If you’re a first-time Spartan racer, training for all the mud, rope climbing and barbed wire can seem overwhelming. Spartan Race Co-Founder Joe De Sena helps to break it down and has 6 manageable tips for you first-time Spartans.

Tip #1: Stop sitting, start moving

“Think about the number of hours that you sit down,” says De Sena. “It’s probably most of your awake life. There’s not a lot of us who are tour guides hiking all day. Most of us are sitting at a desk, typing. So if you don’t have a stand-up desk, the odds are against you, and it’s that much harder to get fit.”

Tip #2: Break a sweat

“You have to sweat every day. In my opinion, breaking a sweat is kind of like when you start a car and the car is turning over before it actually starts. If you haven’t started sweating, the car hasn’t started.

Tip #3: Walk, run and jump

“If somebody has 60 days before their Spartan Race and they don’t know what to do, I would say that at the very least, they should walk two or three miles a day, or jog slowly or run. Try to do 30 pull-ups or jump-ups a day, as well as 30 burpees. If you do this, that’s enough to get you through a Spartan Race. You might not win it or set any records, but the goal is for you to open up your mind and finish the race.”

Tip #4: Simplify your diet

“You don’t need special pills or Goji berries to get fit. Just drink water. I’ve done races on peanut butter, celery, carrots, and water. With food, I would say the less dairy, the less meat, the less processed food, and the more vegetables, the better.”

Tip #5: Selecting the right race

“In a perfect world, people should start out with The Sprint. It’s our shortest distance event. It’s three-and-a-half miles, and for anyone, it’s a major accomplishment because it’s not easy.

Tip #6: Train with the proper shoe

“I suggest working out with the All Terrain Series. They’re awesome because they’re low-profile, good for when you’re running through the woods and the mud. It has incredible traction, it helps you climb ropes, and it drains really well so you’re not running with water-filled shoes. It’s simply designed for the sport.”

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