Does Spartan Race Have Water Stations or do I Need a Hydration Pack?

Posted on September 27, 2022 by Jennifer FIsher

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For elite races gunning for a podium spot, hydration can make or break a race. And for us middle- and back-of-the-pack runners, drinking enough liquids on the course can also help keep fatigue, muscle cramps and lack luster performance at bay.

Save 20% on any US Spartan race, Sprint, Super, Beast, Ultra, Kids and Hurricane Heat ALSO GOOD ON MERCHANDISE and NUTRITION Use code SAP-936039P at https://affiliate.spartan.com/thefitfork — *POV: I should have stopped at the Spartan on-course water stations!*

So, the question on pretty much every runner’s mind is – “Does Spartan have water stations?” and/or “Should I wear a hydration pack at Spartan race”? The official answer on-course water taken from the Spartan.com help desk is:

“We have water and aid stations on every course. During a 5K Sprint, we may only have one aid station halfway through the course. During a longer race, like a Super or a Beast, we will provide up to 4 aid stations. We do not provide food or gels, so please plan to bring your own.”
Spartan Race

Additionally, based on my experience, there is almost always free spartan water station made available at a table close to the start corral. Taking a few small paper cups of water here is a great way to top off your tank, without drinking too much, too early and circling back over and over again to the porta-potty station. If you’ve raced much at all, you may have your own hydration strategy, but this is mind (as a non-hydration pack wearer):

Spartan Race Hydration Plan

BEFORE (24 to 48 hours prior to start): Ensure that I am properly hydrated throughout the day (check out my previous post “50 Shades of Pee” ), so that I don’t go into a race setting already flirting with dehydration.

BEFORE (2 to 3 hours prior to start): As soon as I wake up on race day, I start hydrating again and cut it off an hour before the start line so that I have time to empty my bladder.

BEFORE (15 minutes prior to start) : Drink about 6 to 8 ounces from the start-line table.

DURING (as available in race): Drink at EVERY water station on the course. I figure it may slow me down a bit, but in the end, I will be faster from taking care of my body’s needs. Experts suggest drinking about 4 ounces of fluid every 20 minutes in a race which is a little harder when not wearing a hydration vest. Exact hydration needs can vary by the weather and other factors like a person’s size and environmentally-evolved or genetic propensity to sweat. But since I’m not a “super sweat-er,” I can get by with drinking about 6 ounces at every stop (about 2 to 3 little paper cups). Your needs may be different.

AFTER (immediately after finishing race): Right after the race, start replacing lost fluids. Spartan always has both an electrolyte-replacement drink and water option available as you exit through the finish chute. My advice is to take both. Additionally, you can find water stations throughout the festival area to get refills or visit sponsor tables that often also have cold drinks.

AFTER (next 24 hours): Continue to hydrate, without forcing water, for the few hours and day until urine returns to a light straw yellow color, or clearer. (see chart)

50 Shades of Pee - Urine Hydration Check - TheFitFork.com

Also, Spartan race always has provided participants a post-race Spartan Drink Ticket in their pick-up packet that is good for one beer or seltzer (seems to vary on what’s being offered). Be mindful to your body’s needs and drink that after you’ve had the water and electrolyte drink – alcohol can be dehydrating! Visit Spartan.com for more Spartan Hydration Tips

Save 20% on any US Spartan race, Sprint, Super, Beast, Ultra, Kids and Hurricane Heat ALSO GOOD ON MERCHANDISE and NUTRITION Use code SAP-718613Z at spartan.com — *Save your beer or seltzer until you’ve rehydrated with water and/or a sports drink*!

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Hydration Vests for Spartan Race

Stadion, Sprint and Super Spartan Race distances are shorter, ranging from 5k to 10k in total distance and it’s pretty easy to get the water you need on course. However, for longer races like Beast, Ultra Beast and Hurricane Heat, there is a high probability (especially in the latter two) that you will have trouble meeting your body’s hydration needs. Or, if the forecast is very hot or you sweat profusely out of the norm, you may have issues. That’s when it’s a good idea to wear a hydration vest for the duration of the race.

There are so many types and styles of hydration vests, hydration packs, ergonomic carry-along water bottles and more – enough to fill up another post. But I’ve listed a few popular options here:

The SPARTAN by Weis Simer Hydration Vest was designed by a team of athletes, adventurers and long-distance runners who understand that details can make or break a race, a workout or a long run. This vest was designed to withstand the toughest conditions while maximizing comfort, hydration and performance. $98 *Flasks sold separately

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Spartan by Craft Hydration Belt – a smart option for shorter races or when you know you have a spot to stop for refills. Lightweight mesh material, adjustable buckles, one zippered pocket for storage. $35

Another way to be proactive about your health and wellness before a Spartan Race be proactive about your electrolytes.

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spartan.com

Being hydrated is NOT just about drinking enough water or fluids, it also has to do with maintaining proper balance of the essential minerals needed by your body. The Spartan 6-hour Hydration Tablets, make tending to this task easier with time-released, balanced electrolytes that are free of the sugar, weird flavors, strange colors and junk found in some sports drinks. My husband is a “super sweat-er” and is a 1000% fan, not just for race day, but in daily training too.

Spartan Discount Code (20% off races and most gear and nutrition products) : UBST24-TK88D27

Disclaimer: This post contains affiliate links.

Wondering What Type of Race You Should Run?

Posted on February 15, 2017 by Jennifer FIsher

It might take a couple months, a year or even half a lifetime, but eventually most folks who start running on a regular basis decide to take it one step further by signing up for a full-fledged race. Even for those who don’t consider themselves “competitive,” running in an organized race is a great way stay motivated, test current fitness levels, breaking a sweat and bask in personal post-race glory alongside hundreds, if not thousands, other runners on a like-minded mission.

But, if you’ve never touched toe to the start line of a race, the sheer variety of endurance events and unfamiliarity of the “scene” can make it overwhelming and even intimidating to click the “register me” button. The best advice is to seek suggestions from seasoned veterans, poke around to find out what local races friends and family have found to be newbie-friendly. Even then, the “type of race,” should suit your own unique personality and running preferences. Read on to get the high-level low down on some popular “types” of races: Continue reading →

Get a Grip Workout + ‘Tis the Spartan Race Pass Season

Posted on December 2, 2016 by Jennifer FIsher

If you want to sign up for a Spartan Race what are you waiting for?!

If you’re not training grip, you’re likely sabotaging any chance getting through a Spartan Race burpee free. Reflect back to your last race and count up the number of obstacles that require a strong and lasting grip. These grip-intensive obstacles include the rig, the monkey bars, the bucket carry, the rope climb, the Tyrolean traverse, Tarzan swing, wall jumps, and, lemme see, nearly everything . . . including shaking hands on the podium!

By adding grip-training exercises to your workout a few times per week, you can achieve lower-arm and grip gains which will increase your strength to handle more weight and more reps — or, basically hold on longer! The muscle guys in the gym swear by grip training maximize strength and size, but don’t worry girls – I work out my grip often and don’t have Popeye-sized forearms, pretty sure you have to be genetically predisposed or questionable supplement enhanced for that to happen.

There are three types of grip including. support grip (hanging and holding), crush grip (clenching and squeezing) and pinch grip (pinching). Training these different grips oven overlaps one another, but here are some basic categories of grip-strength exercises:

Hanging – Try to hang from any surface with shoulders fully extended, in the “deadhang” position until failure. Grab onto a variety of surfaces (safety first) including traditional pull-up bars, fat bars, the ends of towels or functional straps (like GripSling … use code thefitfork20 to save 20%) ropes, tree limbs, rafters, vertical pipes — each provides a different challenge to the grip.

Lifting – Grip is always involved in lifting, unless you are doing legs on a machine. The fatter the bar used in your lifts, the more difficult it will be on your grip. That’s why those chubby monkey bars at Spartan Race are harder than the garden variety playground version. A wider diameter bar redistributes stress from the joints and onto the muscles as the weight is transferred to a larger area of the hand. If your gym has a fat bar, try it. Or, purchase special grips to slide on (check out Fat Gripz), or simply wrap a strap or towel around the bar.

Carrying – Practice carrying objects of different sizes and poundage, your body will have to adjust accommodate the varying loads. Of course, the whole body is involved in toting stuff around, a strong grip can help you hold more and go further. Carries to practice include farmer carry with plates, dumbbells, kettlebells or any other luggable item with a handle. For greater grip gains, try threading a towel through the handle and carry grasping onto the ends of the towel. Also, practice carrying non-handled, heavy objects such as sandbags, pancakes, loaded buckets from the base.

Farmer Carry with a towel for grip training.

Pinching – Improve your pinch grip, and hopefully maintain contact with the Z Wall or Horizontal Climb obstacles, by mastering exercises that require maintaining contact with an item placed between thumb and fingers while leaving palm open. Classic pinch grip exercises include the one hand pinch plate, two hand pinch plate and pinch plate curls.

Pinch Plates exercise for grip strenth. — Example: Pinch Plates

Crushing – Maximize your crush grip strength by squeezing grippers, tennis balls or beer cans. I also think the mobility balls from ACUmobility work pretty well for gripping — save 20% with code AcumobFitFork Look at that grimace below, I’m having my crush grip strength measured.

jennifer-fisher-thefitfork-com-death-grip-fittest-fitfluential

Get a Grip Workout will strengthen your lower arms for better obstacle crushing in Spartan and other obstacle course races.

So, ready to give grip training a try? Work in any of the methods I’ve described above, or try this “Get a Grip Workout” I like to do every week. Use the appropriate poundage for your strength and frame, and progress slowly – these exercises are way harder than they sound, and honestly, the first few sessions you may think nearly impossible (or at least I did). For those who’ve crushed the workout, I’ve added challenge modifications – have fun!

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Disclaimer: Giveaway and promotion of Season Pass sponsored by Spartan Race, however all opinions, comments and enthusiasm are my own.
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30 Min. Treadmill Chipper for Spartan Obstacle Course Race Training

Posted on November 22, 2016 by Jennifer FIsher

Before we jump into the workout, let’s chat about other important stuff, like If you want to sign up for a Spartan Race, the discount code above will save you 20%! Typically, I’d say a legit Spartan or obstacle course racer prefers the challenges of exercising outdoors, rather that indoors. In the wild (even if it’s just your backyard), you can react to the obstacles and hurdles Mother Nature throws down in the path, and these are always changing! Unfortunately, the problems of a super-scheduled, modern-day life can prevent Tarzan swinging over rivers and slithering on your stomach through misty mores. That is, unless your place of employment or car pool pick-ups don’t care if you show up for service wallpapered in stickers and swamp mud. That’s when a treadmill becomes a necessary evil in your training battle plan. Of course, die hard obstacle course racers will train in the elements, whatever they may be – rain, sleet, ice and snow. It makes sense to add these uncomfortable weather days in every now and then, to acclimate for potential race day conditions. However, there is no reason to put yourself in harm’s way, Get nailed by lightning or run over by a bus that didn’t see you in a downpour and you’ll not be chanting “Aroo” come race day.

No need to suffer needlessly to prove your toughness, although some might say the treadmill is more pain-invoking than any trail – haha! In the winter, wind and dark of night, I need a little more “comfort” and convenience and the treadmill keeps me on task with my running, OCR and Spartan training plans. (Above) Mountain Climbers on the treadmill (belt will just move w/o turning on)

So, for safety, convenience and comfort, I will frequently knock out obstacle course training on a treadmill Today, I’m sharing a full-body workout (a 30 Minute Treadmill Chipper) that will challenge your limits and make you more unstoppable and unbreakable and undeniably more race ready than yesterday. Exercises like Burden Runs and Mountain climbers on a treadmill get you ready for the demands conquering a Spartan or other obstacle course race – like bucket carries, sandbag hoists, rock climbing, bear crawling and more. Do you accept the challenge? Good, I thought you would! (Above) Burden Run on the treadmill, switch carry sides as needed.

So stop looking at the treadmill as the weenie way to get in your workout. A good treadmill can give you so many workout options that will challenge your stamina, raw strength and relentless grit. Disclaimer: Please note that the treadmill is being used in a manner not “prescribed” by most manufacturers, so you will use extra caution, right?!

Description of 30 Minute Treadmill Chipper exercises:

Warm Up Run: Set treadmill on 0% incline and jog at a slower, comfortable pace to warm up.
Incline Push-Ups: Turn treadmill belt off and hold onto handles, facing console. Form a straight line with your body and bend at elbows to perform a pushup, bringing chest towards console and engaging triceps. Pause, and then push back up.
Reverse Mountain Climbers: Turn treadmill belt and get into plank position, facing away from the machine. Feet will be on sides of treadmill base and hands on floor. To start, move feet to belt and drive one knee into chest while other extends backward. This will safely push the belt at your pace Alternate legs back and forth.
Handle Bar Rows: Turn off belt and get into reverse plank position holding onto handle bars, looking upward and with feet and end of belt. Pull body upward, toward handles, using arms and chest. Pause and then slowly lower down and repeat.
High Intensity Hill Run: Set incline to 5% or higher and run and a pace equal to 85 to 90% of max.
Overhead Balance Walk: Slow treadmill to 1 mph and hold medicine ball (try 25# women or 35# men) overhead with straight, locked out arms. Start at front of belt and raise one leg to high knee and hold while belt moves you backward, when reaching end of belt, step down and walk to front of belt and repeat on other leg.
Side Shuffles: Set treadmill at 2 – 5 mph and stand sideways on the belt with knees slightly bent. Quickly bring outer foot to meet leading foot (the one closest to console) and then hop the leading foot out forward again, repeat.
Walking Lunges: Set treadmill to about 3 mph at a 3% to 5% incline and step forward with right leg, lowering body until knee bent at 90 degrees and brushing over belt. Keep hips stacked over knee, not behind it or ahead of it. Rise up, bringing back foot forward, alternating legs for the duration.
Burden Run: Set treadmill to slower jogging pace (try 10 to 13 mph) and place medicine ball ( try ball 25# women or 35# men) on right shoulder reaching up and over with right arm to secure. Run or walk fast for 800 meters, moving ball from shoulder to shoulder, as needed.

This 30 Minute Treadmill Chipper for Obstacle Course Training is a workout that mixes up running with strength exercises to get you ready for your next Spartan, Tough Mudder or Warrior Dash.

30 Minute Treadmill Chipper for Obstacle Course training #spartantraining #spartan

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What percentage training do you do on a treadmill? Have you ever done anything other than run on a treadmill? Please share in the comments – XOXO, Jennifer

How Exercise Boosts Brain Power + Week of Smart Workouts

Posted on October 30, 2016 by Jennifer FIsher

Exercise is a smart choice for maintaining physical health and it also plays a role in promoting overall happiness and well-being. But, can exercise make a person more intelligent? Probably so say sports scientists from Finland who recently published some surprising findings on how the type and intensity of exercise may have a bearing on brain power?

The study compared pitted moderate-paced running, high-intensity interval training (HIIT) and weight lifting against each other to observe how these various forms physical exercise can increase hippocampal neurogenesis (e.g. the creation of new brain cells) in an already mature brain. The test subjects – rats! The running rodents were left to run on their cage wheels (a moderate jog, some up to several miles a day) with free will while the HIIT group was given a daily 15 minute regimen of repeated strenuous effort sprinting with jog recovery. And, the weight-lifting rodents climbed walls with little weights attached to their tails as a sedentary control group lounged around and watched. I laugh just thinking about this!

Whether mouse or man, it appears that the winning exercise for long-term brain health may simply be moderate running or “jogging” and, by my semi-educated extrapolation, other similar “aerobic and sustained” activities like biking, swimming and brisk walking. It seems wheel-jogging rodents had the most vigorous rates of new brain cell growth, significantly higher than the sedentary, lay-around rats. The hightailing HIIT group had some brain cell growth, but not as much as the aerobic joggers, with researchers hypothesizing that physical stress impedes neurogenesis. Interestingly, the resistance-trained rats were no different brain-wise at the end of the study – which keeps the status-quo on “muscle head” jokes!

Seriously though, all forms of exercise are beneficial for the body. Just like variety in diet is important for optimal health, so is mixing up the way you move. While jogging or easy running may boost brain cells, lifting weights strengthens muscles, bones and tendons, helping to improve every day work capacity. And, both resistance training and HIIT up the body’s metabolism, one of the keys to keeping a lean silhouette.

I think trail running and obstacle course races like Spartan are a great way to add “extra” to simply running – a well-rounded athlete is a smart athlete, too!

Below are some of my favorite running, HIIT and other workouts — pick your favorites and get strong, get smart!

Here are a week of workouts to get stronger and smarter:

How Exercise Increases Intelligence + Week of Smart Workouts #fitfluential