Strong Viking

Running ABC: Improve Your Technique and Coordination!

Hanneke Beers — Tue, 05 Aug 2025 15:23:15 +0000

Whether you’re training for a marathon, going for regular runs around the block, or preparing for an obstacle run: good running technique is key! With running drills (also known as the Running ABC), you not only improve your technique, but also your coordination and control. But what exactly are running drills? And how do you use them effectively?

Why is good running technique important?

Many people start running but don’t keep it up for long. This is often due to poor running technique, which can cause pain and discomfort. That’s no fun, right! Below you’ll find the most important reasons why good running technique is so important.

You run more efficiently
By using good running technique, you move more smoothly and waste less energy. This allows you to run longer and faster.
You prevent injuries
With good technique, you load your muscles and joints correctly. This reduces the risk of injuries to your knees, ankles, hips, or tendons. For example, a painful Achilles tendon is common during running.
You run faster
When your body works better together, from arms to legs, you can push off more powerfully and accelerate more easily.
You get tired less quickly
Good technique reduces unnecessary tension in your body. You run more relaxed and can keep going longer.
Running becomes more enjoyable!
If you experience less pain, can run longer, go faster, and get tired less quickly, running becomes a lot more fun!

What is Running ABC?

Running ABC or Running Drills are a series of exercises that help you learn to run better. The abbreviation “ABC” doesn’t literally stand for anything but refers to the basics of good running technique. Running ABC is often used as a warm-up or technique training and is suitable for both beginners and advanced runners.

With Running Drills, you train parts of your running style, such as:

how you lift your knees (knee lifts)
how you place your feet
how you move your arms
how you run upright

By doing these exercises regularly:

you learn to run more efficiently
you reduce the chance of injuries
and you become faster and more stable

Running ABC in practice

The great thing about Running Drills is that it’s easy to apply and doesn’t take much time. You don’t need any equipment, just a flat surface (like a track, pavement, or grass) and a few meters of space. Perfect as a warm-up or a short technique training in between.

How does it work?

Each exercise within Running ABC focuses on one specific part of your running movement. By isolating these movements and repeating them, your body learns to move more efficiently. You develop not only technique but also coordination, rhythm, and muscle control. Win-win!

Examples of Running ABC exercises:

1. Knee lifts (skipping)
You actively lift your knees to hip height while landing on the ball of your foot. Focus on a quick, light step and an upright posture.

2. Heels to buttocks
With every step, you pull your heel towards your buttocks. This exercise trains your posterior chain (hamstrings and glutes) and helps with smooth foot roll-off.

3. Running with straight legs
You run with straight legs from the hip while pointing your toes upward. This improves foot lift and coordination.

4. Grip step
Small, quick steps where you lift your feet quickly and shortly off the ground. Good for ankle stability and rhythm.

5. Sideways dribbling
You move sideways at a light dribbling pace. This exercise improves hip mobility and lateral coordination, important for sudden movements or turns.

6. Arm and running coordination
Focus on the rhythm of your arms relative to your legs. A good arm swing supports your entire running pattern.

How often and how long?

You don’t need to do Running Drills every day. Two to three times a week is enough to notice results. Use it:

as a warm-up before a running session,
as a technique block during an easy run,
or as a short session on a recovery or rest day.

Perform each exercise for about 20 to 30 meters and repeat 1 to 2 times. Take short breaks in between and pay close attention to your posture and execution. It’s about quality, not speed!

Take your running technique to the next level!

Running ABC is a simple but highly effective way to improve your running technique. Whether you’re training for an obstacle run, a marathon, or just want to get fitter: a few minutes per week already makes a difference. So put on your running or mud run shoes, find a bit of free space, and give your technique that extra boost. Your body will thank you!

Achilles Tendon Pain While Running? Causes & Solutions!

Hanneke Beers — Tue, 29 Jul 2025 13:12:19 +0000

You’ve just started running, maybe you’re deep into your marathon training, or you’re slogging through the mud during an obstacle run and then you feel it: achilles tendon pain. Yeah, that’s definitely not what you signed up for!

Sometimes your Achilles tendon just gets overloaded, and you feel it right away. That sharp, nagging pain is the last thing you want when you’re in the middle of a good training session. In this article, we’ll take a deep dive into those annoying Achilles tendon pain issues: what causes them, how to prevent them, and—just as important—how to fix them so you can get back to running pain-free in no time!

What Exactly Is the Achilles Tendon?

Your Achilles tendon connects your calf muscles to your heel bone and helps you push off when walking, running, and jumping. Because it has to handle a lot of force, it’s a tough tendon—but also one that’s prone to overuse!

Many runners experience overuse of the Achilles tendon, which causes pain and discomfort. Fortunately, there are several things you can do to prevent Achilles tendon pain!

Why Do You Get Achilles Tendon Pain?

There are several reasons why you might experience Achilles tendon pain while running. Often, it’s a combination of factors:

Increasing training too quickly: Your body needs time to adjust to more miles or higher intensity. Going too fast can overload the tendon.

No proper warm-up: Cold, stiff tendons are more vulnerable. That’s why it’s important to stretch and loosen up!

Worn-out or poor-fitting shoes: Running shoes or obstacle run shoes that no longer provide enough cushioning or don’t match your running style increase the risk of injury.

Poor technique or running on hard surfaces: Bad form or running on hard ground can put extra stress on your Achilles tendon. By training your technique, for example with Running ABC drills, you can prevent Achilles injuries caused by poor form.

How to Recognize Achilles Tendon Pain?

Dull or sharp pain just above your heel
Stiffness, especially in the morning or after rest
Pain during or after running
Sometimes swelling or warmth around the tendon

Difference Between Achilles Tendon Pain, Tendinopathy, and a Ruptured Achilles Tendon

Achilles tendon pain: mild overload causing dull pain during or after running. Rest, icing, and adjusted training usually help quickly.

Achilles tendinopathy: more serious tendon damage with stiffness and pain even at rest. Physical therapy, targeted exercises, and sometimes medical treatment are recommended.

Ruptured Achilles tendon: a sudden tear with sharp pain and difficulty walking. Seek immediate medical attention at a doctor or emergency room.

What to Do If You Have Achilles Tendon Pain?

During Running

If you feel pain developing in your Achilles tendon while running, stop or slow down. Walking can help reduce the pressure on your tendon. Don’t ignore the pain and keep running, as this can worsen the injury and lead to a more serious problem.

After Running

After your run, give your Achilles tendon some rest and consider applying ice or a cold pack to reduce pain and inflammation. Do gentle calf stretches, but don’t push through pain. A light massage around the area can also feel good and improve blood flow to promote healing.

Preventing Achilles Tendon Pain

Prevention is always better than cure. Build up your running training gradually and allow enough recovery time after intense sessions. Invest in good-quality shoes that fit you well and replace them regularly. Make sure to do a proper warm-up and include regular stretching and strengthening exercises in your routine. Pay attention to your running form and try to run as much as possible on soft, flat surfaces—especially if you’re prone to Achilles tendon pain.

Workout on Holiday? Here’s how to stay fit like a Viking!

Hanneke Beers — Tue, 22 Jul 2025 13:20:56 +0000

Even Vikings Need a Vacation. To relax, explore new places, and break free from the daily grind. But what if you want to stay in Viking mode while you’re away? Then it’s time for a workout on holiday!

Exercising on vacation often means training in hot weather. That calls for a smart approach! With a few clever tips and simple exercises, you can keep your body in top shape—wherever you are. That way, you’ll come back even stronger and ready to take on your next Strong Viking event!

Why Work Out on Vacation?

You might think: vacation is all about taking a break—no stress, no training. And you’re absolutely right. But staying active actually helps you feel more energized, sleep better, and avoid that annoying post-holiday slump. Plus, you’ll feel stronger when it’s time to get back to work or take on your next fitness challenge. Not in the mood to work out? Or not sure where to start? Check out the tips below and stay in Viking mode!

Tips to Stay Fit While Traveling

Sometimes you get lucky and there’s a gym at your destination—sometimes not. But that’s no problem! Here are some practical tips and exercises you can do anywhere, no matter where your adventure takes you.

1. Bodyweight Strength Training

You don’t need fancy equipment. Push-ups, squats, lunges, planks—these classics work anywhere. Create a short 15–20 minute routine, ideally in the morning to kick off your day with power. Use what’s around you: a sturdy backpack, a large water bottle, or even a few rocks can be used as weights.

2. Adventurous Cardio

Skip the treadmill and go outside. Run along the beach, take a hike through the wild, or enjoy a swim in the sea or lake. Cardio doesn’t have to be boring—make it an adventure and enjoy the scenery. You’ll be training your endurance and your Viking spirit. Want a more structured approach? Download our obstacle run training plan!

Beginner’s Guide to Running

3. Mini Obstacle Training

A true Viking doesn’t shy away from a challenge. See a low wall, a tree trunk, or a big rock? Turn it into your personal obstacle! Climb, balance, pull yourself up or jump over it. This way, you’re training strength, coordination, and balance while having fun with your surroundings.

4. Stretch & Recovery

Training is important, but so is stretching and relaxing. A few minutes of yoga or simple stretches will keep your muscles loose, prevent muscle soreness, avoid injuries, and help you sleep better. Do it outdoors—at sunrise or under a palm tree—for the ultimate recovery moment.

10 Reasons Why a Good Warm-Up Matters

5. Nutrition & Hydration

A true Viking fuels their body well—especially on the road. Drink plenty of water, especially in the heat, and go for local, nutritious foods. Fresh fruits, fish, nuts, whole grain bread—just like the Vikings. A bit of discipline goes a long way in staying in your fitness flow.

Stay in Viking Mode—Even on Vacation!

With these tips, there’s no need to switch off your power mode while you’re away. Keep it simple, fun, and tailored to your surroundings. That way, you’ll return refreshed and fit—ready for your next challenge. Ready to go all-in? Get your tickets for the next Strong Viking event!

‘I TRAIN FOR’ 2025 performance shirt!

Hanneke Beers — Mon, 21 Jul 2025 08:16:06 +0000

The excitement is rising and the mud is calling! This is the time to prepare mentally and physically for your upcoming challenge. Whether you have been a part of the Viking Community for years or this will be your very first run, one thing is certain: This will be an unforgettable adventure! To make the anticipation even more fun, the new ‘I TRAIN FOR’ Strong Viking Performance shirts are now available for only €4,95 with the purchase of your Strong Viking Obstacle Run ticket!

The perfect shirt for your Obstacle Run training

As a Viking, the right equipment is obviously very important. Wearing the right shirt is therefore crucial. When designing the ‘I TRAIN FOR’ Strong Viking Performance shirt, we definitely took this into account as well. The ‘I TRAIN FOR’ shirt is made of Quick Dry material, which is especially made for intensive training sessions. This material quickly wicks sweat away from your skin, fits snugly to your body, does not retain moisture and cannot chafe. Whether crawling through mud or braving obstacles, you won’t have to worry about feeling heavy.

A neutral shade of grey has been chosen as the base colour, giving both a cool and stylish effect. In addition, the grey colour makes dirt and sweat less visible which is ideal for a good Strong Viking workout. This ‘I TRAIN FOR’ Strong Viking performance shirt reminds you of the challenge you are taking on. On the chest you see the Strong Viking logo which makes you part of the powerful Viking community. On the back, the logos of all Strong Viking distances shine. This addition gives you the motivation to always get the most out of your workouts, whether you choose the 4km or the 42km!

How do you order your ‘I TRAIN FOR’ sports shirt?

We understand that you can’t wait to start wearing the ‘I TRAIN FOR’ Strong Viking Performance shirt during your workouts. That’s why we have good news! The shirt is now exclusively available when you purchase your Strong Viking Obstacle Run ticket. For only €4.95 (excluding €5.95 shipping), this shirt is yours! This is your chance to secure a great prize and is not only perfect for your training sessions, but also as a lasting reminder of your Strong Viking participation.

Go to the ticket shop today, order your ticket and add this ‘I TRAIN FOR’ shirt to your order. Got your ticket as an Early Bird but missed the ‘I Train For’ shirt? No worries! You can still order this exclusive Strong Viking shirt via the ticket shop.

Ready to start training?

With the ‘I TRAIN FOR’ Strong Viking Performance shirt, you’ll be all set for your ultimate workout. But, good preparation is still half the battle. That’s why we have developed professionally designed training schedules.

Is it your first time participating in a Strong Viking Obstacle Run? Then read our handy tips for your first Run here.

Is running a marathon healthy? And what does it do to your body?

Hanneke Beers — Thu, 17 Jul 2025 15:53:02 +0000

Running a marathon of 42 kilometers is an incredible achievement. It requires months of preparation, a strong dose of motivation, and a resilient body. But how healthy is it really to run such a long distance? What happens to your body along the way? And how do you make sure you reach the finish line in a responsible way?

In this blog, you’ll learn everything you need to know about the impact of a marathon on your body – and how to handle it in a healthy way.

What does a marathon do to your body?

Your body is seriously put to the test during a marathon. Running 42 kilometers non-stop demands a lot from you:

Your muscles work continuously and use large amounts of energy.
Your heart and lungs pump harder to deliver oxygen throughout your body.
Your body temperature rises, causing you to sweat and lose fluids.
Your immune system temporarily takes a hit due to the physical stress.

In short: a marathon is elite-level effort. Especially if you’re not properly prepared, it can lead to overuse injuries, muscle soreness, injuries, or even exhaustion. But that doesn’t mean it’s unhealthy – if you do it wisely.

Is running a marathon healthy?

Yes, running a marathon can be very healthy – as long as you approach it responsibly. Running itself offers many health benefits:

You strengthen your heart and blood vessels
Your lung capacity increases
Your muscles and bones grow stronger
You burn calories and reduce fat mass
You feel mentally stronger and less stressed

But a marathon is more than just a few laps around the park. It’s all about balance: training well, resting on time, and recovering properly. That’s how you get the most out of your performance – without harming your health.

How do you prepare your body properly?

A healthy marathon starts with good preparation. That means:

1. Train the right way

Training for a marathon is crucial! Build your endurance gradually and alternate between long runs, strength training, and rest days. Follow a solid training plan that matches your level.

2. Listen to your body

Pain is never normal. Do you feel signs of fatigue, sharp pain, or heavy legs? Slow down. Rest is just as important as training.

3. Eat and drink wisely

Plenty of carbs, proteins, water, and electrolytes will keep you energized and hydrated – before, during, and after your run.

And after the finish?

You might think: once I’ve crossed that 42 km line, I’m done. But that’s exactly when real recovery begins. After a marathon, your body needs time to bounce back from the intense effort. Muscles need to heal, your energy stores must be refilled, and your body has to clear inflammation. Proper recovery after a marathon is super important!

The Iron Viking: marathon with obstacles

Looking for an even bigger challenge? Then the Iron Viking might be for you. It’s the toughest obstacle run in Europe: 42 kilometers long, including over 100 obstacles.

Not only do you run a marathon, but you also climb over walls, crawl through mud, jump into ice baths, and conquer water obstacles. Sounds crazy? Maybe. But it’s also an experience you’ll never forget. And yes, even that can be healthy – if you train well, rest enough, and listen to your body.

Ready for the challenge?
Sign up for the Iron Viking here
Start training for your marathon
Learn how to recover after your marathon

Balance Exercises: Improve Your Stability Like a Viking!

Hanneke Beers — Mon, 07 Jul 2025 15:36:39 +0000

Balancing remains a challenge for many Vikings, especially when you’re standing in the middle of the Balance Bar. Luckily, there’s good news: you can train your balance! That won’t just help you out on the course, but also in daily life.

Why is training your balance so important?

Balance is your body’s ability to stay stable, even when you’re moving, jumping, or standing on a narrow surface. It’s a combination of your vision, vestibular system, nervous system, muscle control, and your core. Whether you’re overcoming an obstacle, walking on a wet sidewalk, or jumping on your bike: good balance makes all the difference.

Benefits of balance training:

You’re less likely to fall
You move more efficiently
Your body reacts faster and more precisely
You feel more confident in your body

How does balance actually work?

Balance isn’t just one single skill — it’s the result of a complex interaction between different systems in your body. Only when all these elements work together can you stay stable, even on the most challenging Strong Viking obstacles.

Your core

This includes your abdominal and back muscles, which keep your torso strong and stable. Without a strong core, it’s hard to maintain your balance — especially while moving or standing on a narrow beam.

Your senses

Your eyes and the balance organs in your inner ears play a major role. They constantly send your brain information about where your body is in space, helping you quickly respond to changes.

Your nervous system

This is like your body’s operating system. It receives signals from your senses and muscles, and makes sure your muscles react instantly to correct your balance when you’re about to fall.

Your feet and ankles

These take care of the smallest corrections. They feel the ground and make tiny adjustments to keep you stable — even on wobbly or slippery obstacles.

By training, you help all these systems work better together. This improves your body awareness and leads to more stable balance!

How can you train your balance?

You don’t need fancy equipment to train your balance. Simple exercises can already make a big difference.

Stand on one leg
Start with 30 seconds per leg. Doing well? Try closing your eyes or moving your arms while balancing.
Lunges with balance
Perform slow, controlled lunges. Try to recover without wobbling or falling over.
Balance on an unstable surface
Use a BOSU ball, balance board, or even a rolled-up towel. The more unstable, the more challenging.
Core exercises
Planks, bird-dogs, or dead bugs will strengthen your core — essential for control and stability.
Simulate obstacles
Walk along curbs, low walls, or a wooden beam in the park. This trains exactly what you need for the Strong Viking course.

How often should you train?

Training two to three times a week is enough to notice a difference. Balance exercises are accessible, time-efficient, and easy to combine with other functional training or even daily activities.

You can work on your balance without even thinking about it:

Stand on one leg while brushing your teeth
Do a few lunges while waiting for the kettle
Try a slow squat on an unstable surface

This way, you’re building more stability, coordination, and body confidence — with zero extra effort.

Balance at Strong Viking

Several Strong Viking obstacles seriously test your balance. And if you’re also afraid of heights, every wobble feels ten times scarier. One unstable step might be enough to lose both your balance and your focus. Use the tips above, train your balance, build your confidence and hit the course prepared.

Get your tickets for the next Strong Viking Obstacle Run and show that nothing can knock you off your feet, even at height!

Fear of Heights? 5 Tips to Beat It!

Hanneke Beers — Thu, 03 Jul 2025 12:45:56 +0000

Do you regularly shake on the balcony, avoid ladders and glass elevators, and start sweating just from watching a Fjord Drop video? Then you probably suffer from fear of heights.

Don’t worry, you’re not alone — and the good news is: you can overcome your fear of heights! In this article, you’ll learn what exactly fear of heights is, what triggers it, how it differs from fear of depths, and get practical tips to gradually get your fear under control. Plus, a sporty challenge for those who really want to push their limits!

What exactly is fear of heights?

Fear of heights is the fear you feel when you’re in a high place. This could be a mountain, a skyscraper, a Strong Viking obstacle, or even a staircase. Your body reacts strongly:

Your heart races
You feel hot or cold
You feel dizzy or feel like you could fall any second
In some cases, you even get a panic attack

For some, it’s just a bit of thrill — for others, it becomes a serious burden. If the fear is so strong that it restricts your daily life, it’s called a phobia: acrophobia.

In this article, we’ll show you how to overcome your fear of heights. If you suffer from it extremely, it’s wise to seek professional help.

Fear of heights or fear of depths?

Did you know that besides fear of heights, you can also suffer from fear of depths? Both feel similar but aren’t the same! They can make you feel like you’re losing all control — and that’s far from pleasant.

Fear of heights = fear of standing in a high place
Fear of depths = fear of looking down into a depth, e.g., a gorge, an abyss, or a deep shaft

What Causes Fear of Heights?

It’s clear that fear of heights is unpleasant. But why do some people have it — while others don’t? Let’s take a look at the possible causes:

Your primal instinct – Your brain wants to protect you from danger. Falling from a great height = a bad idea. No wonder your body goes into alarm mode.
A bad experience – For example, a fall or a moment when you felt unsafe at height.
Balance problems – People with a weaker sense of balance tend to get scared more quickly at heights.
Learned behavior – If your parents often said, “Be careful, you’re going to fall!”, you’re more likely to have picked up that fear.
Personality & predisposition – Some people are naturally calmer, others are more sensitive to stress and anxiety.

Overcoming Fear of Heights

The good news: you can really do something about it! Here are practical tips to help you overcome your fear of heights step by step:

1. Start small

You don’t have to climb a mountain or get in a Ferris wheel right away. Start small: with stairs, a balcony, or a bridge. Get used to the feeling — and gradually increase the challenge.

2. Breathe calmly

Sounds simple, but it works! Breathe in calmly through your nose and out through your mouth. This helps your body relax.

3. Distract yourself

Shift your focus away from the height. Sing a song, count steps, or talk to someone. This helps chase away panic thoughts.

4. Keep at it

The more often you face the situation, the less scary it becomes. Your brain learns: it’s safe — no need to overreact.

5. Talk about it

There’s no need to be ashamed. Fear of heights is totally normal. Talking to friends or a coach/therapist often makes the fear feel smaller.

Ready for the real challenge? Time for Strong Viking!

Did you find this article because you didn’t dare try a Strong Viking obstacle due to your fear of heights? Or do you just want tips to overcome your fear? Then try the tips above! Think you’re ready? Want to face your fear in a challenging but safe way? Then join Strong Viking — an obstacle run where you challenge yourself in many ways — including at heights. Three obstacles perfect for beating your fear of heights:

Flying Ragnar – Jump from a great height, grab the handles, and try to ring the bell. You have to let go… and fly. Pretty scary — but really cool.

Fjord Drop – A slide from a great height straight into the water. Cold, wet, and full of adrenaline. Luckily, there’s hardly time to be scared — our volunteers are happy to give you a little push!

Storm the Castle – Maybe not the tallest obstacle, but after running up the halfpipe… you have to climb down a ladder again!

Hanneke, Copywriter at Strong Viking: “I have fear of heights myself. Yet a while ago, I managed Flying Ragnar and Fjord Drop for the first time. Thanks to the adrenaline rush, it was much easier than I expected! Okay — climbing down the ladder at Storm the Castle almost made me cry — but I pushed through. So I know from my own experience: it’s possible — even if it seems impossible. And that feeling afterward? Unbelievable!”

What is OCR? Everything You Need to Know About Obstacle Course Racing!

Hanneke Beers — Tue, 01 Jul 2025 12:35:32 +0000

What started out as a fun and muddy adventure has grown into a serious sport with official rules, time registration, and international championships. OCR is challenging, varied, and perfect for anyone looking for more than just a standard running race.

What is OCR?

Obstacle Course Racing (OCR) is a hybrid sport that combines running with overcoming a wide range of physical obstacles. It requires a unique mix of physical and mental skills, including strength, endurance, coordination, agility, and mental toughness. Since the early 2010s, OCR has grown rapidly, with thousands of athletes competing in races around the world at different levels.

Unlike recreational obstacle runs, competitive OCR focuses on performance: you must complete each obstacle successfully, race against the clock, and follow strict rules around technique, retries, and penalties. In Europe, Strong Viking’s OCR Series is a leading organizer of competitive events, specifically designed for serious racers.

Running + Obstacles

OCR is all about running and beating obstacles — as fast as you can. Race distances vary depending on the event and your level. Along the way, you’ll face:

Walls to climb over
Ropes and nets to swing from
Rigs with rings, bars, or tricky grips
Heavy carries (like sandbags or logs)
Mud pits, water, and slippery slopes
Precision challenges like spear throws or balance beams

To succeed, an OCR athlete needs to be well-rounded. Running and endurance are key, but without grip strength, a strong core, and good technique, you won’t make it far. It’s this variety that makes OCR so fun and demanding.

What makes OCR a real sport?

OCR may have started as a muddy weekend challenge, but it’s now recognized as a true sport. Serious races today include:

Time registration: Your time counts — every second matters.
Obstacle rules: In elite categories, you must complete every obstacle. Fail, and you’ll face a penalty or disqualification.
Championships: OCR has European and World Championships, and you can qualify through official races.
Specific training: OCR athletes train for speed, strength, grip, and technique — everything you need to handle the course fast and clean.

In short: OCR is not a team-building activity or just for fun — it’s a full-body, full-focus sport.

Strong Viking OCR Series

The OCR Series by Strong Viking is the ultimate race for obstacle athletes who want to compete with the best. These events are designed for well-trained competitors ready to combine speed, strength, and technique at a high level. Strong Viking was even named the Best OCR Series in Europe — and for good reason.

What to expect:

Time registration: Your result really matters.
Strict rules: Fail an obstacle? There are real consequences.
Independent referees: 40 OCR marshalls make sure everyone plays fair.
Qualification opportunities: Perform well, and you could earn a spot at the European or World Championships.
International competition: Athletes from across Europe — and beyond — line up to race.

19 kilometers. 40+ obstacles.

You’ll run the Beast distance: 19 km with 40+ obstacles — including exclusive, advanced challenges only found in the OCR Series. Think long rigs, heavy carries, and tricky combos that demand top grip and technique.

You start in the very first wave of the event, racing side by side with other elite athletes. Spots are limited — and it really feels like a professional competition.

Want to race?

Check out www.ocrseries.com for dates, locations, and how to sign up.

Hydration During Exercise: Why Drinking Water Is So Important!

Hanneke Beers — Wed, 25 Jun 2025 17:34:49 +0000

Exercising is good for your body, your mind, and your mood. But whether you’re running, doing strength training, cycling, participating in an obstacle run, or smashing a HIIT session: without proper hydration, you won’t get far.

Drinking water may not be the most exciting part of your training, but it is definitely one of the most important. Yet many athletes forget this part of their preparation. They eat well, warm up properly… but often only drink when they feel thirsty. And by then, it’s actually already too late.

Why is hydration so important?

During exercise, your body loses fluid through sweat and faster breathing. Even with mild exertion, this can add up quickly. If you don’t replace the lost fluid, you may experience:

Muscles that tire more quickly
Less strength and endurance
A higher risk of cramps or injuries
Problems with concentration and coordination
Increased heart rate and body temperature

In other words: without enough water, exercising becomes harder, less enjoyable, and less safe.

How much and when should you drink?

Everyone is different, but these guidelines can help:

Before exercising:

1–2 hours before: drink 300–500 ml of water.
Don’t drink a lot all at once right before your workout, but spread out your intake.

During exercise:

If your workout lasts longer than 45 minutes, take small sips along the way.
For longer sessions or hot weather, consider using a sports drink with electrolytes.

After exercising:

Drink at least 500 ml of water within an hour after your workout.
Optionally, eat something salty (like nuts or broth) to restore your salt balance.

In extreme heat: start hydrating early

When temperatures rise, you need to adjust your hydration strategy. You sweat more, lose salts faster, and your heart rate is higher. Waiting until just before your workout or race is really too late.

What to do in hot weather?

Start already a few days before your training or obstacle run by drinking extra water. Think 2 to 2.5 liters spread throughout the day.
Feel free to add a pinch of salt or electrolytes to one of your water bottles.
Avoid alcohol and caffeine the evening before—they actually cause dehydration.
Eat watery foods like cucumber, watermelon, or oranges.

On the day itself, keep sipping small amounts. Don’t overdo it, but you want to send your body onto the course well prepared.

Proper hydration during Strong Viking

Obstacle runs demand the utmost from your body: strength, explosiveness, endurance, coordination, and perseverance. You lift, climb, sprint, dive, and stand knee-deep in mud—often longer than during a regular workout. Many Strong Viking events take place early in the summer, when temperatures can rise quite high. That’s why good hydration before, during, and after a Strong Viking run is essential:

Drink consciously more water already a few days in advance.
Use the water stations along the course, even if you’re not thirsty. During extreme heat, we ensure there are more refreshment points!
Refill your fluids immediately after finishing for faster recovery (and less muscle soreness).

Even on cool days, you lose a lot of fluid unnoticed, for example due to extra effort or because your body works harder to stay warm. So don’t be fooled by a fresh breeze or cloudy weather.

Hydrating during exercise is a must!

Drinking water seems simple, but it’s one of the most powerful tools you have as an athlete. It affects your performance, your safety, and your recovery. Whether you’re training for a marathon, working on your PR in the gym, or dragging yourself through a Strong Viking course: a hydrated body is always stronger.

So:

Drink throughout the day.
Start early, especially when it’s warm.
Take your hydration as seriously as your training.

Need extra tips? Check out the Strong Viking guide on exercising in warm weather.

Heatwave incoming? Here are some tips for working out in hot weather!

Hanneke Beers — Thu, 12 Jun 2025 21:35:01 +0000

After days of gloomy, depressing weather, you finally see the temperatures rising on your weather app. And as we know from the Netherlands, it just has to jump straight above 30 degrees! Lovely, you think — until you step outside in your running gear and sweat is already dripping down your forehead before you’ve even taken a single step.

Yeah, working out in hot weather definitely calls for a different approach than you’re used to. Whether you’re training for Strong Viking or just trying to stay fit, with the right preparation, you can get the best out of yourself without overheating.

Wear the right clothing

We get it: that tight black outfit with long sleeves looks super professional. But today isn’t the day to score style points. Proper clothing for exercising in hot weather really makes a difference — not just for your comfort, but also for your performance and safety. Here are the key points to keep in mind:

Breathable fabrics: Choose technical materials (like Dri-FIT or Climalite) that wick away sweat. Avoid cotton—it traps moisture.
Light colors: White or pastels reflect sunlight and keep you cooler than black.
Loose fit: Airy clothing ventilates better, but wear tighter gear where friction is an issue (like your thighs).
Cap or visor: Keeps your head cool and protects you from the sun.
Sweatband or damp buff: Keeps sweat out of your eyes and cools you down.

Hydration is not optional – it’s essential

Don’t wait until you’re thirsty to drink — by then, you’re already behind. On hot days, you lose not only water through sweat but also important minerals like sodium and potassium. You need to replenish those to prevent dizziness, headaches, and cramps.

Start drinking plenty of water well before your run or training — even a few days ahead. During exercise, take small sips regularly to keep your fluid levels steady. Afterward, make sure to rehydrate properly, especially if you’ve been sweating a lot.

Want to know more? Check out our article on why drinking water during exercise is so important!

Adjust your pace — and be okay with doing less

Heat makes everything harder than usual. Your heart rate goes up, your body works overtime to cool down, and your performance might dip compared to what you’re used to. Maybe your lap times are a bit slower, or those push-ups feel tougher. That’s totally fine.

It’s actually important not to push yourself to the limit but to train smarter. Adjust your pace, listen to your body, and focus on endurance rather than max effort. That way, you avoid overheating and injuries, and stay healthy and fit—even when it’s hot.

Don’t forget your sunscreen!

Exercising in the heat and full sun means protecting your skin well. Choose a light, water-resistant sunscreen with the highest possible SPF (we’re fans of SPF 50!), preferably one designed specifically for athletes. It shouldn’t feel sticky, won’t wash off easily with sweat, and provides long-lasting protection against harmful UV rays.

Apply sunscreen well before your workout so your skin has time to absorb it. Don’t forget your face, neck, ears, and the backs of your hands. During longer sessions, it’s smart to reapply after about an hour—especially if you’re sweating a lot or have been in the water (like during Strong Viking!).

Strong Viking during a heatwave

Several Strong Viking editions have seen participants show their inner Viking in the heat. Of course, we love good weather, but when temperatures rise, it’s extra important to watch your health and safety carefully. We also take extra measures to make sure everyone can participate safely and comfortably, even during a heatwave.

What can you do?

Drink plenty of water (ideally start a few days before!)
Apply waterproof sunscreen generously
Wear breathable clothing
It’s okay to take it a bit easier
Ask for help if you need it

Extra measures from the organization:

Additional care stations
More shaded spots on the course, start & finish
Extra water supplies

And remember, Strong Viking is not a race, it’s a challenge!

Meet STYREKX: the next generation of indoor fitness racing

Hanneke Beers — Wed, 11 Jun 2025 19:00:39 +0000

Strong Viking is all about overcoming obstacles, breaking boundaries, and unlocking the strength within. That’s why we’re incredibly proud to team up with our friends at STYREKX to present a next-level experience: the ultimate fitness race.

This isn’t your average workout — it’s a full-on clash of endurance and strength, right in the heart of an electrifying indoor arena. Every round pushes you physically and mentally. Set your own pace, but remember: the clock is ticking. Ready to test your grit and stamina?

How Does STYREKX Work?

During the first edition, an enormous 14,000 m² arena at EXPO Greater Amsterdam will be transformed into your battleground. The format Brutally simple – and highly effective: 10 rounds of 800m running, each followed by an intense workout. Go all out or pace yourself smartly – either way, you’re in for a challenge from start to finish.

Full-Body Challenges – Including a World First.

After every run, you’ll hit a workout station targeting every major muscle group. Think sled pushes, burpee jumps, and other high-intensity moves. And as the ultimate twist: STYREKX will introduce a world-first exercise that’s guaranteed to surprise even the most seasoned athlete.

The 10 STYREKX Stations:

Row Erg – Power start: engage your entire body
Sled Push – Maximum drive, pure strength
Ski Erg – Full-body cardio at a high pace
Sandbag Lunges – Weight on your shoulders, burn in your legs
Load Crawl – Low to the ground, all-in effort
Sled Pull – Pull your way through. Literally.
Farmer’s Carry – Grip, core and mental focus
Wall Balls – Rhythm meets explosiveness
Burpee Jumps – A classic with killer impact
Strength Erg (Chest press) – Finish with raw upper-body power

Choose Your Race Style

There are four ways to take part. Which one suits you?

SOLO – Every rep, every meter: this is your race.
DUO – Start together, suffer together, finish strong together.
TEAM – Divide smart, conquer together.
XTREME – The ultimate challenge for true hardcore athletes. No excuses.

Pre-Register & Secure Your Discount

Want to be first on the start line on 22 or 23 November 2025 at EXPO Greater Amsterdam? Get your tickets for STYREKX Fitness Race now! Can’t wait until November? Grab your Strong Viking tickets now and start challenging yourself today.

How to Organize the Perfect Team Retreat!

Hanneke Beers — Mon, 02 Jun 2025 10:55:28 +0000

Organizing a team building retreat is the perfect way to get to know your colleagues better, celebrate successes, and create memories that go beyond the coffee machine chatter at the office (yawn!). But how do you make sure it doesn’t end up feeling like a mandatory chore, but rather a weekend people will be talking about for months—and where real bonds are formed?

Below, you’ll find the perfect plan—including the ultimate team building activity: Strong Viking.

1. Choose a Location with Space and Privacy

Cramming a group of colleagues into a tiny space for a few days is not a great idea. That’s why, when planning a team building retreat, it’s smart to book accommodations that offer both a sense of togetherness and some peace and quiet. Think of a large farmhouse, group villa, or luxury cabin in the woods where everyone has their own room—but you can also cook, hang out, brainstorm, and play games together. Bonus points for a campfire spot, a gym (to train for Strong Viking!), or a swimming pool!

Tip: Keep the travel time from the office under 2 hours—so everyone arrives fresh on Friday evening. And if someone unexpectedly needs to head home early, it won’t be a big deal.

2. Food Brings People Together

Did you know that for the ancient Vikings, food was deeply intertwined with their environment, culture, and social life? We totally get it! Nothing brings people together faster than good food. Organize a group cooking contest on Friday evening or invite a local chef for a cozy dinner experience. Saturday morning? A hearty Viking breakfast is definitely not overkill, especially with the activity you’re planning to do after – trust us.

Extra fun: Start Saturday with a breakfast buffet where everyone brings something from home. From Dutch stamppot to Turkish börek – it’s a great way to get to know each other differently.

3. Choose a Team Building Activity That Really Connects

Forget the usual escape room or bowling. If you’re truly looking for a team retreat activity that builds trust, collaboration, and perseverance, then Strong Viking is the ultimate choice for an active team outing that fits perfectly within your Employee Vitality program.

Strong Viking is not just an obstacle run – it’s an experience. Struggling through mud together, helping each other over walls, and pushing boundaries: it turns colleagues into a real team. The best part? Everyone can join, as there are different distances and difficulty levels.

Fully catered day

You can also book a hospitality area where you can relax and enjoy the atmosphere and a nice drink before and after the event. Are you with more than 10 people? Then you get a discount on your tickets! Want to know more about Strong Viking as a team retreat activity? Check out the groups and corporate page!

Why Strong Viking is the perfect activity for your team retreat:

You work together on both physical and mental challenges.
You get to know colleagues outside the work context—in sweat, laughter, struggle, and especially in the mud.
It’s an achievement you share together. And that connects!

4. Relax (and Celebrate!)

After you’ve washed the mud out of your clothes, the adrenaline rush has settled, and the muscle soreness is starting to kick in, it’s time to unwind. Plan a laid-back evening with comfort food, drinks, and maybe a campfire with a pub quiz. Leave room to reflect on the day: share successes, look at photos, and most of all, laugh a lot.

Make sure you have no mandatory program on Sunday morning – a brunch and a slow check-out is exactly what everyone needs.

5. Make It Personal

A team retreat truly becomes valuable when it reflects your company culture. Don’t plan activities that no one is excited about. Make sure everyone looks forward to the organized team building retreat, keep it low-pressure, and avoid it feeling like an obligation. Get a head start by training for the obstacle run to already spark team spirit and ensure everyone feels confident during the Strong Viking run. Plus, this gives colleagues who might be unsure about their physical ability the chance to prepare at their own pace leading up to the event.

Summary: How to Organize the Perfect Team Retreat

Choose a location that offers both comfort and a sense of togetherness
Eat together and connect through local or personal dishes
Challenge yourself and your team with Strong Viking
Make room for relaxation and fun
Make the weekend personal and meaningful

Pro tip: Want to plan a Strong Viking run as the highlight of your team building retreat? Check out the events here and choose the edition that suits your team!