Fatigue – How Can You Avoid The Crash & Crush The Course?

fatigue-how-can-you-avoid-the-crash-and-crush-the-course-748-riot

The last Survival of the Fittest event of the year is fast approaching, and the name of the game is STAMINA.

As scary as all the individual obstacles look, they can be conquered with technique - it is stamina that will get you through to the bitter end.

So how do you make sure that you’ve got that something extra to cross the finish line?

  1. Endurance Training

We were all told at school “Fail to prepare and you prepare to fail”. Unless you’ve already been doing marathons, then you’re going to have put in the hours to build up that all- important stamina.

So how do I build this into my training I hear you ask? Try these techniques…

  • Take less and/or shorter breaks between sets. By slowly lowering your recovery time, you are reducing the need to rest over a longer distance.
  • Alternate cardio days with strength days. Contrary to what you might think, endurance is as much about building strength as it is about cardio vascular. Stronger legs will take you much further when race day arrives.

-High intensity weight training. Rapid weight training is one of the best ways to fire up the metabolism. It builds stamina and strength at the same time, making it perfect to prepare for an obstacle race like this.

  1. Pre-Race protein diet

Making sure that you’re loaded up with the right fuel to the stay the distance, is as important as your pre-race exercise regime.

In the days leading up to the race make sure that you:

  • Eat plenty of fruits, veggies and complex carbohydrates. Try recipes such as our Pumpkin Protein Burgers
  • Cut down on alcohol and caffeine. Keep these to a minimum of one to two drinks a day & within weekly unit guidelines.
  • On the day of the race make sure you have a breakfast packed with proteins such as eggs, porridge or one of our Super Stawberry Smoothies.

You may also want to take a protein shake or snack with you to sip or nibble on as you’re waiting for the race to start. Try GRS 9™ PROTEIN SYSTEM as a drink, or PRO 2GO® FLAPJACK, as a snack.

  1. Warm Up!

Most of us that work out regularly will know the importance of warming up. It gets the blood pumping and protects the body from injury. Getting the body moving increases blood flow and loosens the joints. This is vitally important when taking part in a long distance obstacle race, where injury is a real possibility.

A five minute warm up incorporating dynamic muscle stretching (especially in the knees, hamstrings and quads), and a bit of cardio such as jogging on the spot, or glute kicks, should be enough to get the juices flowing.

  1. Stay Hydrated

 It can be easy to forget about drinking water when you’re in the moment, but it is THE most important thing you can do to fight fatigue. A loss of just 1-2% of the body’s water can cause fatigue and impair thinking.

It won’t be practical to carry a bottle with you during the race, but making sure that you are sufficiently hydrated before you begin, and taking advantage of the water stops , along the way, will definitely help you reach the finish line with a spring in your step.

  1. Mental Attitude

They say that running a marathon is 30% about training, 70% about attitude. It’s not quite the marathon, but the principle is the same.

Generally, your mind gives up before your body does, so it is important to stay focused on your goal throughout the race, and in the lead up.

 Having a positive mental attitude, and belief in yourself is the number one factor that will get you not only crossing that finish line, but doing it with a smile on your face.

Top tip: Try visualizing the race in detail in the lead up to the day. Visualization is a very common technique that successful athletes use to prepare themselves for races. It has been proven to improve performance, as it prepares the brain beforehand allowing it to be less distracted, and more focused on the day of the race.

fatigue-how-can-you-avoid-the-crash-and-crush-the-course-748-riot

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