeks 5-8: Introducing Specificity
Monday: Strength training with obstacle-specific exercises, e.g., pull-ups for rope climbs.
Balanced Diet: Consume a mix of carbohydrates, proteins, and fats.
Stay Hydrated: Drink water throughout the day and consider electrolyte solutions during long training sessions.
Recovery: Post-workout nutrition is crucial. Consider protein shakes or a balanced meal after intense sessions.
6. Gear Up
Footwear: Invest in OCR-specific trail shoes that offer grip and drainage.
Clothing: Wear moisture-wicking and quick-drying fabrics.
Gloves: Some prefer gloves for better grip on obstacles.
7. Mastering Obstacle Techniques
Grip Strength: Crucial for obstacles like monkey bars. Practice hanging exercises.
Climbing: Learn basic climbing techniques for walls and ropes.
Crawling: Practice bear crawls and army crawls for low obstacles.
8. Importance of Rest and Recovery
Listen to Your Body: Overtraining can lead to injuries.
Active Recovery: Engage in low-intensity activities like walking or swimming.
Sleep: Ensure 7-9 hours of sleep for optimal recovery.
9. Joining an OCR Community
Training Groups: Find local groups to train with and learn from experienced racers.
Online Forums: Join OCR forums to share experiences and get advice.
10. Race Day Tips
Arrive Early: Familiarize yourself with the venue.
Warm-Up: Engage in dynamic stretching before the race.
Pace Yourself: It’s not a sprint; conserve energy for challenging obstacles.
Enjoy the Experience: Embrace the challenge and have fun!
Conclusion
Preparing for an obstacle course race as a beginner might seem overwhelming, but with the right training program, dedication, and mindset, you can confidently tackle any challenge that comes your way. Remember to enjoy the journey, celebrate small victories, and most importantly, have fun on race day!
FAQs
How long should I train for an OCR?
Ideally, a 12-week program is sufficient for beginners.
Can I train for an OCR at home?
Yes, many bodyweight exercises and running can be done without a gym.
What if I can’t complete an obstacle?
Most races offer penalty laps or exercises for missed obstacles.
How do I improve grip strength?
Hanging exercises, farmer’s walks, and grip tools can help.
Is it okay to walk during the race?
Absolutely! Many participants walk between obstacles.
What should I eat before the race?
A balanced meal with carbs, protein, and fats 2-3 hours before the race.
How do I prevent injuries?
Proper warm-up, listening to your body, and not pushing beyond limits can help.
Can I participate in an OCR without prior experience?
Yes, but training will enhance your experience and performance.
I am writing this post from Oklahoma City, where I am currently staying for the weekend! I have a 13 mile Spartan Obstacle Course Race in 3 weeks so not-working-out was NOT an option this weekend. Working out while on the road can sometimes be a little tricky but I was determined to fit it in. Here are some simple strategies and relatable advice for fitness and nutrition things for how to race prep while on vacation.
Arriving and Getting Settled in at The Ellison
My daughter is a competitive rower and she had a regatta (a race) in Oklahoma City this weekend. I took Friday and Monday off school, booked a flight, and packed my bags because I love watching her race! I arrived in OKC Friday evening and settled in to The Ellison, a beautiful boutique hotel towards the northside. As I got out of the taxi, I received the most welcome surprise! A Whole Foods right next door to the hotel! I walked over and stocked up on some healthy snacks and treats! I picked up baby oranges, trail mix, yogurts, Justin’s nut butter pouches, protein bars, and other healthy treats for us.
The Ellison Has A Freaking Awesome Hotel Gym
On the way back from Whole Foods, I swung by the hotel gym and got another fabulous surprise. The hotel gym was 1,000 times better in person than it looked in the pictures! Which is usually the other way around, by the way! WOW. This gym is stacked. Well done to Marriott, the Ellison architects, or whoever designed this hotel gym! Wondering if they hired an actual fitness pro to decide this gym’s layout and equipment selection!
The Ellison Hotel Gym
It’s got everything you could want in a hotel gym and it’s all brand new. Cardio row is next to floor-to-ceiling windows overlooking a quiet city street and a high school track. To the left is a pulley multi-rig with pull up bars, 2 stacks, and all the attachments. To the left of that are 2 full shelves of dumbbells from 5s to 50s. Next to that, a rack with kettlebells up to 40, assorted med balls, stability balls, foam rollers, and a BOSU. In the middle of the room – a handful of machines. This well designed room is also stocked with clean towels, antibac wipes, bottled water, and free headphones. So pumped. Literally. So excited to workout here!
Dinner at the Ellison
When I got back to the room, yet another pleasant surprise was waiting for me on the room service menu. They actually had grilled chicken and veggies as one of their options! I was not expecting that. Usually room service menus have nothing but greasy bar food! SO hell yes, I ordered the chicken and got in my PJs and put on Netflix. Dinner arrived and it was delicious! My only regret is not getting a quick pic to throw on the blog! I was too hangry at the time. I demolished it in 30 seconds flat. Would highly recommend it though!
Planning My Race Prep Workouts
Now that I had a full belly and all the logistics squared away, I planned my workouts. My daughter had 3 races the next day, with the first at 9:30. With a little Google map sleuthing, I learned there was a great paved trail next to the Oklahoma River. So I decided to make Saturday my long run day, and Sunday and Monday would be lifting days. My goal was to get to the course an hour before the first race and put up a few miles.
The Long Run Along the Oklahoma River
I arrived at the venue in time to say hi to my daughter before she launched her boat. Then I warmed up. Nothing fancy. Just a few minutes of jogging. Then some range of motion drills 20 each of things like high knees, butt kicks, arm hugs, and leg side swings. I took off heading east, towards the starting line of the race. I was able to run next to the river while watching several races that were already underway.
Rowers are Beasts
Rowing is such a hardcore sport! I admire rowers so much for the grit, tenacity, teamwork, and mental toughness it takes to be good at it! What a great inspiring place for me to do a training run alongside these high caliber athletes!
I needed to be on the bridge by the festival area to see my daughter’s heat. So I planned my first 3 mile running loop to be a long out-and-back stretch of steady state running. Then I added some interval passes over the bridge to add some intensity and incline. This also let me stay close to the bridge because her heat was coming up! Then I paused the run around 4 miles to make sure I didn’t miss her boat coming through. She and her partner crushed it in the 4k pair event! After they passed through, I took off again to finish my own race. I ended up getting exactly 5 miles total in just under one hour, which I considered to be a huge success.
Oklahoma River Run 5 Miles
Recovery Time
After her race and my run, I headed back to the hotel. I was able to shower, eat, and relax before her second race. I stretched out my legs and foam rolled a little in my room. Then I loaded up on water and electrolytes, and headed to the pool. The rooftop pool at the Ellison is small but aesthetically perfect. Half the deck is shaded by a pergola with squishy seating. Adjacent the pool area is full sun, tucked in with a fence and cozy, with plenty of cushioned loungers. The whole area is clean, sparkly, and comfy.
The Ellison Rooftop Pool
It was the perfect place to recover from a long run and busy life lately! If you have teacher friends, please be sure to check on them and their mental health in October! We’re about 7 weeks into the school year right now and this is where school sometimes hits a major slump.
By October, the newness of the new year has worn off. The new school year honeymoon is over. We’re close to the end of the 9 week term, which adds stress to both kids and teachers. School is truly starting to feel like a grind at this point. So anyways, shout out to teachers hanging on by a thread in October! Take care of yourselves and hang in there, friends! Work out, do the self-care, and take a couple days off if you need to!
Finding a Balance of Discipline and Indulgence on Vacation
Speaking of self-care and balancing discipline with indulgence… On this trip, I tried to have a balance of discipline and “living a little” when on vacation. I chose the grilled chicken and veggies and water the first night and it was definitely delicious and nutritious. I chose that meal on purpose because I knew I had a long run the next morning. It was going to be hot out there and I wanted to feel as good as I could. In that case I prioritized feeling good for the next day’s workout, instead of enjoying indulgence in the moment.
The next night I swung the opposite way. I chose a yummy indulgent meal of Pan Roasted Scallops. On my final night, I door dashed steak with mushrooms and garlic mashed potatoes and enjoyed a glass of wine with it. All of these meals were amazing for different reasons.
I love eating healthy and I love eating indulgent food. Sometimes those two co-exist and sometimes they don’t. Having a balance and staying focused on your goals can help you figure out when to stay sharp or to let loose.
So Grateful for a Break!
Altogether, I am super grateful for a break. I had 2 days off, cheered my daughter and her team on, and had some great workouts and meals. This weekend filled up my bucket and I feel refreshed. I was able to stay on track with race prep while on vacation and also relax too!
Fitness and Race Prep Success While Traveling Summary
To summarize, here are the things I did to set myself up for fitness success when I landed in OKC:
Made a plan shortly after I landed.I scoped out the hotel gym and realized I could have some really great workouts there. I made my “macro plan” – saying what type of workout I will do on which day. Saturday run. Sunday/Monday lift.
Then I took the macro plan and made it more micro. I figured out when and where I could get my long run done. I set a goal for that long run distance. I was able to support my daughter and also get my workout in as well.
I further laid out the micro plans by deciding I would lift weights on Sunday and Monday. I will employ a complementary split schedule, which I will detail more in the next blog post!
I walked to a grocery store and bought a few basic snack items for me and my daughter. This gave us good quality fuel for our athletic endeavors that weekend. Even when traveling, it’s possible to eat and snack nutritiously.
Have a balance of discipline and living a little for exercise, nutrition, and exploring a new city.
Thanks for checking out this blog post about staying on track with race prep even while traveling. That Spartan race is coming up in 3 weeks whether I’m ready or not! It’ll be a lot more fun if I’m ready of course!
Do Your Research
I believe that you can both stay on track with how to race prep on vacation and live a little at the same time. The best thing to do to have it all is do your research before you get there. If having a well stocked gym matters to you, check out the pictures before you book and keep your fingers crossed. Sometimes you end up pleasantly surprised that the gym in reality is even better than the pictures!
Thank you to The Ellison for providing wonderful amenities like a gym that exceeds expectations, healthy and indulgent menu options, and a fabulous rooftop pool! I have thoroughly enjoyed my time here at this hotel and in OKC!
Affiliate Marketing Disclosure – this post contains a couple links to Amazon. To check out the legal things, please click here.
There comes a time in every fitness enthusiast’s life where a break becomes inevitable. Be it due to illness, traveling, personal commitments, injuries, or simply a dip in motivation. Regardless of the reason, returning to a regular workout routine after an extended pause can be daunting. The goal of this article is to present some different approaches you can take to hit the reset button and get back to a regular workout routine.
This is not only meant to be helpful to others but also for myself this week! I recently caught some virus, no doubt from teaching high school. It got me good. For about 10 days, I had extreme fatigue, nausea, dizziness, and muscle aches. I never got a confirmed diagnosis, but covid and flu are already making the rounds at school and I had several students email in to ask for make up work and tell me they had either or.
So it’s safe to say I probably had one of those. Other than taking off just 1 day of work, I was able to continue most normal functions like teaching and taking care of my kids and household. What I did not have energy for, however, was my normal workout routine, which usually consists of 4-5 days a week of lifting, running, and yoga sessions. I usually wake up extra early to workout before work, but during this illness, I needed that extra sleep just to keep going. In the last 2 weeks, I have logged just 3 workouts – one of them a lifting session, and 2 long (ish) runs (a 6 miler and a 4 miler, both extremely slow). I am so ready to get back to normal but it’s hard to get back! So here are some of the things I will be telling myself and doing to reset this week, starting tomorrow (Monday!).
1. Mental Preparations: Resetting the Mindset
Start with the mind, then go for the body!
Acceptance: The first step to restarting is acceptance. So what? You got sick, got busy, had an injury, insert whatever. And you took a break. It is OKAY! What’s important is the resolve to start again.
Set Realistic Goals: It sucks for a couple days, but temporarily lower your expectations. My first workout back a few days ago was nowhere near the length, intensity, or rigor of my normal workouts. Oh well. I still got in there and did a few things. My first workout back consisted of jogging on the treadmill for 20 minutes then 3×10 “light” trap bar deadlifts and assisted pullups and pushups. Then I foam rolled and stretched. Stuff like that is usually my “warmup.” This week it felt like an outrageous challenge. I was so weak! Itonly took about 40 minutes until I threw in the towel. But I’m back, baby. I got back in the gym and broke a sweat and now I’m ready to get moving again.
Visualize Success: You know how it usually feels compared to how it feels right now. The only way to get back to normal is one day at a time – consistency X feeling better. It may take a couple weeks to fully kick a virus. Or get back to consistency. So what. Keep visualizing your success and getting back on track.
2. Physical Preparations: Dial it Back a Little
Jumping straight into your old routine might do more harm than good. Here’s how to prepare your body for the renewed physical activity. Start lighter, less intense, and shorter. Build back up gradually.
Start Slow: Begin with low-impact exercises to get your body accustomed. Activities like walking, cycling, or jogging can be great starting points.
Focus on Flexibility: We cannot emphasize enough the importance of flexibility. Incorporate stretching exercises in your routine.
Strength Training is Key: Before you intensify your workouts, work on building foundational muscle strength. Use lighter weights and gradually increase as your body adapts. Aim for sets of 3-15 or 3-10 with light-ish weights.
Listen to Your Body: It’s crucial to remain in tune with your body’s signals. If something feels off, or if there’s unusual pain, it’s a sign to slow down.
3. Consistency Over Intensity: Establishing a Sustainable Routine
It’s tempting to make up for lost time by diving deep and going crazy in the weight room when you first get back, but consistency should be your watchword.
Draft a Schedule: Allocate specific days and times for your workouts. Knowing you have a set routine makes it easier to stay committed.
Rest is Crucial: Understand that recovery days are as essential as workout days. It allows muscles to repair and reduces the risk of injuries.
Zoom Out to the Big Picture: Remember, working out and moving your body is “for life.” Missing a week, two weeks, a month, just a drop in the bucket. Commit to lifelong fitness and you’ll gain the valuable perspective that this is a journey, not a destination.
The Takeaway:
The journey back to regular workouts after a hiatus is mental as much as it is physical. It is A-OKAY to lower your expectations for a little while to get yourself back on track. It is equally okay if you do not have the same level of energy and intensity that you usually do when you first get back. Just take it one day at a time and keep the eye on the prize of consistency and being a “lifelong exerciser.” Everything else will fall into place. Just keep moving.
Have you ever felt that rush of excitement when you start a new workout routine? That’s motivation. Now, have you ever felt that dragging feeling of not wanting to hit the gym, but you went anyway? That’s discipline. Let’s talk about why, when it comes to consistency in working out, discipline almost always beats motivation.
1. Motivation is a Feeling, Discipline is a Choice.
We all know feelings are fickle. One day you might be pumped to do an hour-long workout, and the next, you can’t even muster the energy to put on your sneakers. Relying on motivation alone is like depending on the weather – unpredictable. Discipline, however, is a conscious choice. It means deciding to work out even when you don’t “feel” like it.
2. Discipline Builds Habits; Motivation Doesn’t.
When you consistently push through the times when you’re not motivated, you’re building a habit. Habits, once established, become second nature. Think about brushing your teeth; you don’t need to be motivated to do it, right? You just do it out of habit. That’s the power of discipline. Over time, you might just find yourself working out without even thinking about it!
3. Motivation is External; Discipline is Internal.
Often, motivation comes from external sources: a looming beach vacation, a friend’s wedding, or a new year’s resolution. These external motivators might push you for a while, but what happens when they’re gone? Discipline, on the other hand, is an internal force. It’s a commitment you make to yourself. It’s more enduring because it’s not tied to external events or circumstances.
4. Discipline Leads to Results.
Let’s be real. If you only worked out when you felt motivated, how often would that be? Once a week? Maybe twice on a good week? But if you’re disciplined and stick to a routine, you’ll see progress, which in turn, can spark its own form of motivation. It’s a positive feedback loop!
5. Discipline Prepares You for Life’s Ups and Downs.
Life isn’t always smooth sailing. There will be days when everything seems to be working against your workout routine: unexpected work, family emergencies, or just a bad day. If you’re always waiting for the perfect conditions (a.k.a. motivation), you’ll find an excuse to skip. But if you have discipline? You’ll work out despite the challenges.
Discipline Beats Motivation: The Takeaway
It’s great to feel motivated. There’s nothing like that burst of energy and enthusiasm. But remember, motivation is fleeting. It’s the spark, not the fuel. For the long haul, for real, consistent results, discipline is your best friend.
Next time you’re feeling low on motivation and considering skipping that workout, remind yourself of the choice you have. Choose discipline, and you’ll be choosing a path to consistent progress and better health.
1. Supercharge Your Metabolism by Working Out Early
Starting the day with a workout can jumpstart your metabolism, allowing you to burn more calories throughout the day. An early workout means that the calorie burn doesn’t stop when the workout ends. The afterburn effect, also known as Excess Post-exercise Oxygen Consumption (EPOC), ensures that your body continues to burn calories at a heightened rate even post-workout.
2. Boost Mental Clarity and Focus
Exercise releases endorphins, which are natural mood lifters. By working out early, you’re setting the stage for a day filled with increased focus, clarity, and productivity. Many professionals swear by their morning workouts as their secret weapon to tackle challenging projects and make crucial decisions.
3. Cultivate a Consistent Routine
Morning workouts can easily become a non-negotiable habit. By setting your alarm a little earlier and committing to your routine, you create a sense of discipline. This can spill over into other areas of your life, fostering a stronger commitment to personal and professional goals.
4. Experience Quieter, More Focused Workouts
Early birds often find that gyms, trails, streets, and group fitness classes are less crowded in the morning. This offers a more personal and uninterrupted workout experience. Less waiting for machines or navigating through crowds, just pure focus on your exercise regime.
5. Improve Sleep Quality
Engaging in morning workouts can promote better sleep at night. A study revealed that individuals who exercise in the morning experience deeper, more restorative sleep compared to those who exercise later in the day. Plus, by working out early, you’re not energizing your body too close to bedtime, which can interfere with sleep.
6. Unlock Time for Other Priorities
By knocking out your workout first thing in the morning, you free up time later in the day for other priorities. This can be particularly beneficial for parents, professionals, and anyone with a packed schedule. Instead of trying to squeeze in a workout amidst a slew of other tasks, you’ve already ticked it off your to-do list.
7. Foster a Positive Mindset
Exercise is a known mood booster. By starting the day with a dose of positivity, you’re more likely to maintain this mindset throughout the day. Whether it’s a challenging work project or an unexpected obstacle, having started your day on a positive note can help you navigate challenges with a clearer, more positive perspective.
8. Harness the Power of Nature
For those who prefer outdoor workouts, the early morning offers a fresh, invigorating environment. Whether it’s the chirping of birds, the quiet rustle of leaves, or the serenity of a sunrise, nature in the morning can provide an unparalleled backdrop to any workout, adding a layer of tranquility and peace to the experience.
9. Amplify Long-term Health Benefits
Consistent early morning workouts can lead to long-term health benefits. Regular exercise can lower the risk of chronic diseases, improve heart health, and boost overall well-being. By establishing an early workout routine, you’re laying the foundation for a healthier future, ensuring that you’re not just living longer, but also living better.
Early Morning Running
BioLite No Bounce Headlamp is a Must
Just one last tip to impart for anybody starting a new early morning running routine. Get a headlamp ASAP! I have tried many different brands over the years and finally found the one that is the BEST for running – the BioLite No Bounce 330. It’s rechargeable, has a thin profile, lots of different light settings, and is very comfortable. It truly doesn’t bounce. I forget it’s there but I am grateful for the light it provides on the very early runs! It’s also great for safety because cars coming towards you can see you better from far away.
Conclusion
Working out early is a force multiplier for your life. You will feel better, be more productive at work, and enjoy many health benefits by being consistent with your exercise routine.
Hey there, future 5K champ! 🏃♂️🌟 Preparing for a race is easy if you have the right road map. So, buckle up, because we’ve got a simple but effective training plan to get you to that finish line feeling fit and fabulous. Here’s your Fitness For Real Blog’s Free 8-week 5K Training Plan to building up your mileage safely and enjoy your 5K race day!
Week
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
1
ST or R
1
ST or R
XTC 20
R
2
R
2
ST or R
1.25
ST or R
XTC 20
R
2.25
R
3
ST or R
1.5
ST or R
XTC 25
R
2.5
R
4
ST or R
1.5
ST or R
XTC 25
R
2.75
R
5
ST or R
1.75
ST or R
XTC 30
R
3
R
6
ST or R
1.75
ST or R
XTC 30
R
2.75
R
7
ST or R
2
ST or R
XTC 35
R
3.25
R
8
2
R
1.5
R
R
5k Race! 🎉
Fitness For Real Blog’s 8-Week 5K Training Plan
Key:
ST = Strength Training
R = Recovery
XTC ## = cross training low impact cardio & number of minutes
Overview
The week is loosely laid out to start on Mondays, as shown on the chart above. Each week for weeks 1-7 contains 2 strength training sessions, 2 runs, 1 cross training (low impact) cardio, and 2 recovery days.
Make It Work for YOU
You can adjust this rhythm to fit your own schedule. This is a very flexible scheme that is easily adaptable for lots of different work-life scenarios! Days 1 and 3 are listed as ST or R. You can drop the ST if necessary to fit your schedule and that takes the week to just 3 days of running and cardio. I highly recommend the ST, of course, which will help you with running.
But I TOTALLY GET life gets crazy and maybe you just can’t swing 5 days a week of working out right now. Commit to at least 3 sessions a week though and prioritize running and cardio please! This will allow you to enjoy the process and see some adaptations that will make running more enjoyable over this 8 week training program!
Long Run Saturdays
For most people I work with, Saturday tends to be the best day for the “long run.” The long run is where you try to push it a little bit longer each week. We have a very conservative progression in place, requiring you to add just a quarter mile most weeks! You’ll note in week 6, you actually go backwards a little, but that is on purpose! It’s called a step back week to allow your body to recover a little before you push forward next week to peak race distance (well 3.25 is a tiny bit extra as a 5K is 3.1 miles).
Week 8 Taper
For week 8, race week, we shorten the runs and take out the strength training. This is the process of tapering, which means we cut back and rest this week in order to allow the body to be as healed and replenished as possible for the big day!
Strength Training
Strength training is really important for runners because it keeps muscles strong, which in turn helps support joints and prevent injuries. Here’s a sample workout you can follow if you need one!
5-10 Minutes – Warm Up on any cardio
Begin your workout with a 5-10 minute warm-up on a treadmill, stationary bike, or elliptical machine. This will get your heart rate up and prepare your body for the workout ahead. Perform 10-20 reps each of basic movements like high knees, butt kicks, arm swings to loosen up joints and prepare them for strength training.
20-35 Minutes – Strength Training:
Utilize the weight machines or free weights available in either the gym or at home. You can get a surprisingly great workout with just dumbbells! Check out my garage gym article for more on that. Perform exercises such as squats, deadlifts, lunges, rows, lat pull downs, pushups, overhead presses and planks. Aim for 2-3 sets of 8-12 repetitions for each exercise.
10 Minutes – Flexibility and Stretching:
After each strength training session, dedicate some time to stretching exercises. This will help improve your flexibility, prevent injuries, and aid in muscle recovery. Include foam rolling and stretches for all major muscle groups, holding each stretch for 15-30 seconds.
Recovery
Instead of calling it an “off day” I prefer to label these days “recovery.” Feel free to do a little movement on recovery days. Just don’t break yourself off too hard! Some great options for active recovery days are yoga, stretching, foam rolling, walking a mile or two, kicking a soccer ball with your kid, ya know just move your body a little but don’t stress it. Recovery days are really important because this is where your body repairs the damage you’ve been doing on your workout days!
XTC – Cross Training Low Impact Cardio
On cross training low impact (XTC) cardio days, you have lots of options! Hop on the bike, assault bike, elliptical, rower, ski erg, anything! The important thing is to get your heart rate up to a place where it’s challenging and sustain it for the number of minutes recommended that week. On a scale of 1-10, with 1 being barely moving and 10 being extremely hard / really out of breath, get yourself into a 7-8ish range and stay there!
I recommend low impact alternatives to running here especially for my new runners! Running takes time to build up your endurance, which includes both internal adaptations in your cardiorespiratory systems, but also in your musculoskeletal system. Running can be tough on tendons, ligaments, joints, and muscles. Cross training cardio is meant to be a low impact way to get your heart rate up so you can keep tuning up your internal cardio engines while also giving a break to your ankles and knees and spine.
Conclusion
Remember, it’s okay to shuffle days around based on how you’re feeling. The key is consistency and enjoying the process. Print this chart out and add it to your own calendar today! Make sure to double tie those shoes, stay hydrated, and most importantly, have a blast. See you at the finish line! 🥇🎉 Please connect with us online and share your race day finish photos!
Thinking about training for a 5k? That’s fantastic! Finishing a 5K is a terrific and fun achievement, regardless of whether you’re a seasoned athlete or a newcomer to the world of running. It doesn’t matter if you’ve been running for ages or just starting today. This article is packed with training tips as well as a link to an 8 week build up training plan to help you finish strong and enjoy your race! I hope you enjoy Training for a 5K: The Essential Guide to Running a Great Race AND Actually Enjoying It!
The Essential Guide to Running a 5K and Actually Enjoying It
Welcome to the 5k Race Party!
If you run, you are a runner. If this happens to be your first time running a 5k, welcome to one of the most uplifting, quirky, and downright awesome communities out there. Runners are wired differently but in the best way possible! We are an incredibly welcoming and supportive group and we are SO glad you’re here! Race venues today are fun community festivals with music, food, drinks, families, friends, and joy! Mark that race date on your calendar and let’s get training!
Why a 5K is the Perfect Start
For many, the idea of running can seem daunting. However, training for a 5K race , which is 3.1 miles, is the perfect distance to introduce yourself to the racing world. We believe it offers a balance between challenge and accessibility. Completing a 5K gives you the confidence to tackle longer races in the future.
Creating a Foolproof Training Plan
Consistency is key. While every individual’s body and fitness level may differ, the core tenets of a 5K training plan remain similar:
Start Slow: If you’re new to running, don’t push yourself too hard too soon. Start with a mix of walking and jogging, gradually increasing your running intervals.
Check out our safe and enjoyable 8 Week Training Plan by Clicking HERE
Set a Schedule: Aim for at least two running sessions and one cross training cardio session a week. This provides a balance between training intensity and recovery time.
Vary Your Training: Mix it up. Alternate strength training, yoga, running, and low impact alternative cardio sessions to ensure your body gets a holistic workout.
Equipment Matters
Choosing the Right Shoes: Footwear can make or break your training. We recommend investing in a quality pair of running shoes. Visit a specialized store where experts can analyze your running style and suggest the right shoes for you.
Wear Appropriate Clothing: Opt for moisture-wicking fabric to keep you dry. Layers are your friend, especially in cooler temperatures. We emphasize the importance of comfort and functionality.
Avoid chafing: Every body is shaped differently and some bodies happen to have areas that rub together during runs that can cause uncomfortable chafing. It’s a very common problem among runners! Luckily there are many anti-chafing products on the market that can help! Body Glide is one of my favorites. You can get it on Amazon or at your local running specialty stores.
Race Day Preparation
Stay Hydrated: Drink plenty of water the day before the race. On the morning of, sip moderately to stay hydrated but not too full.
Electrolytes: Water isn’t everything! Be sure to include electrolytes in your hydration/fuel plan. The one I use the most is LMNT. No junk, just sweet, salty electrolytes!
Fuel Up: Consume a light meal about 1-2 hours before the race. We suggest foods that are easy to digest, like bananas or a slice of whole grain bread with peanut butter.
Warm-Up: Engage in a 10-minute warm-up to get your muscles ready. Gentle jogging and dynamic stretches are ideal.
During the 5k Race
Have a Blast! Enjoy the hell out of the day. Have friends or family take a million pics of you on the course. Give and receive all the high 5’s!
Pace Yourself: It’s easy to get caught up in the excitement, but we advise starting at a pace you’re comfortable with.
Stay Positive: Mental endurance is as crucial as physical endurance. Keep a positive mindset throughout the race.
Post-Race Recovery
Congratulations on training for a 5k race and completing it! Now, it’s essential to recover correctly. We advise stretching gently, hydrating, and consuming a meal rich in protein and carbohydrates. Give your body ample rest and celebrate your fantastic achievement.
Conclusion
Training for and completing a 5K race is a journey that offers both challenges and immense rewards. Good luck with your training and races! Please connect with us online and share your race day success pics with our community!
Disclaimer: I am an Amazon Affiliate so if you happen to click on the Body Glide link and purchase it, I will make a small commission. I pledge to never promote products I don’t personally use myself. Thank you for supporting my small business 🙂
Building a Great Garage Gym: Here are the 5 Essential Pieces of Equipment You Need to Start With
Are you tired of using the excuse, “not enough time to get to the gym?” Have you ever wanted to put together a home gym, but just not sure where to start? If you have ever answered yes to either or both those questions, you are in the right place. Today we are going to break down some easy steps to take to build a great garage gym, including the 5 essential pieces of equipment you need to start with.
Dumbbells
Mats
Assorted Bands
Pullup bar
Foam roller
Dumbbells
Every home gym needs some dumbbells. They are the most versatile, portable piece of resistance training gear you can get and there are even budget friendly options that work for everybody. With a few sets of dumbbells you can do a ton of different exercises to build muscle and achieve your fitness goals!
3 Sets of Light, Medium, Heavy Dumbbells
It’s hard to recommend a set weight to everybody but a good rule of thumb would be to get a few different weights: a light, medium, and heavy set. You can use the light ones for single joint exercises like shoulder lateral raises, rear delt flies, or triceps kickbacks. You can use the medium set for moves like bent over row, pec fly, or single leg deadlifts. Save the heavies for moves like squats, deadlifts, chest press, etc. It’s hard to say what weights are exactly right for you because I don’t know what your starting strength is, but if you’re a female who’s sort of a beginner, I would say get a set of 5s, 10s, and 15s or 20s. If you are a guy who’s a beginner, I would say get 10s, 20s, and 30s. Again, this one is going to be a little tricky to give a blanket recommendation for all, but feel free to contact me and send me your questions! I’ll do my best to answer.
How to Pick Dumbbells – Which Brand? Which Type?
Again, like many other questions in the fitness world, the answer to which brand and which type is, IT DEPENDS. Your home gym situation will drive how you pick your brand and type but here are a few things to think about. How much space do you have? How big you going? What’s your budget? What type of floor will you be training on?
If you have a lot of space AND you’re going big in your home gym, I would recommend getting the full rack with lots of options. This rack is expensive but it’s the total package. Again, big tradeoffs here. The pro is this set gives you all the weights you need and the con of course is that it is expensive!
Used Weights Are Cheaper and Last Forever
As you’re outfitting your gym, please don’t let cost be a prohibitive factor. It is absolutely not necessary to buy brand new dumbbells! When I first started pulling together equipment for my home gym, I could not afford a big shiny new matching set. So I pieced my options together, one misfit set at a time, from thrift stores, garage sales, craigslist, all kinds of random places. Dumbbells, especially those made from some type of metal composite will last and be useful for years and years.
Where Will You Use Them?
The final question to ask yourself is, where will you use them? Are you using them in a garage with a concrete floor? Or are you using them inside your home, in a room with nicer floors like hardwood, tile, or carpet? If you’re in the garage – get whatever! Who cares. You can’t hurt a garage floor. If you’re going more towards using them in your home, you may want to consider the rubber coated dumbbells, which will be a little kinder on your floors. I worked with a client in her home once that had set up a small home gym in an unused extra bedroom, which had lovely carpeting. In order to not destroy the carpeting, she laid out a few of these rubber gym tiles that formed a rectangle shape that was the perfect size for her and her equipment. The gym tiles protected the carpet and were relatively affordable too!
Mats
Mats are pretty simple to pick and highly recommended you get at least one really good one. If you are working out in the garage on a hard floor, a mat will be crucial for cushioning your back, hands, or stomach when you are doing exercises on the ground. I like a slightly squishy mat for my ab work, and other resistance training moves on the ground. I prefer a thin, sticky mat for stretching. I have several of both types in my garage gym and this is definitely one I would recommend buying new!
Bands are a must for garage gym equipment to have for any fitness program because they make more movement patterns possible at home. There are 3 types specifically I have in my garage gym that give me a ton more options to program into my workouts. These different are types are the short loop band, the bands with handles, and the long loop band.
Short loop bands, handle bands, and long loop bands
I like the short loop bands especially for hip abduction (sideways motions moving outwards) drills. I like the bands with handles for things like seated rows, band pull aparts, and lat pulldowns. Finally I like the long loop bands for assisted pullups and stretching assists. Being able to use a band to help me with pullups has really helped me improve my upper body strength, number of real pullups I can do, and helped me simply build confidence that I could get better at this move that has always been difficult for me.
Pullup/Chin-Up Bar: Essential Equipment for a Balanced Upper Body
Whether you’re a fitness enthusiast or just beginning your journey, a pullup or chin-up bar is a must-have addition to your garage gym equipment. This simple but versatile piece of equipment offers a wide array of exercises that can contribute to a well-rounded and balanced upper body workout.
Types of Pullup Bars Pullup bars come in various forms, from the basic door-frame models to more advanced setups integrated into squat racks. At my home, we’ve thrived with just a simple pullup bar that fits on virtually any door frame, and it’s been serving us faithfully for over a decade.
Why You Need a Pullup Bar Having something higher than you to grab onto isn’t just convenient; it’s essential for certain types of exercises:
Vertical Pulling: This unique movement pattern complements other upper body exercises you can perform at home, such as pushing, pressing, and rowing.
Versatility: Whether it’s traditional pullups/chin-ups, band-assisted pullups, or lat pull-downs using a handle tube over the bar, these exercises all play a crucial role in building a stable, balanced, and sculpted back.
The Benefits of Owning a Pullup Bar Here’s why you should consider adding a pullup bar to your fitness routine:
Accessibility: You can train anytime you want, without needing to leave the comfort of your home.
Affordability: With various models available, from basic to advanced, you can find something that fits your budget.
Effectiveness: The pullup bar targets muscles that might otherwise be neglected, ensuring a comprehensive upper body workout.
A pullup/chin-up bar is more than just a convenient tool; it’s a fundamental part of a well-rounded home fitness routine. Simple, yet effective, it offers a range of exercises that help you achieve a harmonious upper body. If you’re aiming for a stable, balanced, and aesthetically pleasing back, don’t overlook this essential piece of equipment. Invest in a pullup bar, and you’ll be pulling yourself towards a stronger, more confident physique.
Foam Roller: The Secret to Longevity
Foam rolling is not just a tool, but a powerful ally in maintaining physical well-being. This simple and affordable device has become my go-to solution for keeping muscles and connective tissues in peak condition, acting as my personal masseur, available 24/7.
What is Foam Rolling? Foam rolling is part of the broader practice known as self-myofascial release. Using a lacrosse ball for certain tight muscle groups helps too. It involves applying pressure to muscles and fascia (connective tissue), triggering a relaxation response. It’s a self-administered, free massage that you can enjoy anytime, anywhere.
Versatile and Effective The applications of foam rolling are incredibly versatile:
Warm-up: Prepare your muscles for exercise, enhancing flexibility and mobility.
Recovery: Soothe tired muscles after a demanding workout to promote faster healing.
Daily Use: Whether it’s a part of your morning routine or a relaxing ritual before bed, foam rolling can be integrated into your everyday life.
I’ve found bedtime rolling particularly effective. It doesn’t just help me unwind and calm my nerves, but it also massages my tissues, increasing blood flow, and providing the nutrients and building blocks necessary to repair muscle tissue as I sleep.
An Underrated Strategy Despite its many benefits, foam rolling remains one of the most underrated strategies for staying flexible, mobile, and injury-free. Easy to use and beneficial for all, it truly deserves a place in everyone’s fitness regimen.
In short, a foam roller is more than just a tool; it’s a companion on the path to a healthier life. Whether you’re an athlete or just someone looking to enhance your physical well-being, consider adding foam rolling to your routine. It might just become your secret weapon for longevity, too.
Takeaways
Acquiring great garage gym equipment does not have to be complicated or cost thousands of dollars! You can pull it together a piece or two at a time and adapt your selections to any variety of space, budget, or interests. The most important thing is that it has to work for you!
Affiliate Disclaimer
Disclaimer: This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. I only recommend products I know and use personally!
We’ve all been there. Staring at the gym equipment, feeling utterly lost, unsure of what those intimidating machines do, or how many repetitions to execute. A common scenario, isn’t it? This is where a personal trainer can completely change your fitness experience. Hiring a personal trainer can help you get better results, in less time, and with a lot less stress. Here are the top 10 reasons why you should invest in a personal trainer to get better results.
Why You Should Work with a Personal Trainer
2. Personalized Workout Plan
A personal trainer tailors your workout plan to your specific goals and abilities. Unlike a generic program, this personalized regimen takes into account your current fitness level, your health conditions, and your goals, ensuring a safe and effective routine.
3. Correct Technique and Form
Imagine spending hours in the gym, only to find out that your technique was wrong, leading to minimal results or even injuries. A personal trainer ensures you perform each exercise with proper form, maximizing the outcome and reducing risk.
4. Motivation and Accountability
Staying motivated and committed to a workout routine can be challenging. With a personal trainer, you have a dedicated professional who provides encouragement and holds you accountable, keeping you on track to reach your fitness goals.
5. Efficient Use of Time
Trainers create highly efficient workouts that provide the maximum benefit in the least amount of time. They keep you focused, pushing you to make the most out of your workout time, making them perfect for people with busy schedules.
6. Handling Plateaus
Hit a fitness plateau? No problem. Personal trainers use their expertise to modify your program, ensuring continued progress when your results have stalled.
7. Enhancing Mental Health
Exercise is beneficial not only for physical health but mental health as well. Trainers can help develop workouts that release the maximum amount of endorphins, boosting your mood and overall sense of wellbeing.
8. Overcoming Excuses
Ever found yourself justifying skipping a workout? Personal trainers are great at combatting self-sabotage. They help you overcome obstacles and excuses, maintaining your focus on the end goal.
9. Education and Nutritional Guidance
Trainers provide valuable insights into the relationship between nutrition and exercise. They can guide you on how to fuel your body optimally for your workouts, promoting overall health and faster results.
10. Investing in Yourself
Hiring a personal trainer might seem like a luxury, but it’s truly an investment in your health and wellbeing. With their support, you can attain not only your fitness goals but also gain confidence and a new perspective on life.
Conclusion: The Value of Personal Training
Personal trainers are far more than just gym guides. They provide a comprehensive and individualized approach to health and fitness, offering invaluable support, guidance, and motivation along your journey. The experience with a personal trainer transcends the physical—it impacts every aspect of your life, enhancing mental resilience, boosting self-esteem, and promoting a sense of wellbeing.
When you invest in a personal trainer, you’re investing in customized care and expertise tailored to your unique needs and goals. It’s more than a financial decision—it’s a life-changing one. So, why not take the leap? Embark on your fitness journey with a personal trainer today, and watch as they help transform your life. After all, when it comes to our health, we deserve nothing less than the best.
“A journey of a thousand miles starts with a single step” – Lao Tzu
Thinking about doing your first obstacle course race? Go for it! Obstacle course racing is a very fulfilling and rapidly expanding sport today. OCR is reeling folks in from all walks of life, ages, and fitness backgrounds. From a wide spectrum of distances to diverse course types, the world of obstacle course racing has something to offer everyone. The purpose of this article is to give you advice on how to prepare for an obstacle course race.
What is an Obstacle Course Race?
An Obstacle Course Race (OCR) is a multi-faceted athletic event where competitors run a certain distance while tackling a series of exciting challenges along the way. These dynamic races can be set in natural or rural landscapes, threading through rugged cross-country trails, or within the urban heartbeat in concrete-jungle stadiums.
The distances? They can span anywhere from a short 2 miler to a grueling 15, with some “ultra” events pushing the envelope even further. The intrigue of an OCR lies in the diverse obstacles that test your mettle, from scaling towering walls and hauling heavy weights to wriggling under barbed wire.
With hundreds of obstacle types, each OCR brand and course brings its unique flavor to the table. Whether you choose the valiant Spartan, the gritty Tough Mudder, the daring Warrior Dash, or any of the other thrilling races, you are guaranteed a phenomenal mind-body challenge. An OCR nudges you out of your comfort zone, testing your limits and pushing your willpower.
Why do an OCR?
You might be wondering, “Why should I swap the cozy embrace of my couch and climate-controlled living room for the muddy trenches, tire flips, wall climbs, and the miles of running that come with an Obstacle Course Race?”
I hear you. I found myself pondering the same question preparing for my first OCR. However, let me reassure you – there is magic in the mud. 15 races and counting later, I can attest that outside of your comfort zone is where the magic happens. OCR is more than just a physical event; it’s an exploration of your tenacity and resilience. It’s about pushing your boundaries and discovering strengths you never knew you possessed. Yes, it’s demanding and strenuous – but this challenge is truly valuable simply because… when you finish an OCR, you feel like you can do anything! You take that inspiring and transcendent feeling back with you to your everyday life and that my friends, is why we do OCR.
So, are you ready to prepare for an obstacle course race?
Pick a race and sign up! Do it today! Get it on the calendar and backwards plan your training to get ready for it.
Start training! Ideally you want to give yourself a few months to prepare. On the cardio side, build up your mileage slowly, aiming to peak a week or two before race day. On the strength side, be sure to include total body resistance training and exercises specifically for grip strength.
Train like you’re going to race. For the running piece, train on terrain that’s similar to the course. If you are doing a race on trails, find some trails to train on and break in your trail shoes as soon as possible. I highly recommend getting trail shoes because they tend to be a little firmer than street running shoes and also have lugs, which provide grip on rocky or slippery surfaces. If you are doing a stadium race, go run STAIRS at least once a week during your training plan.
How many days a week to train? This will vary depending on your fitness level and schedule but remember consistency is key. Aim for at least 2 strength sessions and 2 runs per week to help you get race ready.
Taper a few days before race day. When you get to race week, it can be helpful to include a taper, or a purposeful break, as you’re approaching the big day. This will allow your body to recover and replenish as you get ready for the max effort day.
Finally, get out there and go for it! Putting an OCR on your calendar is an awesome way to hold yourself accountable to getting in your workouts each week because it gives you a purpose and a reason to get moving. There is no one right or wrong way to prepare for an OCR but consistency is the key no matter who you are or what type of race you’re getting ready to do. Being consistent in your training allows to keep taking steps forward towards keeping your mind and body healthy and well for the long run too!
Most any trail running shoe will do. Find one that feels good and also has some good treads, aka lugs. Some trail shoes are tailored more for cold or hot weather, so be sure to do just a little bit of research to get the right ones for you. My go to trail shoes for the last decade have been from a brand called Salomon. I like the lace up technology (never comes untied) and ability to bundle the lace clip into the shoe. I also like the firmness of the soles and the extra grippy lugs.
Disclaimer
Throughout my posts and pages, I occasionally recommend products that I believe to be worthwhile and personally use myself. If you click on these links and purchase, I will earn a small commission from sites such as Amazon. As an Amazon Associate, I will earn a commission each time you link from my site to Amazon and make a qualifying purchase. Thank you in advance for your support of my small business and I hope that I can save you time and money by only recommending products that I know work and personally recommend to friends, family, and personally use myself.
