Spartan Race Beginner Tips | How to Fully Prepare for a Spartan Race

If you want to prepare for a Spartan Race follow along today as I jump into a Spartan Super race and cover some helpful tips for beginners.
Spartan races can feel overwhelming for first timers but today I'm talking you through how to prepare for a Spartan Race with my top tips for first time racers.
Today we are jumping back into a Spartan Race after tearing my bicep two years ago in another spartan race. Today's race is 6.2 miles long and has 28 obstacles.
Preparing for a spartan race can feel super challenging, however there's a few ways to go about it. You can aim to just finish the race or you can actually set aside 3-4 months to get fully prepared to do well in the race.
The first and most obvious part for beginners is the fact that you're going to have to get better at running. All spartan races come with a good amount of running. The key is to slowly build up your running capacity and endurance. Most people try to run a lot way too fast and end up getting hurt. I suggest purposely starting with slow and short runs. Start running 3-4 months out from your spartan race. You'll want to build up your total time on your feet during your longer runs every week or two. Don't try to run as fast as you can. Instead just take things slow and get comfortable being on your feet for longer periods of time.
The next tip is to train your grip strength. Improving grip strength will do wonders to improve your performance in your next spartan race. Find a pull up bar that has a variety of grip options and get comfortable hanging from the bar while switching grips on the bar. This is a major key in doing better at spartan obstacles. As a beginner you'll be shocked at how much grip strength factors into your performance.
Tip three is to do a lot of incline runs. Get used to running and walking uphill. Set your treadmill at a higher incline and spend at least half your time on a moderate incline in preparation for the race. Most spartan races come with a lot of hills.
A huge tip is put one foot in front of the other and just keep going. It's not easy, but it's worth it! Have fun and go crush your next spartan race!
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[@JosiahFitness]

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[@lrballistics]

Prepping for a spartan sprint with my buddy in October. I have never properly worked cardio before. Let's get it

[@666zbuda]

Doing the same training for one in texas in October this video is helping

[@kali18]

@@666zbuda me too! Will be my first one.

[@666zbuda]

@@kali18 that's amazing you going to the one in grandebury? If so I hope to see you there lol

[@1994chocolatemilk]

Is that the one in Vernon? My friend and I are going to that one in October and we're psyched!

[@wilma432]

Just registered for the one in Vernon, NJ in October! First time!

[@nomadix-entertainment6410]

I’ve recently had a serious health issue related to the lack of exercise and poor diet I’ve had for a while now. Other than my health i now have another reason to get my butt moving. Thank you!

[@limergreenlover]

Doing my first spartan super 10k (Houston March 2024) after having a baby this year. Excited and nervous. This was great information on what to work on.

[@layshaeaddy7592]

You got this girl!

[@00nobody001]

Good luck! Im doing my first in April in jersey. We got this!!

[@Gizzard4400]

Exactly the pep talk I need for this thankyou.

[@JosiahFitness]

Love to hear it. Go smash it!!

[@layshaeaddy7592]

Currently prepping for Boston 5k 2023! Super super helpful!

[@mukandama8]

Doing my first Spartan Race on August! Thanks for the tips

[@stevenlivingston2511]

Thank you for sharing!

[@JosiahFitness]

Yw!!

[@ant2464]

Thank you for doing burpees in Open heat. You guys are awesome.

[@larryfarkas]

Thank you brother.

[@dennisjohnson8411]

I turn 40 in may this will be my first Spartan race , thanks for the tips

[@codystaples3260]

Thank you for this

[@JosiahFitness]

My pleasure

[@candykizz3z68]

How do we prevent injury during warmup 🙀🫣!!!???

[@isplityawig]

Have completed 3 sprints. Just did the Super last week in Palmerton, PA. That terrain was brutal. I have the Beast upcoming in Sept/October in NJ. What do you drink just prior to your race? I saw u had a bottle with some red juice. I also plan on doing the beast with a 3L camelbak (also used for the super), some Honey Stinger treats. Spartan race hydration tablets and LMNT mixed into my camelbak.

[@banditb86]

How heavy are the sand bags and the bag you have to pull up? Thanks

[@Coach_13]

Great job @flixbyryan J you killed it homie I got work to do #2ndplace

[@JosiahFitness]

We will crush the Hyrox as a team

[@FlixByRyan]

Let’s go!!

[@JosiahFitness]

Let’s gooooo

[@SquanchyDF]

My first race was a super in PA. The next one I am doing is a beast on June 10, 2023

[@JosiahFitness]

All the best!

[@dennisjohnson8411]

The Lawrenceburg one?

[@mhetz29]

im preparing for December spartan WC22 in abu dhabi but still cant perfectly do monkey bars...any help and tips please

[@igcetra]

dead hang.. this will work your grip and your forearms.. aim for an accumulated 2-4 minutes per session

[@david7864]

The spear throw looks difficult. Any tips for that?

[@JosiahFitness]

Aim small. Practice practice practice.

[@davidlpz22]

5 years ago. I ran a half marathon. Averaged 7 1/2 minute miles. And my only training was my 1 mile gym warm up.. screwed me up a bit haven’t been the same since

[@alex2620]

That’s crazy good for just doing that

[@Lent2]

I just finished my first super, two other tips I would add is climbing is really good for grip strength, I would do indoor bouldering a couple times a week. Second, walking on uphill and really muddy sections and then running on the flats and downhill areas can make up a lot of time, it's easy to waste too much energy running uphill and then not being able to capitalize on the areas where you can make good time.

[@SuperLuiz52]

Is it an actual race ? Or ?

[@JosiahFitness]

It's an obstacle course race.

[@Coach_13]

Skip to 7:18 for tips that will BLOW YOUR MIND! 🔥🤯

[@JosiahFitness]

Mind blowing Spartan tips 🙏🏻🙏🏻

[@gashBmash]

Are you by any chance half Slovenian? 🇸🇮

[@ItsSilverPride]

I haven’t done any training but I promised my girlfriend I would go. I have 5 weeks. I’m terrified.

[@tariq3063]

try 1 week lol

[@FrozenVodka1]

Injured during the warm up?!?!? Lol she trained for so long for this race how that happened?!

[@JosiahFitness]

Stepped in a hole and twisted her ankle bad

[@user-pb3jo8pj6s]

What about bathroom? You just go?

[@minichibichi]

You might run into 1 or 2 porta potty on the trail but mostly just go before. You'll be too dehydrated to really make pee on the course even if you are drinking regularly.

[@amaturearcadia]

​@@minichibichi you should be dehydrated doing 6m. You really shouldn't need much water during the course of you've hydrated properly the day before