So when you think of obstacle racing usually the first thing that comes to mind is running through mud. Yes you will be running. And yes, there is usually mud. But there are lots more to these events than just running. I think people new to these events (if they are going to train) focus a lot on the running and nothing else. But this is just a small piece of the pie.
Strength training is the other part of the equation that will help ensure a successful race. All of the obstacles that you will encounter may use muscles you never knew you had. So because of that it’s a great idea to include core and strength training into your training routine.
I’m not talking about bulking up body builder style. But by using your own body weight alone can help you attain lean muscle mass that will get you over the highest walls or army crawl through mud with the best of them.
Here are some simple strength training exercises you can incorporate into your training routine that will help build your core strength. Start out doing 15-20 of these exercises at a time. If it seems easy at an additional set of 15-20 with a break in between. All these basic exercises have their crazy intense cousins that will work you even harder. But we’ll introduce the crazy relatives in a later post.
Abs
1. Twisting crunches – Instead of traditional sit ups, bring your elbow towards the opposite knee creating a twisting motion while crunching upwards.
2. Leg raises – While on your back, lift a straight leg up and then down at a slow speed. For more resistance, lift both legs at the same time!
httpv://youtu.be/OM4b9nzENkE
httpv://youtu.be/gMo97vRBg5A
Chest — also works Triceps, Biceps, Abs, Shoulders
1. Pushups – Traditional or on your knees
httpv://youtu.be/2lv_1sENvG8
2. Wall Pushups – put your on the wall forming a triangle with your index fingers and your thumbs. Then push!
httpv://youtu.be/1RtM3L00BUU
Quads, Butt, Hamstrings
1. Lunges – Step out with one leg and lunge down being careful not to take your knee past your ankle. Form is everything!
2. Squats – Sit back in that pretend chair to strengthen your backside.
As you build your core strength you will see an overall improvement in your stability and you will probably improve your running form as well. So get out there and get crackin’!
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