This January, the entire month of Spartan WODs was designed as a 31-day workout plan to leave you feeling ripped, ready, and confident to conquer any Spartan Sprint race in 2014. Today, we run outside as we revisit this staple Spartan WOD.  Share this WOD if you plan on completing it today or within the month.

If you want to find the entire months WOD schedule, check out the program and sign up here: http://bit.ly/SpartanBootCamp

Sign up for your Spartan Race today: http://bitly.com/SpartanRACE

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Stretching 101

by Spartan Coaches

For most obstacles in a Spartan Race, your ability to bend will keep you from breaking. This is because stretching is related not only increased flexility and range of motion, but also injury prevention. This is why a Spartan stretches daily.

Do the following stretching routine to help you maintain flexibility. It will only take a few minutes, and you will feel better afterwards.

Fire Jumping Stretch Routine

1. Hip stretch – Lay on your back with your knees bent and your feet flat on the floor. Squeeze your butt and raise it off the ground so that your knees, hips, and shoulders are in one straight line. Hold for 10 seconds, and repeat 10-20 times. This will help wake up your hips and glutes, and warm you up for the next stretch.

2. Squat Stretch – Keeping your feet flat on, simply squat down so that your butt nearly touches to floor. Do 6-8 repetitions of this, pausing for 2 seconds at the bottom of the squat, attempting to maintain a tall spine.

3. Toe Touch Stretch - Once you’ve squatted a few times, and have your ankles, hips, and spine all working together, the stage is set for a toe touch. Do 10 repetitions, bending your knees as much as you need to, but not more than you have to. After each toe touch stand tall, straight up and down, and reach overhead as high as you can, squeezing your butt.

Other Stretches
1.  Delt/Pec Stretch – Put your hands behind your head and stretch your elbows back as far as you can. Do this 3-4 times, holding your elbows back for 2 seconds.

2. Standing Quad Stretch - Kick a foot up behind you and grab your toes with your hand. Try and point your knee straight to the ground. Stretch both legs a 3-5 times.

 

Somethings to keep in mind:

1. Move progressively through the range of motion.

2. Have the movement controlled at all times.

3. Do not risk poor technique for additional range of motion.

4. Repeat unilateral stretches on both sides.

More Advanced Stuff


Why You Must Stretch

Warming Up – Pre Workout Stretching Routine

Cooling Down – Post Workout Stretching Routine

 

 

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Spartan FOD Update

Spartan Race is proud to be a portion of your email diet. We’ve cooked up the Spartan Food of the Day emails for over a year, trying to highlight healthy raw foods, and giving you suggested ways to combine and prepare them.

Survey results are in, and we were glad to see that you echoed many of our own recent thoughts on elevating our nutritional and culinary game. We are bringing even more to the table.

Starting Sunday we will initiate a new weekly FOD format, delivering you even more content per serving. We will feature a specific Food of the Week, that you can stock up on during your weekly hunting and gathering sessions. This will help with Sunday night food preparations and planning.

In one place we’ll give you even more intel on the foods that you should select when working your way through the grocery store. We’ll even give you Sprint, Super, and Beast level recipes for when you get home, and for later in the week.

Our goal is to make you succeed at our races. Nutrition is a huge factor towards getting you to the finish line. During the week use this email as a reference point for daily food choices. You need to be ready for race day, and nutrition is a huge factor in race success.

Your workout is the product of the foods you eat. Your race is the product of our both your workouts and your nutrition. Up your game by upping the quality of the foods you consume. You have to work on your nutritional habits, just like your your training habits.

We’re here to help. Sign up for the FOD if you haven’t already. And sign up for the Spartan WOD (Workout of the Day), too, to best execute on those calories.

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This January, the entire month of Spartan WODs have been designed as a 31-day workout plan to leave you feeling ripped, ready, and confident to conquer any Spartan Sprint race in 2014. Today, we run.  Share this WOD if you plan on completing it today or within the month.

If you want to find the entire months WOD schedule, check out the program and sign up here: http://bit.ly/SpartanBootCamp

Sign up for your Spartan Race today: http://bitly.com/SpartanRACE

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This January, the entire month of Spartan WODs have been designed as a 31-day workout plan to leave you feeling ripped, ready, and confident to conquer any Spartan Sprint race in 2014. Today, we run.  Share this WOD if you plan on completing it today or within the month.

If you want to find the entire months WOD schedule, check out the program and sign up here: http://bit.ly/SpartanBootCamp

Sign up for your Spartan Race today: http://bitly.com/SpartanRACE

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It’s easy for us to make excuses. We use our schedules, our weight or our age as limiters to keep ourselves from doing things that we are simply too afraid to attempt. But there are people out there who are dedicated to breaking us of these beliefs. One such man is Stefaan Engels, a 51 year old man who, in 2011, ran 365 marathons in 365 days. When asked why he wanted to accomplish such a feat, Mr. Engels explained, “I wanted to inspire people by showing that if I could run a marathon a day for an entire year, that anyone could run or bike a little each day or do something about their weight problem.”.

At 49 years old, Mr. Engels was no spring chicken. However, he explained that the challenge wasn’t so much physical as it was mental. He kept his pace slow and steady, making sure to remain in the moment and not think about the next day’s race. His record broke that of Japanese runner Akinori Kusuda, who ran 52 consecutive races. At age 65.

If Mr. Engels 9,569 miles teach us anything, it’s that the only thing holding us back is the belief in ourselves. If you are able to conquer the mental obstacles that stand in the way of yourself and action, then the physical obstacles don’t stand a chance. We are all capable of so much more than we give ourselves credit for. It’s time that we start to prove it. And it all begins with a single step.

Start your journey. Sign up for a Spartan Race here.

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We’ve all been there: You just crossed the finish line and the only thing that’s more important that that medal being draped around your neck and a congratulatory hug from the friends and family is FOOD. Mixing running and extreme cardiovascular-intense obstacles, Spartan Racers can burn thousands of calories along the course. So it’s not surprising to experience hunger that borders on insanity! However, it seems like this mom from Nebraska may have all our hungers beat. She destroyed a 72oz steak in under 3 minutes. We don’t recommend speed eating (although at least she was eating paleo).

If you’re hungry to get hungry, find your race today. Your steak is waiting.

SIGN UP NOW

Additional Stories
Burpees are good for your health

Forget The Meat: A Guide to Eating Raw Food  

The Definitive Signs That You Are A Spartan (Sorry, there is no cure) 

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Let’s face it – When it comes to running, sometimes we can’t make it to the gym. Other times it’s so cold out (Polar Vortex, anyone?) that it endangers your health. Or you just don’t want to. We get it. But that doesn’t mean that your fitness must suffer.

A personal home gym or treadmill notwithstanding, our homes don’t seem like the most hospitable spaces for a jog. However, there are multiple ways that you can still simulate a run using some creativity. And with the #Spartan30 “Run 1 Mile a Day for 30 Days” Challenge underway, we want to supply you with some ways to completing your runs from the comfort of your home.

RUN IN PLACE
Although Spartans are not huge fans of the Romans, they did have a few tricks worth adopting. When the Roman army would march to and from battle, they would count how times they took a step on their left foot. When soldiers reached 1,000 steps they knew they had walked a mile. Hence, 2,000 steps equal a mile walked. This can be performed from anywhere in your home. What’s more, you can throw in movements to enhance this workout such as high knees and lunges. A 190 pound man can burn over 510 calories an hour running in place, not to mention you can watch 300 all the while.

RUN THE STAIRS 
Many Spartan Race courses climb up and down mountains and it’s likely your afternoon jog will encounter elevation. Rather than bundle up, take a tumble and end up like Otzi the Iceman, stay indoors and attack your staircase. Sprint up the stairs, pumping your arms all the way to the top. Use the walk down as your rest period. Try performing 15-20 stair sprints in a set. To run a mile, you’d have to complete approximately 526 flights on conventional 15 step stairway. Time to take a deep breathe (oh yeah, don’t forget to keep breathing!).

SPRINT INTERVALS
This method requires a bit more space – the type that can be found in a basement or garage – and focuses on building your fast-twitch muscles necessary for making quick movements on the course. Clear a runway that will allow you to push your speed  beyond a jog, making sure that your floors surface is not slippery. Also, make sure to put the dog in the other room, it’ll try and join in. Starting at one end, quickly sprint until reaching the other end. Anticipate the turn and, using your hand if necessary, pivot on your back foot and change direction. Sprints are great for burning fat and will prepare you for the short bursts of energy necessary to topple gladiators at the end of a long race.

SIMILAR LINKS
Join the #Spartan30 Mile a Day Challenge

Find a Spartan Race near you

Burpee Calculator Shows Workout Equivalent to Common Junkfood

 

 

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This January, the entire month of Spartan WODs have been designed as a 31-day workout plan to leave you feeling ripped, ready, and confident to conquer any Spartan Sprint race in 2014. Today, we run.  Share this WOD if you plan on completing it today or within the month. 

If you want to find the entire months WOD schedule, check out the program and sign up here: http://bit.ly/SpartanBootCamp

Sign up for your Spartan Race today: http://bitly.com/SpartanRACE

Live the action. Find your race and sign up today. 


 

Spartan Race is an obstacle course racing series built for people who want to push themselves, conquer a challenge and have fun! With three lengths – Spartan Sprint (3+ miles, 15+ obstacles), Super Spartan (8+ miles, 18+ obstacles) and the Spartan Beast (13+ miles, 25+ obstacles), racers of all levels of fitness can participate. With workout and food programs to prepare you, Spartan Race isn’t so much about race day as it is about everyday. Come find out why hundreds of thousands of people proudly call themselves Spartans!