Warrior Dash & How to Gain Endurance


Scenes from the 3 mile obstacle/endurance challenge Warrior Dash. No sissies allowed!



Warrior Dash was a blast! There were crazy costumes and happy, muddy, pumped up people everywhere. A tornado scare and the fact that we were drenched by rain while stuck for 20 minutes in a mud rut in the parking lot added to the excitement. There’s no way Trey and I will forget that day. Check out the clip above to watch Warrior Dash from the perspective of my video lens.


Endurance Training

To get ready for an endurance challenge, start conditioning yourself several months ahead of time. This will give your body time to adapt to the challenges you place on it like long-distance running.

Beginners

If you are *severely* out of shape, I recommend beginning your training up to six months in advance. Start with a walking regimen. If you are able to, walk 20 minutes three to five times a week. Your perceived rate of exertion should begin (warm-up walk) at a 4 on a scale of 1 to 10. Gradually work up to a 5 and 6 exertion rate during your walk, alternating between those levels every two to three minutes.

If you’re doing it right, your heart rate will be higher than normal and your rate of breathing will be increased. During the last two to three minutes of your walk, decrease your intensity to a 4. This is your cool-down. Finish with lower body stretches.

Move on to intermediate walking when you are able to walk 20 minutes without stopping and with proper form.



Photo found here.

Intermediate

Walk 30 to 45 minutes three to five times a week. The same perceived rate of exertion as above applies. One to two times a week, instead of walking, run for one minute. Rest two minutes. Do eight bouts of one-minute runs.


Follow your runs and walks with a 2-3 min. cool-down and lower body stretches. Move on to the next level when twice a week you are able to run eight bouts for one minute each without stopping or breaking form.

Advancing to Advanced

Walk 30 to 45 minutes three to five times a week, and run three times a week. Increase your runs to 8 bouts of one and a half minutes of running with one and a half minutes of rest. Every week, add another half minute to one minute to your run time,  gradually decreasing your rest intervals.

Your goal is to work up to 30 minutes of straight running. Don’t forget to cool down and stretch.

Tips

* Purchase a quality pair of running shoes.

* Push yourself, and don’t quit. Don’t get down on yourself when you experience a particularly hard run. Making progress takes time.

* Drink plenty of water at least an hour before your run.

* If you must eat, have a small meal or snack at least an hour before your run.


As you add time to your runs your exertion rate will go as high as a nine or 10. Your lungs will hurt, you’ll likely get a stitch in your side and you might even want to hurl. This is normal, and as you press on it will get easier. When you notice a change in your energy and feel like you can go further during a run, do it. Push yourself a little bit more each time and you’ll soon run further and longer than you ever thought you could.