This is a workout I put together for our sister site. It’s a perfect workout to build upper body and grip strength needed to conquer the monkey bars, rigs, rope/wall climbs and cargo nets for your obstacle course race. Plus, working out on the playground is fun!!
Set of monkey bars
Warm-up: Walk/jog 1 minute 20 arm circles each direction 20 straight leg lifts each leg 10 pushups repeat 1 time
Monkey bar set (1 of each): Forwards Side-ways Backwards Hand over hand Skipping a bar Crawl using feet (video demonstration below)
This is a follow-up post from my late summer post “2 Tough workouts to help you conquer steep hills“. There are many ways to format your hill training workouts depending on your fitness and goals. My last post focused more on training for an endurance event (half marathon or longer) where you would be encountering long hills (1/2 mile or longer). This post is more relevant to the everyday runner, OCR athlete and all looking to improve fitness, strength and running form (and more specifically for trail running)!
Have you ever ran on a trail that had a lot of gravel and loose rock where it felt like your feet were slipping out from underneath you, kind of like a car on slick ice?
I like to use the analogy of our body as a car when talking about trail running. Your backside is your engine, your quads are your breaks and the type of “tires” you put on your feet will determine how well your body manages different trail conditions.
Choosing the right trail shoe can make or break your trail running experience, we hope these tips help to “steer” you in the right direction!
—-> The workout can be completed in any order, just don’t drop or put down your Buddy the entire workout!
—-> If you are really looking for a suffer fest, repeat the workout twice!
*A note from Lauren:
I came up with this workout when I was training for the Warrior Dash World championships race last summer. We drove up to Guanella pass (near the base of Mnt Bierstadt, a front range 14,000 foot peak) and I completed this workout at altitude. Whether you are training for an OCR event or just love trail running, this workout will help you gain strength and fitness to run stronger, longer!
Are hills your nemesis? Maybe you just can’t seem to catch your breath on the ups or are tentative on the downs. Try out these workouts to improve your skills and fitness so you can conquer those hills with confidence!
You need to find a location that has multiple flights of stairs. An office building, stadium or if you live in the Denver metro area Red Rocks Amphitheatre.
Stair work is one of the best ways to improve cardiovascular fitness but more importantly it helps to improve your motor skills and turnover (or cadence).
Depending on who you talk to whether it be a city dweller or suburbanite the definition of a “trail run” can sound quite different. Does a flat gravel trail winding through a city park for example “count” as a trail run?
In my definition there are several distinctive factors that determine whether or not you are a true trail runner, take the test below to find out where you stand:
Summiting a 14,000 foot peak is no small feat. To us natives, bagging a “14er” as we call them is a right of passage; many of us seeking to one day summit all 54 of these majestic Colorado peaks.
Weekend warriors and veterans alike tend to set the goal of hiking at least one of these Goliaths a year however, many tend to overlook the most important part of preparing for the summit: training!
I love a good adventure. In fact, you could say my thirst for discovering new trails and desire to see what is around that next bend has been a driving force in my trail running career.
Finding a trail system (or multiple) that have sections of varying lengths you can link together is a great way to add mileage as your fitness level and skills on the trails increase. Check out my recommendations in the front range for beginner to advanced trail runners and please share in the comments below your favorite multi-trail adventures in Colorado!!
In exactly 5 days I will be running the Leadville trail marathon. I am not going to lie, I am terrified. I ran the event back in 2010 and loved every moment of it but due to some health setbacks I wasn’t able to train for the event as I had hoped this time around.
However, there is one silver lining: I know the course. Not only by memory but I took the time to really do my research this year. I calculated the average grade for all 3 long climbs. I looked at the finishing times for women the previous years and figured out what pace they were able to manage during certain sections of the course so I know what I am up against. And I have been training based off of this data.
Back in 2010 I distinctly remember my greatest weakness on the course: my power hiking skills. I had done a ton of trail running to train but very little power hiking. “Why hike when I could run?”, I wrongly assessed.
A couple of weekends ago I competed in my first obstacle race of the season and my first Spartan race in the elite category.
There have been plenty of people posting race reports recapping the event so I wanted to compose a post that details more about what worked and what didn’t in my training in the hopes there might be some takeaways that will help others properly prepare and train for such an event.
To start, let me say that you can never be perfectly prepared for any obstacle course race, let alone a Spartan race for that matter. Even if the race is at the same venue year after year, the course and the obstacles themselves can change drastically.
I am also training for some long distance trail races, culminating with an ultra marathon run of the Grand Canyon or the Rim to Rim to Rim. With 42 miles and 11,000 feet elevation gain, this is a Goliath of an event and so running will always take the priority when it comes to training.
My strategy back in 2015 was to train for speed. I was having some pretty major health issues back then so I wasn’t able to really put in the time to build a good running base. So I spent several hours a week doing crossfit classes and speed work on the track. And it paid off, compared to this year I was definitely much stronger and faster.