Tamarac Trainers Tell Top Ten Tips For 2DamTuff
With the 2DamTuff extreme eco-challenge looming Oct. 1, two fitness experts shared some Top 10 tips for tackling the rugged 12-kilometer course featuring four disciplines and 11 obstacles – including log lifting, log running and crawling. Some of the tips are captured on a brief video: http://bit.ly/2cnYG4Z.
“Because participants of 2DamTuff will be pushed physically in the outdoors and over uneven terrain, people should...
...work to improve their flexibility,” said Kylar Dunn, Tamarac’s supervisor of fitness. “Flexibility can help improve balance as well as reduce the risk of injuries. At the end of the day, eco-challenges like 2DamTuff give us an opportunity to have fun, engage in a challenging physical activity and enjoy Newaygo County’s world-class outdoors.”
“Like any extreme race that tests your endurance and fitness, the key is to take care of the basics first, and that’s staying hydrated and working on increasing strength and stamina,” said Ruth Barkel, community health educator at Tamarac, a member of Spectrum Health.
Veterans of extreme challenges, Dunn and Barkel offer these Top 10 tips:
1. Stay hydrated: drink a half-ounce to an ounce of water per pound of bodyweight daily. A person weighing 180 pounds should drink between three-quarters of a gallon of water to one-and-a-quarter gallons daily. A 130-pound person should drink between a half-gallon to a gallon of water daily.
2. Boost your endurance: Practice a variety of cardio exercises, such as walking, running, biking, rowing and elliptical.
3. Increase strength: Strengthening exercises include push-ups, squats, planks and Supermans, doing them to fatigue, two or three times weekly.
4. Improve balance: Increase internal stability by decreasing external stability. Use a Bosu ball, move your feet close together or stand on your toes while lifting.
5. Do isometric training: If lifting weights, pause your reps. You can also hold weights in various exercise positions to target tendon and ligament strengthening. For example, if doing push-ups, hold in the upper position. During squats, hold in the “low-position” or “mid-movement.”
6. Try unilateral training: Do your normal strength routine but only one side at a time where possible.
7. Improve your flexibility: Prevent injury by stretching the muscles you use AFTER you use them or after they’re warm.
8. Practice unusual skills: Using playground equipment can help you prepare for unusual, odd or unexpected movements or conditions – not unlike running on rugged terrain or lifting logs. Climb over the walls, hang on the monkey bars, and try going up a pole.
9. Mind your footwear: Even if you have to throw your shoes away after the event, it’s worth wearing a pair that you know agree with your feet. Investing in your care is important!
10. Enjoy yourself: The camaraderie and scenery are too amazing to miss. When you get there, remember: you’ve trained for this, and enjoy!