Although taking part in an obstacle run leaves amazing memories and there is often a great photo story associated with it, you have to remember its truly murderous nature. It is essential to prepare for it. What should be a debutant’s decalogue?
In our country extreme runs are gaining popularity. Runmageddon, Hardcore Run, Armagedon Active, Barbarian Race, Las Masakras or Butcher’s Run are just some of cyclical events that attract more and more amateurs of murderous effort with a lot of mud and obstacles.
Running with obstacles, where you have to get muddy
Extreme running is an event that requires from the participant not only constant running training, but also general body fitness. Although running routes are often selected for different levels of difficulty, there are a few things they have in common: the need to run in mud, icy water, overcome off-road obstacles, rocks or fallen trees. How to prepare for it and is it actually possible?
Preparing for an extreme run
First of all, comprehensive. It is important not only to have the right physical training, but also the clothing or even mental preparation. What is most important to remember?
What exercises should be done before taking part in an extreme run?
The basis is, of course, the running training adapted to the length of the route, which is going to be overcome. This kind of fitness is necessary first of all in order to move with an appropriate speed between obstacles planned on the route
The next stage is the strength training – it will be especially useful when on the route of the run one will have to pull up, lift or drag objects of considerable weight. Earlier exercises of arm and hand muscles are necessary, which can be done e.g. on bars. Activities such as rope climbing, weight lifting, squats and push-ups are also always included. Swimming is also an exercise that is great for our body muscles
How to dress for an obstacle run?
An extremely important element in this case is the right clothing. It is obvious that clothing should be both comfortable and functional. In obstacle running, when it comes to clothing, we must take care of good quality, durable clothes. They should also protect arms and legs against abrasions, for example
The basic set is a tight-fitting long-sleeved T-shirt and leggings. In addition, gloves, elbow and knee pads or ankle pads are important. The whole outfit should be made of thicker technical material, which will provide good protection against abrasions and micro injuries
What else to remember?
First of all, you need to have the right attitude. You have to get used to the idea that it will be difficult, but “everything is for the people”. The goal of the organizer is to make it difficult to reach the goal, but not to make it impossible. Such a run with obstacles is less safe, but with a little training you can overcome the difficult route. It is also important to approach other runners in a friendly manner. It is important to remember that they too were brought here by similar motivations and the same interests.
Main photo: Brian Jackson/Adobe Stock
Essential IPS for Beginners at the Gym: Unleash Your Strength with the Right Stretching Equipment
Entering a gym for the first time can be an overwhelming experience, especially when faced with an array of unfamiliar equipment.
Entering a gym for the first time can be an overwhelming experience, especially when faced with an array of unfamiliar equipment. As a beginner, it’s crucial to start your fitness journey on the right foot by focusing on building a solid foundation of strength and flexibility. In this guide, we will explore the essential IPS (Integrated Performance System) for beginners at the gym, with a specific emphasis on stretching equipment. By incorporating the right equipment and techniques into your workout routine, you can enhance your performance, prevent injuries, and achieve your fitness goals more effectively.(more…)
SARMs: A Comprehensive Guide for Fitness Enthusiasts
We all want to achieve our fitness goals and have a perfectly sculpted body.
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Best ways to get sore muscles
Sourdough is a consequence of micro-damage to muscle fibers that can occur as a result of training. But what to do when pain impedes daily functioning? Read in our material!
Workouts are a great way to strengthen your body and maintain proper muscle tone. However, there are times when after a workout, especially an intense one, you feel discomfort, sometimes severe enough that you can’t lift yourself out of bed or climb the stairs. What to do then? How can you help yourself? Learn proven ways to treat post-workout muscle soreness!
Relieve the symptoms of DOMS, or delayed post-workout muscle soreness, with foods rich in antioxidants, first of all watermelon, which contains citrulline. This non-protein amino acid helps reduce soreness and accelerate muscle recovery. Pineapples, ginger rhizome and cherry juice also have strong anti-inflammatory properties.
Curcumin and trance
The curcumin contained in the perennial herb has analgesic and anti-inflammatory effects. It also has strong antioxidant properties. Curcumin promotes faster muscle recovery after strenuous exercise. Analogous effects are shown by Omega-3 fats and cod liver oil.
In 2017, a study was conducted that proved that milk-based protein nutrients remove pain caused by micro-damage to muscles and connective tissue, including from overly intense training. Protein nutrients in concentrate or isolate form contain 40 to as much as 90% milk proteins. Milk proteins consumed in the form of nutrients not only reduce DOMS symptoms, but also prevent them.
Warm baths and Epsom salt
You can also prevent the feeling of discomfort by providing warmth to your muscles immediately after your workout. You can apply a towel wetted in warm water to your body, use a thermos, or even better: indulge in a warming bath. If you opt for a bathtub, add a little Epsom salt to your bath, which relieves inflammation and pain caused by too much training. Such a bath will not only relieve pain, but also affect your mood.
Impact of cold
It turns out that cold compresses are equally helpful in removing post-workout muscle soreness. Cold compresses eliminate swelling and calm the nervous system. Use bags of ice or frozen products. However, avoid direct contact of ice with the skin. If your body is up to it, soak in a tub of cold water.
Self-massage is also good for soreness, reducing muscle pain and improving flexibility. All you need to do is put a roller under the sore area and perform longitudinal rolling. Or you can always use the services of a massage therapist to loosen up sore areas and get them working again. You will achieve the greatest effectiveness if you undergo a massage no later than two days after training.
Muscle soreness should not be a reason not to continue exercising. DOMS is a normal bodily response to stress that your body needs to adapt to. If you don’t abandon exercise and keep up the intensity, you can be sure that once the pains subside, they won’t return. However, if they are so severe that you can’t exercise as before, slow down a bit, reduce the load, or for 2-3 days do exercises aimed at developing other muscle parts.
After a workout, the body needs relaxation and relaxation exercises to even out breathing and calm the heart rate. Calm exercise after a workout will give your muscles an uninterrupted blood supply to remove lactic acid and prevent sourness. Instead of exercising, you can go for a walk or jog on a treadmill for 10 minutes at a brisk pace.
main photo: unsplash.com/Karsten Winegeart
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