Tips for your running training
Training for the running part of an OCR is different than training for a normal running event. During an OCR your body will need extra energy to conqueror the obstacles on your path. After every conquered obstacle your body needs to back in endurance mode. This switching of energy is very challenging for your body. With some good training techniques you will be ready for your Strong Viking run!
Athletes train their body so it is ready for the competition and the trail. It means you have to train with your ultimate (specific) goal in mind. When your body is well prepared for the run ahead, there should not be any surprises on the day of the run.
You might not have obstacles to train with or access to a bootcamp or cross-fit training club. This does not mean you cannot train for an obstacle run! You can still train to help your body get the extra energy it needs for the obstacles you have to conqueror during the run.
With these tips your Strong Viking Run should not be a problem:
Simulate obstacles: Choose your distance, this is your ultimate goal. You should be able to run this distance in a constant pace. The next step is to build in workouts with your own bodyweight during the run, after completing an exercise you continue running. With these bodyweight exercises you simulate the energy you will need to conqueror obstacles during your run.
Good examples of exercises for these kind of workouts are mountain-climbers, push-ups, triceps-dips, jump-squats, burpees and jumping lunges.
Interval training: Just started running? A programme with a mix of walking and jogging is a perfect starting point. If you are ready for the next step and you want to improve your speed and endurance, switch between high speed and a slower and consistent pace. Also add sprints to your normal endurance training. For example: four minutes in a slower pace, followed by a sprint of 30 to 60 seconds. This will help you build your endurance and overall strength.
Find your own flow: It is very important to maintain your personal stride length and relaxed but firm arm movement. While running, concentrate on landing on the ball of your feet, keeping a good and straight posture and keeping your speed consistent. At longer distances a good, relaxed posture becomes more and more important, as you definitely do not want to waste any energy due to a wrong posture.
Vary at training ground: It is good for your body to experience running on different surfaces and slopes. Variation in surfaces trains stabiliser muscles in your feet and ankles. By training these muscles holes and bumps in the terrain will become a smaller problem for you. Training with different slopes helps you train your calves, which definitely helps you to conqueror some obstacles during your run.
Do HIIT-training: HIIT is short for High Intensity Interval Training. It is a fast growing fitness concept, which focuses on burning fat, endurance and gaining muscles. HIIT is a term for exercises of high intensity with varied periods of rest in between exercises.
HIIT has some positive advantages like a high burning of calories during and after the exercise, improved heart health and a higher aerobe and anaerobe fitness level. A benefit of HIIT training is the efficiency, in time as well as in burned calories. One minute of high intensity training like HIIT is equal to two minutes of moderate activity. That means you can save up to 50% of your workout time.
For examples of HIIT training, click here.
Author: Samantha Clayton