{"id":55546,"date":"2017-01-25T07:15:06","date_gmt":"2017-01-25T12:15:06","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=55546"},"modified":"2017-02-08T17:40:23","modified_gmt":"2017-02-08T22:40:23","slug":"spartan-race-day-tips","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/spartan-race-day-tips\/","title":{"rendered":"What You Need to Know Before Your First Spartan Race"},"content":{"rendered":"
\"What
Photo: Ryan Kelly \/ Daily Burn Spartan<\/a><\/em><\/figcaption><\/figure>\n

You signed up for your first Spartan Race<\/a> and now you\u2019re ready to turn up the volume on training. But in addition to preparing your body for the challenge ahead, it\u2019s helpful to know a little more about race day.<\/p>\n

Lesson one: Expect the unexpected, as courses very from location to location and even from day to day, says Kevin Donoghue, a Spartan elite athlete, Spartan SGX coach and head trainer for the Daily Burn Spartan program<\/a>. \u201cThat\u2019s the beauty of the sport. There\u2019s just always something that\u2019s new that surprises you, that\u2019s different from the last time you did it,\u201d he says.<\/p>\n

But not to worry \u2014 you can still study up to quell those first-timer fears. And we tapped a few Spartan athletes, Donoghue included, to get all the insider info. Follow their advice on what every Spartan Race newbie needs to know to crush the course.<\/p>\n

TRY IT NOW:<\/strong> Daily Burn Spartan Training Program<\/a><\/p>\n

8 Expert Tips for Acing Your First Spartan Race<\/h2>\n

1. Fuel properly.<\/h3>\n

As with any race, you\u2019ll want to figure out your nutritional needs during training. Try different pre-workout foods to see how your body reacts and figure out what fuel, like gummies, blocks or gels, you like for longer distances. Jacqueline Sabas, a Spartan Elite athlete who you\u2019ll see in the Daily Burn Spartan<\/a> program, likes having oatmeal with a banana or a whole grain bagel with sunflower butter at least an hour before the race. She also packs some gels for the course. \u201cFor the longer races\u2026it\u2019s important to replenish calories every 45 minutes,\u201d she says.\u00a0\u201cSo I think about how many hours I\u2019ll be out there, and bring that amount of gels with me.\u201d<\/p>\n

RELATED: <\/strong>Should You Eat Before a Workout?<\/a><\/p>\n

2. Dress for success.<\/h3>\n

Considering the mud and water on most courses, you\u2019ll want to wear some durable gear. Katie Huber, who completed her first Spartan race in 2014 and is now ranked fourth female in the U.S. for Spartan Elite, suggests wearing dry-fit, moisture-wicking clothes. Skip the cotton, so wet gear doesn\u2019t drag you down. Both Huber and Sabas also wear compression calf sleeves and\/or shorts and recommend investing in a pair of lightweight, waterproof trail sneakers, like the Reebok All-Terrain Running Shoe<\/a>. A sturdy sole will keep you from slipping, Sabas say. (You can leave gloves, elbow and knee pads at home, though.) Another must-have for longer races: a hydration pack so you can drink up on the go.<\/p>\n

3. Pace yourself.<\/h3>\n

The energy at the Spartan starting line will probably pump you way<\/em> up, making you want to dash out of the gate. Not so fast! Just like in 10K<\/a> or half-marathon<\/a>, you should begin a Spartan Race on the slower side. \u201cA common mistake people make\u2026they start sprinting as fast as they can and 400 meters later, they\u2019re completely gassed,\u201d Donoghue says. \u201cThen you\u2019re just fighting fatigue from the beginning.\u201d Find you groove and conserve your energy<\/a> so you can make it to the end feeling strong.<\/p>\n

RELATED: <\/strong>Get Spartan Fit with Daily Burn\u2019s New Training Program<\/a><\/p>\n

\"What
Photo: Ryan Kelly \/ Daily Burn Spartan<\/a><\/em><\/figcaption><\/figure>\n

4. Watch other racers.<\/h3>\n

If you come up on an obstacle you\u2019re not sure how to approach, take a minute to observe how other racers tackle it, Donoghue suggests. Then, walk around the obstacle to check out different ways to get up and down, and to spot footing and grip placement. \u201cLook for anything that will supply you with as much information as possible to make a safe and effective attempt,\u201d Donoghue says. Feel free to ask your fellow athletes<\/a> for help, too. \u201cObstacle course racing is a culture of camaraderie. And teaming up at obstacles is a great way to meet new pals.\u201d<\/p>\n

Remember, there\u2019s a learning curve to perfecting obstacles, too, Huber says. Don\u2019t feel discouraged if you don\u2019t get it on the first try. You just might have to sign up for another race to give it a second shot. And doing the Daily Burn Spartan<\/a> program to amp up your strength, cardio and overall fitness will help you nail it the next time.<\/p>\n

5.\u00a0Don\u2019t be afraid to opt out.<\/h3>\n

Giving the race 100 percent of your effort will definitely make you feel like a champ when you cross that finish line<\/a>, but that doesn\u2019t mean you have to put your safety at risk to get there. \u201cBe honest with your physical abilities,\u201d says Donoghue. \u201cIf there\u2019s something that\u2019s so far over your head \u2014 as much as you want to complete the race the way it was designed to do \u2014 self-preservation is most important.\u201d For a first-timer, maybe that\u2019s a particularly tricky rigging obstacle, or the rope climb. If you opt out, those burpees will only make you stronger!<\/p>\n

START NOW:<\/strong> Daily Burn Spartan Training Program<\/a><\/p>\n

6. Embrace burpees.<\/h3>\n

Speaking of burpees<\/a>, the exercise everyone loves to hate\u2026 You\u2019ll probably do your fair share throughout that initial\u00a0race. (You have to do 30 as a penalty for missing an obstacle.) Donoghue suggests taking them slow. \u201cDoing them too fast could completely sabotage the rest of your race,\u201d he says. Take it easy enough that you can hold a convo. Or do five all out, then take a few deep breaths before going back for more, and keep repeating those work and rest intervals.<\/p>\n

7. Get ready to climb.<\/h3>\n

You know you\u2019ll have to tackle tough obstacles on the course, but a challenge you might not expect: Super steep terrain. \u201cGoing into my first race, I wish I could have prepared more for all the climbing,\u201d Huber says. \u201cI never realized how hard it was to run (or fast hike!) up ski slopes.\u201d If you trained for the race, you\u2019ll definitely be prepared physically, so don\u2019t let yourself get discouraged if there\u2019s more tough inclines than expected. \u201cBelieve in yourself and you will finish,\u201d Huber says. And keep in mind: There\u2019s no shame in walking those near-vertical legs of the course.<\/p>\n

8. Enjoy the finish line.<\/h3>\n

Probably the most crucial thing to remember on race day: Just how good it will feel to cross that finish line. \u201cMake sure you work hard enough and take enough risks to learn something new about yourself,\u201d says Donoghue. It\u2019s that feeling of accomplishment that made Huber keep going back for more after race number one. \u201cYou push yourself to limits you didn\u2019t know you had, and that motivates you to be a stronger version of yourself,\u201d she says. When you earn your hardware, take time to revel in the achievement of officially becoming Spartan strong. After all, it is pretty badass.<\/p>\n

Signed up for a Spartan Race, but don\u2019t know how to train? Try our <\/em><\/strong>Daily Burn Spartan Training Program<\/em><\/strong><\/a>, for a six-week plan that\u2019ll get you to the finish.\u00a0Use promo code DAILYBURN for 15% off your next Spartan Race.<\/em><\/strong><\/p>\n

Note to reader: The content in this article relates to the core service offered by Daily Burn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by Daily Burn.\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Nail your first Spartan Race with tips from elite Spartan athletes. They share everything you need to know before you hit the course so you finish strong!<\/p>\n","protected":false},"author":51,"featured_media":55630,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[298,299,301],"tags":[430,289,110,108,341,343,100],"class_list":["post-55546","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-db","category-programs","category-workouts","tag-daily-burn","tag-exercise","tag-race","tag-running","tag-tax1living-well","tag-tax2exercise","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/55546","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=55546"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/55546\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/55630"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=55546"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=55546"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=55546"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}