So you’re ready to run your first Spartan race but not sure where to start? There are two primary components of a Spartan race that you’ll want to consider training before race day. In this article, we will talk about those two major components and how to use your home gym to train for your first race.
Training for a Spartan Race
Running
First, most of the race is trail running, with variable terrain depending on the route. Some landscapes may be relatively flat, while others can include massive mountains that you’ll need to hike up. There are three types of Spartan races: the Spartan Sprint (3+ miles), the Spartan Super (8+ miles), and the Spartan Beast (13+ miles). It is vital to get miles in before competing in your first race.
Pulling Strength
In between your trail running, there will be several obstacles along the way. The majority of these obstacles include pulling. Whether it is pulling your body over a wall to get to the other side, pulling yourself up a rope, or climbing across a rock wall, it is crucial to make sure you are prepared with arm, shoulder, back, and grip strength.
Using your Home Gym to Train for your Race
Are you unable to get out on the trails due to weather, schedules, or kids? Don’t worry. There are plenty of ways to train for your race with a home gym.
Treadmill Hills and Intervals
One of the best ways to train for your race at home is to invest in a treadmill since most of the race includes running. Utilize the interval/hill workouts on your treadmill. Spartans are different from regular road races because, rather than running at the same speed for 13 miles, you will find yourself starting, stopping, sprinting, jogging, and climbing over whatever is thrown at you. By doing interval training and hill workouts, your heart, lungs, and muscles will have better strength and endurance to withstand the challenges. You’ll thank us later.
Build Pulling Strength
Since most obstacles will require some sort of pulling motion, make sure to incorporate pulling into your training. If you have a pull-up bar or a squat rack with a bar, you can utilize it by doing any pull-up form—weighted, strict, or modifying with a band or a box underneath you. If you do not have a pull-up bar, you can also do upright rows, bent-over rows, inverted rows, and other exercises with dumbbells to gain pulling strength.
Grip Strength
The final key aspect to being prepared for your race is making sure your hands are ready. One of the worst things that can happen is tearing your hands on the first rope climb and dealing with the pain for the race’s remainder. Use your hands at home with active and dead hangs on a pull-up bar or by doing farmer carries. Farmer carries are when you hold two kettlebells or dumbbells next to your sides and walk. You can also use a lacrosse or tennis balls to grip to strengthen the wrists.
Conclusion
Training for your first Spartan in your home gym can be fun, convenient, and effective. Utilize your cardio equipment, incorporate interval and hill training, and work on pulling and grip strength to be prepared for the unknown obstacles that will be in your specific race.
