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  • Running events, tough mudder, warrior dash, etc

    I have a warrior dash that I'm doing in July and I'm curious as to if the primal fitness regimen is enough to get my strength up to where I need it to be for the event. I've also added in the use of a medicine ball for certain body weight movements for added weight and resistance. In terms of running I am doing a walk/run training interval program to avoid as much chronic cardio as possible.

    Is there anything else that I should be taking into account for getting my body into tip top shape in the next 5 months?

  • #2
    Congrats on registering for a Warrior Dash! I've done the Mudathlon (same as the Warrior Dash, just a different company and charity) and it's so much fun! The good thing about the 5k-length races like the Warrior Dash is that the running is broken up so much that you will rarely be running for more than a quarter mile at a time. I didn't train for my race at all and even with crappy upper body strength, I survived to tell the tale!

    Anyway, how is your current fitness level? How far can you run? (For Warrior Dash, you only really need to be able to run a mile or two without feeling like death afterwards. No biggie.) Can you do monkey bars? Can you pull your own body weight over a wall? Also, do you have teammates or will you be going at it alone? I did mine alone and was scared I'd get stuck at a high wall or something, but people are extremely friendly and helped me out. Another team even "adopted" me and ran with me through the mud across the finish line!

    Bottom line: Just start small. Do some sprints, run a mile or two a couple of times a week, and work on your upper body strength if you are lacking there. You only really need to do body weight exercises because, well, you're only going to be lifting your body on the obstacles!

    I'm doing the Tough Mudder (10-to-12 miles with obstacles just like the Warrior Dash) in May so I, too, will be spending the next few months training... I know what you're going through!
    >> Current Stats: 90% Primal / 143 lbs / ~25% BF
    >> Goal (by 1 Jan 2014): 90% Primal / 135-ish pounds / 20-22% BF

    >> Upcoming Fitness Feats: Tough Mudder, June 2013
    >> Check out my super-exciting journal by clicking these words.

    Weight does NOT equal health -- ditch the scale, don't be a slave to it!

    Comment


    • #3
      I would definitely take some time to get acclimated to doing things on a trail, and uphill, downhill, etc. I would actually try to make that my primary focus.

      I also wouldn't be so hesitant to do some chronic cardio, the dangers of that are when you do it for years upon years, not for a month or two in preparation for an event. Be smart about it.
      I used to seriously post here, now I prefer to troll.

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      • #4
        I've done 5k's in the past (not with obsticles) so the running I'm not really concerned about, but it has been a good while since I have done any real running (apart from the training that I just started recently) Before I was averaging around a 9.5 minute mile, which isnt great but its fairly decent.

        Right now outdoor running is difficult, being that I have to compete with snow and ice so I'll be sticking to the gym until spring.

        My primary concern right now lies in my upper body strength, as it is pretty much useless. Any thoughts as to what I can be adding to get my upper body strength at least somewhat decent in 5 months?

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        • #5
          If you have even a moderate level of athleticism you can do Warrior Dash. The shorter mud runs like WD are just a good time. If you are dead set on getting the best finishing time possible, you'll have to register for the 8:00 am start time and start in the front of the line, because after that there is almost always a back log of people waiting to start the obstacles.

          When I did it there were literally 300 pound girls doing the "race" and they were having just as much fun as everyone else.

          There were a couple obstacles where having a partner or team would have been easier than going alone, but one of the best parts about these events is that other participants are willing to help out a stranger.

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          • #6
            i'm looking for a friend to join me at a local WD on 16 March. It's got an entry-fee deal going on one of the deal sites today. So far, no dice!

            yeah, I can't find anyone. . . lol

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            • #7
              Originally posted by zoebird View Post
              i'm looking for a friend to join me at a local WD on 16 March. It's got an entry-fee deal going on one of the deal sites today. So far, no dice!

              yeah, I can't find anyone. . . lol
              As I mentioned in my comment, I ran my Mudathlon by myself - no team, no nothing - and plenty of people helped me along the way, boosting me over walls and holding my hand to pull me up a muddy hill. No worries!
              >> Current Stats: 90% Primal / 143 lbs / ~25% BF
              >> Goal (by 1 Jan 2014): 90% Primal / 135-ish pounds / 20-22% BF

              >> Upcoming Fitness Feats: Tough Mudder, June 2013
              >> Check out my super-exciting journal by clicking these words.

              Weight does NOT equal health -- ditch the scale, don't be a slave to it!

              Comment


              • #8
                My biggest thing is that I want to be strong enough to do all of the events on my own, and maybe even be the person that is fit enough to help other people through the events. I don't like awknowledging that I can't do things...lol

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                • #9
                  Originally posted by Neanderthal Betty View Post
                  My biggest thing is that I want to be strong enough to do all of the events on my own, and maybe even be the person that is fit enough to help other people through the events. I don't like awknowledging that I can't do things...lol
                  keeping up with the cardio is good, but a lot of mud runs aren't really about running...so i would make that your secondary goal (also, i agree with iniquity that you should get off the road and try some trail running, and do some hiking). for the obstacles, you want to focus on calisthenics: pull ups, pushups, squats, dips, etc. probably the best thing you can do is incorporate those into your running. run in intervals and do those exercises in between, even if it's just a few. then, once you're back outside, keep the intervals, but go on trails and climb trees or jump over rocks, do pull ups on tree branches.

                  the obstacles at most warrior dashes aren't crazy. they are usually pretty safe, and more about challenge by choice than physical prowess. there are climbing walls, cargo nets, balance obstacles, tunnels, and things to jump over and craw under...plus the mud. so focus on those exercises that will help you move your body over, under and through things.
                  http://www.marksdailyapple.com/forum/thread60178.html

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                  • #10
                    Originally posted by primalrob View Post
                    the obstacles at most warrior dashes aren't crazy. they are usually pretty safe, and more about challenge by choice than physical prowess. there are climbing walls, cargo nets, balance obstacles, tunnels, and things to jump over and craw under...plus the mud. so focus on those exercises that will help you move your body over, under and through things.
                    Agreed 100%. During my Mudathlon, there were only three obstacles I struggled with - monkey bars over mud, climbing over the high wall, and climbing up a very very slippery and muddy hill - one of which I couldn't do at all (monkey bars). Even with my really crappy upper body strength, I was able to jump up and grab the top of the high wall, pull myself a teenie bit, then someone grabbed my wrist and pulled me over. The muddy hill was hard just because of the mud, but being able to hold onto the ropes and pull myself little by little (with plenty of folks pushing me from behind at times!) helped me get through it.

                    As already mentioned, it's definitely less about the running and more about the obstacles, and even then there are plenty of people to help you!
                    >> Current Stats: 90% Primal / 143 lbs / ~25% BF
                    >> Goal (by 1 Jan 2014): 90% Primal / 135-ish pounds / 20-22% BF

                    >> Upcoming Fitness Feats: Tough Mudder, June 2013
                    >> Check out my super-exciting journal by clicking these words.

                    Weight does NOT equal health -- ditch the scale, don't be a slave to it!

                    Comment


                    • #11
                      I've run two Tough Mudders now and can safely say that if I'd stuck to Primal Blueprint Fitness, I would have been able to do a smaller race, like Warrior Dash, with no problem. The main thing is to make sure you are getting some type of interval on your moving slow days (hills, trails, etc.) and really sticking to the strength training and sprinting part.

                      If you aim to do a Tough Mudder or something else in the 10-12 mile range with a bit tougher obstacles, AND the goal for you is to get through the race plus the obstacles, then I feel you need to up the ante in training. I started Crossfit 2-3x a week for my first Tough Mudder and handled the running just fine even without never having run that distance before. The second one, I bumped Crossfit up to 4-5x a week and ran it faster than another guy that was a marathoner (oh, yeah, and he couldn't pull himself up over the 6 ft. walls ).

                      Not saying if you want to do a longer race you gotta do Crossfit, but definitely HIIT with some significant compound movement strength training would help. For the 5k length races, PBF should be fine, especially since crowds are usually big and you get some decent rest time. Good luck!
                      ~All luck is earned in the end.~

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                      • #12
                        I just want to get this thread a bit more active again!

                        My Tough Mudder race date just got moved from mid-May to early June. Luckily the new date still works for me!

                        My "I hate running because it's too high impact!" boyfriend has signed up, too. He's not in very good shape at the moment and believes that his great swimming ability (he used to be competitive years ago and can still swim circles around me) can translate into great running ability. He does rock-climb, so he definitely has that advantage.

                        Has anyone found that rock-climbing (even in a rock gym) helps with upper body strength and, thus, can help me pull myself over a high wall??
                        >> Current Stats: 90% Primal / 143 lbs / ~25% BF
                        >> Goal (by 1 Jan 2014): 90% Primal / 135-ish pounds / 20-22% BF

                        >> Upcoming Fitness Feats: Tough Mudder, June 2013
                        >> Check out my super-exciting journal by clicking these words.

                        Weight does NOT equal health -- ditch the scale, don't be a slave to it!

                        Comment


                        • #13
                          Upper body strength certainly helps, but I found when I did Tough Mudder that the walls were all about technique. The only people who got over them unassisted were people who took a running jump at them, and looked like they had done it before and knew the right technique. Maybe there's a cement wall somewhere you can practice on?

                          About the running--at my TM, nobody ran the whole thing. I suppose it depends on what your course is like, but I did the Poconos course and it's basically on and around a mountain. It's a frickin' mountain climb. We certainly ran the flat parts, but nobody ran up the mountain, it was just too steep.

                          I thought the obstacles were definitely the easy part of my Tough Mudder. I mean, they were hard, but not physically--they were mentally challenging and hard from a balance or technique standpoint. For instance, I had simply never swung on rings before, and didn't have the technique down, so I lost the momentum like two rings in and dropped into the water. Or the one where you have to walk the balance beam across the lake--I lost my balance halfway and fell. But as far as physical fitness went, the only truly challenging obstacles were the walls. The HARD part of Tough Mudder was mountain climbing for thirteen miles, haha.
                          Last edited by heatseeker; 02-12-2013, 10:59 AM.

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                          • #14
                            Thanks for the reply!

                            Mine's going to be in New Hampshire at a ski resort (obviously sans snow)... so I anticipate it to be quite mountainous! Eep!
                            >> Current Stats: 90% Primal / 143 lbs / ~25% BF
                            >> Goal (by 1 Jan 2014): 90% Primal / 135-ish pounds / 20-22% BF

                            >> Upcoming Fitness Feats: Tough Mudder, June 2013
                            >> Check out my super-exciting journal by clicking these words.

                            Weight does NOT equal health -- ditch the scale, don't be a slave to it!

                            Comment

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