Obstacle Run Tips – Strong Viking https://strongviking.com Strong Viking 'The best Obstacle Run in the World!' Tue, 05 Aug 2025 17:24:13 +0000 en-GB hourly 1 https://wordpress.org/?v=6.7.2 https://strongviking.com/wp-content/uploads/2023/05/cropped-Favicon_grey-150x150.png Obstacle Run Tips – Strong Viking https://strongviking.com 32 32 Balance Exercises: Improve Your Stability Like a Viking! https://strongviking.com/en/balance-exercises-improve-your-stability/ Mon, 07 Jul 2025 15:36:39 +0000 https://strongviking.com/?p=16696

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.

 

  1. Stand on one leg
    Start with 30 seconds per leg. Doing well? Try closing your eyes or moving your arms while balancing.

  2. Lunges with balance
    Perform slow, controlled lunges. Try to recover without wobbling or falling over.

  3. Balance on an unstable surface
    Use a BOSU ball, balance board, or even a rolled-up towel. The more unstable, the more challenging.

  4. Core exercises
    Planks, bird-dogs, or dead bugs will strengthen your core — essential for control and stability.

  5. 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! https://strongviking.com/en/overcome-fear-of-heights/ Thu, 03 Jul 2025 12:45:56 +0000 https://strongviking.com/?p=16635

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! https://strongviking.com/en/what-is-ocr-obstacle-course-racing/ Tue, 01 Jul 2025 12:35:32 +0000 https://strongviking.com/?p=16585

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! https://strongviking.com/en/hydration-during-exercise/ Wed, 25 Jun 2025 17:34:49 +0000 https://strongviking.com/?p=16504

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! https://strongviking.com/en/working-out-in-hot-weather/ Thu, 12 Jun 2025 21:35:01 +0000 https://strongviking.com/?p=16294

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.

vliegen van de flying ragnar

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!

]]> Rope Climbing: The Ultimate Guide🪢 https://strongviking.com/en/gym-rope-climbing/ Fri, 03 Jan 2025 15:51:30 +0000 https://strongviking.com/?p=10574
Gym rope climbing: It seems simple… until you’re dangling mid-air and your arms start protesting after just a few seconds. Luckily, we’ve put together a handy guide full of tips. With these, you’ll conquer the Dragon Ropes with ease during the Strong Viking obstacle run!

Table of Contents

What is Rope Climbing?

Gym rope climbing might sound simple: you just pull yourself up a rope, right? But appearances can be deceiving! It’s a challenging combination of technique, strength, and coordination that engages your entire body.

Your arms and shoulders do most of the heavy lifting, pulling you upward, while your legs clamp tightly onto the rope to save energy. This not only makes your climb more efficient but also just a little bit easier (well, somewhat).

Don’t forget your core! A strong core keeps you stable and ensures smooth, controlled movements. In other words, rope climbing is the ultimate test for your whole body!

Why is Gym Rope Climbing So Challenging?

Rope climbing is a full-body workout that activates multiple muscle groups at once. It requires grip strength, a strong core, and the right gym rope technique to climb efficiently and in control. For beginners, this can be quite a challenge, as it demands both physical strength and specific climbing skills. But don’t worry! With the right exercises and techniques, you’ll see progress in no time.

 

Struggling with gym rope climbing? It might be due to:

  • A weak core
  • Insufficient grip strength
  • Lack of proper technique
touwklimmen tijdens strong viking

Which Muscles Do You Train with Rope Climbing?

The beauty of rope climbing is that it works multiple muscle groups simultaneously. It’s not just about your arms – your core, legs, and shoulders are all actively engaged. This combination builds balance, strength, and stability.

Muscle groups you train while gym rope climbing:

  • Arms: Your biceps and forearms provide the power to pull yourself up.
  • Back: Your back muscles contribute strength and stability during climbing.
  • Core: A strong core – including your abs and lower back – is essential for balance and control.
  • Legs: Depending on your technique, your legs help conserve energy and climb more efficiently.

Exercises to Make Gym Rope Climbing Easier

Want to improve your rope climbing skills? Targeted training is key! These exercises help you build the strength needed for smoother climbing:

1. Pull-Ups

Pull-ups are the ultimate upper body exercise. They strengthen your biceps, shoulders, and back – all essential for rope climbing.

How to do them:

  1. Grab a horizontal bar, like the one on the monkey bars.
  2. Pull yourself up until your chin is above the bar.
  3. Lower yourself down in a controlled manner.

2. Dead Hangs

Dead hangs may seem simple, but they’re incredibly effective. They improve your grip strength and help you stay on the rope longer.

How to do them:

  1. Grab a bar or rope firmly with both hands.
  2. Let your body hang completely still.
  3. Aim to hold this position for 20–60 seconds.

3. Strengthen Your Grip

A strong grip is essential for rope climbing. These exercises help boost your grip strength:

  • Farmer’s carries
  • Plate pinches
  • Towel hangs
  • Rope pulling

4. Core Training

A strong core provides balance, stability, and control during climbing. Add these exercises to your workout routine:

  • Planks: Hold your body straight in a push-up position for 30–60 seconds.
  • Russian Twists: Twist your upper body from side to side while keeping your feet off the ground.
  • Bicycle Crunches: Alternate touching your elbow to the opposite knee.

5. Push-Ups & Bicep Curls

These exercises strengthen your arms and shoulders – perfect for the pulling motion during climbing. Do 2–3 sets, 2–3 times a week for noticeable results.

With regular training and perseverance, rope climbing becomes not only easier but also more fun. Time to crush it! 💪

touwklimmen tijdens strong viking

Gym Rope Climb Techniques

There are different gym rope climb techniques you can use to reach the top of the rope. Some are easier than others, and perhaps one suits you better than the rest. Let’s break them down!

1. The J-Hook – The Classic

This technique is ideal, especially if you’re participating in obstacle runs or survival races. The J-Hook is also known as the J-lock technique.

How it works:

  • Place the rope on the inside of your knee and over the outside of your shoe.
  • Lock the rope securely with your other foot.
  • Use your legs to push upwards, keeping your arms straight.

Why is this useful?

  • You use less strength with your arms.
  • You have more control and stability.

2. The S-Wrap – For More Grip

If the rope is slippery or you want more grip, the S-Wrap technique offers extra grip and stability. This is also called the S-lock technique.

How it works:

  • Wrap the rope around one leg to form an S-shape.
  • Secure the rope tightly between your feet.
  • Pull yourself up with your arms, while pushing with your legs.

Why is this useful?

  • This technique provides extra grip, especially if the rope is wet.

3. Free Climbing – For the Advanced

If you’re strong enough, you can climb without holding the rope, relying solely on your arm strength. This is called the legless rope climb and is a pretty advanced gym rope climb technique.

How it works:

  • Pull yourself up with your arms, using your feet for a bit of support.
  • Stay close to the rope to maintain your balance.

Why is this useful?

  • It’s fast but also intense. Only for advanced climbers!

Rope Climbing During Obstacle Runs

Rope climbing is a classic obstacle you often encounter during obstacle runs. At Strong Viking, we call it the Dragon Ropes. Your goal? Touch the bell at the top to complete the challenge. For many participants, this obstacle brings back memories of gym class (maybe not the best ones?), but with the right approach, it becomes one of the most fun obstacles to tackle.

 

Here are a few helpful tips to make rope climbing easier – and more enjoyable:

  1. Choose the right technique: The J-Hook is a smart choice for beginners. Want to try something new? The Schippersslag is a great technique to start with. For advanced climbers, the J-Hook offers a perfect balance between speed and efficiency.
  2. Wear the right clothing: Good obstacle run clothing makes a real difference. Long leggings protect your legs from abrasions, and with shoes with good grip, you’ll stay steady on the rope.
  3. Consider gloves: Gloves can help prevent blisters and provide extra grip. Be sure to test them out during training to make sure they’re comfortable.
  4. Stay relaxed: Climb at a steady pace, trust your technique, and make sure you have a firm grip before moving further up.
  5. Conserve your energy: Use your legs as much as possible. This gives your arms some rest, and that’s exactly what you need to make it to the top with energy!

Are you ready to conquer the Dragon Ropes? Get your ticket now for the next Strong Viking Obstacle Run. We can’t wait to see you in action!

CHECK HIER ALLE OBSTACLE RUN EVENTS
]]> Exercising in the Winter: Here’s How to Stay Fit! https://strongviking.com/en/exercising-in-winter/ Sun, 01 Dec 2024 08:16:26 +0000 https://strongviking.com/?p=9975

The winter months often mean cozying up inside with a warm cup of hot chocolate. However, it’s especially important to stay active during this time! Exercising in the winter not only keeps you fit, but it also boosts your energy and mood – which is especially important during the darker days. In this blog post, we share tips, inspiration, and everything you need to stay motivated to keep exercising in winter.

Table of Contents

Why Exercising in Winter is Hard

Exercising in winter can feel like a huge challenge. The cold bites into your skin, the weather often doesn’t cooperate, and the days are shorter, making your motivation quickly fade. Your muscles need more time to warm up, and the thought of going outside in the rain or snow can be a real barrier. Plus, staying indoors is so cozy: a warm blanket, a cup of tea, and the temptation to just stay on the couch are strong.
 
And then there’s the lack of daylight. In the winter, it’s often dark when you wake up and dark again when you come home. This makes it harder to find the energy for a workout, especially if you’ve been sitting in the cold all day. You might feel tired, and the idea of stripping down for a cold workout doesn’t sound very appealing.
 

The winter comfort of staying indoors is hard to beat. Cozy evenings, holidays, and maybe even a bit of extra food make it even easier to skip a workout. In short, the combination of cold, dark days, and the temptation of the couch makes exercising in winter not so simple. However, there are ways to overcome these obstacles.

The Benefits of Exercising in Winter

Even though it can sometimes be hard to find motivation during the cold and dark months, exercising in winter actually has a lot of benefits! Whether it’s running in the cold or taking your bike to work: There are plenty of reasons why you should stay active. It keeps you healthy, happy, and energetic, making winter much more enjoyable!


1. Boosts Your Immune System

In the winter, you’re more likely to catch a cold or the flu, but luckily, exercising helps keep your immune system strong. This way, you stay healthy even when flu season is around the corner!


2. Makes You Happier

The days are short and cold, but exercising in the winter makes you feel better instantly. This is because your body produces happy hormones, like Endorphins. Bye-bye winter blues!


3. Gives You More Energy

It’s tempting to stay indoors, but exercising actually gives you more energy. After a good workout, you’ll feel more active and ready for more, even on the coldest days.


4. Burns More Calories

While exercising winter, your body has to work harder to stay warm. This means you burn more calories during your workout than in summer – pretty efficient!


5. Better Sleep

Exercising helps you not only during the day but also at night. After an active day, you’ll sleep better and fall asleep faster, waking up refreshed the next morning.


6. Fresh Air, Clear Mind

A quick breath of fresh air does wonders for your mind. Exercising outdoors helps you feel clearer and more energized, ready to tackle the rest of the day.


7. More Motivation for Other Goals

By exercising in winter, you strengthen both your body and mind. It also helps you stick with other things you want to achieve, like preparing for that planned obstacle run in 2025 and keeping your New Year’s resolutions!


Benefits of running in the cold

One of the things people are most likely to ditch in winter, is running. But there are many benefits of running in the cold. So wether you just started with running or are trainng for a marathon, keep going, even in winter! 

Running in the cold might sound daunting, but it’s actually a great way to boost your endurance and burn more calories! Your body has to work harder to stay warm, which means you’re getting a more efficient workout. Plus, the crisp, fresh air clears your mind and helps reduce stress. Regular cold-weather runs strengthen your immune system and improve sleep, giving you energy for the day ahead. And let’s not forget the mental toughness you build—nothing feels better than finishing a run when the weather’s tough. Embrace the chill and feel unstoppable!

Tips to Stay Motivated in Winter

Now that you know why it’s so good to keep exercising in winter, a few extra tips can help you stay motivated. For extra motivation, you can also check out the list of fitness quotes!


  • Dress Warmly: Make sure you’re dressed appropriately for the weather when exercising outdoors. Wear layers that you can adjust and choose breathable materials. Heading to the gym? Make sure you don’t walk outside in shorts right after your workout. Keep your muscles warm and prevent muscle pain!
  • Plan Your Workouts: Put your workouts on your schedule so you have no excuses. If it’s already planned, it’s easier to follow through.
  • Find a Workout Buddy: Train with a friend or colleague to have someone to motivate you. You can encourage each other to stick with it.
  • Start with Short Sessions: Begin with short workouts. Often, once you get started, you think: “I’ll just keep going for a bit longer.” Before you know it, you’ve done a full workout!
  • Make It Fun: Play your favorite music, wear your favorite workout outfit, and turn your workout into a celebration! When you feel good starting your workout, you’ll be more likely to keep going!
  • Go to a Gym: Is it really too cold to exercise outside? Then try going to the gym if you’re not already doing so. It’s often nice and warm inside!

Keep Your Goal in Mind

It’s important to have a goal in mind. It not only helps you stay motivated but also gives you direction and focus, especially during the winter months. Don’t have a concrete goal? No problem! Set yourself a new challenge and join Strong Viking!


Get your ticket now and start training this winter. We even have handy training schedules to prepare for the obstacle run. Working on your endurance and strength through the cold will make sure you confidently cross the finish line. So, what are you waiting for? Set that goal and make this winter the start of your adventure!

]]> Monkey Bars: How to Swing Your Way to the Finish Line! https://strongviking.com/en/monkey-bars/ Mon, 25 Nov 2024 14:21:16 +0000 https://strongviking.com/?p=9709

When participating in the Strong Viking Obstacle Run, you’ll know that the

monkey bars are one of the most challenging obstacles. This horizontal ladder with bars demands grip strength, coordination, and a good dose of determination. In this blog post, we’ll share everything you need to know about monkey bars and how to prepare yourself to conquer this obstacle. So, whether you want to set up your own monkey bars in the garden or are looking for effective monkey bar workout tips, you’re in the right place!

What are Monkey Bars?

Monkey bars are horizontal ladders designed to hang from and swing from one bar to the next. In obstacle runs like Strong Viking, they are often featured as a fitness challenge. This obstacle not only tests your strength but also your technique and endurance.

Why are they called Monkey Bars?

Long story short: you look like a monkey swinging from bar to bar! In fact, the name “monkey bars” is a trendy term for what we grew up calling the jungle gym. In English, it’s also known as “hand-over-hand bars.”

Why are Monkey Bars a Great Workout Tool?

As a kid, you likely spent hours on jungle gyms, trying endless tricks or competing to see who could hang on the longest. But did you know that they are also an excellent workout tool? They’re perfect for training your upper body, grip strength, and core! Below, we’ll highlight a few places where you can use these workout tools.

Monkey Bars in the Gym

You might expect monkey bars to be available in most gyms, but that’s not always the case. Check in advance if your gym has them. If not, use a pull-up bar! We’ll explain how to train for monkey bars using a pull-up bar later in this article.

Playground Jungle Gym

Another great spot to find monkey bars is in a playground! Most playgrounds have jungle gyms or pull-up bars. Keep in mind, though, that they might be slightly lower than those used in an obstacle run. So, remember to tuck your knees!

Monkey Bars in Your Garden

Want to swing like a monkey every day? Install an obstacle with monkey bars in your garden! You can buy one or build it yourself. Just keep a few important factors in mind:

  • Material: Ensure the material is sturdy and weather-resistant, especially for outdoor installations.
  • Height and Distance: Choose bars that fit your height and the distance between the rungs.
  • Safety: Always check that the structure is stable and securely installed, especially for intense workouts.

This way, you can turn your garden into a mini obstacle course, making others green with envy!

How to Train for Monkey Bars

There are several exercises you can do at home or at the gym to get ready.

  1. Grip Strength Exercises
    Grip strength is crucial for conquering monkey bars. Start with hanging exercises like dead hangs on a bar. You can also try
    farmer’s carries with dumbbells to strengthen your grip. These are excellent functional training exercises.
  2. Pull-Ups and Chin-Ups
    Pull-ups and chin-ups are ideal for strengthening your back and arms. If you don’t have a pull-up bar at home, consider buying one or visiting a gym with monkey bars or pull-up bars for these exercises.
  3. Core Exercises
    A strong core helps keep your body stable as you swing from bar to bar. Planks, hanging leg raises, and toe touches are great core exercises to prepare your body for this obstacle.
  4. Technique and Swing Control
    Strength alone isn’t enough; technique is key. Practice your swinging technique by lightly swinging from bar to bar or moving your body on a pull-up bar. Try to conserve energy by keeping your body from swaying too much.

Tips for Conquering the Monkey Bars

Here are a few extra tips to help you crush this obstacle during the Strong Viking obstacle run:

  • Take a deep breath: You’ve got this! Don’t overthink it, just go for it. With the right mindset, you can do anything! Visualize yourself at the end of the monkey bars. Having a hard time? These badass gym quotes will surely give you that extra boost!
  • Start strong: Jump up and grab the first bar firmly. A strong initial grip gives you momentum for the rest of the bars.
  • Control your swing: Use your legs and core to keep your body under control. By maintaining a steady swing, you’ll have more control as you move from bar to bar.
  • Distribute your weight evenly: Keep your arms slightly bent and pull yourself up slightly to distribute your weight evenly. This reduces the strain on your grip and helps you power through.
  • Overcome the fear of letting go: It’s normal to feel nervous about reaching for the next bar. Regular training will build confidence in your technique and help you conquer this fear. You can do it—OORAH!

Get Ready for Strong Viking

With the right preparation and technique, you can conquer the monkey bars at Strong Viking with confidence. Use a combination of grip strength and core exercises, and practice regularly to get familiar with the movements. Whether you choose to work out in a gym or install monkey bars in your garden, the key is consistent training. Did you know there are also
training plans for obstacle runs? With these, you’ll cross the finish line for sure!

]]> Benefits of Functional Training + 10 exercises https://strongviking.com/en/functional-training/ Mon, 07 Oct 2024 12:04:10 +0000 https://strongviking.com/?p=7345
Functional training has become an indispensable part of the sports and fitness world today. And that’s for good reason! There is evidence showing that functional training is beneficial for the overall physical fitness of athletes. But what exactly does it entail, and why is it so popular? Is it also useful when preparing for an obstacle run? And what benefits can it offer you? In this article, we take a closer look at functional (strength) training and explore how this training method can enhance your performance!
Table of Contents

What is functional training?

Functional training is a workout method that focuses on exercises to help you move better in everyday life. Instead of training isolated muscle groups, functional training emphasizes movements that use multiple muscles and joints simultaneously. These are the movements you perform daily, such as lifting, bending, jumping, and twisting. These exercises not only improve your strength but also your stability, coordination, and endurance. The goal is to make your body perform better during daily activities and athletic challenges like an obstacle run.

Traditional strength training vs functional training

Many people are familiar with strength training: lifting weights and working on machines at the gym. Functional training, however, differs from traditional strength training. Below, we explain the key differences between strength training and functional strength training.

Strength training focuses on building muscle strength and mass by lifting heavy weights and doing isolation exercises. You primarily work on specific muscles and often use machines or free weights.

Functional training helps you with everyday movements by doing exercises that engage multiple muscle groups at once. It’s about exercises that improve your balance, coordination, and overall strength, like lunges and burpees. Functional strength training can be a great complement to traditional strength training.

The benefits of functional training

As explained earlier, functional training not only makes you fitter but also more functional in daily life. But what other benefits does functional training bring? Below we discuss some key benefits:

1. Improved strength
With functional strength training you train exercises that use multiple muscles simultaneously. This makes your body stronger, which is helpful for daily tasks and sports.

2. Increased endurance
Regular functional training improves your stamina. You can work or exercise longer and harder without getting tired quickly.

3. Injury prevention
By training movements you use daily, you reduce the risk of injuries. Your body becomes better prepared for physical demands, helping you avoid severe muscle pain and injuries.

4. Better balance and coordination
Functional training helps improve your balance and coordination. You learn to use different muscles simultaneously, increasing your control and stability.

5. More efficient workouts
Instead of training only specific muscles, functional training works on multiple muscles at once. This makes your workout more efficient and promotes better muscle balance.

6. Practical application
The exercises are based on daily movements like lifting and bending, preparing you better for everyday activities.

7. Helps prepare for obstacle runs
If you’re preparing for an obstacle run, functional training is very useful. The exercises strengthen your grip, endurance, and strength, helping you overcome obstacles and improve your performance.

Functional training workout: 10 exercises

Great! You’re ready to start functional fitness! Did you know you can even do this at home? Of course, you can go to the gym, but there are plenty of functional strength training exercises you can do at home, both with and without equipment.

Exercises without equipment

 

1. Squats

Stand with your feet shoulder-width apart. Bend your knees as if you are sitting on a chair, keeping your back straight and your knees in line with your feet. Stand back up and repeat!
Muscles: Quadriceps, hamstrings, glutes, adductors, abs, and lower back muscles
Daily benefit: Helps with standing up from a chair or lifting objects from the ground.

 

2. Push-ups

Lie flat on your stomach with your hands slightly wider than shoulder-width apart. Push yourself up by extending your arms, lower your body until your chest nearly touches the floor, and push back up.
Muscles: Chest, shoulders, triceps, abs, and lower back muscles
Daily benefit: Strengthens your chest and arm muscles, useful for pushing and lifting.

 

3. Lunges

Step one foot forward and lower your knees until your back knee nearly touches the floor. Make sure your front knee doesn’t go past your toes. Stand back up and switch legs.
Muscles: Quadriceps, hamstrings, glutes, adductors, and core muscles
Daily benefit: Improves your stability and strength when climbing stairs or bending down to pick something up.

 

4. Burpees

Start in a standing position. Drop into a squat, place your hands on the floor, and jump your feet back into a push-up position. Perform a push-up, jump your feet back to your hands, and jump straight up.
Muscles: Chest, shoulders, triceps, abs, hamstrings, glutes, and calves
Daily benefit: Improves your endurance and strength, which helps with energetic and demanding tasks like lifting heavy objects or moving quickly.

 

5. Straight-Leg Sit-Up

Lie on your back with your legs straight and your arms by your side or behind your head. Lift your head, shoulders, and upper back off the ground as you engage your abs. Keep your feet on the ground and slowly lower yourself back to the starting position.
Muscles: Abs, hip flexors
Daily benefit: Strengthens your abs, helping improve your overall core strength and supporting your back during activities like lifting and bending.

Exercises with equipment

6. Kettlebell Swings

Stand with your feet shoulder-width apart. Hold a kettlebell with both hands and swing it between your legs, then upward to shoulder height by powerfully thrusting your hips forward.
Muscles: Glutes, hamstrings, lower back, core muscles, shoulders, and grip muscles
Daily benefit: Strengthens your hips, back, and grip, useful for lifting and carrying heavy objects.

 

7. Dumbbell Rows

Support one hand and knee on a bench, holding a dumbbell in the other hand. Pull the dumbbell towards your side by bending your elbow and squeezing your shoulder blade.
Muscles: Back muscles (such as the latissimus dorsi), biceps, shoulders, and core muscles
Daily benefit: Strengthens your back muscles, helping with pulling objects or opening heavy doors.

 

8. Resistance Band Squats

Stand with your feet on a resistance band and hold the band at your shoulders. Perform a squat while keeping the band under tension.
Muscles: Quadriceps, hamstrings, glutes, adductors, and core muscles
Daily benefit: Strengthens your legs and core, helpful for lifting and bending.

 

9. Farmer’s Walk

Hold a pair of dumbbells or kettlebells and walk upright with the weights by your sides. Make sure to keep a firm grip and maintain a straight back while walking. This is a great exercise to improve your grip strength, which is important to conquer the monkey bars!
Muscles: Grip muscles, forearms, shoulders, back muscles, and core muscles
Daily benefit: Strengthens your grip strength and forearms, useful for carrying heavy bags or lifting objects.

 

10. Box Step-Up

Use a sturdy elevated surface like a bench or a step. Step one foot onto the surface and push yourself up until you’re standing with both feet on the surface. Step back down and repeat with the other foot.
Muscles: Quadriceps, hamstrings, glutes, calves, and core muscles
Daily benefit: Strengthens your legs and improves your balance and coordination, helpful for climbing stairs or stepping in and out of vehicles.

Functional training for an obstacle run

Obstacle runs require strength, endurance, and a good dose of perseverance. Fortunately, functional training is perfect for helping you out. With exercises like kettlebell swings, burpees, and box jumps, you can improve your explosive strength and stamina. As a result, you’ll feel stronger and fitter during the run! 

Functional training also helps you become not just stronger but also better balanced and more coordinated. This is crucial for overcoming the challenging obstacles you’ll face. In the obstacle run training plans, you’ll find functional training exercises that will help you easily reach that finish line. Oorah!

Don’t have a ticket for your next obstacle run? Get your Strong Viking ticket now via the button below!

]]> Adrenaline Rush Benefits: Everything you need to know! https://strongviking.com/en/adrenaline-rush-benefits/ Wed, 18 Sep 2024 09:02:50 +0000 https://strongviking.com/?p=7039

Have you ever felt an intense rush during extreme activities like bungee jumping, skydiving, or a challenging obstacle run? That feeling that you can conquer the world? That’s an adrenaline rush! But what exactly is adrenaline and how does it affect your body? In this article, we’ll dive deeper into the world of adrenaline, explore the adrenaline rush benefits, and learn how to recognize the symptoms of too much adrenaline.

Table of Contents

What is Adrenaline?

Adrenaline, also known as epinephrine, is a hormone produced by the adrenal glands and is commonly referred to as the “fight-or-flight” hormone. It is released in stressful situations and prepares your body for action by enhancing your heart rate, breathing, and senses. Although adrenaline is often associated with life-threatening situations, it can also be released during activities like obstacle runs or bungee jumping!

 

So even if you’re not literally fighting or fleeing, adrenaline still gives you the boost you need to push through. Here’s how it works: when you do something new, intense, or challenging, your body experiences a form of stress. This doesn’t have to be negative; it can be healthy excitement, like the nerves you feel just before starting an obstacle run. Your body sees this challenge as something special and gets ready to perform at its best. This is when adrenaline is released, and you feel that adrenaline rush.

What Happens in Your Body During an Adrenaline Rush?

When your body produces adrenaline, several things happen both physiologically (physically) and psychologically (mentally). Here’s what happens to your body and mind during an adrenaline rush:

 

Physiological Effects of Adrenaline

Increased Heart Rate and Dilated Pupils
During an adrenaline rush, your heart rate increases, pumping more blood to your muscles and organs. Your pupils dilate, which improves your vision and helps you react more quickly to your surroundings.

 

Psychological Effects of Adrenaline

Increased Alertness and Energy Boost

Psychologically, adrenaline gives you a real mental boost. You become extremely alert and focused, with an energy surge that helps you react quickly and effectively. After an adrenaline rush, you often feel great, with a strong kick of euphoria and satisfaction. No wonder you always feel so good after a Strong Viking!

 

Woman climbing out of the water on a rope after the Fjord Drop - effects of real adrenaline rush benefits

 

How Long Does Adrenaline Last?

An adrenaline rush usually lasts a few minutes, sometimes up to half an hour. During this time, you feel extremely alert and ready for action, with a pounding heart and an energy boost. Once the adrenaline peak passes, your body begins to calm down, and the adrenaline rush benefits gradually wear off. How long it lasts depends on the situation and how your body responds to the stress.

 

If an adrenaline rush lasts too long, the body may struggle to return to a calm state. Too much adrenaline can lead to various health issues. So, while understanding “how long does adrenaline last” is important, it’s equally crucial to recognize the balance your body needs.

What Causes an Adrenaline Rush?

As mentioned earlier, your body produces adrenaline in ‘fight or flight’ situations. But you can also experience an adrenaline rush in other stress-inducing scenarios. Here are a few examples:

 

(Extreme) Sports

Extreme sports like skydiving and bungee jumping put your body in a state of intense tension. These activities cause your adrenaline levels to rise to prepare you for extreme conditions and unexpected situations.

You can also experience an adrenaline rush during less extreme sports! For example, running or lifting weights can also give you an adrenaline boost. Oorah!

 

Obstacle Runs
During your participation in a obstacle run, you’re not only faced with physical challenges and barriers that push you out of your comfort zone but also mental ones! This form of self-challenge can cause an adrenaline rush as your body performs under pressure. And let’s face it, who wouldn’t feel a sense of excitement standing at the top of the Fjord Drop? 😰

 

Stressful Daily Situations
Everyday stressful situations, such as meeting an important deadline or dealing with unexpected problems, can also trigger an adrenaline rush. These situations create a heightened state of alertness and energy, allowing you to better cope with stress and pressure.

Adrenaline Rush Benefits

Although the situations in which your body produces adrenaline may not always be ideal, adrenaline has many benefits. It not only prepares your body for a thrilling situation but also helps you mentally. Here are 8 adrenaline rush benefits:

 

Energy and Strength

Adrenaline provides your muscles with more energy, making you temporarily stronger and faster. This can be useful during physical exertion or emergencies… Or during the notorious Sagas in a Strong Viking obstacle run.

 

Focus and Alertness

Adrenaline increases your mental sharpness, allowing you to think and react faster. This is particularly useful in situations requiring quick decisions.

Greater Endurance

Increased blood flow and oxygen intake allow you to keep going longer during physical exertion, such as in sports or intense physical activity.

 

Pain Reduction

Adrenaline can temporarily suppress pain, helping you function in stressful or dangerous situations, even if you’re injured.

 

Improved Vision, Hearing, and Feeling

Your senses become sharper, helping you see, hear, and feel better. This can help you recognize and respond to danger more effectively.

 

Faster Reaction Time

Adrenaline speeds up your reaction, which is crucial in situations where every second counts, such as in an accident or sports competition!

 

Improved Perseverance

An adrenaline rush can help you push your limits. It makes you feel like you can handle more than you normally would, encouraging you to take that extra step.

Is Adrenaline Good for You?

Understanding “is adrenaline good for you” involves recognizing that while adrenaline can be incredibly beneficial in short bursts, it’s essential to manage its effects. Adrenaline rush benefits include enhanced physical performance, increased mental alertness, and improved ability to handle stress. However, too much adrenaline can lead to various health issues, such as high blood pressure and anxiety. Moderation and balance are key to ensuring that adrenaline works for you rather than against you.

 

Symptoms of Too Much Adrenaline

When your body produces adrenaline, it’s usually for a reason. It helps you handle certain situations and prepares you to respond appropriately. However, sometimes your body may produce too much adrenaline. If this happens, various symptoms can occur that are not good for you. These symptoms are usually a result of an overactive fight-or-flight response and can be noticeable both physically and mentally. Here are some key symptoms:

 

  1. Accelerated Heart Rate: A persistently high heart rate, even at rest, can occur due to too much adrenaline.
  2. High Blood Pressure: Adrenaline causes your blood pressure to rise, which can be harmful in the long term.
  3. Excessive Sweating: Your body may start sweating even without physical exertion.
  4. Nervousness or Anxiety: Too much adrenaline can lead to feelings of nervousness, anxiety, or even panic attacks.
  5. Trembling or Shaking: Your muscles may start to shake, especially in your hands.
  6. Difficulty Concentrating: Excessive adrenaline can make it hard to focus and think clearly.
  7. Headaches: Increased blood pressure and tension can lead to headaches.
  8. Sleep Problems: Too much adrenaline can make it hard to fall asleep or stay asleep, leading to insomnia.
  9. Nausea or Stomach Pain: The digestive system can be affected, leading to nausea or stomach issues.
  10. Fatigue: After a long period of high adrenaline production, your body can become exhausted, leading to extreme fatigue.

Adrenaline Rush During an Obstacle Run

Imagine this: you’re standing at the top of the Fjord Drop, your heart is pounding, and you feel the tension coursing through your body. You’ve prepared well with the obstacle run training schedule… But preparing for a 12-meter high obstacle? That’s a bit trickier than expected. The moment you hesitate is when adrenaline gives you that extra push to jump, to persevere, to go further than you ever thought possible. Each obstacle you overcome, each mud pit you wade through, makes you realize how strong you really are—just like the old Vikings.

 

At Strong Viking, it’s not just about the physical challenge but also about discovering your mental strength. The adrenaline rush benefits you feel during the run helps you not only overcome obstacles but also push your own limits. And the best part? That feeling of euphoria and pride lingers long after the adrenaline has faded. Want to experience it yourself? Get your ticket for the next Strong Viking obstacle run!

]]> The Wim Hof Method: Conquer ‘The Iceman’ obstacle during Strong Viking https://strongviking.com/en/wim-hof-method-the-iceman/ Sat, 24 Aug 2024 11:36:54 +0000 https://strongviking.com/?p=7109

Kopje onder in ijskoud water? Heerlijk! Tijdens de Water Edities van Strong Viking kom je het obstakel ‘The Iceman’ tegen. Geïnspireerd door de Wim Hof Methode, is het de uitdaging om het ijskoude water te trotseren. Maar hoe doe je dit het beste? De Wim Hof ademhalingsmethode kan je helpen om zowel mentaal als fysiek voorbereid te zijn. Maar wie is Wim Hof en hoe werkt zijn ademhalingsmethode nou eigenlijk? En is een ijsbad wel goed voor je? In dit artikel lees je alles over Wim Hof,  het ‘The Iceman’ obstakel en hoe je je kunt voorbereiden.

 

Inhoudsopgave

Strong Viking obstakel: The Iceman

Als je tijdens de water editie van Strong Viking 13km of meer loopt, kom je het ijskoude obstakel ‘The Iceman’ tegen. Dit obstakel is een echte test voor je doorzettingsvermogen en mentale kracht. Elk weekend wordt er maar liefst 3200 kilogram aan ijsblokjes gebruikt om het water richting het vriespunt te brengen, dat staat gelijk aan het gewicht van 2-3 kleine auto’s!  Als je eenmaal door het water ploegt, voel je de adrenaline rush door je lichaam gieren.

 

Bij dit obstakel staan er Strong Viking-members om je aan te moedigen, mentaal te ondersteunen en om er voor te zorgen dat je veilig blijft. Wees dus niet bang dat je na het kopje onder niet meer boven komt. 

 

 

 

Strong Viking x Wim Hof

Op de banner van ‘The Iceman’ zie je misschien een bekend gezicht: Wim Hof. Wim Hof is de koning van extreme kou en wordt daarom ook wel The Iceman genoemd. Hij heeft een ademhalingsmethode ontwikkeld die het een stuk makkelijker maakt om deze kou te doorstaan. Hieronder gaan we verder in op deze methode van Wim Hof en hoe jij het toe kunt passen tijdens Strong Viking.

 

 

 

Wim Hof ademhalingsmethode

De Wim Hof methode: je hebt er vast wel eens van gehoord. Het komt neer op een unieke combinatie van ademhalingstechniek, kou en mentale focus, bedacht door de Nederlandse durfal Wim Hof, ook wel bekend als “The Iceman.” 

Voordelen Wim Hof Methode

Mensen die de Wim Hof-methode beoefenen, melden allerlei voordelen, zoals een sterkere weerstand, meer energie, minder stress, scherpere focus en een beter humeur. Er is wetenschappelijk bewijs dat deze voordelen ondersteunt, maar er wordt nog steeds onderzoek gedaan.

Het is belangrijk om de Wim Hof-methode met zorg te beoefenen, vooral als je gezondheidsproblemen hebt. Begin onder begeleiding van een gecertificeerde instructeur of via officiële cursussen, zodat je veilig en effectief kunt profiteren van de methode.

 

Voorbereiding op ‘The Iceman’

Om je voor te bereiden op het ijskoude obstakel, is het belangrijk om je lichaam te laten wennen aan kou. Begin met een simpele maar effectieve oefening: neem een koude douche. Zet de temperatuur van je douche langzaam lager en focus op je ademhaling.

 

Wanneer je de temperatuur verlaagt, merk je dat je ademhaling sneller wordt. Probeer deze ademhaling onder controle te krijgen door diep en rustig te ademen. Het doel is om je ademhaling te kalmeren, zelfs als de kou je lichaam prikkelt.

 

Als je ademhaling onder controle is, blijf dan een minuut onder de koude straal staan. Het is niet noodzakelijk om de koude straal op je hoofd gericht te hebben. Begin met een comfortabele temperatuur en verlaag deze geleidelijk elke dag. Na een week zul je merken dat je sterker wordt en dat je rusthartslag daalt.

Twee mannen die door het ijsbad van het obstakel the iceman van de wim hof ademhalingsmethode heen duiken

Zo overwin jij ‘The Iceman’

We hebben uitgelegd wat het obstakel ‘The Iceman’ inhoudt en waar de Wim Hof methode over gaat. Nu is het tijd om erachter te komen hoe jij deze methode kunt inzetten om het ijskoude obstakel te overwinnen. Wim Hof heeft speciaal voor Strong Viking een video opgenomen om jullie uit te leggen hoe je het beste deze ijskoude duik kunt nemen. 

 

Wanneer je het water nadert, zorg ervoor dat je ontspannen bent, zodat je de zuurstoftoevoer kunt optimaliseren. Loop rustig en blijf kalm, want ontspanning helpt de kou te verdragen. Als je gespannen bent, zal er mindere zuurstof binnenkomen en wordt het moeilijker om de kou te trotseren. Als je het 70 centimeter diepe water instapt, weet je lichaam onmiddellijk wat het met de verzamelde zuurstof moet doen: zich aanpassen aan de kou. Er komt adrenaline vrij, dit geeft jou de boost om kopje onder te gaan en onder het obstakel door te duiken.

 

Voordelen van een ijsbad nemen

Een ijsbad nemen wordt steeds populairder. Je kunt zelfs opblaasbare badjes kopen die er speciaal voor zijn gemaakt! Je kunt er dus voor kiezen om echt jezelf onder te dompelen in een (speciaal) bad, maar om te beginnen kun je ook gewoon voor een koude douche kiezen.

 

Dat het populair is, valt niet te ontkennen. Uit onderzoek blijkt dat regelmatig een ijsbad nemen namelijk veel voordelen met zich mee brengt! 

 

  1. Sneller herstel: Kou kan helpen om spierpijn en zwelling na het sporten te verminderen, waardoor je sneller weer fit bent.

  2. Betere bloedsomloop: Koude temperaturen helpen je bloedvaten te openen en sluiten, wat de bloedcirculatie kan verbeteren en afvalstoffen uit je spieren kan verwijderen.

  3. Minder ontsteking: IJs helpt ontstekingen te verminderen door de bloedvaten te verkleinen en de zwelling te beperken.

  4. Sterker mentaal: Het nemen van een ijsbad kan je mentale kracht vergroten doordat je leert omgaan met ongemak.

  5. Gezonder immuunsysteem: Regelmatig ijsbaden kan je immuunsysteem een boost geven door je lichaam te helpen meer afweercellen te maken.

  6. Betere slaap: Sommige mensen slapen beter na een ijsbad omdat het je lichaam helpt ontspannen en je temperatuur reguleert.

  7. Meer energie: IJsbaden kunnen je een energiek gevoel geven doordat je lichaam endorfines aanmaakt.

Vergeet niet voorzichtig te zijn en met een arts te overleggen als je gezondheidsproblemen hebt.

Ga de koude uitdaging aan!

Wil jij de koude uitdaging aan gaan? Haal dan nu je tickets voor de volgende Strong Viking Water Editie! Zorg er voor dat je goed voorbereid bent met bovenstaande tips en download the obstacle run trainingplan om jezelf klaar te stomen. Oorah!

]]> How to Start Running: The Ultimate Guide! https://strongviking.com/en/how-to-start-running/ Thu, 27 Jun 2024 14:07:06 +0000 https://strongviking.com/?p=5716

The first step is taken: you want to know how to start running effectively! Whether you’re training for a race, aiming to get fitter, or preparing for an obstacle run, it’s important to build up your running gradually. This helps prevent muscle soreness and injuries and, perhaps most importantly, keeps it enjoyable for yourself! In this article, you’ll learn all about how to start running, its benefits, and the best ways to get started.

Table of Contents

Why is running good for you?

We all know that being active and moving our bodies is good for us. Often, people see exercise as something that takes a lot of time and gym memberships are getting more expensive. Fortunately, there’s a sport that’s completely free (well, except for maybe the running shoes and clothing)… Running! You put on your shoes and clothes, step out the door, and you’re ready to go. But why is running good for you? Here are a few reasons:

  • Improved fitness: Regular running strengthens your cardiovascular system.
  • Weight loss: It’s an effective way to burn calories and lose weight.
  • Mental health: Running reduces stress, anxiety, and symptoms of depression by releasing endorphins. Sounds great, right?
  • Increased muscle strength and bone density: It strengthens your muscles and bones, which is especially important as you age.
  • Better sleep quality: Physical activity helps you fall asleep faster and enjoy deeper sleep. Sleep well!

So, it’s safe to say that running is definitely good for you! Of course, it’s important to build up gradually and not try to run a marathon right away. By running regularly, you’ll improve your fitness, allowing you to go a little farther each time! Let’s dive into how to start running and what essentials you need.

A woman running through the sand during the Strong Viking Trail Run in Wijchen. Running for beginners. Building up running.
A woman running through the sand during the Strong Viking Trail Run in Wijchen. Running for beginners. Building up running.

Essentials for Running

When you go running, you don’t need much. However, the things you do need, aside from your two legs, are very important! Of course, you can make it as expensive as you like with fancy sports headphones, a high-speed branded sunglasses, or a Gucci sport leggings (yes, those really exist)… But that’s certainly not necessary!

Below, we’ll discuss the absolute must-haves when you’re starting out with running.

Running Shoes

Buy. Good. Running Shoes. There are so many people who start running in their regular sneakers and then quit because they experience discomfort. Why? Regular sneakers simply aren’t designed for running! Good running shoes are tailored to fit your feet, provide adequate cushioning to reduce impact on your joints, are breathable and lightweight, offer proper support, and are flexible.

 

Trail Running or Obstacle Run Shoes

Planning to participate in obstacle courses or trail runs? You might consider trail running or obstacle run shoes. These shoes are more durable, provide excellent grip, and are designed to drain water effectively.

Comfortable Running Clothes

You don’t need to rush into buying expensive and professional running gear to start running. Everyone likely has comfortable sportswear in their closet: a pair of sports shorts or leggings and a shirt. However, there are a few points to consider when choosing or purchasing (new) running clothes. Make sure the clothing is made of lightweight and moisture-wicking materials, as these will keep you cool and dry during your run. Polyester is often used in sportswear because it is breathable and dries quickly. It also provides ample flexibility, allowing for ease of movement.

Running Socks

People often forget to wear proper socks when running. This can lead to blisters because regular socks often lack moisture-wicking properties and can cause excessive friction. Preventing blisters is better than having to cure them, so it’s important to wear good running socks! Decide whether you prefer short or long running socks, with or without compression, based on your personal preferences. Everyone has different needs when it comes to socks!

Other Running Must-Haves

Once you have the essentials mentioned above, you’re ready to hit the ground running. To make your running experience even more comfortable, you can consider acquiring these additional items:

  • Sports watch or fitness tracker
  • Reflective clothing or accessories
  • Running app (like Strava)
  • Sports sunglasses
  • Sweatband
  • Running earphones

These items can enhance your comfort, safety, and overall enjoyment while running.

The finish of the trail run of Strong Viking
A woman arriving at the finish of the Strong Viking trail run. Running for beginners. Building up running.

Starting Running

Ready to get started? We definitely are! Running is incredibly enjoyable and leaves you feeling fantastic afterward. Before we dive into tips on how to start running, it’s important to make some preparations.

Set Realistic Goals

Before you start, it’s important to stay realistic. Don’t expect to be ready for the Ultra Viking in a month or to run the Berlin Marathon. Look for a suitable running schedule or download obstacle run training plans from Strong Viking. This way, you’ll have a clear goal to work towards.

Eat a Nutritious Meal Before Running

When you go running, it’s important to fuel your body with the right nutrients. Eating before a workout and after is crucial for performance and recovery. However, be mindful not to eat too much right before your run, as this can lead to discomfort. If you struggle with maintaining a varied diet or feel like you’re missing certain nutrients, consider taking sports supplements.

Warm-up (and Cool-down)

Many people start running without properly warming up their muscles first. This can lead to muscle soreness and injuries, which definitely doesn’t make running more enjoyable! It’s equally important to cool down after running. This helps lower your blood pressure and heart rate back to normal levels, and prevents muscle pain.

Running tips

Do you have a training schedule ready? Have you tied your shoes properly? Eaten a nutritious meal? Then you’re ready to start running! Start off slowly and stick to your schedule; you don’t need to run at 14 kilometers per hour right away. Below are some useful tips for your running journey.

  1. Keep your running routine varied: Explore different routes occasionally. Head to the woods one day or run a loop around the lake. This keeps running enjoyable!
  2. Take enough rest: Don’t go running every day right away. Give your body time to recover!
  3. Maintain a good running posture: Ensure you run upright with your head up and shoulders relaxed. This helps prevent injuries and improves your breathing!
  4. Improve your technique with running drills: Running drills or running ABCs are great for improving your technique and coordination.
  5. Hydrate well: Don’t forget to drink enough water! Ensure you stay well hydrated before, during, and after running.
  6. Be safe and visible: Choose safe routes and, if necessary, run with a buddy. Wear reflective clothing if you’re running in the dark.
  7. Enjoy the process: The most important tip of all! Running is not just a physical activity but also a mental challenge. Enjoy the fresh air, the natural surroundings, and the sense of accomplishment after every run.

Running in an obstacle run

 

Running is fun, healthy, and great for your general fitness levels. You can train for a (half) marathon or other running races, but did you know you can also train for an obstacle run? At Strong Viking, you can participate in 4km, 7km, 13km, or 19km races. Want to set the ultimate goal? For the true die-hards, we have the Iron Viking (42km) and Ultra Viking (60km). As exciting as it sounds, don’t underestimate it! Besides running a certain distance, you’ll also need to overcome obstacles along the way. Does that sound like music to your ears? Download the training schedule for Strong Viking now and get your ticket for the next event!

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