Red Bull Steeplechase, absolutely amazing! A 21 mile knockout marathon in the English country side.
Want entry? https://www.redbull.com/gb-en/events/steeplechase
Want entry? https://www.redbull.com/gb-en/events/steeplechase
Get out of the rut!
Not everyone’s willing to put in the legwork to become the best that they can be. Some people simply settle for a healthy enough lifestyle, and some can’t even be bothered to do that.
Frankly, it’s each to their own, but the reality is that many of us are also feeling trapped; we struggle to take the next step, reaching out for anything that could help us go on.
You may not be able to be the best in the world, but we all have the power to be best that we can be. If you find yourself stuck in a rut and you’ve no idea how to proceed, what you must do is look within yourself. The solution to your predicament is not somewhere out there in the world, but inside you. You need to ask yourself “why?” – Why do you want to improve yourself? What drives you? If you are able to find that fundamental answer, then it’s your way out and onto the road to success.
You don’t have to rely on external factors when the necessary motivation is found within yourself – the motivation that allows you to take the pain required to reach your goals and end up where you want to be.
Start with why
That being said, finding the answer can be tricky. Let me tell you how I did it.
The knowledge base for training was poor around the parts where I lived. When I realised this, I wanted to change it. I wanted to help my fellow athletes perform better, to reach their goals.
I started out with a group of fifteen people before I launched functionalbasics.com. To me, it was remarkably fulfilling to help other people chase their dreams. The website was essentially born of a desire to help educate people. Having finished an appropriate education, I began to write about what I had learned.
I expect there are more people out there, though, who are stuck in their training because they don’t know how to proceed. People that want more and are willing to work a little harder and take that next step. That’s where I come in. This is why I do it and why I don’t get stuck.
Best you can be
I’ve always said: “Be the best that you can be.”
Say you perform a sport of some kind. As you can imagine, there are some exercises that will help you improve in that sport, and there are some that are less suited to the task. You obviously want to do the right exercises for your particular sport. Doing so will increase your performance and make you better at it.
Don’t let anything stand in your way if you want something more, something bigger.
The harsh truth is that training incorrectly could potentially decrease performance instead of increasing it. For example, a sprinter wants to build muscles that are optimal for running really fast in short bursts. However, because they don’t have all the necessary information, they are thinking exercise is exercise, as do many people. So they decide to go for a 30-minute run.
Now, as a sprinter, you need your muscles to digest carbohydrates instead of burning them with oxygen, and by running for a long time you are adapting your muscles to the latter, which is not optimal. The purpose of Functional Basics is to provide you with this knowledge.
Head over to “http://functionalbasics.com/tests/cardio-test/” to learn how to increase your endurance and VO2max!
For the sprinter, running short intervals of 30 seconds, followed by a 30-second resting period is likely a better way to exercise.
Maybe you do a sport where you aren’t consistently running in a straight line? Then you might be better off running in a zigzag pattern. The more you tailor your training to suit the sport, the better you will be at it. You want to train for optimal performance!
At sea or in your own pool
Who want one?
When we run an obstacle course, it is necessary to know which parameters are required in order for us to do better next time (provided we want to). There are several variables to keep in mind if we want to perform optimally, we call this “requirement profile”
Having the right mindset is relevant to training in general, not just to running obstacle courses.
Most participants seem to prefer an obstacle course with a length varying between three to eight miles (4,8 km – 12,8 km), although there are some courses long enough to equal half a marathon with some actually being the full length of one. It is paramount to figure out how long an obstacle course should be to best suit you individually, and to focus on that.
We are all beginners at some point and it is important to know that it is nothing to be ashamed of.
Quite the opposite, in fact: it is a big deal, taking the plunge, and something to be proud of.
If you are a beginner it is obviously better for you to start with shorter runs. As you progress through your training you will become better acquainted with your muscles fibers. Eventually you will be able to use that knowledge to your advantage, allowing you to plan ahead how to sprint or to set a higher overall pace for the entire race.
Ask yourself: when I am training or competing, what are my goals? Your workout should reflect a fun and achievable end-game while using the proper tools as you approach them.
We are all born with different amounts of the various muscle cell types. If you have more muscle cells like type II and IIx you can run faster and are more like a sprinter and a shorter run would be more beneficial. If you have more of type I, you are better at a longer stretch (you can read more about this in our book). Women generally have more type I muscle cells than men, but even here it varies between individuals. Most people that train regularly have an inkling of what distance works best for them.
It is a good idea to figure out what type of muscle cells you have if you haven’t already thought about it. However, if you only recently made the decision to start training it is more important to do something you enjoy rather than delving into the specifics.
To get the exact composition of your muscle cells you need to do a muscle biopsy. Each muscle needs to be tested individually and it is frankly very painful. Unfortunately, there is really no other way to determine what type of muscle fibers you are made of.
A muscle biopsy is not for everyone, nor is it necessarily something you have to do, but it may be interesting to know that these variations exist. More importantly, it is quite helpful to know that your muscles are likely better suited to a certain type of training.
For OCR your running performance is not the only parameter that determines your overall performance. It is a full body competition and you need to have a good combination of both strength and endurance.
Which are the most demanding exercises that you need to do in order to come as prepared as possible?
To perform as well as possible you need to be aware of certain factors. Primarily, you need to know your max heart rate, your fitness level (VO2max) and you lactate threshold. You can read more about those tests in the “Tests” section of our webpage: www.functionalbasics.com/tests
In your workouts, you need to alternate between strength and endurance. Also, keep in mind the importance of increasing your VO2max and lactate threshold.
The higher your VO2max level you have the faster your muscles will regenerate energy.
You should also ask yourself: how long can you hold on to a ring? How many pullups/ ring rows can I do?
Clean and deadlift are also great exercises to increase your strength and power.
There are of course many factors, but these are a handful that you may need to take in consideration.
In 1969 things were different from how they are today, it was considered verry questionable for women to run long distances. Here is how Katherine stood up and became an icon for women to compete in marathons
Finally it is time to start your new training program for your next marathons or obstacle races.
It is a great idea that you in beforehand use your new shoes so that they get the exact fit before the race so that you don’t get blister on your underfoot. It is a huge deal to run with shoes with high quality. With these great shoes you are well prepared for the next season.
We have in our list below provided shoes for you that we highly recomend. Check them out below!
In this video, Olympic medalist Michael Johnson provides some tips on how to run faster. Some of these techniques are also applicable when you wish to increase your performance in team sports, such as football and ice hockey.