Group Trail Run Spartan Training

A huge part of Spartan Races is running. If you are looking to train or get ready for a spartan race or any kind of obstacle race or even road race, then it's probably a good idea to get a bit of running in. It will help your legs get used to the constant impact from every step, and help you find out what kind of pace you are capable of while running for certain distances. I started this morning off with a great trail run with some of my friends and family.

Today's goal for me was to just get out there an run. I wasn't thinking about speed or even distance. It's been so hot out lately here in Florida that I dread running out in the heat. Well, having this group of people out there with me made it so much easier to get it done.

I am part of a Obstacle Race Team called Team Dynasty OCR.  We help all fitness levels train for obstacle races and make sure everyone is able to complete these races.  During our trail runs, we like to invite all fitness levels out to run with us as a team. We make sure everyone gets a good workout in by having everyone run at their own pace and meet up at certain check points.  Just like during the races, we like to make sure everyone completes these runs.  Today was no different.  We completed about 5 miles on the trail this morning!  Everyone was able to finish and we all got in a great run.

It's great to have a group of people that has the same passion as you.  They can help motivate you and push you to become better.  It's great to get things done yourself and be self motivated, but by having that support system or group you can count on is great when you are feeling just a bit sluggish.

Want to join Team Dynasty OCR at the next Obstacle Race?  Check out our events on our Facebook page here.

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Warm-up and Stretch

I've learned that it is very important to stretch before and after workouts. Before to reduce the risk of pulling a muscle and for better range of motion, and after to help reduce soreness.  For a while, I thought that stretching should be done even before a warm-up.  I'm sure it can be done before, but this is what I've heard from quite a bit if personal trainers and fitness professionals.

It is recommended to warm-up your muscles before you stretch or else your muscles will be like a cold rubber band.  If you stretch a cold rubber band it could more easily snap or break apart.  This makes sense to me.  So don't forget to warm up before you stretch.

Here are a couple of stretches from my last workout.

The Table Top stretch is a bit tough to get into , but if you get it your shoulders will thank you for doing it. Your figures can point towards your feet or away from your feet. The goal here is to get your pelvis up making a table with your body.

The Scorpion stretch is an awesome lower back stretch. Lie on the floor belly first and spread you arms out to make a "T" with your body. Now lift only your right leg straight up and bend your right knee while tilting it over to your left side. Try to keep both shoulders and your chin on the ground. Lower your right leg and then repeat with your left leg. 

Rumble Rolling (Foam Rolling)  Use your own body weight to massage and stretch your muscles, tendons, and break down muscle adhesions and scar tissue.  I use the rollers on my back, shoulders, and my legs the most.  You can roll just about any muscle you have though.  The idea is to relax your muscles and let the foam roller sink in.  It helps to start with little pressure at first and then add more with your weight or your other leg when doing your lower body.  I try not to hold my breath so i am more relaxed. 

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Related Workout Links:

P90X2 Base + Back 

Total Body Workout - P90X2