The Spartan Way

A Spartan Race is an obstacle course race designed to inspire teams and individuals to step outside their comfort zone, work as a unit and back their ability to overcome physical and mental challenges. They’re currently being run in more than 25 countries, with over half a million active racers. That makes it the world’s number-one obstacle race series.

Spartan racers aren’t satisfied by fun runs. They want the challenge of climbing over walls, throwing spears, crossing creeks and sliding down muddy banks with mates. It’s addictive and adrenalin-charged, and it has spawned a growing community that trains together, races together and continually shares and supports new ways of preparing for the next event.

How fit do you need to be? Like any sporting event, some training will add to the overall experience and ensure you finish strong, but the 7Km Spartan Sprint course (you’re not expected to sprint it!)  is manageable for anyone 15-65 with a base level  of fitness. For those wanting to take it further, the 14km Super course makes for a more endurance-focused challenge.

Here are ten Spartan Race training tips from adventure racer, running coach and Spartan Race Australia CEO Max DeLacy.

1. Nose for breathing, mouth for eating. A Spartan Race requires you to run, climb, balance, jump and swing. To do this effectively, you must breathe efficiently. Spartan soldiers were taught to run holding a little water in their mouth to remind them to only breathe through their nose.
2. One leg is better than two. Single-leg exercises like lunges and step-ups not only balance our leg strength, but engage ankle, hip and knee stabilisers. If one side feels weaker, simply start and finish on that side.
3. Slow is smooth and smooth is fast. If you feel more unstable on one side, slow the exercise down and focus on smooth movement.
4. Get a grip. Obstacles like monkey bars, rope climbs, farmer’s walks and Hercules hoist all require a strong grip. Practise a farmer’s walk holding dumbbells or kettle bells with a standing hold to failure on the final set. Time yourself and see the gains!
5. Love your burpees. Add them between strength or cardio sets. Begin with ten reps and build up to 30 per set. Ensure chest to ground at the bottom and a jump with overhead clap at the top – 100 burpees at the end of a hard session done in sets of ten with ten seconds’ rest adds physical and mental strength.
6. Train with friends. Spartan warriors fought first and foremost for each other. Train as a team to keep each other motivated and accountable.
7. Learn to climb a rope. It’s the obstacle most racers struggle with, but the right technique and 15 minutes’ practice will have you up a rope without relying on upper body strength. Your local CrossFit box or gymnasium will be able to help.
8. Cold water dousing. Since the days of Sparta, cold showers have been used to improve circulation, fight off infections and steel the mind. They will also condition you to the cold water you may need to negotiate during the race.
9. Bunny hell. Powerful glutes will have you running, climbing and jumping like one of the 300. Bunny hops (aka frog jumps) will give you explosive strength and a great butt. Include four-five sets in your workout and increase the distance as you get stronger.
10. Think hard-core. It has become a buzz word, but “core” (I prefer to think “trunk”) work is key. Work up from a static bridge hold (face up and face down) to spider crawls, superman, windmills and Turkish get-ups.