How to Taper for the Ruckus

You may be able to get away with procrastinating for high school exams, college finals or that big project you have to present to the company.  But when it comes to training for a  mud run or obstacle course, it’s important to not put off your training!  You simply can’t wait until the week before the competition or race to kick your training into high gear; in fact, you should be doing just the opposite.

What is taper?  

Following weeks of proper preparation, we suggest taking the seven days before your Ruckus run to practice what is known as tapering.  This means that instead of pushing your body to the limit right before race day, you should reduce the distance and volume you run to allow for optimum performance come race day. 

What are the benefits of tapering?

Tapering has not only physical, but mental advantages as well.  The final week spent tapering leads to improved muscle glycogen stores, expanded blood plasma and repaired connective tissue.  All of these things need “taper time” to build back up after intense training.  In addition, the week of relaxed training builds mental confidence for the impending race.

Big, fancy scientific terms aside, tapering is so effective because training usually involves working your body and mind to exhaustion daily, and not allowing time for full recovery.  We want to make sure that before taking on our challenging obstacles (especially all you with eyes set on the competitive Champions Heat), you are at the peak of your abilities.  You’ll need all the strength you can get!

How should I taper for the Ruckus? 

We suggest the following tapering plan for all of our serious Ruckus runners out there: 

• Six and five days before competition, reduce your training distance and volume to 75%.
• Four and three days prior, work at 50% of your training level.
• On your last day of training, two days before Ruckus, take it easy at 25%. 

You will then want to completely take off the day prior to competition in order to give your body ample recovery time.  Then, come the next morning, you will be ready to have all of that training pay off.

For our future Boston Ruckus runners, your week of tapering will begin June 9, so make sure to continue your training, and the results will speak for themselves!  

Swap Your Cover Photo for a Chance to Win a Free Ticket to Ruckus Boston!

Want to win a free ticket to Ruckus Boston?  Now's your chance!  Simply swap out your Facebook cover photo for our Ruckus image (above) and you could win!  Here's what you need to do:

• Upload the image (above) as your Facebook cover photo
• Tag Ruckus Sports in the photo
• Leave a comment here
• If you win, we will notify you via Facebook!

Many will enter, only 5 will win.  So what are you waiting for?  Swap out your cover photo and show your Ruckus pride!  It may earn you a free ticket (or a reimbursement if you've already purchased your ticket) to Ruckus Boston on June 15 & 16.  Good luck!

Follow us on Twitter too! @RuckusSports

Boston, Ruckus is Headed Your Way!

With the first of the 2013 Ruckus runs now in the books, we look forward to the next location: Boston!  Yes, we are headed eastward to bring the mud, obstacles and fun to one of the busiest and coolest cities in the nation. 

With just over two months before the big dates (yes, there are heats on both June 15 and June 16), there is still time to get to training, and more importantly, sign up.  Spots are filling up quickly, so get your team together (or sign up individually) and select your heat time.

Ruckus Boston has a little bit of something for everyone – Ruckus Mini for the kids, the 2-mile Heater race for competitors of all skill levels, and the taxing 4-mile Challenge, in which the top 10% of finishes from each division compete in a Champions heat.

We can’t wait to see you out at the Marshfielfd Fieldgrounds in mid-June where you will officially become a RuckStar!  Sign up today for Ruckus Boston.  

How to Have Fun on Every Run (Even the Tough Ones!)

Running can be...monotonous.  The same trail run, the same pace on the treadmill, the same routine over and over again can get...well...boring.  So how can you have fun on every single run you do (even the ones that are challenging, difficult, even excruciating?).  We’ve got the four best ways to stay positive, happy and challenged during every single run you do while you train for Ruckus:

Give yourself a challenge

Have you been running at a 6.0/mile pace on the same 3-mile route for a few weeks now?  No wonder you’re bored—you’re not challenging yourself!  Hard work doesn’t just make you fitter, it makes you happier, too.  In a 2011 study conducted by scientists at the Research Institute for Sport and Exercise Sciences in the UK, recreational runners who rated their enjoyment after a steady 50-minute run weren’t nearly as exhilarated than with their performance at a higher intensity.

How can you challenge yourself?  Try mixing a few sprints into your normal run.  This simple change of pace can help you accomplish the challenge you need. 

Run with friends

Although many runners enjoy the peaceful, serene solo run, it’s important to run with friends and family too.  Running with others provides greater satisfaction with exercise, increased motivation to reach goals and greater consistency to perform.

Give yourself a reward

A run will feel even more satisfying when there is a reward involved.  If you hold a certain pace, reward yourself with a yummy dinner.  If you run the furthest you ever have without stopping, treat yourself with a massage the next day.  Give yourself incentives and you’ll find running to be even more fulfilling and more fun.

Switch up the course

If you run the same course over and over again, your brain will no longer be stimulated and your body will no longer be challenged.  Every so often, opt for a different course—explore new trails, drive out to the countryside or discover a new neighborhood.  Find your route using MapMyRun.com beforehand so you know exactly where you’re going.

Make running fun again!  Give these four tips a shot and you’ll not only get in Ruckus shape, but you’ll smile while doing it. 

Ruckus St. Louis Sets Record for Most Shoes Donated to Barrel Aid

I’ve never had an experience quite like this before. 

I’m being dunked multiple times in thick, cool mud.  I’m balancing on swinging ropes.  I’m climbing up muddy walls.  I’m sliding down Mount Ruckmore.  And finally, I’m gently being placed on a tarp with other mud-stained friends.

Yes, I’m a shoe, and yes, I survived Ruckus St. Louis with you.

At first, I was upset that you gave me away.  After all, we’ve been through a lot together—the cool nightly runs, the endless treadmill jogging, the intense agility training.  Through it all, I have stuck by your side.  And to hear that you were giving me away after one of the most chaotic mud runs of our lives made me feel sad and a bit betrayed.  But then I learned about where I was going.  And now, I’m happy.

Because of your big heart, you decided to donate me to an organization called Barrel Aid after we competed in Ruckus St. Louis together.  I have quickly learned that Barrel Aid donates used muddy shoes (just like me!) to schools in Haiti.  And now, 381 other pairs of shoes and I are headed to Haiti to make the world a better place.

Not only are we doing some social good, but we are breaking records too!  My 381 new friends and I broke a record during St. Louis Ruckus—it was a record donation for Barrel Aid!  I would give you a high-five if I could, but I don’t have hands.  Instead, I’ll just smile and drive away with my new buddies and reminisce on the memorable Ruckus experience that you and I shared—even though I was completely blinded the whole time with mud.  

Thank you for donating me, you Ruckstar.  After sticking by your side, I am looking forward to making a difference in someone else’s life now.  Good luck to you—and good luck to the next pair of shoes you decide to put through the ringer!

Follow Ruckus on Twitter! @RuckusSports

Boston, are you up for the challenge?  Let's see if you can beat St. Louis's shoe donation to Barrel Aid!  Bring it on!