Exercising with a full stomach is not recommended… But neither is exercising on an empty stomach! Whether you’re training for an obstacle run or getting ready for the event itself, good nutrition is important. But why is it so important to eat well before you train or start an obstacle run? And what should you eat before a workout (and after!) or obstacle run? In this article, we’ll explain it to you in detail. Read all about the best pre-race foods for obstacle runners and more!

 

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Eating before exercising is important. Of course, what works well and what doesn’t varies from person to person. Are you training for the Ultra Viking? Then you probably need a different amount of food than if you’re training for the 7 km. In this article, we mainly provide general tips. The most important thing is to continue listening to your body!

 

Why is eating before a workout important?

Food is not only delicious, but it also has a direct impact on your performance and energy levels! Therefore, it’s important to consume the right nutrition before you exercise, whether it’s weightlifting, running, or training for Strong Viking. When you get enough nutrients before exercising, you’ll have more energy, and your body can work more efficiently during the workout! This can result in better performance, higher intensity, and longer duration of the training session. Sounds good, doesn’t it? But that’s not all!

 

A good meal  can also lead to increased focus and alertness! You especially need that mental focus during the obstacle runs of Strong Viking, where you need to be not only physically but also mentally strong when it matters. Additionally, it also ensures that you recover well after a workout. A good meal with sufficient protein promotes muscle growth, recovery, and maintenance. Show off those muscles!

Een man die zijn kracht gebruikt tijdens een obstakel van Strong Viking. Eten voor het sporten is belangrijk voor extra energie tijdens een obstacle run.
Strong Viking deelneemster die aan ringen hangt. Eten voor het sporten eten obstacle run voeding is belangrijk voor extra energie

What to eat before a workout or obstacle run?

Generally, meals and snacks that contain a combination of carbohydrates, proteins, and healthy fats are ideal for energy, muscle recovery, and performance!

The amount you eat before exercising depends on your weight, the type and intensity of training, and your personal preference. So don’t force yourself to eat a kilogram of yogurt if you know it will make you uncomfortable, even if you’ve heard that it’s good ‘for the gains’. 😉 Let’s have a look at the best pre-race foods for obstacle runners.

Carbohydrates, protein, healthy fats

Not sure what to eat before a workout? Below is a list of foods you could eat before exercising. And hey, don’t forget to drink enough water!

Carbohydrates

  • Oatmeal, whole grain bread, whole grain pasta
  • Bananas, apples, berries
  • Sweet potatoes, carrots, beets

Proteins

  • Chicken, turkey, salmon, tuna
  • Beans, lentils, tofu, tempeh
  • Cottage cheese, quark, eggs

Healthy fats

  • Nuts and seeds, such as walnuts, almonds, Brazil nuts
  • Avocado
  • Fatty fish, such as salmon or mackerel

Supplements

Noticing that you are still missing nutrients? Then you might consider supplements for athletes. This way, you can still get all the nutrients you need to perform better.

 

How long before working out should you eat?

If you eat a large plate of spaghetti with salmon and cream cheese right before working out, you’re guaranteed to experience discomfort during your training! That’s why it’s important to avoid having a large meal 2 to 3 hours before exercising. If you still experience discomfort, try eating a different or smaller meal before working out. It could be that your body has difficulty processing both the meal and the exercise simultaneously.

 

Still hungry? Grab a snack!

If you’re feeling quite hungry before your workout, opt for a small snack. Consider having a banana or an apple, a whole grain cracker with chicken, or a small bowl of yogurt with oats. Just be sure to choose something that won’t upset your stomach or affect your performance negatively. 

 

Eating after a workout

Finished training? Or did you complete the Strong Viking Obstacle Run? Great job! And no matter how much you deserve that beer at the finish line (cheers!), it’s also important to get the right nutrients. You know what to eat before a workout, but what should you eat after? Make sure to eat a nutritious meal or snack within 30 minutes after exercising to help your body recover. A good meal might be a salad filled with chicken, sweet potatoes, cottage cheese, and avocado. It’s also important to drink plenty of water to replenish any fluid loss during exercise!

Good nutrition = better performance

Now you know what to eat before a workout! It is very important to eat a nutritious meal both before and after exercising, even if you’re participating in an obstacle run! Make sure to eat a meal at least 2 to 3 hours before exercising to avoid any discomfort. After exercising, it’s advisable to eat a meal within 30 minutes post-workout.

 

A good meal consists of proteins, carbohydrates, and healthy fats. Especially the proteins are very important for the recovery of your body! If you still feel hungry just before you exercise, grab a small snack. This prevents you from experiencing discomfort!

9 Obstacle Run Tips for (your first) Strong Viking!
Is it your first time participating in a Strong Viking Obstacle Run? Then it can be quite overwhelming! We recommend checking out the article with useful tips, where we tell you everything you need to take into account

Are you looking for an active company outing or team event? Look no further and sign your whole team up for the Strong Viking Obstacle Run! Whether you’re seeking an active company outing in Amsterdam, Nijmegen (Wijchen), or Ghent, there’s always a Strong Viking edition nearby. Below, we explain in detail why Strong Viking is the best choice for an active company outing.

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Original Team-Building Activity

One of the key aspects of an active company or team outing is team-building. Strong teams are built on collaboration, trust, and communication. What better way to enhance these qualities than by overcoming obstacles together? At Strong Viking, teamwork is central—especially during the Brother Edition. This final event of the Strong Viking season focuses entirely on cooperation. It’s not about who crosses the finish line first, but about completing the challenge together.

Accessible for Everyone

Whether your team consists of seasoned vikings or newcomers to obstacle running, Strong Viking is suitable for everyone. We recommend opting for the 7 km obstacle course. If someone is uncomfortable overcoming an obstacle, that’s not a problem: Nothing is mandatory, everything is optional. You could also choose to divide your team during the active company outing: for example, one team for 7 kilometers and another for 13 or 19 kilometers.

Are there colleagues in your team who don’t want to join the obstacle run but still want to participate in the company outing? No worries! There’s plenty to do, see, and taste at our events. And the best part? It’s free to come and spectate!

Active Corporate Outing = Promoting Vitality

Power walking workshop? Chair yoga course? Not with us! Often, implementing vitality in the workplace is limited to a few activities that most employees don’t look forward to. Fortunately, it doesn’t have to be boring! Strong Viking is not only great for physical health, but it also provides a mental boost! We see so many confident vikings cross the finish line, while they were still unsure and nervous at the start of the obstacle course. It’s not just a very healthy and active company outing; it also boosts self-confidence. Strong Viking fits perfectly within a vitality plan!

Get Away from That Desk, It’s Mud Time!

It’s sometimes really fun to be in a completely different environment with your colleagues. By stepping away from the desk and participating in an active corporate outing like the Strong Viking Obstacle Run, employees get the chance to relax, release stress, and recharge. Being physically active and overcoming obstacles can also help release endorphins… You know, that famous happiness hormone!

Discounts and Packages for Large Groups

Coming with a group of more than 10 people? You’re in luck! Large groups and companies receive Strong Viking discounts! This makes participating in Strong Viking for your company outing very attractive. Additionally, you can also book a special hospitality area on-site, just for your organization. Hungry? Catering can be arranged as well! This will make your active company outing a complete experience.

Active Team Outing for Smaller Groups

Are you fewer than 10 people? You’re still very welcome! You can choose from various editions, from the Water Edition to the Mud Edition. Or perhaps you’ll take on the Trail Run? Click the button at the bottom of the page to view all editions and purchase tickets. This will surely be a successful active company outing—we’re certain of it. OORAH!

 

P.S. After the Viking Run, everyone will receive a Finisher T-shirt. Want an extra memento? Check out the Strong Viking shop!

Imagine a horde of little vikings (starting from age 5) laughing and splashing through the mud, overcoming obstacles as they strive towards the finish line. Sounds like an unforgettable active kids’ party, right? That’s exactly what you get when you celebrate your birthday at Strong Viking! Read here all about why the Strong Viking Family Obstacle Run in Wijchen (near Nijmegen), Amsterdam, or Ghent is the most epic idea for a children’s party ever.

Inhoudsopgave

Active children’s party with viking theme

A children’s party themed around iron-willed vikings is exactly what every tough kid wants, right? With the Strong Viking Family Run, we challenge little warriors with 22 child-friendly obstacles, mud, and challenges. It’s like a real Viking expedition, but with more giggles and fewer swords. The obstacle run is perfect for kids’ parties. It’s specifically designed for little vikings (along with their parents) and is 4 km long. The Family Edition has even been voted the Best Family Obstacle Run. So if you’re looking for an idea for an active children’s party in Amsterdam, Wijchen (near Nijmegen), or Ghent, the Strong Viking Family Edition Obstacle Run is the best choice!

Why an obstacle run is the perfect children´s party

The obstacle runs at Strong Viking are the perfect place to celebrate a children’s party. Of course, it’s tons of fun! But why else should every kid have their kid’s party at Strong Viking? Let’s have a look!

 

Teamwork Rules!

At the Strong Viking Family Run, it’s all about teamwork.  Children (and parents) work together as a team of fearless vikings to conquer those obstacles. Whether it’s pushing each other through the mud or lending a helping hand over the high walls, our mini-vikings learn that teamwork is the key to glory!

 

Time to Get Muddy!

Looking for a kids’ party idea where they can get wonderfully dirty? Then the Strong Viking Obstacle Run is truly the best choice you can make! Forget the iPads and video games. At the Strong Viking Family Run in Amsterdam, Nijmegen and Ghent, we take the children’s party outdoors. We encourage kids to run, jump, climb, and be active while getting muddy. That’s what showers are for, right?

 Obstacle run kinderfeestje nijmegen wijchen amsterdam gent arnhem kidsparty idee

 

Making Memories

When it comes to kids’ parties, it’s all about those epic memories that last a lifetime. And believe us, our obstacle run delivers them by the bunch! From the first splash of mud to the final sprint across the finish line, this day will go down as one of the coolest ever! During the obstacle run, there are even photographers on hand to capture the vikings in action. Each child will even receive a finish photo, which will be available on the website afterward.

 

Suitable for all kinds of Vikings

It doesn’t matter whether the little adventurers are seasoned vikings or just starting their journey, the family run is for everyone: all kids and parents. If a child is hesitant to do something, no problem! Nothing is mandatory; everything is allowed: everyone joining the kids’ party is a real viking.

 

Medal and T-Shirt

An obstacle run as a kids’ party is, of course, already an unforgettable experience, but that’s not all! All vikings receive free photos after the obstacle run, an original Strong Viking finisher shirt (worth €12.50), and a drink at the finish. All kids (up to 13 years old) also receive a genuine Strong Viking medal to hang above their bed. That’s a lot better than a bag of candy!

 

Kids’ Party at Strong Viking in Amsterdam, Wijchen or Ghent

In short, if you’re looking for an idea for a kids’ party in Wijchen / Nijmegen, Amsterdam, or Ghent that will overshadow all others, choose the Strong Viking Family Edition. It’s cool, fun, and promises a muddy adventure that your children will never forget. So, what are you waiting for? Let those battle cries ring out (OORAH!) and buy your tickets for the Strong Viking Family Run now!

The Saga of Flóki

In the mystic realm of Viking lore, where tales of valor and adventure are etched into the fabric of time, there exists a legend that transcends the boundaries of the mortal realm. It is the saga of Flóki Vilgerðarson, a skilled boat builder whose spirit danced upon the dark blue waves of the North, and whose story now adorns the new Strong Viking Finisher Shirt of 2024!

 

In the heart of towering Fjords and frightening steep cliffs, where the wind whispered tales of the untamed sea, lived a skilled boat builder named Flóki Vilgerðarson. His hands calloused from years of shaping timber and his eyes sparkled with the untamed spirit of the North. While others sought riches or fame through conquest, Flóki’s dreams danced upon the waves that stretched far beyond the horizon. 

 

With a heart fueled by the desire for adventure, he crafted a longship adorned with intricately carved dragon heads that seemed to breathe life into the vessel. Under the vast Viking sky, Flóki sailed into uncharted waters, where the sea gods played their ancient games. The wind carried whispers of distant lands, and Flóki, with a gleam in his eye, followed his heart into the secrets of the wild sea.  

 

As the salty breeze whispered tales of uncharted waters, Flóki embarked on his maiden quest into wasteland. The waves, like eager companions, danced around his longship, carrying it towards the horizon where the sun met the endless expanse of the ocean. Flóki’s eyes gleamed with a bled of determination and reverence for the unknown. 

 

Days turned into nights, and nights into days, as Flóki sailed deeper into the unexplored realms. Yet, the sea, a mistress both beautiful and treacherous, unveiled its tumultuous temperament. A storm, born from the wrath of the sea gods, engulfed Flóki’s longship, swallowing the vessel whole. 

 

The ocean floor became his eternal abode. His spirit, forever intertwined with the sea, gazed upwards through the shifting waters. The dragon heads, once fierce and defiant, now lay silent on the ocean floor. The Viking’s spirit, forever entwined with the untamed sea, became a melody in the sagas of Viking lore, a testament to the daring souls who dared to chase the horizon. 

Today, the Saga of Flóki lives on in our Strong Viking legends. Strong Viking participants pay their tribute to the brave warriors who ventured into the unknown with their well-deserved Finisher shirts. We raise our glass in Walhalla to Flóki Vilgerðarson, a legend of courage and determination, to set our own course. “Skål!” to the Saga of Flóki that will forever lead us to the horizon where dreams await those brave enough to pursue them. 

You’ve probably heard: this year, Strong Viking is partnering with Pink Ribbon to support the fight against breast cancer. Every year, more than 17,000 people in the Netherlands, including men, are diagnosed with breast cancer. One in seven women will face this disease. Every year, approximately 3,000 people still die from it, 99.2% of whom are women. This means that about nine people die every day due to the effects of breast cancer.

 

Pink Ribbon raises funds for projects and research to prevent and better treat breast cancer. They do everything they can to make life after breast cancer as pleasant as possible. But they can’t do it alone. Will you help?

 

Together Against Breast Cancer

By participating in Strong Viking, you support breast cancer research. Participation not only means raising awareness about breast cancer, but also contributing to the funding of new research.

 

Pink Ribbon is committed to projects and research to prevent breast cancer and improve its treatment and cure. Additionally, they aim to make life after breast cancer as pleasant as possible. The support of people like you enables scientific breakthroughs and innovations in breast cancer research. That’s why Strong Viking supports Pink Ribbon this year! Thanks to the efforts of all our amazing Vikings, we have already raised more than €25,000. A huge thank you to everyone who has contributed!

 

Get Involved for Pink Ribbon!

What else can you do to help?

  • Buy the special Strong Viking x Pink Ribbon shirt!
    For only €14.95, with €10 directly donated to Pink Ribbon. They can be ordered through obstaclerunshop.com, as an Add-On with your Strong Viking ticket or during the Strong Viking events! We have already seen many Vikings conquer the course in these shirts. Will you join in this fall?

  • Come to our editions in Ghent and/or Amsterdam!
    When you order a drink at our events, you pay a deposit. Not only is this better for the environment, but you can also donate your deposit cup to Pink Ribbon after your drink! Win-win!

  • Get sponsored through your own action page!
    Actively participate and raise donations via a Viking in action for Pink Ribbon action page. Pink Ribbon guides you step by step and gives you all the tips and tricks to make your sponsored participation a great success. Let us know if you raise more than €500, and you will receive a free Strong Viking ticket from us!

Together, we can make a difference. Join us and support Pink Ribbon with Strong Viking! Did you know you can sign up for the special Pink Ribbon starting area during selected editions?

 

Register now for one of the Pink Ribbon start waves!

Mud Wijchen April 20 – 11:40

Water Wijchen June 16 – 11:00

Water Amsterdam 22 September – 11:00

 

 

Under the motto ‘Fit Around the Clock’, KlokGroep focuses on the health and vitality of its employees through various activities and initiatives. Employees are also encouraged to take the lead themselves. Participation in the Strong Viking event with a team from KlokGroep is one such initiative, inspired by an enthusiastic colleague. During the Mud Edition in Wijchen, the time had come, and together they lined up at the starting line!

 

Warming-Up

The day started with a warming-up session. On the grounds of Berendonck in Wijchen, the notorious Strong Viking instructor Cynthia was ready to prepare the participants for the challenge with an effective warm-up. The real challenge began with a high wall that each participant had to climb over, followed by numerous other obstacles that most people could only overcome by working together effectively. And that’s what challenges like Strong Viking are all about: teamwork.

 

Teamwork

For most colleagues, it was a serious challenge; especially the last mile proved to be the toughest. But as team players, the ‘Klokkers’ managed to cross the finish line together. Afterwards, they celebrated their success with a cold beer, as that too is part of the experience.

 

We spoke briefly with Jelte, the initiator who got all the colleagues excited:

 

Who took the initiative and why?

As KlokGroep, we have been participating in Strong Viking for a few years now. I have been taking part myself for years, but I had never experienced it with colleagues before. This year, I thought it would be a fun idea, so I took the initiative to get my colleagues excited about this sportive challenge. We ended up with a great group of 16 people at the starting line.

 

Why would you want to participate with your colleagues?

Strong Viking is a fun activity to get to know your colleagues in a different way. KlokGroep organizes multiple sportive events, but Strong Viking is a unique event where you step out of your comfort zone a bit more—especially with the Mud Edition! This event returns to the roots of KlokGroep; it’s about getting your feet dirty, showing courage, and working together. To reach the finish line, you need to cooperate and push through to the end. That embodies KlokGroep.

 

What was the best part of the day?

It’s hard to pick just one best moment because the entire day was fantastic. If I had to choose, I’d say it was really fun to see your colleagues slogging through the mud while you were doing the same. Moreover, it was great to see how the group kept motivating each other to reach the finish line. Afterwards, having a beer together and reminiscing about all the memories and moments was the perfect end to the day.

 

Do you have any tips for other companies/colleagues?

As a company, it’s always fun to participate in activities with colleagues from time to time. Strong Viking is an ideal event for taking on a challenge as a team. In the weeks leading up to the event, it becomes a well-discussed topic, and you motivate each other to work out and train. It strengthens your bond, so you’ll likely support each other more in the workplace as well. In short, it connects and motivates. Don’t overthink it—just go for it!

About KlokGroep

 

KlokGroep, based in Nijmegen, consists of four affiliates active as developers and builders in the real estate sector: Van de Klok, Novaform, Heilijgers and Adriaan van Erk.

The diversity and knowledge of these companies is our strength. Because we operate in Germany, Poland and almost all regions in the Netherlands, we know the market well and know where opportunities lie. Together, we take on challenges and address major accommodation issues. With a strong financial basis, strength and with an eye for people and the environment. Parent company KlokGroep is the connecting link between the four affiliates.

As KlokGroep, we sponsor various local and international initiatives, associations and (sports) events. The most visible support is the sponsorship of football club N.E.C. in Nijmegen since 2019. KlokGroep has been the main sponsor and our name – at least until 2029 – proudly shows on the N.E.C. jersey.

 

 

Health and vitality

 

Throughout the year, we invest in our employees’ vitality and working pleasure. In September, we add to this with our ‘Healthy Clock Month’. This is when exercise and healthy living take centre stage. Think of Padel competitions, Klok Social Ride; touring bike rides organised for and by colleagues, basketball clinics and, last but not least, the Strong Viking Mud Edition. Besides organising sporting events, vitality is checked via an annual preventive medical examination. You can participate in this voluntarily as a colleague. This way, you know where you stand with your health and vitality. It is important that you feel good about yourself.

Despite its growth to 500 employees divided over various operating companies, KlokGroep is an organisation with an informal working atmosphere, short lines and a large dose of guts. We know where to find each other when necessary, we dare to stick our necks out by asking but also by saying what we think and feel. That way, we achieve our goals together and that also reflects on your results. 

WOW! With more than 150 colleagues at the start every year! If you participated in the Strong Viking Water Edition in Wijchen over the past few years, you’ve probably met the blue-shirts army called Planon! Not only participating in the event is the goal, but a whole preparation cycle ensures that the group of 120 participants appears fit at the start every year! How can a company be so active in the field of sports & vitality, and what are the advantages of a vital company? We spoke to the great Strong Viking driving force of Planon: Manon Loeffen!

 

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About Planon

Most people might think of an international software provider as a boring office building with lots of laptops and IT nerds. This certainly is not the case with Planon. At Planon we compete with the best in the world when it comes to IWMS software. We’re also growing so fast that this year we’re going to open our new building, which will be connected to the existing building by an energy-neutral greenhouse and, not unimportantly, we’ll also get our own gym. In addition, we will also go on a skiing holiday together at the expense of the business, we love a party every now and then and this year we will crawl through the mud on the Berendonck in Nijmegen for the 4th time together.

Strong Viking tradition

The Strong Viking Water Edition has become a true Planon tradition in which everyone participates, including management and director. Nobody is feeling too good to work him or herself in sweat during training and get dirty in the mud. In fact, our director is the one who registers himself as the first participant every year and is at the top of the list of participants. He still insists that this is not voluntary and that I force him to, but let’s say the truth lies somewhere in the middle. And don’t underestimate him. He may call himself an “old” man with the age of 61, but at the start he’s the first to get over the Walhalla wall, crawls through the mud with enthusiasm and if you don’t pay attention he’ll run past you between the obstacles.

Preperations

To prepare ourselves, we start about three months before the run with joint training sessions. These are not ‘feel free to visit’ runs that we agree on from time to time, but it is serious business. Every afternoon after working hours there are two slots of an hour for which you can register, and it is mandatory to attend a minimum number of training sessions before the event. After all, we want to keep the chance of injuries as small as possible and everyone should be able to participate as well. In these trainings we work towards the Strong Viking, in groups of 15-20 colleagues under the guidance of hired trainers. And about three weeks before the run we have a joint training with everyone who has registered, this is the rehearsal of the real deal.

Teambuilding

The best thing about this is that we are working together for three months and for once it’s not about software or customers. Colleagues who normally never speak to each other get to know each other and have a lot of fun together. Nothing is obligated, everything is allowed and everyone can participate at their own level. During our first edition, a colleague who hadn’t competed in sports for five years asked if I thought he would be able to join, because he thought it would be fun. When I asked him why he doubted himself I immediately received his registration. There was no real answer to that question. He was not the only one without a lot of sporting experience and those colleagues are now the fitter employees of the office who still come to the gym every week. There is even one colleague who got so excited that he is now fit enough to run a 100km trail run with me!

How it started

How did it became such a great success? We competed for the first time in 2017. I remember sending the mail asking who wanted to join this challenge. At that time, I thought it would be great if we could gather a group of 20 colleagues who were crazy enough to participate. But nothing could be further from the truth. My mailbox exploded that week and within a week I received 65 registrations. After the many training sessions that year we were all at the Berendonck, about to enter the start wave. Although no one will ever admit this, secretly it was all quite thrilling. There was some hope that the gigantic wall would fall over at the start. But unfortunately, they don’t do that at Strong Viking. The run is a thing you need to do together as a team and that starts by helping each other to conquer the first obstacle. It’s either go over the wall or go home.

Planon Challenge

In the following years our so-called Planon Challenge was even announced in the New Year’s presentation, supported by our own aftermovie, which we still make every year. The goals for 2018 and 2019 no longer consisted out of numbers alone, but a target was also set for the number of participants in the Planon Challenge. Fanatical as we are, we didn’t start with 65, but with 120 colleagues (that’s 45% of the employees in the Netherlands!) and by now you can’t get around all those blue Planon shirts anymore. Every year we all talk about it in the corridors and personal goals are set. Which obstacles we are going to conqueror, which distances we are going to run and which faster group we want to be able to join this year. Our foreign offices have also been infected with the obstacle run virus and they have also participated with large numbers of colleagues in runs in their countries. Last year half of all employees worldwide participated in our Planon challenge.


I can’t wait for us to start preparing again this year. During our first Planon challenge, I received daily updates from my manager about his muscle soreness. A few days after the first training session, he still couldn’t put on his jacket by himself, and he was definitely not alone. But giving up is not in our vocabulary at Planon. So, we laugh about it together and go for another training session the following week. We also enjoy a beer together after our joint training, about three weeks before the run, as part of our team building. After all, we have our own bar in the company restaurant.


And soon, on Saturday, June 13, 2020, we’ll all be at the start of the Strong Viking Water Edition again. Everyone will rise above themselves, no one will be left behind, and we’ll encourage each other to overcome those obstacles. It won’t be the first time that colleagues who initially think 7km is tough end up going for 13km because it’s so much fun. And then there’s the finish, where we wait for each other, hang a Planon medal around each other’s necks, and celebrate because we’ve done it together once again.


Written by Manon Loeffen

Planon is an international software provider headquartered in Nijmegen that markets software for facility and real estate management. Planon supports more than 2,500 customers worldwide in 40 countries and has its own offices in the Netherlands, Belgium, Canada, Germany, France, Sweden, Great Britain, India, Austria, Singapore, Hong Kong and the United States. Planon was founded in 1982 and has over 750 employees worldwide. www.planonsoftware.com.

There’s a lot of distances to choose from, when you’ve decided to participate in a Strong Viking obstacle run. But which one fits you best? We’ve created a guide with all Strong Viking challenges to make choosing the right one easier! Have you picked your ideal distance? Make sure to download the free obstacle run training plan!

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4KM – FAMILY: ‘AN ADVENTURE TO BE PROUD OF!’

The Strong Viking Family Edition is a great way to get moving as a family, and enjoy every second of it. Take the challenge and make unforgettable memories as a family with lots of mud, laughter and obstacles! It is open to kids from 5 years old and for the inner-kid in all of us.

 

The Strong Viking Family distance consists of child-friendly/light obstacles that you may also encounter during the regular Strong Viking editions. Prepare yourself and the kids for lots of climbing, scrambling and crawling! The main ingredient for this distance is: FUN!

 

Fitlevel: Pleasure athlete (1x sport a week).
Average duration: 90 minutes.

4KM – BEGINNING: ‘THE START OF A JOURNEY!’

Since the start of Strong Viking in 2013 our editions are not a race, but a challenge. It’s all about pushing your limits and overcoming obstacles together with friends. An important part of all Strong Viking editions is having fun during a sportive day! 

 

In order to introduce Strong Viking to the less experienced athletes/sporters, we introduced the new distance: BEGINNING (4km). The obstacles you encounter on this course have been carefully selected for this new distance. The obstacles are especially focused on fun and corporation. You will not encounter any extremely difficult or heavy obstacles. It’s all a bit less technical and has a very high fun factor. 

 

Do you not dare an obstacle and/or are you afraid that you will not succeed? No problem! At every obstacle there is a possibility for a by-pass, where you can skip/walk around the obstacle! But… since we always try to push you to your limit, always try to challenge yourself before skipping!

 

Fitlevel: Starting (rookie/sporadic athlete)
Average duration: 60 minuten.

7KM – LIGHTNING: ‘ENJOY THE EXITEMENT!’

If you think the 4km Lightning distance is too short and you’re ready for a bit more, then the Strong Viking Lightning 7km is your perfect next step!

 

The Lightning distance is designed to be accessible for everyone, including those who are newer to sports or exercise. If you don’t work out regularly or only exercise once a week, the Lightning distance offers a great introduction to obstacle running. Expect fun challenges, mud, and plenty of climbing, without requiring extensive strength or fitness.

 

The 7km Lightning distance is ideal for enjoying with friends, family, or colleagues. If you can get a fellow Viking excited to join you, we highly recommend it!

Fitlevel: Pleasure athlete (Exercise 1x per week)

Average duration: 90 minutes

13KM – WARRIOR: ‘REACH VICTORY TOGETHER!’

Vikings were renowned as fierce warriors, and our 13km Warrior distance embodies that legacy. This course will push your personal limits and challenge you to go beyond what you thought possible. Alongside physical obstacles, some of which require technique, you’ll also face mental challenges involving heights, speed, cold, and even claustrophobia.

 

If you’re eager to test yourself and embrace the unknown, the 13km Warrior distance is perfect for you and your friends. It’s also an excellent choice for team-building with colleagues or sports teams.

 

Fitness level: Challenging (Exercise 2x a week)

Average duration: 2.5 hours

19KM – BEAST: ‘CONQUER THEM ALL!’

For advanced and well-trained athletes, we offer the Beast distance (19km). This challenging distance features demanding and technical obstacles that test nearly every muscle group and your overall fitness. The 19km Beast course is unique, with each obstacle differing from the last. Unlike other distances where you might receive help from fellow Vikings, the Beast 19km challenges more individual skills.

 

OCR Series:
For the most dedicated Vikings, the Beast distance (19km) also includes a competitive option: the OCR (Obstacle Course Racing) Series startwave. Here, elite OCR athletes race against each other, aiming to complete the course as quickly as possible while successfully overcoming every obstacle. The OCR Series startwave is the only wave at Strong Viking with published final rankings. For more details, see the next page.

 

Fitness level: Advanced (Exercise 3+ times per week)

Average duration: 3.5 hours (OCR Series: 2 hours)

42KM – IRON VIKING: ‘BECOME LEGENDARY!’

For the most dedicated Vikings, we have the Iron Viking—an incredibly tough marathon featuring 42km and over 100 obstacles. Participants have just 7.5 hours to finish within the cut-off times. Iron Viking competitors wear green racing vests, making them stand out on the course. These vests grant them priority at certain obstacles and often earn them loud cheers and assistance from fellow participants and spectators. 


This is one of our most challenging events, so be sure you’re ready before signing up! While some might call it crazy, we call these participants LEGENDS.


Fitness level: Expert (Exercise 3+ times per week)

Average duration: 6.5 / 7.5 hours

60KM – ULTRA VIKING: ‘THE QUEST TO GLORY!’

Once a year, Strong Viking hosts the most grueling obstacle run on earth: the Ultra Viking. This exclusive event is for those who have conquered the Iron Viking and are ready to push their limits further. The Ultra Viking features 60km and over 135 obstacles, all to be completed in just 10 hours. Only 600 participants can take on this challenge each year, and the location is kept secret until the end of the season. The Ultra Viking editions in 2018 and 2019 sold out, with only 42% of participants finishing within the time limits. Are you ready to tackle the ultimate obstacle run? Then step up and take on the legendary Ultra Viking!

 

Fitness level: Extreme (Exercise 4+ times per week)

Average duration: 9.5 / 10 hours

The following article is written by Dirk & Joeri from PlayX.

 

“As true sports enthusiasts, a physical challenge is no punishment for us. On the contrary, we have dedicated our lives to sport and simply can’t live without it. Nice to meet you, we are Dirk & Joeri from PlayX. Our passion is to help people perform better, push their limits, and become stronger both physically and mentally.”

Let’s Get Started!

For some time now, we’ve been participating in sports events where we constantly push ourselves to the limit. After all, your only opponent is yourself! Of course, this needs to be done responsibly so that your body—the ‘machine’ over which only YOU have control—can handle it.

 

We’ve successfully completed many kilometers on the Strong Viking courses. The journey to the finish line of the Iron Viking wasn’t always smooth, but that’s what makes it fun!

 

Each distance is different and requires its own preparation. But the moment you get the tickets and say to each other, “We’re doing this!” you immediately get that first motivational boost to start with a solid battle plan.

Our Preparation

To be a true Iron Viking, you need to approach the challenge with the right battle plan. A good preparation for a long-distance obstacle run involves several phases, depending on the preparation time. We started our training for the Iron Viking 24 weeks before the event.

 

During these weeks, we focused on interval training combined with distance running. We reduced our running speed and increased the distance, running up to 27.5 km during preparation. Given our sports background, this distance was sufficient for us to complete the Iron Viking. It’s important that the training plan is tailored to yourself and that you listen to your own body. If you need more kilometers to avoid shocking your body during the run, do it!

 

In addition to covering distance, we trained 4 times a week at outdoor locations using our own body weight. It was also crucial to regularly relax to give our bodies adequate rest. Getting at least 7 hours of sleep per night and regularly walking in nature helped with this.

The Last Week Before the Start

Just one week to go. Unlike the other weeks, this final week was not focused on intense training. The key points for this week were:

  • Minimize stress and focus on relaxation.
  • Avoid intensive workouts. Focus on full recovery with adequate movement.
  • Get plenty of sleep the night before the event. This can be challenging due to pre-event nerves, but a good night’s rest is essential for your body and mental state on the challenge day.

From Start to Finish

“I LEAVE NO BROTHER BEHIND!”

There you are… standing before the official Strong Viking oath with goosebumps, ready for the Valhalla Steps. The most important thing during the run is to maintain your own trained pace. If you stick to your battle plan and have the willpower to push yourself, adrenaline will give you the final push to cross the finish line.

 

One of our runners experienced cramps after 19 km. By listening to each other, helping each other, and motivating each other, we managed to keep moving towards the finish. To make our challenge even more thrilling, the weather gods unleashed Heaven and Earth upon us. After hailstorms, rain, icy winds, sore feet, and occasional sunshine, we fought our way to the finish line.

 

Exhausted to the core, with tears of happiness and fatigue, having given everything you’ve got, and feeling that your body is strong enough to endure the effort. Completing the Iron Viking within 7.5 hours was MAGICAL! PURE PRIDE AND A RAW SENSE OF STRENGTH! ON TO THE NEXT CHALLENGE, OORAH!

Looking for an active company outing? Strong Viking is the perfect choice! Many companies, including Interfood, have already tackled the mud with their teams. Tamara van Dooren, Vitality Coach at Interfood, shares insights about their participation with colleagues at Strong Viking.

Interfood at Strong Viking

Why should you participate with colleagues at Strong Viking?

It all starts with teamwork! Creating memories together and facing challenges in a completely different environment fosters stronger connections among colleagues. This bonding extends beyond the event and positively impacts performance at work.

 

How many colleagues joined you at the start?

This year, we had fifteen participants at the start. A great mix of colleagues from various departments took on the challenge together. It wasn’t limited to just one department or a small group. Anyone can participate. Two colleagues ran the 7 km, seven colleagues the 13 km, and six colleagues the 19 km. You don’t need to have the same fitness level; everyone can join at their own pace.

 

What was the highlight of your day?

For everyone, the highlight was definitely crossing the finish line. Facing distances from 7 km to 19 km, staying together as a team, and motivating each other was a significant achievement. Boundaries were pushed, and colleagues got to know each other in a new way.

 

How do you get your colleagues to the starting line?

Hearing enthusiastic stories from your own colleagues sparks interest. Discussions in the break rooms and hallways about who will be on the registration list get people excited. Everyone encourages one another.

 

We also have our own gym at Interfood with professional guidance where colleagues can prepare well. Through challenges and training sessions, they get ready for the Strong Viking run.

 

Is this an annual event for you?

Yes, it’s an annual event for us. It’s so much fun and excellent for team building.

 

When will we see you at the starting line again?

We will definitely be there again next year. We’re already looking forward to it!

 

Lastly: Do you have any tips for other companies considering participation?

I would almost say it’s a must to participate in Strong Viking with colleagues, and we highly recommend it to everyone! Employees stay fit, and it really builds team spirit and collaboration, which positively affects the workplace.

About Interfood

Interfood is a leading global dairy supplier with over 350 employees and 14 offices across all continents.

Interfood is the essential link between global dairy suppliers and customers, continuously creating innovative services and products. For over 50 years, they have brought a unique perspective to the industry.

By making strategic choices and collaborating intensively with all stakeholders, they contribute to a successful and sustainable dairy industry, enabling the world to responsibly enjoy dairy products today and in the future.

Company Outing at Strong Viking

Organize an active team or company outing at Strong Viking! Check our page for groups and companies for all the options available!

 

Not convinced yet? You can use the free team poster to motivate your colleagues! Hang it in a visible place, such as the break room or near the coffee machine.

Since February 2023, SLAM! has been the official media partner of Strong Viking. This means that during our events, you’ll not only see the SLAM! logo… you’ll also hear it! Read below to learn all about SLAM! and why it’s such a great match with Strong Viking.

About SLAM!

SLAM! is the station where you can hear the most energetic pop and dance music of the moment, mixed with the best classics from the ’90s and ’00s. You’ll hear artists like Armin van Buuren, Martin Garrix, Dua Lipa, and Jason Derulo. With concepts like ‘Housuh in de Pauzuh’ to make your lunch break more enjoyable and the ‘SLAM! MixMarathon’ as the pre-party for your weekend, SLAM! keeps the energy high.

 

More than just radio

But SLAM! is much more than just radio. SLAM! also captivates young audiences digitally with interesting, funny, and provocative content on their successful YouTube and social media channels!

With SLAM!, you ride the energy of the moment. SLAM! is freedom. No fuss, because you already have enough on your plate. SLAM! celebrates life with you in everything they do on radio, TV, online channels, and at events (now also at Strong Viking events). SLAM! is not a traditional brand. They prefer to do things differently. They are quirky, push boundaries, and are bold!

SLAM! x Strong Viking

In this stream of positive energy, SLAM! and Strong Viking find each other. Together, we are going to make the Strong Viking experience even more intense, turning it into a real party.

Be sure to tune in to SLAM! With the best music and live sets from the top DJs to make your day just a bit better. You might even hear the new Strong Viking radio spot!

Slam FM DJ booth bij Strong Viking Nijmegen

Will you soon participate for the first time in a Strong Viking event and do you not yet know exactly what to expect? Then read on as we share with you 9 Viking tips to successfully overcome our obstacle runs.

9 tips for your first obstacle run

Train yourself to Walhalla

If you have little or no experience with obstacle courses, having good basic fitness will ensure that you can tackle the course with more enjoyment. Additionally, some extra muscle strength will benefit you. Start training early and gradually increase your pace and muscle strength. You can easily do this with the Strong Viking Obstacle Run training plan.

Leave your ego at home and use your Viking attitude

Yes, you read that right! Covering kilometers with obstacles can be quite exhausting, no matter how hard you’ve trained. But there’s a simple way to avoid this! At some point, you’ll notice that you can’t maintain your initial pace anymore. Some Vikings might disappear ahead of you. But that’s perfectly okay!

Choose a pace that you can keep up with, walking for a while is perfectly fine too! The most important goal is to reach the finish line. You don’t have to be the fastest. Odin will welcome you with open arms in Valhalla anyway! If you’re unsure which distance to choose, read here to find out which distance suits you best!

Wear good shoes!

If you’re participating in Strong Viking for the first time, old sports shoes lying at the bottom of your closet are a good option. However, make sure to choose sports shoes with gripso you don’t slip too easily. Participating in obstacle runs more often? Invest in good obstacle run shoes!

 

Did you know that you can lace almost all sports shoes in a certain way so that they stay nice and tight during the run? Sports shoes often have an extra eyelet, which many people think is just for show. But that’s not the case; they have a very useful function! The extra eyelet ensures that your feet don’t slide in your shoes. This helps prevent blisters and sore toes!

 

But how do you tie your laces?

1. Make sure your laces are on the outside in the second opening from the top.

2. Pull both laces on the current side where they are now through the top opening, so they come back to the inside. This will create loops.

3. Take the opposite lace through the loop and do the same in reverse.

4. Tighten the laces. You will notice that a kind of brake is created which keeps your laces tight.

5. Tie your laces as you normally would and say goodbye to foot pain!

Are you planning to participate in an obstacle run more often? Then Salomon’s Trail Run shoes are the perfect investment for a successful run. Because the laces in Salomon’s Trail Run shoes are made of strong elastic and can be tightened with one movement. Say goodbye to your loose laces forever!

Choose the right clothing

It’s no secret that you’ll get wet and muddy during the run (if you’ve done it right, of course!). It’s important to keep your body as warm and dry as possible, so wearing suitable clothing for an obstacle run is crucial. Tight clothing helps prevent snagging and makes running in wet clothes more bearable. Breathable sportswear made of polyester dries faster and helps maintain your body temperature stable! 

 

Wear gloves & good socks

These are not the sexiest clothing items to purchase, but this does not make them less essential. The mud at our obstacle runs is very thick and well… muddy. The ground can also contain small stones and twigs, so gloves always come in handy. In addition, there is nothing more annoying than sagging socks which can also cause blisters (Ouch painful!). Did you know that for running and trail running you can get special socks?

Don’t forget your towel!

You never guessed it! But, one of the most forgotten items is the towel. You do not only get wet on the parcours. You can also rinse off the mud after the run. Even if you don’t want to take a shower (ugh!), it’s always handy to have something dry and warm to wrap yourself in (a dry robe or bathrobe is also nice).

Get rid of those wet clothes!

After the run, your clothes will be wet and covered in mud (if you did it right!). So, before you sit down and have a few drinks with your Viking buddies, be sure to put on warm and dry clothes. Don’t forget underwear and clean socks! Also, make sure you bring something to pack your wet stuff in. Big garbage bags are great, just don’t forget to unpack everything once you get home (you really don’t want to find out what your stuff smells like after a week).

Eat well before you work-out

It’s very important to eat a nutritious meal before exercising!Eat like the Vikings used to: Lots of meat and fish (salmon!), apples, berries, and nuts. Additionally, the Vikings often ate bread, vegetables, eggs, and cheese. So, aim for a balanced meal with carbohydrates, sufficient protein, and healthy fats!

Turn on your Viking mode!

 Don’t forget to bring that Viking attitude, you know, the one you had when you signed up; that determination and motivation. You don’t have to be the best, you just have to give your best and have fun!

Never forget the Viking Pledge, go for it and Odin will be proud of you! Before you know it, you will be drinking beers with your Viking buddies in Valhalla. OORAH!!!