Get the fundamentals down, and the level of everything you do will rise. – Michael Jordan

Obstacle Race Training: Strength – Warm Up

(5-10 minutes)

1. Cardio or light calisthenics for 5 minutes (if at home, jog in place, jumping jacks, knee ups, heismans, etc.)
2. Squats, 10x
3. Lunges, 10x
4. Supermans, 10x
5. Push-ups, 10x
6. Plank hold, 30s

Obstacle Race Training: Strength – Strength Bout

(30-40 minutes)

Chest & Abs
1. Chest Press

2. Push Ups

3. V Sit Ups (home) or Elevated Sit-Ups (gym) 3-4 x 15-20

Rest 30s

Back
1. Bent Over Row

2. Pull-Ups (use weight assist – chair or Lifeline Revolution if needed)

Legs & Shoulders
1. Squats with Dumbbells (Hang Carry)

2. Squat-Press

3. Dive Bombers

Rest 60s

Obstacle Race Training: Strength – Cool Down

(5-10 minutes)

Hold each stretch for 20-30 seconds.

1. Hamstrings

2. Glutes

3. Quads

4. Chest

5. Back

6. Shoulders

What are some of your favorite workouts or exercises to improve strength?

You’d find yourself moving over and under barriers, climbing cargo nets, crawling through tunnels or under barbed wire, running up steep hills, and maybe even leaping over fire.

Now add countless zombies — the undead scattered throughout the course, salivating for your brains, eager to make you one of them.

And now you have the increasingly popular Run For Your Lives obstacle course: a zombie-filled 5k with natural and man-made obstacles.

With more than 200,000 Facebook fans and 9,000+ Twitter followers, Run For Your Lives is cementing their unique niche in the sport of obstacle racing. RFYL has 12 events planned this year.

I’m signed up for the Boston-area race in Amesbury park on May 5 & 6, just a couple weeks away.

Here’s what I know about the race, what I expect, and how to prepare for it.

How To Finish Alive

Courtesy of redandblack.com

According to runforyourlives.com, each participant is given a set number of flags (usually three) at the start of the race. Along the course, zombies will try to take these away from you. You need to finish with at least one of the flags in order to survive as a human.

If you cross the finish line without a flag, you are considered a zombie. But even if you lose all three, you can still finish among the living by getting a health bonus pack in a safe zone area.

Once you finish the race, you get a medal and tee. You’re also granted access to the Apocalypse party to celebrate your survival (or transformation) among friends (and zombies).

Who Should Try RFYL?

Overall, Run For Your Lives looks like a race that can be surprisingly challenging (given the zombie component) while being extremely fun.

I expect RFYL to be good for any of the following potential participants:

1. Those new to obstacle races. With 3 miles of 12 obstacles, Run For Your Lives represents one of the shorter mud runs with fewer obstacles, making it a great first race for beginners with some fitness base.

2. Those racing for fun. This doesn’t look like a super-competitive race as the emphasis is on surviving and sticking around for the Apocalypse Party.

3. An athlete/exerciser into The Walking Dead, Resident Evil, and anything zombie-related. You know who you are. And it’s okay if you race costumed up with survival gear.

The Zombie Obstacle Course

Courtesy of shelikesbrains.com

There are several good reviews online on Run For Your Lives, which I’ve highlighted towards the end of this post.

RFYL’s website, Twitter account, and Facebook page also provide background information on the race with updates on actual obstacles as each individual event approaches.

Based on what I’ve gathered from racer reviews, RFYL’s marketing media, and participant YouTube videos, we can expect the following from the terrain and obstacles:

1. An intermittently hilly 5k run. There’s more than one way to finish the course, and you’re likely to pass by one or two forks where you’ll have a couple of options. Some routes will result in a longer (and maybe even hillier) way to the finish.
2. Cargo net wall. As if climbing this isn’t challenging enough, you have to do it with zombies underneath, reaching for your flags.
3. Stream/river. I’ve noticed participants either swimming or pulling themselves using guided ropes across a stream/river. This may concern some given recent events from the Original Mud Run held in Texas where one contestant’s body was found in the river, raising the question of not only the safety of mud runs, but particularly the water obstacles. This obstacle isn’t a given in all of RFYL’s courses, and there is always the option to walk around this obstacle.
4. Bales of Hay. You may need to climb or walk around these in the course.
5. Hay Maze. This looks like fun — you make your way through a maze of hay while encountering zombies throughout.
6. Mud running. This is a no-brainer (no pun intended), but worth acknowledging. Running in the mud requires you to adjust your pace. This is not the place to start speeding up and risk turning an ankle or worse.
7. Crawling. There may be one or two tunnels scattered throughout the race where you’ll have to get on all fours to get through.
8. Dodge hanging “tripe.” You’ll run through dangling plastic replicas of tripe hanging overhead.
9. Over-unders. These are a series of barriers where you dip under one and step or jump over another.
10. Climbing a slanted wall & sliding down other side. I’ve seen in videos a sandwich-board type obstacle where you climb one side of a steep wall and slide down the other into either questionable mattresses or a soft pile of dirt.
11. Stop & go sprints. You’ll need some agility and quickness to run past the zombies.
12. Pool of red dye. This doesn’t look very deep — you just dive in and out while trying to avoid losing flags as there may be zombies surrounding the pool.

My Expectations

After doing some research from reviews, videos, and news stories online, I expect a few things:

1. Pleasant and not-so pleasant surprises. I expect we’ll all be surprised on a few levels: 1) the fun obstacles, 2) the zombies and not knowing when they’ll appear, and 3) the screams from other participants may be more startling than the actual zombies.
2. Finishing among the living seems harder than it sounds. In one review I read, race organizers reported about 21% of participants having “survived” the race as humans. Meaning 4 out of 5 obstacle racers crossed the finish line as fully transformed zombies.
3. Fun. Because we’re all familiar with how amusing it is to get scared out of your wits…sometimes I still can’t even watch someone play a Resident Evil video game without getting startled.

But I may be wrong! We’ll see.

Training for the Apocalypse

Courtesy of billieweiss.wordpress.com

If you’re a seasoned athlete or avid exerciser, this 5k obstacle race may not give you reason to tailor your training. If you’re new to a structured exercise program, then you may be more eager to integrate any relevant training tip!

Either way, it’s always better to over-prepare and customize your workouts than to under-prepare and assume any of your current fitness workouts will get in obstacle race-ready shape.

These are some training basics to keep in mind for the apocalypse:

1. Running. It would be helpful to be able to run 3 miles. The Couch-to-5k program can help you get there. I’m not a runner, I don’t enjoy running all by itself, so when I have to run, I typically do the bare minimum distance. So I’ve been working running 2-3 days a week in my training calendar.
2. Sport specific conditioning & strength. Running will help improve your endurance, but building up sport-specific conditioning and strength will help you get past obstacles. Since RFYL is designed for beginner-intermediate fitness levels, try this workout routine as a test and training prep for event day. I’ve been doing a similar, but longer circuit once or twice a week with a one or two days of strength.
3. Agility. This will come in handy in efforts to escape zombies. There are several ways to improve agility, some of which require only your own bodyweight. You can also use traffic cones and an agility ladder. If  you have small children or young nieces and nephews, you can play tag with them. I’ve been using this last  option.
4. Landing (from bales of hay, walls and cargo nets). To train for for this, be sure to keep good landing mechanics in mind when you do jump-based exercises and plyometrics such as squat or lunge jumps.
5. Moving through water. Although guide ropes will be available, it may not hurt to brush up on your swimming skills if you don’t plan on skipping this obstacle. I’ll probably be skipping any water obstacle — I’m not a swimmer.

Race Reviews

Here are a few reviews from participants that completed Run For Your Lives in Baltimore and Georgia. Included is a review from a contestant working for the CDC.

Review of Run For Your Lives Zombie 5k and Obstacle Course (Baltimore)
I love races of all kinds – triathlons, half marathons, 5Ks, etc. But I never thought that the hilliest, muddiest 5K I’d ever run in my life would also feature zombies chasing after me with vacant eyes and cheesy Halloween costumes…Regardless of whether you end up a zombie or not at the end of the race, you’re soaking wet, covered in red dye, and caked with mud. But chances are excellent you’re laughing your ass off too, because it’s a lot of fun.

Nixie’s Review of Run for Your Lives Zombie 5k (Baltimore)
If you want to test your athletic abilities, or in my case, just wanting to finish, this is the way to go…This ended up being a boot camp style hike/run filled with zombies.

Run for Your Lives Review (Georgia)
I joined 2500 runners, 500 zombies and many more spectators at the Run for Your Lives race held just outside of Atlanta in Union Point, Georgia. Proceeds from the race went to the American Red Cross and CDC set up a booth where we had the opportunity to talk with other zombie enthusiasts about how preparing for a zombie apocalypse would help them prepare for any disaster.  

Run For Your Lives (Georgia)
This is a picture-based review — there are a lot of good photos that give you an idea of what to expect from the race.

Run For Your Lives in the News

NBC Sports: How to you make a 5k more interesting? Add zombies, of course
Basically what you’ve got here are people trying to complete a 5K course, with various zombies lurking behind trees, rocks and bushes, waiting to attack. A zombie eats a runner’s “brains” by grabbing flags on their belts…The Run For Your Lives series hits 12 U.S. states from May through Dec. 15.

Zombiepocalpyse is near, prepare yourself with the Run For Your Lives 5k
“We’re extremely thrilled to expand our race across the U.S. and into the New England area to test the survival skills of zombie and running enthusiasts, and first-time adventure racers alike,” said Ryan Hogan, managing member of Reed Street Productions and co-creator of Run For Your Lives. “We hope Bostonians and folks throughout New England are ready, and wicked excited to run for their lives in May.”

Zombie-themed business wins $17,500 at competition
Reed Street Productions, which hosts zombie-themed races in various locations and is based in Baltimore, won the grand prize at the competition along with an additional $2,500 through the contest’s “People’s Choice” Award.

Run for Your Lives first ever zombie obstacle race
Runners will navigate a series of 12 obstacles throughout the course while avoiding the zombies. Before the race, contestants will be given a belt with flags (like touch-footie) that represents health…Pulling, grabbing, pushing or striking of zombies and runners is not permitted.

Doing a pull up is a must for the Tough Mudder and other challenging obstacle races. You may get away with not being able to do one for some obstacle courses. But for the long run, you’ll want to integrate specific training for these back muscles and work up to doing at least one pull up.

Obstacle race training aside, being able to do a pull up will make you feel like a strong bad ass.

And you know what? To do one pull up doesn’t have to be unattainable — this is completely achievable for all: beginners and seasoned athletes.

Follow the five steps in this pull-up guide, and your upper body will be defying gravity soon.

First Things First: Weight Loss

Obviously, the less you weigh, the easier it will be to do a pull up. If you think weight may be a significant barrier in reaching the one pull-up feat, you can spend some time on this goal as you master step 1.

Step 1: The Modified High Row

You may be familiar with the bent-over row, lat-pull down, single arm row, and other back exercises. The Modified High Row is similar to a few of these with a few tweaks, and it’s a great way to start your pull-up training.

You can do modified high rows right at home with exercise bands and a door attachment. If you’re serious about conquering the pull-up, my recommendation would be to get a band set with a variety of intensities, typically indicated by the color of the band.

You have a lot of options for bands and tubing on Amazon and Perform Better. If you’re unfamiliar with Perform Better, it’s an online shop that specializes in functional training, sports performance, and rehabilitation equipment, most of which are portable and suitable for home use.

My personal favorites are the Black Mountain Band Set and All-Purpose Exercise Bands.

Black Mountain is available on Amazon as are the All-Purpose Bands, but Perform Better carries a wider variety of All-Purpose Bands.

A quick review of each.

Black Mountain Band Set

From convenience, variety, and cost standpoints, this set offers great value and reasonable quality.

These come in two varieties: basic set (up to 30 lbs of resistance) and strong man (offers up to 40 lbs resistance).

Each set has about 5-6 bands, so you’ll have plenty of variety in terms of resistance.

All Purpose Bands

Although costlier, the all purpose bands have been a long-time favorite of mine. They are more expensive: one single band can cost almost as much as the basic set from Black Mountain.

The All Purpose band is actually two bands connected by a door anchor. This is actually convenient because usually only one door anchor comes with band sets, and those door anchors are small enough to lose easily.

All-Purpose Exercise Bands

I have both Black Mountain and All Purpose bands.

The advantage of each? It’s easier to travel with the Black Mountain set since the bands are lighter. But I like durability and built-in door anchor on the All Purpose Band. The All Purpose Bands also come in travel size, but available only in three levels of intensity.

These are not available in a set (that I know of), so you’d have to buy each intensity separately.

There’s a total of three bands with the travel edition (which is preferable if you’re in tight quarters at home) and five bands in the traditional edition.

Regardless of which brand of bands you choose, start with a band you can do 3 sets of 5 – 7 reps.

Again, do these high rows three times a week. Once the resistance of a band gets easy enough that you can complete 3 sets without fatigue, progress to the next level of intensity band.

You can also do this exercise at the gym using the cable machines and adjust the height so that the attachment is overhead.

How To Do the Modified High Row at Home

Description:
(Start) Kneel on a soft surface with your left knee and place your right foot on the floor in front of you with your knee bent. Hold onto the handles with both hands, palms facing down. Lean forward. Squeeze your shoulder blades together.

(Move) Bend your elbows to pull the handle in towards the tops of your shoulders. Hold for one second. Return to start. Repeat for a total of 10-12 reps. Switch sides (legs) for each set. Rest 1 minute in between sets.

Variation Note (progression): You can also start this exercise so that you are standing in a staggered stance with your right leg forward as you did for Program A. Switch sides (legs) for each set.

Alternatives: you can also try different hand positions. The one pictured mimics the hand positions of a pull up. Try to use a palms-up, palms-in or even narrow width hand position as an alternative once a week.

Step 2: Hang with Scapular Retractions

Now that you’ve mastered the high row, you may feel ready to hit the pull-up bars!

Before you attempt that first pull-up, though, we’re going to start with basics: the right form and posture to do one pull up right.

Pull Up Bars

First, find a good pull up bar for home use. There are many good ones out there.

If you’ve done P90X, you’ve probably seen the monster-steel heavy-duty doorway bar Tony Horton uses. It’s a great pull-up bar, fits most doorway trims, and supports up to 300 lbs of weight.

Although this is a P90X-featured pull up bar, many other brands sell as similar model. You’ll find a swarm of other brands on Amazon that construct this style of a pull up bar, many of which have slight distinctions in terms of the exact dimensions and doorways they’d fit.

Before buying any pull up bar, I strongly recommend reading the specs to make sure it would fit in your doorway.

I prefer the Iron Gym Pull Up Bar. It also holds up to 300 lbs, and it’s designed to fit doorways between 24” to 32” wide with doorway trim up to 3 ½ inches wide.

I use the Iron Gym bar because it actually fits the door frames in my place better than the one they use on P90X. There are a couple basic distinctions between the two bars:

1. The Iron Gym bar has fewer handle grips/options (about three versus at least half a dozen on the steel one). For now, I wouldn’t worry about the variety of grips. Either one allows for the use of the pull-up grip/position (arms slightly wider than shoulder-width, palms facing down).

2. The Iron Gym is slightly more compact than the steel one. Not by much, but enough if you’re in tight quarters.

Iron Gym Pull Up Bar

Heavy-Duty Doorway Chin-Up/Pull-Up Bar

Back to scapular retractions.

How to Hang with Scapular Retractions

Description:
(Start) Hold onto a pull-up bar and hang. Notice how close your ears are to shoulders.

(Move) Squeeze your shoulder blades together so that your ears are elevated above your shoulders. Repeat. Work up to a total of 10 reps. Try to start with 5. Rest 1 minute in between sets.

Variation Note: If continuous squeezes/retractions are tough, just hang and fight to squeeze your shoulder blades together. Challenge yourself to do one extra squeeze each workout until you reach 10.

Step 3: The Assisted Pull Up

Once you’ve mastered the high row and scapular retractions, it’s time to try the assisted pull up.

There are a couple of different pull up assist techniques you can try at home: 1) a chair and 2) the Lifeline Pull Up Revolution.

Assisted Pull Up with Chair

These are pretty straightforward. Make sure you have a sturdy chair.

With the assisted pull up using a chair, be sure you’re not just going through the motions and placing all of your weight on the chair the entire time. This won’t accomplish anything!

You’ll want to support as much weight as you can with the chair literally acting as an assist.

Description:
(Start) Place one foot on the seat of the chair and hold onto the pull up bar.

(Move) Pull yourself up until your chin clears the bar and hold for one second. Try to lift your foot off the chair or at least get onto your toes or balls of your feet. Return to start. Repeat for 3 sets of 5-7 reps. Rest about 1 minute in between sets.

Variation Note: To make more challenging, place the chair farther away from you.

Assisted Pull Up with Lifeline Revolution

The Lifeline Pull Up Revolution is another way you can try assisted pull-ups.

Honestly, I prefer using a chair until you can do at least one pull up, but the Lifeline Revolution Pro can be a good alternative for some.

Lifeline Pull Up Revolution

The Lifeline Pull Up Revolution provides up to 100 lbs of weight assistance. You can adjust the amount of assistance by removing a band, but the manufacturers warn against using a single band.

To use the Lifeline Revolution Pro, you would need to hook one foot in through the look and extend your leg. So as a pre-requisite, you need to be sure your legs are strong enough to keep straight while withstanding 100 lbs of resistance!

For this reason, I often recommend using a chair over the Lifeline Revolution for beginners that don’t have much experience with resistance training and/or the leg strength to keep one leg extended.

Description:
(Start) Hold onto the pull up bars and place one foot in the loop and straighten out your leg. (Move) Pull yourself up until your chin clears the bar and hold for one second. Return to start. Repeat for 3 sets of 5-7 reps. Rest 1 minute in between sets.

Variation Note: To make more challenging, remove one band (but never use one single band).

Step 4: Do One Pull-Up

Once you can do 3 sets of 5-7 reps of assisted pull-ups with the chair or a two bands on the Lifeline Revolution, it’s time! Now you will try to do one pull up.

Description:
(Start) Hold onto the pull-up bars and squeeze your shoulder blades together as you would for a scapular retraction.

(Move) Try as hard as you can to pull yourself up. Since this will be your first pull-up, it’s okay if you need to kip or use a little bit of momentum to do this.

Over time, you’ll want to make your single pull-up clean and kip-free before doing multiple pull-ups.

But for the first one, kick, scream, grunt, complain, yell if you have to, but get it done! Try to do as many as you can each time. Rest at least one minute in between efforts.

Variation Notes – Pull Up Hand Positions:
Harder – palms facing down,
Easier – palms facing you or in towards each other.
Feel free to play around with the variations in efforts to do your first pull up.

Step 5: Revisit Assist with Lifeline Pull-Up Revolution

If you are doing a workout where you’re maxing out on pull ups and you want to keep doing them without having to stop because you can’t support your bodyweight just yet for a full rep, you may want to consider using the Lifeline Pull-Up Revolution.

Just start first with maxing out using your own bodyweight alone — even if that means just one or two pull ups.

Putting it Altogether

Just like most challenging tasks, you need to practice in order to improve. Try to do one of the above exercises, depending on which step you are on, three times a week.

Be sure to work one day of rest in between back-strengthening/pull up training bouts.

Be patient, follow the steps, and you’ll do your first pull up soon!

Once you’ve tried these steps, let me know if this guide was helpful. If you’ve already done a pull up, let me know how you got there!

Combined with the 31,000 in February and 35,000 that took part in January, the year-to-date (YTD) participation total for the big three has reached 116,000.

Obstacle Race Participation Breakdown

Warrior Dash Participation Total: 29,587

Warrior Dash – East Texas: 7,357
Warrior Dash – Hawaii: 7,992
Warrior Dash – North Florida: 4,486
Warrior Dash – SoCal: 9,752

Spartan Race Participation Total: 8,851

Spartan Sprint – Conyers, GA: 3,567
Spartan Sprint – Charlotte, NC: 5,284

Tough Mudder (US) Participation Total: 12,000 (est.)

Tough Mudder – Texas: est. 12,000

April Events (Top Races)

Tough Mudder – Michigan: April 14 & 15
Spartan Sprint – Indiana: April 21
Warrior Dash – Mississippi: April 21
Warrior Dash – North Texas: April 21 & 22
Rugged Maniac – Greensboro, NC: April 21
Metro Dash – Virginia Beach, VA: April 21
Warrior Dash – Arizona: April 28 & 29
Tough Mudder – Pennsylvania: April 28 & 29

For a list of other obstacle races that may be holding an event near you, see this directory.

Obstacle Race Popularity

The Tough Mudder exceeded two million fans in March, increasing to total of 2.1 million fans.

March was an awesome month in popularity points for the Spartan Race! The Spartan Race is on pace to reach 1 million fans this month after adding roughly 130,000 “likes” last month. The Spartan Race also surpassed the Tough Mudder in number of Twitter followers.

Site traffic to the leading three has also been strong over the past year. Site traffic information comes from compete.com.

Below are popularity points as of Wednesday, April 4.

Tough Mudder
FB Fans: 2,083,571 (+136,186)
Twitter Followers: 36,821 (+3,766)

Spartan Race
FB Fans: 965,471 (+129,132)
Twitter Followers: 36,943 (+7,521)

Warrior Dash
FB Fans: 812,529 (+18,906)
Twitter Followers: 22,522 (+1,468)

Run for Your Lives
FB Fans: 195,866 (+61,695)
Twitter Followers: 8,876 (+1,597)

Rugged Maniac
FB Fans: 123,138 (+11,459)
Twitter Followers: 971 (+114)

Metro Dash
FB Fans: 77,085
Twitter Followers: 668

Hero Rush 
FB Fans: 43,034
Twitter Followers: 1,209

Dirty Girl
FB Fans: 38,530
Twitter Followers: 1,634

Dirty Dash
FB Fans: 31,209
Twitter Followers: 903

Ruckus
FB Fans: 15,701
Twitter Followers: 382

Diva Dash
FB Fans: 5,073
Twitter Followers: NA

Obstacle Race News Highlights

If you follow my facebook page, you may have already seen a couple of these news highlights. Two deserved to be repeated: 1) Angel Gonzalez, a paraplegic man who took on the Warrior Dash, and 2) Run for Your Lives, a zombie-themed obstacle race that continues to rise in popularity.

Looking for the next challenge in day-long obstacle races? Well, the Spartan Race is raising the bar with the first-ever marathon obstacle course. This inaugural event is planned for Vermont in September this year.

If you’re considering a career in obstacle racing, you may be fortunate enough to pursue and secure a position with companies that are redefining workplace culture. Red Frog Events, the firm that organizes the Great Urban Race and Warrior Dash, prioritizes fun and rewards creativity at their offices.

Spartan Race Unveils First-Ever Marathon-Distance Obstacle Course
Just when you thought it couldn’t get any tougher…the new Ultra Beast will be the first-ever, marathon-distance (26.2 mile) obstacle race to coincide with the main race held the same weekend. Double the fun, Ultra Beast will take competitors through two loops of the grueling main course — twice subjecting them to the toughest course Spartan can bring before reaching the finish line.

LA Times: Athletes get down & dirty in obstacle mud runs
An estimated 1 million people showed up last year at these down-and-dirty races, most of which did not exist four years ago. What’s the attraction? “At a certain point, regular running is boring and triathlons get too nerdy, expensive and linear,” says Alex Patterson, chief marketing officer at Tough Mudder… “Experience is the new luxury good — the cool stories you get to tell at work on Monday morning or post on Facebook.”

Six Tips to Turn Your Passion into Profits: Lessons from Obstacle Races
1. Don’t count on passion alone.
2. Hire passionate people
3. Share your passion
4. Keep the passion alive
5. Prioritize fun
6. Expand your passion.

Slipping on your New Year’s resolution? Sign up and train for a Spartan Race
Before you give me some obscene gesture with your hand and tell me off, l want you to know this race is different. Spartan Race isn’t like other 5Ks or half marathons. This race is an obstacle course, and it was designed to show working out doesn’t have to be torturous and it can be fun, entertaining, and challenging all at the same time…Spartan Race has plenty of ways to help you get motivated and prepare for this challenging course, including daily workout schedule…

Mud runs the cure to obesity?
With the number of race entrants increasing in parts of the country, obstacle course races are uniquely positioned to offer a fun, gritty venue for activity and fitness.

Q & A with Stacie Preston, a Death Race entrant
A local nurse, Stacie Preston is currently completing the preliminaries for the June 15 Spartan Death Race in Pittsfield, Vt. Why? “My initial response is that I seek out and crave events and tasks that others say I would not be able to complete, to prove those people wrong. In this case I chose the Death Race…my determination and pure willpower will finally prove that I can do anything when I desire it!”

Paraplegic proves life’s barriers can be conquered with a little help from your friends
A 33 year-old-man proved that life’s obstacles can be successfully conquered, one painful barrier at a time, with patience, perseverance, and with help from family and friends. The victim of a spinal injury when he was 23, he lives an active life that includes work, college, and adaptive recreation contests like wheelchair basketball and rugby. In the Warrior Dash, he and his girlfriend found his biggest challenge yet.

Run For Your Lives Puts Racer in the midst of a Zombie Apocalypse
This race may be new to some and familiar to others, but RFYL puts an awesome take a mud run obstacle race! Derrick Smith is the co-creator of Run For Your Lives, a 5K race and “zombie-infested” obstacle course. “All of our course locations are designed based on the existing terrain with about 10 to 12 man-made and natural obstacles included,” Smith said. Furthermore, “there’s multiple routes to the finish line, and there might be a couple dead ends, or you might hit a fork in the trail, and one way is going to be a little bit longer.”

This directory is a work in progress. When I originally started the list September of last year, there were less than 30 races listed. Now there are 50.

I’ll be updating it regularly, but if there’s a race you know of that’s missing and you know the distance and number of obstacle courses for it, let me know.

*Also hold races in select international countries such as Canada, the UK, and Australia.
Please note: This list includes day races only — not included are longer, multi-day challenges like the Death Race & GoRuck Challenge.

Are you taking up running to make progress with your fitness goals? Are you an aspiring newbie with your long-term goals set on traditional and/or obstacle races?

Whether you’re running for fitness or sport, this activity calls for more than just time on the treadmill or jaunts outdoors.

To make the most out of your run and to go from novice to veteran runner, you’ll need a fitness program that complements your running.

If you’re just starting up with running, read on for a guide that will help you prevent injuries, improve your running fitness, and outlast the competition (even if you’re racing against yourself)!

The Physical & Financial Demands of Running

Running Fitness Programs

Now that you have a good idea of the physical and financial tolls of running, it’s time to learn how to train to improve your running fitness.

If you have a trainer, he/she can put together a program customized for you. If you’re not ready yet to make the investment into additional instruction, you can complete running-specific workouts at home.

A beginning running workout doesn’t need to be complicated. You can focus on essential core and strength exercises that only require your bodyweight. This is convenient because you can complete this workout at home, outdoors, or even on the road when you’re travelling.

Click here for a running workout for beginners.

Intermediate Running Workout

Do you have your sights set on a mud run? Are you planning to put your fitness level to the test by completing a Tough Mudder?

If you’ve been following my blog regularly, you may have tried the “square one” or “beyond square one training” programs I posted a little while ago. This is a progression to these routines.

This workout will be more challenging than the original “beyond Square one” routine, but not as hard as a super circuit like the Tough Mudder’s program or a variation of the Tough Mudder circuit.

Try this routine once or twice a week outside of your running and active recovery sessions.

Training for your first tough mudder or other mud run? This workout will push you beyond the beginner & intermediate fitness levels!

CC Image Courtesy of Chrispy Photography on Flickr

Tough Mudder Workout Warm-Up

10 Single Leg Deadlifts (alternating legs)

10 Lunges

10 Squats

10 Push-Ups

30 second Plank Hold

Tough Mudder Workout Circuit

1. 7 minute jog at moderate pace

2. Strength circuit with Bodyweight (30 seconds each exercise)

a. Push Ups with rotations

b. Plank Runners

c. Lunges

d. Lunge Jumps

e. Side Plank Hold

Repeat a-e

3. 7 minute run

4. Strength circuit with Dumbbells or Tubing (30 seconds each exercise)

a. Push Ups with Dumbbell Rows

b. Bent Over Rows

c. Squats

d. Squat Jumps

e. Crunches or Sit Ups

Repeat a-e

5. 7 minute run

6. Flexibility circuit

a. 10 Side Lunges with Torso Twists

b. 10 Hand-walks

c. 10 Forward Leg Swings

d. 10 Side Leg Swings

e. 10 Reverse Lunges

*Step back with one leg and drop your knees towards the floor so you feel stretch in quads/hip flexors of back leg.

7. 7 minute jog at easy pace

Tough Mudder Workout Cool Down

*Hold each for 20 seconds or Foam Roll

a. Hamstrings

b. Quads

c. Glutes (pretzel stretch)

d. Chest (doorway stretch)

e. Back (child’s pose)

The entire workout should take you just under an hour, about 50-55 minutes, including your warm-up and cool-down stretches.

Only have 30 minutes? Cut the running time to 4 minutes.

Remember to think of your training as building blocks. Square One Training is the cornerstone, over which you will place future blocks, all in efforts to conquer a super circuit that will simulate race day. Each training block will include, at least to some extent, each of the following components: endurance, strength, and even dynamic flexibility work.

If you find this workout helpful for your training, please share with friends!

Related My Exercise Coach Articles:
Obstacle Course Race Training
At-Home Tough Mudder Training
Square One Training
Beyond Square One Training
Tough Mudder Training

*Please note that by submitting a contact form and/or engaging in any of the fitness recommendations on www.MyExerciseCoach.net, you agree to the terms and conditions of this disclaimer.

Luckily, though, there’s ways to work on those problem areas without having to spend $100+ on a regular basis.

Whether your training for an obstacle race like the Tough Mudder/Spartan Race, a traditional 10k run, or your first ever race, your training will benefit from foam rolling.

There may already be several aspects of your current training program to make sure your race goes well: your actual running program, resistance training, nutrition, and flexibility.

There are several types of flexibility (allude to series), but one type that’s gotten more attention over the past few years is foam rolling, also known as self-myofascial release.

How Foam Rolling Works
Self-myofascial release allows you to massage the fascia that organizes muscle fibers. When a muscle is very tight, the tissue (fascia) that organize the muscle fibers coil up into a tight, densely compact network. Foam rolling works similar to a deep muscle tissue massage as they both help uncoil the fascia surrounding a tight muscle.

To make a long story short, the loosening up the fascia will help make the corresponding muscle fibers and groups more limber. So you’ll be able to efficiently warm-up and perform exercises through a complete range of motion. In the long run, you’ll get more out of your workouts without having to contend with tightness and tweaks here and there. At the same time help, you’ll be working on injury prevention.

And let’s face it, when your training for an obstacle race or other running event, the last thing you want to hold you back is a missing link in your training!

How To Foam Roll
So how do you foam roll?

Well, first of all, you’ll need a foam roller. And you’ll see reviews of popular ones below.

The precise instructions will vary depending on the muscle. In general, you’ll usually start by resting most (sometimes all, if you are very flexible) of your weight on a specific muscle group on the foam roller (see pictures on “What To Foam Roll” section below). You’ll start to apply pressure close to the muscle’s insertion and roll the length of the muscle.

So if you are foam rolling your calves, you’ll start right above your Achilles and work your way up towards the back of your knee. On the way there, you’ll stop and hold any tender spots until they release, which can take anywhere from 10-30 seconds. If your arms get tired of holding up your weight for that long, it’s okay to take break!

What To Foam Roll
If you’re a runner or a Tough Mudder, chances are you’ll have to foam roll focusing on the legs.

Calves
Description: (Start) Sit up with your legs straight. Cross your right ankle over your left ankle and rest you’re the bottom half of your calf muscle (right above the Achilles) against the foam roller. (Move) Roll the length of your calf muscle from above the Achilles to a few inches below the back of your right knee. Hold each tender spot for 20 seconds. Repeat on other side.

Hamstrings
 

Glutes
Description: (Start) Sit on the foam roller with both knees bent. Cross your right ankle over your left knee and lean towards your right glute cheek. (Move) Roll the length of the glute cheek, looking for tender spots. Hold each tender spot for 20 seconds. Repeat on other side.

Quads
Description: (Start) Lie face down and rest weight on your right quad. (Move) Roll the length of the quad muscle starting from one or two inches above the right knee. Hold each tender spot for 20 seconds.

IT Bands/Abductors
Description: (Start) Lie down on your right side so that the foam roller is one inch above the outside of your right knee. (Move) Roll the length of the IT Bands/Abductors from one inch above the outside of your right knee to one inch below the hip bone. Hold each tender spot for 20 seconds. Repeat on other side.

Adductors
Description: (Start) Lie face down in a bent elbow plank position with the foam roller parallel to your body. Bend your right leg in towards your hip and out so that the inside of your right knee is resting on the foam roller. (Move) Roll the length of the Adductors from one inch inside your right knee towards the groin area. Hold each tender spot for 20 seconds. Repeat on other side.

When To Roll
Some people foam roll as part of the warm-up, some leave it for the cool-down. The important thing is that you do it!

At first, try it as part of your warm-up. Do some light cardio or calisthenics for five minutes and see how it feels to foam roll after. If you’re really tight, it may be painful. And if that’s the case, it may be best to leave towards the end of your workout when your muscles are warmest and looser so you can hold the tender points longer.

You can include form rolling for each of your workouts. I also recommend having a longer foam rolling session once every week or two when you’re at the heart of your training and likely to tighten up more easily. You can integrate an extended foam rolling session as part of your active recovery.

Where To Get a Foam Roller
You’ll probably find a foam roller at a local sporting goods store. It will more likely be a soft white foam roller that may be good enough for beginners, but won’t last you very long.

Since foam rollers made their way to mainstream fitness years ago, many variations have developed from the soft roller. You could say these are evolutions of the original — rebooted and improved.

Some sporting goods stores may have types aside from the soft roller, but you are more likely to find them online or through Amazon and specialty retail stores that target personal trainers (like Perfom Better). You’ll have a lot of online options through either vendors.

Types of Foam Roller – A Quick Review

When I started out as a trainer, I was quickly introduced to foam rollers. So I’ve had the chance to try out a few different types. The ones I’ll review bellow are rollers I’ve personally used and been able to rank based on my experience. They’re also linked to their product pages on Amazon in case you are thinking of purchasing one.

For a really quick review, scroll down to a grid where I rank each of the five foam rollers listed by durability, material, resilience, and price.

At first, most clubs had soft foam rollers in two varieties: the soft foam and foam roller plus.

1. The Soft Foam Roller
This variety was the original: a cylindrical roller you could use for self-myofascial release.

Pros

• Good for beginners. Since it’s a soft foam, it may not be as painful as some of the more advanced/upgraded/refined foam rollers out there. This may be a welcome start if you are new to foam rollers and typically have tight muscle groups.
• Inexpensive. This is probably the least expensive roller on the market. So if you’re a little skeptical as to the utility of the roller, this may be a good option to start with. You can buy a soft foam roller for less than $20, some for even $10.

Cons

• Short life span. The soft foam roll is not as resilient as other options. After resting your body weight on it for some time, which you’ll have to do in order to foam roll, the roll will lose it’s shape and thus, its effectiveness.
• Gets dirty easily and can be hard to clean. This is a white roller, and it can pick up and cling to nearly anything: dirt, dust, lint, hair, etc.

My verdict: the soft roller is good for the reluctant beginner, but if you think you’re sold on the foam roller’s utility, read on for other alternatives.

Soft Foam Rollers on Amazon.com

2. The Soft Foam Roller Wrapping a PVC Pipe (aka Foam Roller Plus) 
This particular packaging of the soft foam was intended to lengthen the lifespan of the make the foam last longer. After a while of using the roller, the foam loses it’s resilience to retain its original shape, rendering it ineffective in massaging your tight muscles. The pipe was integrated into this product to make the foam last longer.

In theory, sounds like a good idea, right? Well, over time, as the soft foam loses it’s shape, you’ll eventually feel like you’re rolling on a pipe! If you’re the only one using the roller at home, this may not be a problem, but if you’re looking to share the roller with other home exercisers or using at the health club, there are better option so use.

Pros

• Durable. The pipe helps make the roll last longer.
• Somewhat resilient. The pipe soft of helps the foam roll maintain it shape and form.
• Easy to clean. The sleeve over the pipe and roller keeps the foam clean and can be washed with your laundry.

Cons

• Once soft foam loses shape, it feels like you are rolling on a pipe. This is just uncomfortable and not effective for myofascial release.
• More expensive. You can pay as much as 3-4x the cost of the soft foam roller alone.

My verdict: even though the foam roller plus may provide you with more value than the soft foam alone, there are other varieties worth considering, especially if you plan to share the roller with other home exercisers.

Foam Roller Plus with Cover 6 x 36 inch

3. EVA Foam Roller

The EVA foam roller is made from elastic material that is more resilient than the soft foam roller. It will last you longer than the soft foam roller, but you may need to invest a little more for this variety.

Pros

• Durable. The EVA foam roller will last longer than the soft type. It’s elastic properties make it resilient, lending to a longer lifespan where it will provide more pressure than the soft foam.
• Softer than the foam roller plus. The EVA foam is durable so that the roller still is usable without making you feel like you are rolling on a pipe.
• Heat & water resistant. EVA is heat & water resistant, enhancing the longevity of the roller.

Cons

• More expensive than the soft foam. An EVA Foam can cost up to 3-3.5x more than the soft foam, but can often be found for a few dollars less than the foam roller plus.
• Maybe too firm? If you are a beginner with really tense and tender muscles, the pressure the EVA foam can afford may be too much. If this is the case, you may be better off with the soft foam or start with traditional stretching if there is an underlying medical or health issue. Check with your doctor if this is the case.

My verdict: I prefer this one for exercisers that aren’t too tight and tense. They EVA roll will provide better massage than the soft rollers without being as painful as the Foam Roller Plus or High Density Foam Roller.

EVA Foam Rollers

4. High Density Foam Roller
High Density foam is foam packed very tightly together, making it capable of applying a lot of pressure. This can be an advantage or disadvantaged, depending on how tight and tense you are.

Pros

• Very firm. This may be the most inherently firm foam that I know of. When you first use this foam roller, it will feel like it resists any kind of pressure you place on it. Unlike the EVA foam, it doesn’t need to be resilient because it’s tough enough to resist any alterations in shape and form.
• Durable. This is one of the more durable foam roller varieties. It will last you longer than the soft foam roll, and possibly longer than the EVA roller.
• Price. A high density foam roller alone can be found for less than an EVA foam or the foam roller plus. You can expect to pay about twice as much as the amount you would pay for a soft foam.

Cons

• Not as elastic as EVA. But it doesn’t have to be since the high density foam resists applied pressure.
• Maybe too inelastic for beginners. If you’re really tight or using the foam roller for the first time, using this roller may actually feel painful.
• Not as durable as EVA? This is what I’ve heard. This may sound counterintuitive at first: if the high density can resist any changes in form, then they should be durable, right? Maybe since it lacks the EVA material, the high density roller is not heat or water-resistant, thus affecting it’s lifespan. But unless you keep this next to a radiator or submerged in a pool, the HD foam may outlast the EVA.

My verdict: this one isn’t for the faint-hearted. This is no forgiving foam roller, it will not give like the soft or EVA types. I recommend this for more advanced exercises with experience foam rolling.

High Density Foam Rollers

5. High Density EVA Roller

Guess what? There is a variety that combines the best of EVA and HD! The pros and cons for this one are pretty simple and straightforward.

Pros: provides the best of both EVA and HD materials. It’s resilient, durable, has a little give, provides an intense, but manageable massage for most, and is heat & water-resistant.

Con: EVA HD rollers can vary in pricing. You can find some comparably priced to an HD roller or more expensive than the Foam Roller Plus.

My verdict: this EVA HD roller is my pick for the long haul. It can be good for beginners, intermediate, and advanced exercises, and should last you a long time.

HD EVA Foam Rollers

RumbleRoller

Additional Rollers

You’ll notice many foam rollers, with the exception of the foam roller plus, come in different lengths and sizes. For overall home use, you want to stick with the 3-foot whole roller. Half rollers are usually used for other balance and flexibility exercises. The 18-inch roller is usually intended for travel.

The grid below compares the foam rollers by material, firmness, durability, and pricing using an ascending scale. 1 represents least firm, durable, and expensive; 5 denotes most firm, durable, and expensive.

Foam Rollers’ Review Summary

For more information on foam rollers, check out foamrollerguide.com.

Final Thoughts

So what foam roller are you? I know this was an extensive post, but foam rolling deserves some attention as it will enhance your flexibility.

In the long run, this will help you prevent injuries and even boost your fitness and sports performance. And it only takes a few minutes of your warm-up or cool-down.

Personally, I’ve noticed the difference of foam rolling regularly on improved flexibility around my IT bands/abductors and adductors. Foam rolling has helped me keep those muscle groups loose and keep knee pain at bay after a run.

Best of luck with your training and recovery!

Related Posts:

Online Training Guides
Flexibility series/category
8 Running Exercises
Physical & Fiscal Demands of Running
Physical & Fiscal Demands of the Tough Mudder

Breakdown
Tough Mudder: est. 14,800
Tough Mudder – GA: 6,800
Tough Mudder – SoCal: est. 8,000

Warrior Dash: 9,167

Spartan Race: 6,885
Super Spartan – AZ: 2,412
Super Spartan – FL: 4,473

March Events
Spartan Sprint – Conyers, GA: March 10
Warrior Dash – East Texas: March 17
Metro Dash – Atlanta, GA: March 17
Rugged Maniac – Charleston, SC: March 24
Warrior Dash – Hawaii: March 24
Spartan Sprint – Charlotte, NC: March 24 & 25
Warrior Dash – North Florida: March 31
Warrior Dash – SoCal: March 31
Tough Mudder – Dallas, TX: March 31 & April 1
Tough Mudder – Melbourne, Australia: March 31 & April 1

For a list of other obstacle races that may be holding an event near you, see this directory.

Popularity
As can be expected, obstacle races are continuing to attract fans and followers. The Spartan Race surpassed the Warrior Dash in number of total popularity points (Facebook fans + Twitter followers).

Below are popularity points as of Sunday, March 4. Since January 30, the Tough Mudder increased the FB fan-base by 300,000. The Spartan Race nearly tripled the number of of new Warrior Dash fans with more than 75,000 new likes in comparison with WD’s 27,000.

From August 1st last year through March 5, 2012, Tough Mudder increased their number of fans from 884, 488 to 1.9 million. Over the same span, Spartan Race grew from 453,218 to 836, 339.

Tough Mudder
FB Fans: 1,947,385 (+303,254)
Twitter Followers: 33,055 (+5,358)

Spartan Race
FB Fans: 836,339 (+75,537)
Twitter Followers: 29,422 (8,785)

Warrior Dash
FB Fans: 793,623 (+27,733)
Twitter Followers: 21,054 (+1,944)

Run for Your Lives
FB Fans: 134,191 (+36,358)
Twitter Followers: 7,279 (+1,537)

Rugged Maniac
FB Fans: 111,679 (+14,711)
Twitter Followers: 857 (+145)

Metro Dash
FB Fans: 75,656
Twitter Followers: 644

Hero Rush 
FB Fans: 42,508
Twitter Followers: 950

Dirty Girl
FB Fans: 31,149
Twitter Followers: 1,208

News Highlights
This month’s news highlights the sport’s State of the Union, thanks to obstacleracers.com, and how the Tough Mudder brand is showing that millions can still be made in spite of limited leveraging options.

You’ll also see upcoming firsts for the top obstacle race brands: The Warrior Dash makes its debut in Iowa and Nebraska, the Tough Mudder in Australia. The Spartan Race provides a reality check for one participant’s fitness level and one firefighter preps for the Death Race in June.

Lastly, you’ll see tips for taking your workout outdoors and how to make sure yoga is helping you prepare for your race.

Obstacle Course Racing – State of the Union
Any doubters of the “Obstacle Racing Boom” should turn their attention to the sheer growth of some of the most popular obstacle races in effect. Red Frog Events, who hosts the Warrior Dash race series, points out that they have grown from 1,194 racers in 2007 to 150,000 in 2010, with a projected 70,000 for the 2011 race season. Red Frog hosted 33 Warrior Dash races in 2011 alone, and are scheduled to host 65 races in 2012. The Outdoor Industry Association confirms this growth, reporting an 85% increase in “extreme” event participation from 2006 to 2010. Spartan Race hosted 27 races in 2011 and are scheduled to host at least 37 in 2012 while Tough Mudder participation is projected to increase from an impressive 50,000 in 2010 to a mind-blowing 500,000 in 2012!

Even in a world of deleveraging there are still fortunes to be made
This is what I meant by innovation and creativity finding pockets of wealth. Will Dean [Tough Mudder founder] saw a niche in the fitness industry (an event that was more challenging and less monotonous than traditional marathons and other fitness tests). He then moved to capitalize on that niche with minimal risk by keeping his start-up costs to a minimum. And today he’s sitting atop a $20 million business with numerous corporate sponsors.

20,000 expected for inaugural Tough Mudder in Australia
The first Tough Mudder in Australia will be held at Phillip Island on March 31 and April 1 – fittingly, April Fool’s Day. Entrants will scale 3m-high walls, crawl through mud under wire, run through diesel-soaked straw and 1.2m flames and navigate through live wires carrying 10,000-volt shocks.

Hero Rush obstacle race honors 9/11 victims
On June 2, Hero Rush will come to Marshall, Mich. and have a 5k obstacle race at Calhoun County Fairgrounds to encourage participants to experience the challenges fire fighters go through in a real emergency situation. “Obstacles have included maneuvering through actual fire, beating down heavy door frames, climbing a platform and sliding down an 8-foot pole, climbing up a ladder, going through a window and grabbing something from a room, and having spectators aim fire hoses at runners in the event,” said Diane Giles, Hero Dash marketing director...Money will be contributed to local charities and the “343 Wave” to honor the firefighters killed at the World Trade Center on 9/11.

Spartan Death Race Profile: West Hartford firefighter Troy Shipley
After taking on three Tough Mudders and the World’s Toughest Mudder, Troy Shipley is preparing for the ultimate test: the Spartan Death Race. Shipley first tested a mudder race at the Tough Mudder in Englishtown, New Jersey. He joined several friends, family and brother firefighters who finished the 13 mile course and conquered all the obstacles. “I had a blast and immediately became hooked on the mix of mud, strength, endurance and stupidity,” said Troy Shipley.

Warrior Dash makes debut in Nebraska and Iowa this year
An extreme sporting event that’s popular in America’s big cities will come to Nebraska and Iowa for the first time this summer… The Warrior Dash is a five-K running race with about a dozen obstacles through with participants navigate. That includes leaping over pits of fire, climbing vertical walls and crawling through a field of mud over which barbed wire is strung.

Spartan Race gives reality check to one participant’s perceived fitness level
I would consider myself to be in decent shape – I run a couple times each week and go on the occasional South Mountain hike, but on Saturday I watched as nearly 2,000 people showed me up and put my workout to shame…If I could redo my New Year’s resolution (or maybe three or four years running) it would be to do one of the increasingly popular obstacle course, mud runs and not totally embarrass myself.

A college kinesiology and dance department promotes a second annual mud run
[San Antonio College’s] kinesiology and dance department is promoting the second annual Athlete’s Foot Muddy Mayhem benefiting the Wounded Warrior Project…This year, the Muddy Mayhem is stretching its route from 5 to 8 kilometers of road running, cross country, mud climbs, mud crawl, mud pits and larger obstacles. Kinesiology professors are presenting the Muddy Mayhem and similar obstacle training events to their students as an exhilarating alternative to get them in the fitness groove and to improve endurance as well as physical conditions.

Transitioning from indoor to outdoor exercise
This is a helpful article for mud runners training in colder climates preparing to take their workout outdoors.

Quick tips:
1. Start slowly – go back to 50% the work capacity of where you finished in the fall. Increase workload by no more than 10% per week.
2. Comfort is key – wear comfortable apparel and footwear.
3. Warm-up.
4. Understand the elements.
5. Cross-train.
6. Take time off each week.

The debate on Yoga
Can yoga hurt more than help you? There’s been an ongoing debate spurred on by a New York Times article claiming that yoga can do more damage than good for the body. The verdict: start off slow, begin with private instruction or small classes from a qualified instructor, get used to gentle yoga before trying more rigorous forms, and listen to your body…When done properly, the long-term benefits of yoga can carry over to many sports, including obstacle race training.

With the exception of one exercise, all you need is your own body weight.

Program Basics
This is a circuit with 20 exercises. If you’re training for an obstacle race like the Tough Mudder, try all with minimal rest in between exercises. This may be tough, so for starters, try to get through the first 10 without resting, and if needed, take a 30-second breather after the Wall Squat.

Runners in-season can start with exercises marked with an * (12 total). If you’re not preparing for a Tough Mudder or road race, but are looking for a challenge at home, do all 20 twice through.

For single leg exercises, do one leg on the first set and switch legs for the second set. After completing the circuit for the first set, rest for 1-2 minutes before completing a second round.

Everyone, be sure to warm-up for 8-10 minutes with light cardio and calisthenic exercises. And cool-down by stretching out each major muscle group (quads, adductors, hamstrings, glutes, chest, back, and shoulders). Hold each stretch for 20-30 seconds.

The entire workout should take you about 45-60 minutes to complete.

If you’re already signed up for weekly obstacle race and training updates, I’ll e-mail you a PDF of this workout within 24 hours after this post has been published. If you’re not signed up yet, you can receive a PDF of this program within 24 hours after signing up.

Program Summary (see descriptions below)
Warm-Up
General Warm-Up
Easy jog/run for 5 minutes

Specific Warm-Up
1. Leg Swings (forward & side)
2. Reverse Lunges with Overhead Reach
3. Hand Walks

Circuit
1. Single Leg Squats with Knee Up*
2. Single Leg Bridges*
Advanced: place single leg elevated on chair
3. Supermans with pull-backs*
4. Push-Ups*
5. Squats*
Advanced: speed squats – do as many squats as you can in 60 seconds
6. Reverse Lunges*
Advanced: stay in a crouch (squat position)
7. Side Lunges
Advanced: add one-second hold in lunge
8. Push-Ups with Rotations (T-Stabilizations)
9. Plank Hold
10. Wall Squat Hold
11. Squat Jumps
12. Plank Runners with Push Ups*
13. Supermans with Skydiver Sweep*
Tough Mudder/Obstacle Race Training: Pull-Ups (with or without weight-assistance)
14. Alternating Single Leg Deadlifts with Reach*
15. Lunge Jumps*
16. Dive Bombers
17. Side Plank Ups*
18. V Sit Ups*
19. V Sit Hold*
Beginners: feet on floor
Intermediate/Advanced: feet off floor
20. Burpees
Advanced: add push-ups
Rest for 1-2 minutes
Repeat

Cool Down Stretches

Program with Descriptions
The hyperlinks to select exercises will direct you to pictures and videos from freeexercisedatabase.com, unless otherwise noted.

Warm-Up
General Warm-Up
Easy jog/run for 5 minutes

Specific Warm-Up
Do 8 reps of each
1. Leg Swings (forward & side)
Description: (Start) Stand tall and hold on to a wall, chair, or other base for support.

(Move) Swing your right leg above hip level and back in a continuous motion for eight reps. Repeat on other leg.

2. Reverse Lunges with Overhead Reach
Description: (Start) Stand tall with core engaged, feet hip-width apart.

(Move) Take a big step back with your right leg. Drop your right knee to the ground as your reach overhead and over with your right arm. Return to start position and repeat for a total of 8 reps. Repeat on other leg.

3. Hand Walks
Description: (Start) Stand tall with core engaged, feet hip-width apart. Walk your hands down your legs towards the ground. Try to keep your heels as close to the ground as possible and legs straight as your hands reach the floor in front of your toes.

(Move) Walk your hands out in front of you until you reach a straight-arm plank position. Then walk your hands back towards the front of your toes. Repeat for 8 reps.

Circuit with Descriptions
First Time with Circuit: do each exercise for 30 seconds
Intermediate Level Exercisers: do each exercise for 45 seconds
Advanced Exercisers: do each exercise for 60 seconds

1. Single Leg Squats with Knee Up*
(Start) Balance on your right leg with your left leg off the floor. Be sure to squeeze your abs and glutes (engage the core) to keep your balance.

(Move 1) Bend your right knee and lower your glutes towards the ground. Try to keep your left leg parallel to your right without touching the floor.
(Move 2) As you straighten your right knee, drive your left knee up towards your chest. Hold for one second. Return to start. Repeat for 30-60 seconds.

2. Single Leg Bridges*
(Start) Lie with your back on the mat, knees bent, hands by your side. Squeeze your abs and glutes. Lift your right foot and straighten out your leg so that your right knee is parallel to your left.

(Move) Lift your butt and back off the ground and hold for one second. Return to mat and repeat for 30-60 seconds.
Advanced: place single leg elevated on chair

3. Supermans with pull-backs*
(Start) Lie face down with your arms extended overhead. Squeeze glutes and pinch your shoulder blades together. Squeeze abdominal muscles and lift your arm, chest, and legs off the floor.

(Move) Bend your elbows and pull back towards your shoulder blades. Hold for one second. Return to start position. Repeat for a total of 30-60 seconds.

4. Push-Ups*

5. Squats*
Advanced: Do speed squats (as many squats as fast as you can in 60 seconds).

6. Reverse Lunges*
(Start) Stand tall with your core engaged and arms by your side.

(Move) Take a big step backwards with your right leg to complete a lunge, dipping your right knee towards the ground. Return to start by pushing off your left heel. Repeat with left leg. Alternate and continue for a total of 30-60 seconds..
Advanced: Complete in a crouch/squat position.

7. Side Lunges
Description: (Start) Stand tall with your core engaged (squeeze your abs and glutes), hands on your waist.

(Move) Take a big step to your right, bend your knee, and drop your glutes toward the floor. Reach towards the floor with your hands as you drop your glutes. Be sure to keep both toes pointing straight ahead and your trailing (left) leg straight. Return to start position & repeat with left leg. Alternate and continue for a total of 30-60 seconds.
Advanced: add one-second hold/pulse while in lunge.

8. Push-Ups with Rotations (T-Stabilizations)
(Start) Assume a straight-arm plank (the “up” part of a push-up).

(Move) Lower your body to perform a push-up. As you straighten out your arms, twist your body towards your right and extend your right arm so that your fingertips are pointing towards the ceiling. Your left arm and leg should be supporting your weight. Return to start position and switch sides. Repeat for a total of 30-60 seconds.

9. Plank Hold
Assume a bent-elbow plank position. Keep your core engaged and back straight. Hold for 30-60 seconds.

10. Wall Squat
(Start) Lean against a wall with your core engaged (squeezing abs and glutes).

(Move) Bend your knees and lower your glutes towards the floor until your thighs are almost parallel to the floor. Hold for 30-60 seconds. Be sure to distribute most or your weight over your heels.

11. Squat Jumps
(Start) Stand tall with core engaged and feet hip-width apart. Maintain back straight as you bend your knees and hips to lower your glutes towards the floor.

(Move) Push from the heels of your feet and jump, reaching towards the ceiling. Be sure to land in a bent-knee position. Return to start. Repeat for 30-60 seconds.

12. Plank Runners with Push Ups*
(Start) Assume a straight-arm plank (the “up” part of a push-up).

(Move) Alternate tucking your knees in towards your chest four times (right-left-right-left), then follow with a push-up. Repeat for a total of 30-60 seconds.

 13. Supermans with Skydiver Sweep*
(Start) Lie face down with your arms extended overhead. Squeeze glutes and pinch your shoulder blades together. Squeeze abdominal muscles and lift your arm, chest, and legs off the floor.

(Move) Keep your arms straight and sweep your back until your hands touch. You may need to bend your elbows slightly. Return to start position. Repeat for a total of 30-60 seconds.

Tough Mudder/Obstacle Race Training: Pull-Ups (if you need some weight assistance to last 30-60 seconds, try the Lifeline USA Pullup Revolution, it works with most pull up bars)

14. Alternating Single Leg Deadlifts with Reach*
(Start) Stand tall with your core engaged (squeezing your abs and glutes) and balance on your right leg. Place hands at your waist.

(Move) Keeping your right leg straight, bend at the hip and extend your left hand towards your right foot. Hold for one second and return to start. Continue for a total of 30-60 seconds.

15. Lunge Jumps*
Picture from fitbydefinition.blogspot.com
(Start) Stand tall with your core engaged. Step forward with your right leg and drop your left knee so that you are in a lunge stance.

(Move) Push off your right heel to jump. While jumping, switch legs in mid-air so that you land with your left leg in front. Repeat the move with the left leg for a total of 30-60 seconds.

16. Dive Bombers

17. Side Plank Ups*
(Start) Lie on your left side with your legs straight. Bend your elbow and lift your body so that your elbow and forearm are directly below your left shoulder.

(Move) Lower your hips towards the ground. Return to start and continue for a total of 30-60 seconds.

18. V Sit Ups*
(Start) Sit down on a mat with your knees bent, arms by your side. Lift your knees off the mat so that only your glutes are touching the ground.

(Move) Straighten out your legs and lower your legs and back towards the mat. Drop down as far as you can without losing your balance. Hold for one second. Return to start position.

19. V Sit Up Hold*
Beginners: feet on floor
Intermediate/Advanced: feet off floor

20. Burpees
Advanced: add push-ups

Rest for 1-2 minutes
Repeat

Cool Down Stretches

There you have it: 20 exercises for obstacle racers, which when you think about it, most of the popular obstacle races have about 15-30 obstacles scattered throughout.

And for the exercise aficionados up for the challenge, this super circuit will make you work. If fitness for running is your goal, the 12 marked exercises should complement your training.

Related Posts:
Online Training Guides
8 Basic Running Exercises
Tough Mudder Training

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