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EXCLUSIVE: Training Plan for Obstacle Races like the Warrior Dash

mud run

A client came to me not long ago and said she was planning to do a Warrior Dash event with her daughter. She wanted to know if I thought she could do it. Would she be able to participate with knees that didn’t let her run very fast or very long?

My response was the running was the least of her concerns when it came to an obstacle course type of race. I told her I wasn’t worried about her at all because I knew she was strong, fit and capable. I knew months of functional fitness training (plus clean eating!) would get her through the race just fine.

Her concern was indicative of the mistake most people make when they sign for a Warrior Dash or a Tough Mudder. They focus on covering the distance and not the obstacles that will be in their path. Working on leg endurance should be part of your training program, but it’s important to balance it with body weight training. If you are training for your first Warrior Dash, here’s a five-exercise workout I recommend to help you prepare for the challenges you’ll face:

  1. Mountain Climbers: You many not be climbing an actual mountain but you will be climbing. Using your hip flexors and core will be key in tackling walls and crawling challenges like Road Rage.
  2. TRX Row: I love using suspension trainers to practice pulling a client’s own body weight. The exercise can be made more challenging by taking your body lower and more parallel to the ground.
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Real 2014 Olympians Share their Cross-Training Workouts

We’re not just talking Olympic-style lifting…we’re talking what real Olympians actually do for their cross-training workouts. When not on the ice or hitting the slopes, these fierce females stay in top shape with some of their favorite activities like dance, yoga, and biking.

We also learned some fun facts about each athlete: Can you guess who’s fluent in German and which lady loves her Xbox?

 

Ashley Wagner - Women’s Figure Skating

Ashley stays graceful, strong, and lean with her routine of dance and yoga.

2014 Winter Olympic Games - Season 2014

Cross Training:  Dance, yoga, hiking and swimming in both the pool and ocean

Fun Fact:  She’s fluent in German. Guten tag!


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Pick the Perfect Pair of Shoes for Your Workout

Usually when people pick out a pair of shoes, they go for two things: the right size and a look that they like. While this may work for a sexy pair of heels or some casual sneaks to wear with jeans, when it comes to fitness shoes, they aren’t a fashion statement: they are a piece of fitness equipment.

Just like when you invest in equipment for your home gym, everyone’s needs are different. Someone who works out in a gym is going to need different shoes than someone who prefers to run trails in the sunshine, or someone who prefers a game of pick up basketball is going to have different needs than someone who taking a Zumba class.

There are a lot of different kinds of shoes you can choose to workout in, but choosing the right type can mean the difference between a comfortable, effective workout, or pain and overuse injuries.


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Top 15 Running Tips to Build a Healthy Habit

If you are looking to start a new running program or routine in the New Year, here are some helpful hints and tips to build the healthy habit- and make it stick.

Top Fifteen Running Tips:

  1. It’s never to late to start: Regardless of your age, the benefits of running are plentiful, from increasing your energy levels to decreasing your risk of heart disease.
  2. Contact your physician: He/she will more than likely perform a physical on you to be sure that you are as healthy and as free from injury as possible.
  3. Partake in a running program: This will help you stay consistent and motivated. A running schedule will allow you to plan ahead and know what is to come.
  4. Start with a run/walk (interval) program: This will help allow you to fight through the toughness of beginning something new. Varying between running and walking allows you to catch your breath while improving your stamina. After a while, you will be able to jog the entire time.

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