Training
From time to time we’ll share training regimens and workout techniques.
We’re not liable for any super human strength you develop!
Heigh-ho fellow warriors,
Well, we are less than a month away from the Warrior Dash, and I hope everyone’s training is going well. We all know that carbs are an essential nutrient in the warrior’s diet, and we will need every gram we can get for the 3 mile trek. I am suggesting a carbo-loading feast the night before the race. Back in high school, for cross-country, the team would get together every Friday night and have a large spaghetti dinner at a teammate’s home in preparation for the following morning’s race. Now, I am not asking anyone to volunteer and spend and entire evening cooking up pounds and pounds of noodles; rather, I suggest a trip to Olive Garden.
The Never-Ending Pasta Bowl is a great way to load up on energy for the following day. Not to mention the added fiber and extra energy from the salad and breadsticks, respectively. Plus, there’s nothing wrong with a lil’ red wine for the ol’ heart. It’s a very affordable meal (around $8 or $9, I think), and who doesn’t enjoy a good dinner at Olive Garden?
If you are either for or against the idea, let me know and I can plan accordingly.
This, http://www.youtube.com/watch?v=9-e5y-3dyUs, is not the ideal way to carbo load, by the by.
In addition to running and strength training, you’ll want to supply your body with plenty of nutrients, vitamins, and minerals by eating good quality warrior food. Now, being a warrior doesn’t mean you can simply barge through walls, climb up ropes, run a 5k, and then eat whatever you want. Your body requires certain types of fuel in order to perform the way you want it to (and sustain your long-term health).
Below is a list of items that are classified as acceptable warrior food:
- Vegetables – and lots of ‘em! Veggies aren’t for pansies. Real warriors know that organic veggies, especially those with bright, vibrant colors, contain almost everything your body needs to perform optimally. Shoot for 4-5 servings each day (1 serving = 2 cups salad greens or 1/2 cup veggies raw, cooked, or juiced).
- Fruit – choose a variety of colors. Fruit contains tons of phytonutrients, fiber, and antioxidants that are important for a healthy digestive system and healthy cells. Treat yourself to 3-4 delicious, organic servings each day (1 serving = 1 cup).
- Whole grains – not partial grains. Whole grains not separated, refined, or bleached. Stay clear of white bread, most crackers, and packaged snack products. Do not rely on product packaging; rather, read ingredients labels to check if the grains are listed as “whole”. It is best to stick with the basics: brown rice, rye, oats, quinoa, whole wheat pasta, etc. Shoot for 3-4 servings each day (1 serving = 1/2 cup).
- Lean meats – hold the antibiotics. Let the lean team (e.g., chicken and turkey) dominate your meat consumption, but feel free to throw in an occasional lean cut of beef. Just make sure your meat was raised well (e.g., cage-free, free-range, without antibiotic, grass-fed, etc.) and doesn’t contain any additional ingredients. Consume 4-5 servings per week (1 serving = 4 oz. or about the size of your palm). Don’t worry – you’ll get plenty of protein from other sources.
- Fish and seafood – bring on the sashimi! Fish and other seafood contain lots of protein and healthy fats that keep your brain and body in optimal condition. Beware of mercury-contaminated fish, such as shark, swordfish, pike, tuna, and trout. These larger, contaminated fish should only be consumed a couple times per month. Tuna can be consumed at most once per week. Stick to wild caught salmon, herring, black cod, and sardines. Eat 5-6 servings each week (1 serving = 4 oz.).
- Beans and legumes – what the heck is a legume? Lots of nutrients and fiber in these guys. We’re talking black beans, pinto beans, soy beans, garbanzo beans (i.e., chick peas), great northern beans (notice we didn’t mention refried beans). As for legumes, we got lentils, split peas, regular peas, and who really knows what else… A serving or two a day will help digestion and add protein and muscle-building nutrients to your diet (1 serving = 1/2 cup).
Other acceptable warrior foods:
- Eggs – organic, cage-free, and with omega-3’s.
- Nuts – especially almonds, walnuts, and hazelnuts.
- Nut butters – choose those containing only nuts (no salt, oils, preservative, etc.).
- Dried fruit – no sugar added, please.
- Whole grain crackers and snacks – just read ingredients labels carefully.
- Herbs and spices – they make great additions to any meal or snack.
- Teas – mostly herbal, but feel free to enjoy some green and black tea sparingly.
- Water – shoot for 8-10 servings each day (1 serving = 8 oz.).
Irrefutably unacceptable foods for non-warriors who wish to limit their body’s function on a daily basis consist of:
- Sugary snacks – candy, cookies, pastries, doughnuts, cereals, etc.
- Trans-fatty food – candy, cookies, pastries, doughnuts, cereals, fast food, most deep-fried food, unnatural nut butters, etc.
- Refined grains – white bread, most crackers, cookies, pastries, pastas, etc.
- Caffeine – a cup of tea or coffee a day is fine, but avoid other caffeinated beverages.
- Alcohol – just kidding…beer is its own food group for true warriors.
Just eat what you know you should be eating and stop eating junk. Eat a variety of food in moderation throughout the day. Eventually, your taste buds will adapt and you will naturally enjoy fresh, whole foods.
Happy eating!
Below are a few links to 5K training schedules that will help you prepare your body for Warrior Dash. Choose one that seems fun, practical, and challenging.
Beginner (little to no running experience):
Intermediate (you can handle your cardio):
Advanced (you can hang with the big kids):
Since Warrior Dash is more than just 5K, consider adding these items to your training plan:
- Choose routes with varying incline/decline. Run up and down the steepest hill you can find.
- Run off-road or on rugged park trails twice each week. Watch out for tree branches and poison ivy! If you take a tumble, get up and keep going!
- Once or twice each week, stop every 0.5 miles and do a couple push-ups, sit-ups, jumping jacks, etc. This will help condition your body for the start-and-stop type of running.
- Incorporate some strength training in your plan. You’ll need those muscles to climb up ropes and over walls!
- Cover your body with mud prior to running. This will simulate race conditions and display your warrior spirit.
As with any workout routine, be sure to wear supportive shoes and breathable clothing. It is extremely important to keep your body hydrated during the day – not just prior to your workout – to ensure maximum performance and health safety. During extremely hot weather conditions, try running early in the morning or late at night to help prevent heat exhaustion.
Let the training begin!