Monday, March 26, 2012

Ruckus St. Louis Training Guide: 40 Days Out

Believe it or not, Ruckus St. Louis is only 40 days away. Are you doing everything you can to prepare for this year’s craziest, muddiest and most challenging obstacle course yet? Or are you sitting on the couch, eating potato chips and saying, “I’ll start tomorrow?”

Forty days isn’t a lot of time to build your endurance up, but it is long enough to train your body for the Ruckus Heater and the RuckusChallenge. If you start today, your endurance will be increased by the time Ruckus St. Louis begins on May 5th. But how can you build your endurance up in just 40 days?

It’s time to begin your Ruckus training! Here’s what we recommend 40 days out from competing in Ruckus:

Slower-paced, longer runs
Start off training by incorporating long, slower runs into your regimen this week. Try to build up the distance toward the middle of the week (Run 2 miles Monday, 3 miles Tuesday and break Wednesday), then go backwards for the rest of the week (Run 3 miles Thursday, 2 miles Friday). The following week, try 3 and 4 milers. Before you know it, you’ll be up to more miles than you ever thought you could complete! This will help build up your endurance, but also allows you to recover in between the tough runs.

Incorporate some interval training
Once or twice a week, try out some interval training. Intervals (a combination of jogging, walking and sprinting) help build endurance even faster. Try doing intervals for 20 minutes at first, and then work your way up. Sprint for one minute, jog for 2 minutes, walk for 1 minute and then repeat until you just can’t take the sprints anymore!

Start eating your veggies and drinking yourwater
Incorporate a healthy diet in your Ruckus training. Here’s are some quick tips for your training/eating plan:
  • Never run on an empty stomach! You need energy to power through those runs. Eat at least one hour before you run—and be sure to pack in the protein!
  • Eat within 30 minutes of completing your run to maximize your window of recovery. Get the energy you need by eating 80% carbohydrates with 20% proteins.
  • Hydrate, hydrate, hydrate! Drink water until you’re full.

Bring on the obstacles!
Although no Ruckus runner knows exactly what to prepare for when it comes to the obstacles, there is a way to train for the difficult challenges that lie ahead! How? Weight training! Lift weights on the days that you do not run to beef up muscle and improve your strength. When weights aren’t an option, try out some body weight exercises like pushups, pull-ups, dips and plank holds. And don’t forget the abs!

We’re 40 days out, Ruckus St. Louis runners! Are you preparing?

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