Training tips – 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!

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!

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!

10 Reasons Why a Good Warm-Up is Important

Hanneke Beers — Fri, 16 May 2025 08:39:06 +0000

A lot of people know a good warm-up is important, but many still like to skip it (not smart!). At Strong Viking, we totally disagree with that (just do the warm-up!). That’s why we’ve put together a list of 10 reasons why a good warm-up is so important — and we hope to convince YOU to NEVER skip it again. Yes, we’re talking about you!

What is a warm-up?

If you’ve ever taken part in Strong Viking, you know how seriously we take our warm-ups. Together with a big group of fellow vikings, you get ready for the battle. But what exactly is it, and what’s the point?

Simply put: A warm-up is a short preparation before you start exercising. You move gently to get your body going. Think jogging, jumping, or some stretching. This warms up your muscles, raises your heart rate, and your body goes, “Okayyyyy let’s gooooooo!”

10 reasons why you should always do a warm-up

You probably already know that good preparation is important, but here’s a clear reminder of why you really shouldn’t skip it anymore. So listen up: warm-up = not optional. Got it?

1. Your muscles get warm and flexible

Exercising with cold muscles is a no-go! During a warm-up, your muscle temperature rises. This makes the muscle fibers more elastic, meaning they can contract more easily and efficiently. And that’s exactly what you need when you’re about to slide through mud at Strong Viking. By warming up your muscles, you move more smoothly and you prevent severe muscle pain caused by strains or tears!

2. Your heart rate increases gradually

A proper warm-up helps your heart get ready for more intense effort. Instead of sudden strain (which really isn’t fun for your ticker), you raise your heart rate gradually. This lowers the risk of cardiovascular issues — especially for people who are just starting to run or taking up a new sport.

3. Faster reactions and better coordination

During a warm-up, the nerve pathways that control your muscles get activated. This helps you react more quickly and precisely. Especially in sports where timing and speed matter, this is crucial — you definitely don’t want to miss your grip on the Flying Ragnar!

4. You let your lungs adjust

A good warm-up helps your lungs ease into the effort instead of being completely overwhelmed when you suddenly start exercising. More oxygen = less gasping = more power. And who doesn’t want that? Did you know you can also do breathing exercises to train your lungs? As part of your warm-up, they can help improve focus, oxygen flow, and mental clarity.

5. More focus and concentration

Besides the physical effect, good physical preparation also helps you mentally. You switch off your thoughts, tune in to your body, and prepare your mind for the effort ahead. A warm-up is the perfect moment to sharpen your mental focus. You. Got. This.

6. Lower risk of injuries

One of the most important functions of a warm-up is injury prevention. Cold muscles and tendons are less flexible and more prone to damage. Nothing’s more frustrating than dropping out before the Strong Viking finish because of a silly muscle injury. With warm muscles and loosened-up joints, you reduce the risk of slips — both literally and figuratively.

7. Improve your performance

Research shows that vikings and athletes who do a proper warm-up perform better. What more could you want? You’ll notice that you run faster, train stronger, and get tired less quickly. The warm-up makes your body efficient, explosive, and ready to blaze.

8. You practice technique in advance

During a warm-up, you can also repeat sport-specific movements like pull-ups, burpees, or push-ups to prepare for the monkey bars or rope climbing during Strong Viking! This way, you prepare not only your body but also your technique and muscle memory for the real deal.

9. You activate the right muscle groups (muscle activation)

A good warm-up ensures that not only do you get warm, but the right muscles ‘wake up.’ For example: whether you’re just starting to run or running a marathon, you want your glutes to work too, not just your hamstrings doing all the work. They need to work together! This improves your posture, technique, and prevents overload.

10. You start building your endurance

A warm-up is actually your first training phase where your body learns to handle exertion. This stimulates your cardiovascular system and muscles to work more efficiently, which improves your endurance in the long run.

What about the cool down?

Besides a warm-up, a cool down is also super important! A cool down is the gentle way to bring your body back to rest after intense exercise (like recovering after a marathon) or sports activity. It usually consists of light activities such as walking, easy cycling, or stretching, and typically lasts 5 to 15 minutes.

It helps lower your heart rate and breathing gradually, removes waste products from your muscles, prevents muscle soreness, and promotes recovery. It also helps you mentally relax after the effort! Time to feel completely zen.

Preparing for Strong Viking

On the day of the Strong Viking run, you always start with a good warm-up. We want you to reach that finish line, so we’re happy to give you a hand to get off to a great start! Plus, we’ve put together some super handy obstacle run training plans to help you prepare optimally for your run!

Want to prepare perfectly for the big day? Make sure to get your ti\cket on time, check out the practical information page, and read some obstacle run articles! Good luck!

Recovery after a marathon: Tips for faster recovery!

Hanneke Beers — Thu, 08 May 2025 08:59:55 +0000

Are you training for a marathon? That’s awesome! But make sure you’re well prepared. Your body will take quite a beating, so proper recovery after a marathon is essential. It helps prevent injuries and allows you to improve your performance in the future.

In this blog post, we’ll discuss the key steps for optimal recovery — whether you’ve completed a regular marathon or the Iron Viking, the ultimate marathon challenge with over 100 obstacles!

1. Directly After the Finish: Start Marathon Recovery Immediately

The final meters are behind you, the medal hangs around your neck, and you only want one thing: to sit down! Still, staying active for a little while helps your recovery after the marathon.

What you can do now:

Cool down: A cool down is just as important as a warm-up! Walk slowly for 10–15 minutes. This helps flush out waste products like lactic acid.
Hydration: Recovery after a marathon starts with rehydration! So start drinking right away. Water is good, but a sports drink with electrolytes is even better—especially after lots of sweating and salt loss.
Eat something light and easy to digest: Within 30–60 minutes, eat something with carbs and protein to speed up muscle recovery. Think banana with peanut butter, a protein bar, or a smoothie.

Extra tip:
Did you suffer from cramps, overheating, or stomach issues during the race? It might help to evaluate your nutrition (like magnesium or salt intake) before your next challenge.

2. The First 48 Hours: Active Recovery is Key

Your muscles have taken a beating—that’s part of it. But the faster you get your blood circulation going again, the faster your recovery after the marathon.

What helps:

Light activity: Take a gentle walk, a short bike ride, or do some yoga/stretching.
Hot or cold: Ice bath or cold shower for muscle soreness; warm shower or massage for relaxation.
Compression clothing: Some people experience less muscle soreness from wearing compression socks or pants.
Sleep: Your recovery is largely determined by your sleep quality. Put your phone away in time and give yourself proper rest.

Note:
You don’t need to force anything. Muscle soreness is normal, but sharp pain, swelling, or instability may indicate overuse or injury.

3. Nutrition: Fuel for Recovery

After a marathon, your body is in “repair mode.” What you eat really makes a difference. We previously wrote an article on what to eat before exercising; here’s a summary for after.

Recommended nutrition:

Proteins (building blocks for muscle recovery): chicken, fish, eggs, plant-based alternatives, yogurt.
Carbohydrates (energy): whole-grain pasta, rice, oatmeal, fruit.
Healthy fats (anti-inflammatory): nuts, avocado, fatty fish.
Antioxidants (prevent muscle breakdown): blueberries, spinach, tomatoes.
Water and electrolytes: Keep drinking, even if you’re not thirsty.

4. Mental Recovery: Peace of Mind

After long preparation and the emotional release of race day, you might feel a bit ‘empty’. That’s normal. Give yourself space to:

Reflect on your performance: What went well? What would you do differently?
Enjoy what you’ve achieved: Truly take a moment to recognize your accomplishment — you’ve done something only a small percentage of people ever do.
Recover from focus and stress: Let go of your training plan for a while and allow yourself some mental rest.

Feeling a bit down?
It’s common for your mood to dip after intense physical exertion. Make time for relaxation, social connection, and give it time.

5. Returning to Training: When and How?

Many athletes make the mistake of training too hard too soon. But your recovery after the marathon determines how successful your future workouts will be.

Advice:

After a regular marathon: Wait at least 5–7 days before resuming light training sessions.
After the Iron Viking or similar OCR race: Give yourself 10–14 days before fully building back up.

Example training schedule:

Week 1: Rest, walking, slow cycling.
Week 2: Short jogs (20–30 min), optionally with walking breaks.
Week 3: Slowly return to your regular training volume — but still avoid intense intervals or long endurance runs.

Always listen to your body. If something doesn’t feel right, take more rest.

6. In Conclusion: Recovery is an Achievement Too

Taking the time to properly recover after a marathon isn’t a sign of weakness or laziness — it’s a key part of performing at a high level. Give yourself that recovery time, and you’ll come back stronger than ever.

So whether you’ve run on asphalt or through mud, with or without 100+ obstacles: you’ve done something amazing. Now it’s time to take care of yourself.

Ultrarunning: What is it and how do you train for it

Hanneke Beers — Wed, 07 May 2025 12:08:02 +0000

For many runners, a marathon is the ultimate goal. But for those who find the 42.195 kilometers (yes, very specific) just not exciting enough, there’s a next step: ultrarunning. This extreme endurance sport is gaining popularity—and for good reason. But what exactly is it, and how do you train both your body and mind to take on this challenge? And how do you prepare for the Ultra Viking, an ultrarun with obstacles?

What is Ultrarunning?

An ultramarathon — also known as an ultra — is any running race longer than a marathon, so anything beyond 42 kilometers. But ultrarunning is more than just “running farther”; it’s a mental and physical journey where endurance, perseverance, and strategy matter more than speed.

While a marathon fits within the framework of standard running training, an ultra requires a different approach. It’s slower, more technical, and often tougher due to terrain, distance, and duration.

Types of Ultramarathons

There are different types of ultramarathons, each with its own challenges and characteristics. Below we highlight the main categories:

1. Distance Ultras

In these events, you run a fixed distance—usually 50 km, 100 km, or 100 miles (160.9 km). These can take place on roads, tracks, or trails.

2. Timed Ultras

These races aren’t about covering a set distance but rather about how far you can run within a set time. Common formats are 6-hour, 12-hour, 24-hour, or even 48-hour events. They’re often run on looped courses, which requires strong mental endurance.

3. Trail Ultras

Held in nature, these races take runners across unpaved paths, through forests, over mountains, or even deserts. Elevation gain, tough terrain, and unpredictable weather turn these ultras into real adventures.

4. Stage Races

In stage races, you run a set distance each day over multiple days, with stages typically ranging from 20 to 80 kilometers per day. A well-known example is the
Marathon des Sables in the Sahara Desert.

5. Obstacle Ultra: Ultra Viking

This ultra obstacle run by Strong Viking is considered the toughest obstacle run in the world. You don’t just run 60 km—you also face over 135 obstacles! The
Ultra Viking combines the endurance of ultrarunning with strength, agility, and mental resilience.

How to Train for an Ultramarathon

Ultrarunning is all about endurance, recovery, nutrition, and mental strength. It’s recommended to run at least one marathon before attempting longer distances. Here are the key components of your training:

1. Gradual Build-up

Increase your weekly mileage slowly—around 10% per week is a safe rule of thumb. Regularly include longer runs (e.g., 30–40 km) to help your body adapt to extended exertion.

2. Back-to-back Runs

Train with two long runs on consecutive days (e.g., 30 km on Saturday, 20 km on Sunday). This simulates fatigue and builds your endurance without doing excessively long sessions.

3. Slow is Good

Run at an easy pace (zone 2): this trains fat metabolism and energy efficiency. An ultra isn’t about speed—it’s about lasting the distance.

4. Practice Nutrition

Train your stomach: eat during long runs like you would during a race (energy gels, bars, fruit, sports drinks). What your gut can’t handle in training won’t work during the ultra either.

5. Strength and Core Training

Strong legs, back, and core help prevent injuries. Focus on exercises like core workouts, squats, lunges, planks, and hill training for both strength and technique.

6. Recovery is Key

Take rest days seriously, get enough sleep, and listen to your body. Overtraining is a real risk with ultra prep.

7. Mental Training

Occasionally run without music or on boring routes to boost mental toughness. Visualize completing the ultra—including the tough parts.

8. Train on Similar Terrain

Running a trail ultra? Train on unpaved, hilly terrain. Expect mud or altitude? Simulate that in your training too.

Training for the Ultra Viking

Are you taking on the ultimate challenge with Strong Viking’s Ultra Viking? Then you’re in for a grueling but unforgettable test: running, climbing, lifting, crawling, and pushing through more than 60 kilometers. And no, you won’t be running in a straight line — the course is packed with obstacles that demand strength, technique, and endurance. Solid preparation is absolutely essential.

Prepare for more than just running

Many participants focus mainly on running — understandable, since 60 km is no joke. But don’t underestimate the obstacles! Think about:

Monkey bars, rope climbs, and rigs: these require grip strength and upper body power. Train with pull-ups, dead hangs, rope climbs, and core stability work.
Mud, water, cold: get used to wet and heavy terrain. Wear proper obstacle run shoes made for slippery surfaces to avoid falling flat on your face!

Train while fatigued

During Ultra Viking, there’s barely a moment to rest. You’ll be constantly moving: running, facing obstacles, and trudging through mud. So train for endurance under fatigue:

Back-to-back workouts (e.g., long run on Saturday, strength or trail run on Sunday)
Long, easy-paced runs in your weekly routine
Obstacle training while tired – simulate the switch from running to climbing

Fueling and recovery strategies are crucial

Your body needs to keep going for hours. Start practicing during training:

What you can eat on the go (gels, bars, bananas, salty snacks)
How often you need to drink
How to best recover after tough sessions (rest, nutrition, sleep)

Don’t forget your ticket!

The Ultra Viking is popular and often sells out fast. Want to secure your spot? Don’t wait too long to register. This isn’t an event you just “show up for” — it’s an achievement to be proud of, and it starts with proper training and getting your ticket on time.

Energy Gels: What are they and when should you use them?

Hanneke Beers — Fri, 28 Mar 2025 14:54:21 +0000

If you’re into intense sports like training for a marathon or tackling an obstacle run, you’ve probably heard of energy gels! These little packets help you keep going without gasping for air after just half an hour. They’re a game-changer for endurance, but do these gels work, and when should you take them?

Find out how these sports supplements can keep your energy levels up when you need them most!

What Are Energy Gels?

An energy gel is a gel-like substance (you either love it or hate it…) that delivers quick energy in the form of carbohydrates. And guess what? That’s exactly what your body needs during intense activities like an obstacle run! Energy gels typically contain a mix of sugars like glucose and fructose, which your body absorbs rapidly. Some also include electrolytes like sodium and potassium to replenish the salts you lose through sweating. So, are these gels useful? Absolutely—they’re a real all-rounder!

Do Energy Gels Work?

Alright, so you’ve got this little gel packet. But do they actually work? Here’s the deal: during long workouts, your body burns through carbohydrates stored in your muscles and liver. When those run low, you hit an energy slump—something no one wants. Energy gels help prevent that by giving you a quick dose of carbs, keeping you going strong. Pretty handy, right?

In short: an energy gel helps you perform longer and better. Exactly what you need for those tough Strong Viking distances!

When to Take Energy Gels?

So, you’ve taken a gel—now what? You’ll usually feel the effects within 5 to 15 minutes! The sugars inside are absorbed super fast. It helps if you take it with some water (hydration is always important!) to make digestion even smoother.

Energy gels combine fast and slow-release carbohydrates, so you get both an instant energy boost and sustained energy over time. This prevents the dreaded sugar crash that some sugary products cause. Sounds good, right?

What Are the Best Energy Gels?

There are plenty of gels out there, and the best one depends on your personal preference. Here are some popular options:

H24 Prolong Energy Gel – Great for endurance activities like obstacle runs, and it even contains protein for muscle support.

Maurten Gel 100 – A favorite among athletes because it’s easy to digest and contains no added flavors.

SiS GO Isotonic Gel – A unique gel that doesn’t require water, thanks to its isotonic properties.

It’s a good idea to test different gels during training so you know which one works best for you.

How Many Energy Gels Per Hour?

Most athletes take 1 to 2 gels per hour during endurance activities. This provides around 30 to 60 grams of carbohydrates per hour, which is ideal for most endurance sports. If your workout lasts longer, you might need slightly more.

Avoid taking too many gels at once, as this can upset your stomach. Space them out evenly and stay hydrated.

Here’s a simple guideline for using H24 Prolong Energy Gels from Herbalife:

Less than 1.5 hours of intense exercise: 1 gel per hour
1.5 to 2 hours of intense exercise: 2 gels per hour

Note: The maximum recommended intake is 4 gels per day.

Energy Gels at Strong Viking

Taking on a grueling challenge like Strong Viking? The last thing you want is to run out of energy halfway through. That’s why taking the right gel is a game-changer! The H24 Prolong Energy Gel from Herbalife provides both carbohydrates and protein, keeping your muscles strong and giving you the boost you need to conquer every obstacle. Perfect for events where strength and endurance are key!

Since Strong Viking partners with Herbalife, you’ll find H24 Prolong Energy Gels at the refueling stations from the 13 km mark. Need an extra energy kick? The Herbalife team will be there to help you power through to the finish line!

5 Best Ab Exercises at Home – Strengthen your core!

Hanneke Beers — Thu, 20 Mar 2025 14:00:26 +0000

So you want to train your abs, but preferably from the comfort of your own home? We totally get that! Whether you prefer to avoid the gym’s hustle and bustle or just want to squeeze in a quick workout in the evening, you can always and everywhere work on your abs. The great thing is that with the right ab exercises for home, you can effectively strengthen your core. We’ve put together some useful tips and exercises for you!

How to Get Abs?

Everyone has abdominal muscles – otherwise, your body wouldn’t have any support! But there’s a big difference between strong abs and visible abs. Many people think they need to do endless crunches to get a six-pack or a flat stomach, but that’s unfortunately not how it works. Visible abs are the result of a combination of training, nutrition, and a low body fat percentage.

What’s the key to visible abs (six pack)?

Lower your body fat percentage: Your abs will only become visible when your body fat percentage is low enough. This can be achieved by creating a calorie deficit through diet and exercise. This doesn’t mean you need to crash diet, but rather be mindful of what you eat and make sure to stay active.

Combine ab exercises with full-body workouts: Doing just crunches isn’t enough. Exercises like squats, planks, and kettlebell swings not only strengthen your core but also help burn fat.

Eat enough protein: Protein is essential for muscle recovery and growth. Choose lean protein sources such as chicken, fish, eggs, yogurt, and legumes to support your muscles.

You don’t need to have a six-pack or a flat stomach. Strong abs are important, even if they’re not visible. A well-trained core offers many health benefits, which we will discuss below. Want visible abs? Then the focus is not only on training, but primarily on lowering your body fat percentage through a combination of healthy eating and exercise.

Benefits of Training Your Abs

We all know that exercise is healthy. Training your abs also brings significant benefits for your overall health!

Less back pain: Research shows that training your abs can help prevent and relieve lower back pain. A strong core supports your lower back and reduces pressure on your spine.
More stability and balance: Your core helps improve your balance and coordination, which enhances performance in sports and daily movements, while preventing injuries.
Better posture: Strong abs contribute to an upright posture, which helps prevent neck and back pain. This is especially important if you spend a lot of time sitting at a desk.

The Best Ab Exercises for Home

Want to effectively train your abs without leaving the house? Here are five powerful ab exercises you can do at home:

Plank
Get into a push-up position, resting on your forearms, and keep your body straight. Engage your core and glutes, holding the position for 30 seconds. This strengthens your core and improves stability.

Bicycle Crunches
Lie on your back and alternate bringing your elbow toward your knee while extending the opposite leg. This exercise works both your abdominal and oblique muscles.

Leg Raises
Lie on your back, lift your legs straight up, and slowly lower them without letting them touch the ground. This targets your lower abs.

Russian Twists
Sit on the ground, lean back slightly, and rotate your torso from side to side. Add weight for extra challenge. This exercise strengthens your obliques.

Mountain Climbers
Start in a plank position and alternate bringing your knees to your chest. This dynamic exercise boosts your core strength and conditioning.

A Strong Core for Obstacle Runs

In addition to the health benefits of trained abs, they can also help you with certain obstacles during the Strong Viking Obstacle Run! For the Monkey Bars, strong abs are essential for keeping your body balanced. Also, for obstacles like Helga’s Braids and Dragon Ropes, where you need to rope climb, having a strong core is key. Not only do they help you pull your body up, but they also help you maintain stability as you climb to the top.

Training your abs brings many benefits (except for some muscle soreness, of course…). So grab a yoga mat, lie down, and start with the above ab exercises at home!