Warrior Dash - Best Way to Train (have you done it)?

mkrafick

I almost piggy-backed off another thread here, but thought this question more specific.

Anyone have suggestions on HOW to train for the warrior dash? I've dropped 40lbs and am doing strength training and some cardio but am in no way a runner. My cardio and endurance probably suck on an epic scale. If I can't run, would I be out of place walking part of it? My goal may to be just to finish.


If you haven't heard of it - check out www.warriordash.com. I have had friends RAVE about it - looks like a cross of a crazy obstical course, in the mud, while wearing a viking hat and drinking beer in celebration.

tshahady

I am doing the WD in May and have no idea how to train for it either. I've been running and strength training to try and build up for this thing. Looking forward to hearing the suggestions! BTW, it's only 3.11 miles w/ running and obstacles. I would think some bootcamp training would be good too.

mkrafick

Interesting detail from a friend - I had asked about his experience and how he trained. Is it OK to walk if needed, etc... Here is his response below (Names changed to protect the innocent)

# # #

FriendA did it last year with me and he never trained for it. Really, it's not very serious. Much of the course is single track trails, so you are likely to get caught behind someone else walking anyway. The obstacles were not that tough, the toughest was a rope wall, but that was easy for most anyway.

Really, you just got be willing to get muddy and have a good time. There will be people actually racing (Wifes's friend got second overall for the entire day!), but they'll be at the start. Conversely, there were people already drunk that almost fell over before it even started. there were TONS of college kids, made me feel like an old man.

I'd really just jog for 30 minutes straight to train, so that you are used to your heart pounding for that long. Or, start running. Don't worry about training for obstacles, but pushups and pullups would make you a beast.

staci_metzger

I just found the WD last week. My sis in law did a similar one called the Dirty Dash and I was intrigued and have been looking for something like this. Looking at the pictures from the previous years there were plenty of heavier guys and gals who did it. 40 pounds lighter is a big deal and I think you would be fine. I really wouldn't care what anyone else thinks if you have to walk and probably no one will even be paying attention to what you are doing. Just push yourself and have fun:) At least that's what I'm telling myself. My local WD is in August and I have a LOT of training to do before then and personally I wouldn't care if I had to walk it as long as it meant I could DO ALL of it. I live in a small town and I just found the local park has a 1.5 mile fitness trail that I am starting to go to twice a week. It has obstacles like push ups, pull ups, balance beams, and even a beam you have to climb/heave yourself over. Best of all it's free. I looked up my local WD obstacle course and have found similar activities that mimic what I will have to do. My husband is even setting up a practice course in the backyard with free used materials like tires and a short wall to practice climbing over made out of scrap decking we got off craigslist. We're pretty crafty:) You're doing good with the cardio and strength training but I would look up your WD course and figure out what obstacles you will go through and mimic them as best as you can. Climbing up and over a wall and leapfrogging platforms in water is different than pushing weights, obviously, so up your game and start getting yourself off the ground:)

Julesjhj

I have registered for WD in my area as well. From what I have heard, it's kind of slow going because of all the obstacles. I had success last year with the Couch to 5k podcast from Running in to Shape. It's an 8 week program that you do three times a week. I finished a 5k with ease last year by doing this and combining strength training. I signed up for WD for something different and because I'm not ready to commit to a 10K. I actually hate running but I make myself do it! LOL I have access to lots of trails and hiking so I am currently adding that to the mix. Good Luck!

NimotheFrog

I did the Warrior dash last year in Lake Elsinore, CA last year. Your buddy is right! The warrior dash is mainly about having fun! There wasn't much running at all because it was all split up with the obstacles. So at the most I ran about a half mile straight away... the best training you can do is endurance training and some strength training. the more ready you are, the more fun it will be.

If your feeling fit and limber, you can climb and jump all over the car hoods, if not you will simply climb over them to get over them! It can be a blast or it can be terrifying.

So do some jogging, some jump roping, some push ups, some high knees and some squats. Ready WARRIOR DASH!

Good LUCK!

NimotheFrog

I did the Warrior dash last year in Lake Elsinore, CA last year. Your buddy is right! The warrior dash is mainly about having fun! There wasn't much running at all because it was all split up with the obstacles. So at the most I ran about a half mile straight away... the best training you can do is endurance training and some strength training. the more ready you are, the more fun it will be.

If your feeling fit and limber, you can climb and jump all over the car hoods, if not you will simply climb over them to get over them! It can be a blast or it can be terrifying.

So do some jogging, some jump roping, some push ups, some high knees and some squats. Ready WARRIOR DASH!

Good LUCK!

NimotheFrog

I did the Warrior dash last year in Lake Elsinore, CA last year. Your buddy is right! The warrior dash is mainly about having fun! There wasn't much running at all because it was all split up with the obstacles. So at the most I ran about a half mile straight away... the best training you can do is endurance training and some strength training. the more ready you are, the more fun it will be.

If your feeling fit and limber, you can climb and jump all over the car hoods, if not you will simply climb over them to get over them! It can be a blast or it can be terrifying.

So do some jogging, some jump roping, some push ups, some high knees and some squats. Ready WARRIOR DASH!

Good LUCK!

NimotheFrog

Glitch much? Sorry

amysj303

trying to revive this, since I registered. I think I will train for it, just to have something to work toward. once I am done with the half-marathon training plan I will switch to more strength training and HIIT. Making up some obstacles might be fun too!

tamheath

Thanks for this! I got on here specifically to search for info on training for WD! I'm so interested in it, but more than a little scared! Have never done anything like that. :bigsmile:

BrownEyedG1rl

Thanks for this! I got on here specifically to search for info on training for WD! I'm so interested in it, but more than a little scared! Have never done anything like that. :bigsmile:

Same here! I really want to do it since it's something different for me. It's in June here in PA!

chrissyv1024

Are you doing the one the Georgia or Maryland dash? If in Maryland, I'm signed up for Sunday! I'm so excited for it!

I am doing the WD in May and have no idea how to train for it either. I've been running and strength training to try and build up for this thing. Looking forward to hearing the suggestions! BTW, it's only 3.11 miles w/ running and obstacles. I would think some bootcamp training would be good too.

chrissyv1024

i've heard that it is pretty slow too eventhough they give prizes to the fastest folks too. i am currently training for a 5 K i am doing april 9, but i am definately working on my upper body especially for the warrior dash.. i'm stoked for it.. looking forward to getting all muddied up! good luck everyone! = )

(feel free to friend me and we can trade our WD training and race stories!)

~ chrissyv1024

TAWoody

I'm hoping to do it here in Illinois for the first time but from what I hear, it's more for fun than any serious running. My plan is to jog most of it. If I'm paying $65 to do this I'd rather go steady and enjoy everyone getting dirty and having fun than just trying to get through it as fast as possible.

coronalime

Mine isnt till August..Worried about the upper body strength part. I be chin ups should all become our friend

LorinaLynn

Couch to 5k is awesome! I started three months ago, and ran 5 miles today!!! I originally started it for the Warrior Dash (PA in June!) and have since gotten hooked on running.

I'm doing the Dash with some family and friends, and we have a pact to not race... to just go slow and stick together.

txjulie

I just did the Warrior Dash on March 20th. Tons of people walk in sections so don't even worry about that. I would try to get some work in on jogging if you can but honestly after your shoes get wet & muddy it will slow down most people anyway. The "obstacles" also were more fun than really hard. It was a TOTAL BLAST so don't stress too much about it. Good luck!!

awelch79

My Warrior Dash is on Fathers Day and I am PUMPED! I watched my husband and sister in law do it last year and they had a blast!! I cant wait. Im just training for a regular 5K (which I am also running) and hoping that my muscle tone will help me through the obstacles. My husband says there no real way to train for the obstacles. We shall see.....

0flynnstone0

I'm doing the one in Kansas City and I'm so excited! I wanna do the Tough Mudder next year too! (*nervously bites nails*) :P

KageG

I did the WD last September. I, too, am not a runner. I found that the most difficult leg of the race is the beginning. The course that I was on began with about a mile and a half of steep hills. At times, the hills were so steep that even the most avid runners could not run them. This was made more difficult by the fact that you run through a very small mud bog before doing the hills, so you're already wet and weighted down. After this section it was obstacles that were adventurous, but did not really allow for a lot of running, so no worries there.
My suggestions is to run as many hills as you can to train, and beach running as well.
It was the time of my life. It was total hell, but I loved ever minute of it. Good Luck!

amysj303

I am doing the one in Colorado in August, anyone else?
I think after I finish the half-marathon training in August I will try p90x, there are push ups and pullups and that should help, I hear people wear costumes-is anyone planning a costume? I think I want knee pads! I saw pics of a friend who did it last year and she said they had to crawl through the mud and there was gravel in the mud and it really tore up her knees.

smilebhappy

Thanks for this! I got on here specifically to search for info on training for WD! I'm so interested in it, but more than a little scared! Have never done anything like that. :bigsmile:

Same here! I really want to do it since it's something different for me. It's in June here in PA!

This sounds like soooo much fun! Where in PA is the Warrior Dash???????

LorinaLynn

Thanks for this! I got on here specifically to search for info on training for WD! I'm so interested in it, but more than a little scared! Have never done anything like that. :bigsmile:

Same here! I really want to do it since it's something different for me. It's in June here in PA!

This sounds like soooo much fun! Where in PA is the Warrior Dash???????

It's in the Poconos... Albrightsville, which is near Lake Harmony and Hickory Run state park.

Stooooo

My wife, some friends and I are doing it in PA in June also. I am doing the Couch to 5k (since I am running a 5k) on May 14th for my birthday as part of my training. Then on non running days I am doing different strength training work outs (P90X and Insanity).

BecksgotBack

First ever Warrior Dash in Ontario Canada -July and i'll be there!!! Haven't done it before, but i can't wait. I'm doing P90X right now for the strength--really need to improve my upper body. As soon as the weather gets a little warmer i'll be starting the outdoor running/jogging. Heading for the hills too...since our event is being held at a ski resort i'm going to assume running some hills will help. Going with a good friend of mine who happens to be a personal trainer--she will not kick my butt!!

ATXJudie

I did the warrior dash here in Texas late last fall - it was a blast!!! So far what everyone has said is spot on. It is a fun race, and you just need to be willing to get dirty and have fun. The race is a little different in each location - ours the terrain was really rough (not like a cleared trail or anything) so although I jogged, I was quite slow. I think jogging/running is a good way to prepare. The obstacles are not that hard, more fun -- but doing some push-ups/pull-up type arm strength training probably wouldn't hurt (ours had a rope climb thing - not something where you climbed up the wall, but you climbed over all these criss-crossed ropes - that one was the hardest, definitely took a little bit of upper body).

Mainly just have fun!!! And get muddy!!!! (And bring an extra top...I wished I had a top to change into after the race for my warrior hat/beer drinking celebration).

mariond

I am doing my first WD this August at Whistler/Blackcomb
I think the ideal thing to do is study your route map and sort out what you need physically to complete it.
The run in Whistler features some hills, running up the ski slope no less so I will be adding hill training to my runs (I already do 10K's and at that time will be in a 1/2 marathon clinic)
Also at the BC race the obsitcles seem to be upper body based so I will be wanting to work on my upper body strength

That all said I just want to go have a blast and not get beaten by the course

dragonflydi

I'm doing this for the first time in Oregon in September ... the weekend after the Race for the Cure ... I can't wait!

valdrix1975

Doing ours in OK... ready to have some fun! Instead of trying to win tho...I think I will enjoy a brew and make it a team building event. Much better plan I think.

parvati

I too am doing the WD in whistler this August & sooooo excited about it!!
The couch to 5K program would definitely be helpful if you are a beginniner. I'm doing interval training to get ready.
It is a fun event, so keep that in mind & enjoy yourself! I'm going with a few girlfriends, it will surely be a FUN weekend!!
good luck!