Preparing for an obstacle race
“Keep hydrated, before exercising, during and after” GRAHAM LOW
The days of simply pounding the pavement to get fit are over; so are mindless hours spent in the gym.
The world of fitness has moved forward and got fun, thanks to the latest obstacle course-based craze.
Just in case you have been living under a rock and this is the first time you have heard the names, but ‘Tough Mudder’ or ‘Total Warrior’ are the fitness events that are sweeping the nation and aren’t simply a jog in the park.
They are packed full of 20-plus obstacles including mud slides, climbing over walls, cargo nets and even running through fire.
Thousands of people all over the county are taking part in these events, from athletes to average Joes, to families and corporate groups.
Designed to get your heart pumping by challenging you physically and mentally on a whole new level, they are brilliant for team bonding, or individual challenges, and provide a great way to get fit and have fun doing it.
Although these events are great fun, don’t expect to complete the courses without some training first.
Like any fitness challenge, it’s important to prepare yourself physically and mentally for the challenge.
So, if you’re taking part in an obstacle race this year here are some of my training tips.
NUTRITIONAL TRICKS
If you are going to compete in one of these endurance obstacle races, you are going to need energy and lots of it.
You don’t want to be on a calorie restricted diet while training for these events.
Don’t exercise on an empty stomach. You will need fuel in your tank, both when you are preparing and when you are competing.
So, make sure you eat a nutritionally rich, high energy food, like healthy fats, lean proteins, nuts and seeds to ensure you reach your exercise goal.
Breakfast is the key to success, so make sure it is packed full of healthy proteins and fats.
Empty your cupboard of all those sugary cereals and get up that little bit earlier to rustle up a great bowl of avocado, eggs, fish or nuts.
Keep hydrated, before exercising, during exercising and afterwards too.
Aim for at least two litres of water a day. And up to three litres on the days that you’re training.
Give your body time to digest, it takes around two to three hours to digest a regular meal, so give yourself time to do this before exercising.
Go whole! Healthy eating does not have to be a miserable experience. In fact you should view it as an opportunity to super charge your body.
My best tip is to find a great meal plan packed full of healthy whole foods that you know you will enjoy and then follow it!
If you are looking for a detailed plan when it comes to nutrition, visit the various race websites as most have free training plans and nutritional guides. Just check out Tough Mudder’s.
Follow the two ‘Ps’ – Prepare and Plan.
Nourishing your body works wonders, but only over time!
Success is not a chance event, you must think carefully about how you are going to deliver the nutrients that your body will need.
This goes back to getting a good meal plan and sticking with it.
It is all about planning your shops, preparing your food in advance, getting rid of temptations and always having healthy snacks to hand.
A group from East Coast Fitness are going to take part in the Total Warrior event in July this year.
Some of the training we do in our boot camp sessions is ideal for improving your obstacle course fitness.
If you’d like to come along and work with us, whether it’s for an obstacle course or just general fitness you’re more than welcome. For more info go to www.eastcoast-fitness. com
A coach is there to guide, motivate and most importantly, keep you accountable. Which is exactly what you will need if you want to make sure you make it to the finishing line.
So, almost as soon as you sign up to an ultimate assault course you need to be contacting your local gym and booking a session with their personal trainers – if you don’t have one already.