How to Conquer an Obstacle Course Run or Spartan Race in Middle Age (or Beyond)

Succeeding at obstacle course races (like Spartan Race) after age 40 requires a combination of preparation, dedication, and smart training tailored to your body’s capabilities and limitations.  If you have decades of varied and ongoing fitness activities behind you, your race-ready strategy may not be much different than your current routine. But, if you are jumping into an OCR event like Spartan race, “from the couch,” your readiness plan may be more encompassing –but the great news is, that most anyone at any fitness level can successfully complete a Spartan race! The body achieves what the mind dreams!

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As a personal anecdote, I started Spartan racing eight years ago at age 48 and talked my husband into it also, he was 54 then. Today we are 56 and 62, respectively, and still going strong with no plans to give it up! Check out these tips to help you conquer the obstacle course races as you navigate the middle age phase of life:

Conquering a Spartan Race in Middle Age - Use Spartan discount code:  SAP-718613Z to save 20% on US Spartan Race.

Consult Your Doctor: Before starting any new fitness regimen, especially if you’re over 40-years old, consult your doctor to ensure you’re physically ready for the demands of obstacle course racing.

Set Realistic Goals: Understand and accept that your performance might differ from when you were younger. Even if you have continued to be active over your life, there are physiological changes that can and do affect performance. Set realistic goals that consider your current fitness level and potential limitations. If you reach your goal, you can always push it higher!

Focus on Functional Fitness: Prioritize functional strength and mobility exercises that will help you navigate obstacles effectively. There will be running, climbing, carrying, hanging, crawling and more! Incorporate bodyweight exercises, resistance training, and flexibility work – even a yoga class would be beneficial.

Train Smart: Develop a training plan that balances cardiovascular fitness, strength, agility, and recovery. Incorporate cross-training to prevent overuse injuries and improve overall fitness.  Listen to your body and scale down if something feels off – on the flip side, if you feel great, then go for it! Get a free 30-day Spartan Training Plan.

Warm-Up and Cool Down: Make a point to warm-up before training and races to prevent injuries. Incorporate dynamic stretches and mobility exercises. Foam rolling will also aid in recovery.

Obstacle-Specific Training: Train specifically for the obstacles you’ll face in the race – this may vary from race to race. For example, a Spartan Stadion race has many different obstacles that a Spartan Beast – you can learn more about obstacles at Spartan.com and their associated social media. Focus on learning the best-practice techniques so that you minimize strain on your joints and maximize efficiency.

Rest and Recovery: Recovering after a race or intense training day is very important for older athletes. Allow ample time for recovery between training sessions to prevent burnout and injury. Listen to your body and adjust your training as needed. Many over 40 and over 50-year athletes move from a 7-day training plan to a 10-day training plan, still covering the same miles and exercises, but spread out for more time to safely bounce back.   

Nutrition and Hydration: Eat a balanced diet that supports your energy levels and recovery. For my women friends, I would highlight the fact that this means EATING ENOUGH. You can’t perform your best and recover properly if you are under fueled due to dieting, worry about mid-life weight gain, societal conditioning, etc. Also, stay hydrated before, during, and after training and races. You can check out my posts like Nutrition Timeline for Marathon & Longer OCR Races  or 9 Easy Breakfasts with Protein Powder or for more nutrition info, meal advice, and athlete-friendly recipes.

Mindset and Mental Resilience: Cultivate a positive attitude and focus on your progress and achievements, both small and large. Celebrate getting across the monkey bars for the first time just as you would getting on age group podium. Embrace challenges as opportunities to learn and improve, rather than comparing yourself to others. This also means stop trying to compare your 50-year-old self with your 20-year-old self – it’s just not the same!

Injury Prevention: Pay attention to your body and any signs of pain or discomfort. Address any injuries promptly and avoid pushing through pain. Incorporate exercises that strengthen supportive muscles and improve joint stability.

Race Selection: As an older athlete, you may need to choose a race that is best for your current physical condition and easier on any limitations you may have. For each of their venues, Spartan gives a Course Rating that summarizes the challenge for Altitude, Elevation Gain, Terrain Type, and Climate – this can help you pick a race that is best for your hips/knees or intolerance for heat or whatever! Also consider the race distance a Stadion and Sprint are both about 5k with obstacles, a Super is 10k, a Beast is 13.1 miles and an Ultra about 30+ miles. Find a Spartan Race.

Community and Support: Join a gym that has OCR classes or a local training groups – it’s always easier to accomplish your goals with support, accountability and friendships. There are also online communities in Spartan, OCR and Hybrid racing where you can find workout ideas, motivation, encouragement, and share your journey. Check these out on Facebook: Spartan Age Group, Spartan 4-0 , Spartan Women Strong and many, many other regional and interest-specific groups.

TIPS FOR WOMEN SPARTAN RACE TheFitFork.com - There are enough obstacles on a Spartan Race course. Don’t let the fear of unknow race day logistics and personal care keep you from committing to conquering a race. These tips for women only will calm your jitters so that you can enjoy your best day ever. Save 20% on US Spartan races; and most apparel, gear and nutrition (some exclusions) at spartan.com code: SAP-718613Z

Remember, obstacle course races can be incredibly rewarding at any age. By adapting your training approach, focusing on your strengths, and prioritizing overall well-being and safety, you can excel and enjoy these challenges in middle age – you can Spartan race in 40s, Spartan race in 50s, Spartan Race in 60s and beyond. Spartan has 80- and 90-year-olds finishing some of their races!  

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10 Personal Care & Race Day Logistic Tips for Spartan Women   

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Sure, there are bigger hurdles to jump (literally!!!) in a Spartan race than deciding what to wear, how to keep your hair tangle-free, if you will be able to find a porta-potty when nature calls, and so on!  But, some of us who are considering running a Spartan race for the first time can be overwhelmed by these little unknowns and this anxiety can keep even the most prepared, fitness-savvy person from hitting the “Commit” button. In my first Spartan race years ago, I had no idea what to expect (outside of studying the obstacles) and the imagined possibility of all the little things outside of running and obstacles that could go wrong made me uncomfortable. Ahh, what I wish I knew then that I know now!

TheFitFork.com - There are enough obstacles on a Spartan Race course. Don’t let the fear of unknow race day logistics and personal care keep you from committing to conquering a race. These tips for women only will calm your jitters so that you can enjoy your best day ever. Save 20% on US Spartan races; and most apparel, gear and nutrition  (some exclusions) at spartan.com code: SAP-718613Z

I hope these Spartan questions I’ve been asked by various women answered based on my own personal obstacle course racing experience and insights helps calm any pre-race jitters. Feel free to leave a comment if you need another question answered in addition to these Spartan personal care tips race day logistics.

TIP 1: How do I Keep My Hair Untangled? Braid your hair flat to head, if possible, so that it does not tangle or snag on any obstacles, tree branches or brush. I’ve had my hair get tangled in the barbed wire crawl and a judge had to come cut me free (no joke)!  Use bobby pins, a beanie hat (if cold) or your Spartan headband to help keep shorter hairs from turning into distracting flyaways. Some ladies sporting Spartan braids even swear by a little Vaseline or styling crème rubbed vary lightly over the braid to help comb out sweaty, wet strands afterwards without breakage.

TheFitFork.com - There are enough obstacles on a Spartan Race course. Don’t let the fear of unknow race day logistics and personal care keep you from committing to conquering a race. These tips for women only will calm your jitters so that you can enjoy your best day ever. Save 20% on US Spartan races; and most apparel, gear and nutrition  (some exclusions) at spartan.com code: SAP-718613Z

 TIP 2: Does My Bra Style Matter? What bra to wear at a Spartan race of course depends on the fitness style that supports your body type, whether a curvy or more athletic silhouette.  Consider how front closures will feel and possible rub you the wrong way while carrying heavy loads at the chest or climbing walls. Also, for bras with thick padded inserts, take those out on cold days. They will sop up water like a sponge in obstacles like dunk wall, rolling mud, and creek crossings and others – this will feel pretty gross later on the run and also keep you from warming up back up if it’s a chilly day. On hot days however, the reverse holds true, they can be interestingly cooling and also act as a cushion on impact when hoisting yourself over walls and such.

TIP 3: How do I Keep from Chaffing? Ain’t nobody have time for chaffing. Skin rubbed raw from friction is the worst and can stop you in your tracks in painful discomfort during the race . . .. and then have you shrieking in the shower later that night. Plus, chaffing isn’t just for thighs . . . it can get you anywhere you have skin-on-skin, skin-on-fabric, or even skin on obstacle rubbing together. Butt cheeks, boobs, armpits, and use your imagination to come up with more potentially horrific chaffing situations. Sweating and being wet only make it worse, and these are two things that have a pretty high chance of happening to you in a Spartan race. Lessen your chances of chaffing by choosing technical performance wear that dries quickly and has flat or no seams – the Spartan Shop always has great stuff. Also, use an anti-chafe balm and, if you run without a bra (no judgement), maybe some nipple guards.

Should I Wear Make Up & Sunscreen? My personal opinion is you don’t need makeup for a Spartan race, unless you’re donning warrior paint!  You make be thinking, but WAIT, what about my lashes and in that case, I get it! Make your eyes pop for those free Spartan race pics with a little Sports Mascara that is water-proof, sweat-proof, smudge-proof and budge-proof. Also, don’t forget SUNSCREEN, you’ll want to apply before the race (even if it’s cloudy) and then again afterward if you’re staying to enjoy the Spartan race festival.

The secure, locked lockers (for fee) are mobile and look something like this truck. There is also a free gear check manned by volunteers.

Is There a Place to Check my Bag? One of the first things I check on before my first Spartan race, was . . is there a bag check? I mean, I have a lot of stuff to bring including pre-race snacks, dry clothes, a hat, a brush and sunscreen – and also a place to stash my jacket, sunglasses, and phone while racing.  YES, there is a complimentary Bag Drop that is included with your registration. Upon entering this zone in the festival area, you check in with volunteers who hand you a numbered wristband and matching bag band and hook. . then you walk into the area, use the hook to hang your bag, and then exit to the start corrals. When picking up your bag, a volunteer will check your wrist band to ensure that it matches your bag band. If you’d like a more secure place to stash your stuff, there are typically “for pay” lockers available run by a vendor. By the way, I like to use a Dry Bag in case it starts to rain while I’m out on the course, the free bag drop is in an open place and will get wet. Sometimes, if it’s raining or misting from the get-go, I’ve seen volunteers pass out a plastic bag to put your backpack or duffle in – but I wouldn’t count on that.

What about Pre-race Nutrition? I don’t know who needs to hear this, but many women I know tend to under fuel before a race. I suggest making your lunch the day before the bigger “carb loading” meal and eat a lighter (but adequate meal) meal the night before so that it doesn’t interfere with sleeping or make you feel bloated and heavy. Also, cut back on the fiber. If you are a salad girl, chia pudding person, or otherwise eat your daily recommended value of fiber or more. . do that earlier in the week, not leading right up to the race. Fiber makes things move quickly through the digestive system and you don’t want “that’ happening on the course.  IF you are looking for specific products to help your race performance and recovery, check out Spartan Nutrition.

TheFItFork.com SPARTAN PORTA POTTIES TTheFitFork.com - There are enough obstacles on a Spartan Race course. Don’t let the fear of unknow race day logistics and personal care keep you from committing to conquering a race. These tips for women only will calm your jitters so that you can enjoy your best day ever. Save 20% on US Spartan races; and most apparel, gear and nutrition  (some exclusions) at spartan.com code: SAP-718613Z
So many porta potties, and no line! Thank you Spartan Race! Little things that make our day!

What if I need to Use the Restroom? Speaking of “that” happening on the course, visit the prolific village of porta-potties in the race festival area. Spartan does a good job of having plenty of portable toilets to use before and after the race. Even if you don’t’ think you need to visit one before the race, do it anyway. This may be a mute suggestion as chances are pre-race jitters will have you there a couple times anyway!  Thankfully these days, there ARE some porta potties on the course for use . . . .typically at the couple of water stations on the course that are manned by volunteers. Just hop in one of those and keep it quick, the clock is ticking. Although, probably not the corporate Spartan message, there are always the bushes. If you’re not a squatter, carry along a disposable female urination device to stand and pee (why should guy’s only have this superpower?).

How do I Handle “That Time of Month”?: As a female athlete, dealing with the various stages of the menstrual cycle (and the unpredictability) and training or competing annoying. WHY must periods arrive on race day, and even worse and more worrisome if the situation is in full force. Even racing and PMS symptoms aren’t so fun. So, as mentioned earlier, there ARE a few porta-potties on the race course. They are not as huge in number as you mind find in a major marathon, but they are still there thank goodness (back in the day, Spartan had none!). You can carry your your supplies in a zip-top plastic bag that’s tucked in a race belt, hydration vest, or even shoved in your sports bra. Ensure the baggie seal is tight, because there will be water obstacles and a Spartan is expected to traverse all obstacles with every single item, they brought on the race course.

SPARTAN COLD WASH AREA. TheFitFork.com - There are enough obstacles on a Spartan Race course. Don’t let the fear of unknow race day logistics and personal care keep you from committing to conquering a race. These tips for women only will calm your jitters so that you can enjoy your best day ever. Save 20% on US Spartan races; and most apparel, gear and nutrition  (some exclusions) at spartan.com code: SAP-718613Z
There is a “cold wash” area and it’s named that for good reason! But such a relief to get clean(er) before a long road trip home!

Is There a Place to Clean Up After Finishing? You’re going to get dirty in a Spartan race. If you haven’t been face down doing burpees in the mud, you’ve at least dunked in a murky water pit and crawled around on the ground. There is typically a “Cold Wash” area in the finish line area where you can spray down with hoses to get the dirt and debris off. Mind you the water is cold, the area is unisex, and soaps and shampoos are not allowed. It’s water only. There is also a separate Men’s and Women’s Changing Tent where you can use sports wipe you’ve brought along to finish sprucing up before you change into dry clothes. Have fun getting that wet sports bra off, haha!

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FREE SPARTAN RACE DAY PHOTOS TheFitFork.com - There are enough obstacles on a Spartan Race course. Don’t let the fear of unknow race day logistics and personal care keep you from committing to conquering a race. These tips for women only will calm your jitters so that you can enjoy your best day ever. Save 20% on US Spartan races; and most apparel, gear and nutrition  (some exclusions) at spartan.com code: SAP-718613Z

I’m Racing Solo, who will take my photo? Lol, we get it!! An epic post-race photo is a forever souvenir that you achieved a huge accomplishment – plus, it’s fun to share on social media. If you brought your photo to the race (carry in a waterproof arm case) or festival area, ask any fellow Spartan to snap a quick pick of you . . . the Spartan community is amazing and will be more than happy to help (unless they are in the middle of burpees or something). Also, with your registration you will receive FREE Spartan race photos that you can download from your Spartan Race account about 3 to 7 days after the race. These are super cool action shots of you on the race course, crushing obstacles. Make sure the race number on your Spartan headband is being worn properly and facing forward to ensure that you are tagged.

Note: This post contains affiliate links.

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TheFitFork.com - There are enough obstacles on a Spartan Race course. Don’t let the fear of unknow race day logistics and personal care keep you from committing to conquering a race. These tips for women only will calm your jitters so that you can enjoy your best day ever. Save 20% on US Spartan races; and most apparel, gear and nutrition  (some exclusions) at spartan.com code: SAP-718613Z
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Iron Grip Exercises for Obstacle Course Racers and Hybrid Athletes

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Having a strong grip super important and functionally relevant regardless of your age, gender, or active endeavors. I mean, even if you’re not an obstacle course racer, hybrid athlete, or powerlifter, you’re definitely going to want to give a firm handshake and be able to twist the lid off a pickle jar (or whatever) independently for decades to come. Plus, who knows – a strong grip could save your butt in a life-or-death situation like hanging onto a tree branch over a flood stage river (lol, hopefully just a hypothetical).

A number of studies have shown that weak grip strength can predict an increased risk of functional limitations, disability, and not living as long. Regardless of your age today, you’re getting older every single day. A stronger grip could improve your quality of life, and that’s the most important thing – but it can also help you pick up heavier weight and the gym and also improve your skills and ability to successfully complete obstacle course (like Spartan Race) obstacles like rigs, monkey bars, rings, farmer carries, the box, rope climb, wall climbs/jumps (especially Road to Sparta) and more.

Grip strength training for the win!

DEAD HANG

Hanging from a bar for as long as possible is a simple yet beastly method to improve grip strength, forearm strength, and pull-ups. When practicing your dead hang, use a forward-facing, closed-grip on the bar and hand until failure. Don’t be floppy, engage shoulders, chest and core. After resting for a few minutes, try to hang again until failure, you’ll likely feel the burn and not last as long. That’s okay! Rest again, and do a third rep until failure. Incorporate a “3-rep dead hang until failure” into your workout (or just whenever) at least a couple times a week.

Ways to Make it Harder:

  • Dead hang from towels looped over bar.
  • Dead hang wearing weighted vest
  • Try it one-armed
  • Dead hang and do a pull up every 10 seconds, without releasing from bar

FARMER CARRY

To start, you’ll need two dumb bells, kettlebells, or bar plates of the same weight (later on you can incorporate variations). The ideas is to grip a weight in each hand and walk for time or distance, keeping shoulders upright and core engaged. Farmers win the prize for lugging heaving stuff around on the daily and their strength and stamina has been immortalized forever with exercise named in their honor. Farmer’s Carries are a simple and effective exercise that will fire up your grip, get your blood pumping, and strengthen pretty much your entire body. It even calls on mental toughness, because about halfway in, you’ll want to quit!

Incorporate Farmer Carries into your workout several times a week and see gains in your grip and overall strength. You’ll have no problem carrying all the grocery bags inside with one haul! I like to program Farmer Carries between run intervals (without rest) to up the challenge of both exercises.

3 Ways to Make it Harder:

  • Use awkward, harder-to-carry weight like universal bars, sandbags, or loaded trap bars.
  • Use different grips: try pinch grip on plates, or loop a hand towel through top of kettlebell to be the handle. Spread your hand wide to grip over one end of a lighter dumbbell. Use “fat grips” or a wrapped towel around the bar or handle of your weight to create a larger circumference to grip.
  • Carry offset weight. For example, a lighter dumbbell on one side and a heavier on the other. OR just weight on one single side like a suitcase. Or carry one weight overhead and one by side. These these variations really tax grip and also cause core to work in overtime to stabilize.

NO GYM, NO WORRIES!

You can still work on your grip strength at home or in the office with just a few minutes of time. Dead hangs can be done at home with a chin up bar (this is pull up bar I have), and grip strength only limited by your imagination. There are lots of little gadgets around designed to improve grip strength like a Grip Strength Squeezer or Grip Ring Spartan. Heck, at the gym those bar collars are one of the most grip-centric things around and sometimes the hardest part of the lift. Instead of the “clenching in” grip, it’s also a smart idea to work the opposition motion, extending out. Put a rubber band around between your finger tips and first finger joints and then stretch hands outward for a strengthening stretch.

Check out the Home Gym & Obstacle Training Equipment at Spartan. They have kettle bells, sand bells, grip tools, rope and other gear to gear up your strength training.

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Get a grip, seriously! To succeed at obstacle course races (like Spartan) or hybrid fitness events, you need to have good grip strength to maneuver your bodyweight up, over, and across stuff and pick up heavy things for the long haul! Check out these two simple and scalable exercises (with endless variations) that will help you achieve your goals!
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Does Spartan Race Have Water Stations or do I Need a Hydration Pack?

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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.  

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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

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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

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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:

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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.  

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40 Ways to Get a Spartan Workout While Doing Everyday Chores

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During these crazy COVID-19 times, we are all missing our gym time and Spartan training! You can still stay in fighting shape and be ready for race day (whenever that may be) with home workouts. Vacuuming lunges home workout during chores

Spartan has been sharing plenty of home workouts for obstacle course racing across their various media, they are worth a look-see! But, you can also get a legit workout when working at home and/or doing every day chores – check out my 40 Ways to Get a Spartan  Workout While Doing Everyday Chores. Continue reading