How to Prepare for a Spartan Beast?

Here's my checklist I use when preparing for a Spartan Beast. Everything is listed, the training, the nutrition, and the gear you need for the race. Enjoy!

In your preparation for a Spartan Beast, you can't afford to cheat on your training and nutrition. You must have 4-5 sessions per week in your workout schedule while also eating a clean diet. However, you can't be 100% prepared without the proper gear list and the following information about the race.

If you're searching for the best shoes to wear for a Spartan Race and expecting to find a real review from a real runner. Check out this list I created of the top OCR footwear.

Tonight I'm getting ready for my first obstacle race of the year. This routine is almost automatic, and I know exactly what I need to bring for the race.

Still, I remember the feeling of not knowing what I needed, and If you are reading this article, I guess you need a little help too.

Getting ready for a Spartan Beast is serious business, and you can't afford to forget something essential. Let me guide through the whole process, and by the end of this article, you'll know precisely what to put on your race day checklist.

Perhaps It's the first time you heard about Spartan Race, and you are curious about what it is and what is required. So lets' start with a quick overview of what is a Spartan Beast.

What is a Spartan Beast?

Spartan Race is the most popular obstacle racing event in the world, and the Beast is one of their most challenging course.

Annually, Spartan Race attracts more than 1 million participants over their 200 events, which are held in more than 30 countries. They have different race formats to accommodate every level of fitness from the couch potatoes to the top athletes.

If you sign up for a Spartan Beast, I bet this is not your first obstacle race, and I hope you are ready for a challenge.

How long is a Spartan Beast?

The Spartan Beast is a challenging race with numerous obstacles sprinkled along the 13 miles (21 km) long course.

However, depending on the location of your race it can be a little bit longer. For example, you might reach the 13 miles marker and still have to run down the trail another quarter mile to reach the finish line. This is why the race is advertised to be 13+ miles.

What is the Spartan Beast average time?

Depending on your fitness level it can take between 3 to 9 hours to complete the race. However, to complete the course in 3 hours, you have to be a running machine. This mean, most weekend warriors like me, will finish the race in 6 hours approximately.

Precisely, my first Spartan Beast took 5 hours and 45 minutes to finish while I could complete a half-marathon (Same distance: 13 miles/21 km) in 1h45.

It's the equal distance but to get a good idea of the time it takes to accomplish the race, you have to consider the obstacles, the location, and the weather.

What is the Spartan Beast time limit?

There's no time limit to complete the Spartan Beast. But, there are time cutoffs for safety purpose.

During a Spartan Beast or Ultra-Beast, the cutoff time is around 15 hours, but it may vary a little bit, depending on the location and seasons. It's very dangerous to have participants on the course after dark, so the cutoff time is at the same time as the sunset.

A good tip is to start in the early waves, before noon, and you'll have plenty of time to complete the race.

How many obstacles do the Spartan Beast have?

The Spartan Beast has more than 30 obstacles along the course.

Obstacles could vary from race to race. However, over the years, Spartan Race has developed a series of signature obstacles, and to standardize the events, you're almost sure to get the same obstacles in every race.

What are the obstacles in the Spartan Beast Race?

There is 3 categories of obstacle during a Spartan Race: the single attempt, the multiple attempts and the mandatory.

In my opinion, the single attempt obstacles are the hardest. For example, you'll have the Ape Hanger, the Beater, The Monkey Bars, the Spear Throw, the Twister and more. All of which you only have one shot at ringing the bell, otherwise you'll get a 30 burpees penalty for failing the obstacle.

The multiple attempts, such as; the 8' foot box, the Hercule Hoist, the Rope Climb and the Tire Flip, can be retry if you follow the rules.

Finally, the mandatory obstacles absolutely need to be completed to continue the race. If the challenge exceeds your capabilities, you are disqualified from the competition. Such grueling obstacles include the infamous bucket carry, where you have to carry uphill a massive 5 litters bucket filled with rocks.

During a Beast, you are sure to face 30 of the 57+ obstacles Spartan has to offer.

For the complete Spartan Beast obstacles list, check out this guide I created with every Spartan obstacles.

In which location the race is taking place?

The first thing you must do when preparing for a Spartan Beast is researching the location where the race is held. You definitely want to know the elevation factor and the kind of terrain. This will provide you with a better understanding of how much hills there is to climb.

Many Spartan races are held in ski resorts, and some of those mountains are more challenging than the other. For example, the most notorious hill to climb is the Death March at Killington in Vermont. If you sign up for a mountain race like this one, it mandatory you must put extra efforts on your hill training before the race.

Also, some location will have swimming obstacles (such as Killington). The water obstacles are not necessarily the hardest, but you must wear the proper clothing to dry fast and stay warm for the rest of the race.

Consequently, it's imperative that you gather as much information about the venue to create a training plan that will get you to the finish line.

The Spartan Beast course map

Before every event, Spartan Race releases a map of the course. It clearly tells you the exact distance, the elevation and the placement of the obstacles. You can also have a look of past year maps to get a fair idea of the course. I suggest you join the Spartan Race Facebook page to stay informed of the upcoming maps.

The weather will determine your training and gear

Even if some elements are unpredictable, you can get a good idea of the weather considering the date of the event. A race in October is almost certain to be cold, as opposed to a hot day in Jully.

The temperature will significantly influence your training and the gear you'll pack for race day.

Been overdress or underdress for the event will take an unnecessary toll on your body. Freezing to the bones or frying under the blazing sun because you decide to run shirtless must be avoided at all cost.

Also, if you know that it will be cold, I suggest you start working on that factor. For example, as part of your training, you could take cold showers or workout outside in the cold temperature. For the same purpose, some runners will practice doing pull-ups with cold and wet hands. To do so, they simply place a bucket of ice water on the side and dip their hands before performing a pull-up.

Therefore, whenever I have the chance to take an off-season swim in the cold river or do my workout at noon when the sun hot as hell, I'll do it to work on my endurance.

If you want to get that green medal, you must learn to be comfortable been uncomfortable.

Training for a Spartan Beast

Train properly, and you'll know if you are ready to run a Spartan Beast. The race is unpredictable, and therefore you must be prepared to train a little bit weird.

My first advice is to ditch the gym, get your self a kettlebell and workout outside. Remember that on the course, you'll have no AC to keep you fresh, or no roof to protect you from the sun or the rain.

Don't feel like going for a run because it rains? Change your mindset, and take it as a challenge. Don't like burpees or hill interval; make sure to do it as much as possible during your training.

Get comfortable been uncomfortable.

Run the distance

The first thing you definitely need to practice is running and cumulating the miles. During a Spartan Beast, the running represents 85% of the course and the other 15% is obstacles.

In my opinion, running is the key to finish this race is a reasonable time. It makes the difference between finish the race in 6 hours instead of 9 hours.

Before the race, you must feel comfortable running 13+ miles, even when your whole body is tired.

Train for time

Even if you can run the 13 miles (21km) in less than 2 hours, you must prepare the be on the course for more than 5-6 hours. Because of the obstacles, the hills and the condition of the venue, your pace might be around 23 minutes per mile (15km/min).

Consequently, you must include long workouts in your schedule. However, It doesn't have to be a 4 hours high-intensity workout.

For example, you can add obstacles in your long run. Each mile, you stop running and perform a series of exercises, such as burpees or push-ups. Also, you could go for a long bike run (2-3 hours) and hit the gym for 1 hour after.

When I trained for my first Spartan Best, I was working out twice a day for a total of 3 hours. Also, I would run 8 miles and come back home to exercise for an extra hour. Moreover, I would install my training equipment (battle rope, kettlebell, sandbag, tire) in my backyard, do a half mile run around the block, do a 15 minutes workout and run again. I would continue running and working out until I was exhausted.

Whatever you do, make sure your body can handle 4+ hours of physical activity.

Work on your strength

Besides the ability to run 13 miles, you'll definitely want to do strength training. Because, many of the obstacles required upper body strength, such as the monkey bars, the rope climb, and the multi-rig.

It doesn't matter if you can run like a jaguar. If you are not strong enough to complete the obstacles, you'll get hit by a tsunami of penalty burpees and might end up too tired to run or even to finish the race.

Therefore, you must work on your strength. The best strength training will involve body weight exercises such as push-ups and pull-ups, but a little bit of weight lifting can help too.

For more information on the type of workout, you could do, check out this guide of exercises that will get you ready specifically for Spartan obstacles.

Improve your grip

Your grip is something beneficial during a Spartan Race. Many obstacles required a load of grips to reach the bell and avoid the burpees penalties.

My favorite way to train for grip is to visit the local climbing gym. They have a special bouldering section with 12 feet walls where I can train without special equipment.

However, there's is numerous exercises you could perform to strengthen your grips, such as pull-ups, farmer's carries, dead hang, and the elastic band pulls apart.

For more tips, check out this guide I've created on the different exercises that will get you ready for Spartan Race specific obstacles.

Learn the obstacles

Training for Spartan specific obstacles will significantly improve your chance to run a burpees-free race. But, I understand how hard it can be to learn the techniques without having access to the obstacles.

The best way to train for the obstacles is to find an OCR gym. Before my last Spartan Beast, I was training with an SGX certified coach and with the different obstacles he built in the gym. Such as a Multi-Rig, Rope Climb, Z-Wall, Olympus, Hercules Hoist. I was able to learn the techniques with a pro and practice on real obstacles.

However, if you don't have access to such a gym, you can make your own obstacles at home or look for an outdoor circuit in your local park. In my neighborhood, they installed different workout stations such as the monkey bar, parallel bar, rope climb, and pull-up bar. At home, I also have a pull-up bar and multiple types of weight to carry around my backyard.

Here's my secret tip if you want to take the extra steps and create a training circuit that will mimic the actual race. Go on Google and find the course map from last year race. On the map, you'll find the obstacles list from the previous year. Use this obstacles list to find the equivalent exercises you could incorporate in your routine. For example, to train for the Monkey Bars without the actual Monkey Bars, you can perform pull-ups, knee to elbows or dead-hang.

To find the specific exercises, you should use this guide I created that teach you how to train specifically for Spartan race obstacle.

I would also advise you to start learning the techniques and tips to succeed in the obstacles.

If you want to know more about obstacles techniques, check out this article I created with all the tips to conquer the Spartan obstacles.

Build your endurance

The Spartan Race obstacles are very demanding, especially during the Beast. In my opinion, the toughest obstacles are the heavy carries, such as the sandbag carry or the bucket brigade.

These obstacles will drain every ounce of energy you have. Therefore, I would advise you to get a sandbag at home and start using it in your training. Another excellent endurance training you could add to your workout is carrying a 5 littler bucket filled with rocks or weights (dumbells for example).

When I train for such events, I practice running with a sandbag on my shoulder. I also have a weight vest that I wear wherever I go; the trail, the mountain or the local park.

The goal is to build your leg muscle and be able to continue running, even after carrying a 60 pounds bucket of rocks.

Become the king (or queen) of the hills

You can't participate in a Spartan Race without expecting hills. Every Spartan Race I attend was into a ski resort, and we had to go up and down the ski slopes many times.

Therefore, I would advise you to find the nearest mountain to practice power hiking and running downhill. If you don't have access to a mountain, perhaps you can find a tall building with a staircase or even the Stair Master at your local gym would do the job. Practice the technique and try to improve your time on your next training.

Here are some tips that have been helpful in all mountain races. First, many athletes will place their hands on their upper legs while to climb the hill. Second, you must take advantage of gravity as you run downhill. Roll down the mountain extra fast, by taking multiple small steps and using your arms for balance, while staying stay focus on where you put your feet. You'll gain a significant amount of time, and save some precious energy.

You'll discover new muscles in your legs, and all this painful training will pay off on race day.

You should do hill training at least twice a week. Because if you are not comfortable climbing hills before showing up on the starting line, you might not see the finish line. Too many time I saw ultra-fit people sitting on the side of the hill with their face inside their palm, defeat by the course. Guess they have skip hill day.

Train for hills every week, and you are sure to get that green medal around your neck.

16 weeks Spartan program

Finally, I would strongly suggest you get and follow a training plan. It takes the guessing out of the equation, and you'll achieve your goals faster.

The best training schedule you could follow is the 16 week to a Spartan Beast, made by Spartan Race. It is specially designed to make you obstacle proof. You'll gain the necessary strength, the endurance, and the grip to crush all obstacles of the Beast.

No matter how many weeks you have available before your upcoming Spartan Beast, you should start following this training schedule now.

For more information about this training plan, visit Spartan website here.

How long should you train for a Spartan Beast?

Spartan Race as created a 16 weeks training program to get people ready for the Beast, and from my experience 4 months is excellent preparation for this race. During these 16 weeks, I would advise you to train 4-5 times per weeks and have 2 days of rest. Those 2 days will allow your body to recover from the hard training. However, you can use the rest days, to do yoga, light mobility work, stretching, foam roller or a smooth bike ride.

Still, I'm guessing this is not your first obstacle race, and you probably have a least one years of obstacle racing under the belt. Because, if you are attempting a Spartan Beast as your first obstacle race, you'll probably hurt your self, and quit obstacle racing for good. I don't want that to happen.

I have wait 3 years before attempting my first Spartan Beast. During that time I had completed over 20 obstacle races and half-marathons, plus the countless hours of training.

How do I know if I'm ready for a Spartan Beast?

You have been training for a while, and you want to know if you are ready? Here's a fabulous hint to see if you are prepared.

If you can complete this ultimate workout from the 16 weeks training plan form Spartan Race, you'll know you are ready for the Beast.

The best nutrition for Spartan Beast

The food you eat is as important as the hours of training in your preparation for a Spartan Beast. Training will help build the machine, and the food will be fueling your vehicle to victory.

During training, adapt your diet to sustain a high level of physical activities. Eat clean food, plenty of vegetables and avoid sugar to build strong muscles.

However, here's the most common question from people getting ready for a Spartan Race.

What should I eat before a Spartan Beast?

The day before the race you must only eat food that will provide you the energy needed. Keep the burgers and beers for after the race.

What should I eat the night before?

The meal you eat in the evening before the event should include as much carbohydrate as possible. Also, try to add lean protein into your plate. The most straightforward recipe to make before a race is spaghetti with meatballs or even brown rice with chicken. For the vegetarian Spartans, I suggest a large salad, sprinkled with nuts.

However, whatever you eat, make sure it something that sits well in your stomach and avoid alcohol. Your goal is to have a good night of sleep and wake up hungry.

What should I eat the morning of the race?

On the morning of the race, eat your breakfast 2-3 hours before starting time. Again, go for the food with high carbs, like oatmeal and whole grain bagel. Make sure to add good proteins from low-fat milk, greek-yogourt, almond, walnuts or peanut butter. Also, make sure to eat plenty of fruits, like banana, to fuel up your tank.

For for more information on race nutrition, check out this article I wrote on the best food you could eat before a Spartan Race.

Don't forget your race fuel

You'll need more than a good breakfast to get through a Spartan Beast. You must consider the amount of energy you'll be burning, and the time you'll be running on the course.

A good rule of thumb is to eat 200 calories per hour while running. Since you can't take a break and sit down to eat your dinner, you should get 1-2 protein bars. However don't get any type of energy bars, for this kind of endurance race, I prefer the Peanut Butter Brownie from Quest, because it's full of protein and carbs, plus they taste delicious.

Besides the protein bar, I always carry around 5 energy gels that I can take every time I need a little boost.

Finally, I like to bring something more fun to eat, something that will taste good and shift my focus from the course. For example, when I'm climbing that last big hills around mile 10, I love to eat gummy bears. It makes the pain a little more bearable ;)

Never underestimate hydration

When you are kicking for that long on a mountain, it's a good idea to be self-sufficient for hydration. Even if the race organization have water station spread across the course, you don't want to rely on them solely.

It's not rare for those stations to be out of water. When this situation happens, you have the choice to wait for the water or continue the race and hope the next station still has that precious liquid. I wouldn't take that risk, especially not during summer when the sun is burning. Moreover, Spartan Race recommends carrying a hydration pack.

Another great perk from carrying your own water, you can fil it with a homemade sports drink. I add BCCA to my water to make sure I get enough fuel during the race. The BCCA decrease muscle tiredness and relieve muscle soreness, plus it contains enough electrolytes, so I stay hydrated.

Test your nutrition during training

I cannot stress this enough, but make sure to test your nutrition while training, and that your body agrees with this race nutrition. The last thing you need is stomach problems on the course and having to drop out because you feel sick.

Test different breakfast before your workout, also test those energy gels and protein bars while training.

Don't try anything new on race day!

Get a motivation boost

During a Spartan Beast, you'll need more than energy and strength to reach the finish line. You'll need extra motivation to push through the fatigue and pain.

Positive talk is the key

My worst enemy when I'm alone on the course for hours is that negative voice in my head. It's like my brain is trying to negotiate with my body, and always comparing what I could be doing instead of finish the race. I think about my family probably having fun in the fresh water of the pool, or my friends are drinking a beer around the BBQ.

My advice is you should start practicing positive self-talk and get rid of the negative voice in your head.

I like to repeat a positive mantra such as:

• I got this!
• I stop when I'm done!
• Push harder!
• I'm tough. I'm strong. I can do this!
• Pain is temporary, pride is forever!
• One foot in front of the other!
• I run for those who can't!
• Just breathe!

Training your mind can make the difference between taking "the ride" back to base camp or pushing through the last miles.

Find a partner

During your training, having a partner can really help to stay motivated and focus on your goals. The only time that a quit during a workout is when I'm alone, and there's no one to see me stop.

It's also true during the race. Having someone to share the good and the bad from the competition can really help you push through the finish line. Plus, if you run during the open category, you'll be able to help each other on the obstacles or share the burpees penalty.

Are you running alone? Don't worry you'll find real camaraderie on the course. Spartans help and cheer each other. During the race, chatting with another participant can lift your spirit and get your focus off the difficulty of the course.

What gear do I need for a Spartan Beast?

The easy part when getting ready for a spartan Beast is getting the gear you need. It's an essential aspect of the preparation because your race could really go wrong if you fail at packing the right equipment. However, if you follow my advice, you'll save time, and you'll be able to focus more on training.

What should I bring to a Spartan Beast?

Choosing what to pack for the race is my favorite part of the pre-race routine. After completing many Spartan races, I know exactly what I need for the event. I don't systematically use all of the following items at each race. However, they all been convenient at some point and I prefer to take the extra precautions.

Here's what I pack for the race:

• Trail running shoes
• Race outfits* (Longsleeve and compression pants)
• Light outfits* (T-shirt and shorts)
• High-knee compression socks
• Gloves
• Running cap
• Band-Aid
• Hydration pack
• Energy Gels
• Protein bars
• Sunscreen
• Bug spray

* I always bring 2 outfits, in case the wheater change at last minute. It will not be the first time that the wheater network is wrong.

Here's what I pack for before and after the race:

• Cash for parking
• ID
• Thermal jackets
• First-aid kits
• Plastic bag for muddy clothes
• Beach towel
• Change of clothes
• Clean shoes and flip-flops
• Water and snacks
• Sunglasses
• Deodorant

For more information on what to bring, check out this article I wrote on what are the essentials to pack for the race.

What shoes are best for a Spartan Race?

In case you have been running with your old worn out sneakers, now it's the time to invest in good trail running shoes.

Because of the muddy trail, the slippery obstacle and your level of fatigue, the risk of injuries is too severe. Therefore, you absolutely need a shoe that offers stability, traction, support and excellent water drainage. Forget the Gortex hiking boots, because this waterproof material is good to keep the water inside the shoes once it has been under water.

The most popular brand used in obstacle racing is the Salomon and Innov-8. I've been running with Salomon Speedcross for over 10 years, and I have never been more pleased with a pair of trail running shoes.

For more information on the best shoes for a Spartan Race, check out this complete review I have created about my favorite trail running shoes.

Clothing checklist: What to wear for spartan beast race?

First of all, it's essential to consider the weather and the type of obstacles you'll be facing.

For example, if it's going to be cold, wear a base layer and not just a tank-top. On the other hand if it hot, trade your warm jacket for something light and breathable.

However, some clothing items will be useful in all situation. In every Spartan Race, there will be water or mud at some point. Make sure to wear dry-fast clothing that won't hold the excess of dirt.

My go-to outfit is always:

• Long sleeve shirt
• Thin and breathable pants
• High knee compression socks
• Sports underwear (no cotton)
• Neoprene gloves
• Lightweight running cap

This outfit is perfect for protecting me from the cold wind or the burning sun. It won't hold the water, it dries fast, and it's comfortable.

Beside your race outfit, it's crucial you bring a change of clothes. After reaching the finish line, you'll definitely want to slip on warm clothing.

For more information on clothing, I suggest you read my complete guide on what to wear to a Spartan Race.

Do you need a hydration pack for Spartan Beast?

Staying hydrated is essential, and even if there will be water stations on the course, I suggest you carry your own refreshment.

The Spartan Beast is a demanding race, and your muscles will need plenty of water. Every race, there's are participants who can't reach the finish line because they suffer from dehydration.

Spartan Race even recommends you bring your own water when participating in a Beast or Ultra-Beast.

I have tried different types of hydration backpack, and the essential characteristic is the fabric. Make sure it's made from breathable mesh, and the shoulder straps are wide enough. It makes the backpack extremely light, and you can almost forget it's on your shoulders. Also, I use the extra pockets to carry my race fuel and emergency kit. I take my Camelback in every obstacle race over 10k.

For more information on hydration packs, check out this complete review I have created about my favorite hydration systems.

Is a GPS smartwatch useful?

Even if I have run numerous race without a GPS smartwatch, I feel like this piece of technology is almost essential during a Spartan Beast.

First of all, most courses don't have mileage markers and knowing exactly how much distance is between you and the finish line can be a tremendous motivator. Without a GPS smartwatch, I always end up asking other participants.

For those who have the goal to finish the race under a particular time, a sports watch is essential to maintain the pace and to manage your effort.

I have been using a TomTom Spark for the past year, and It works just fine, but if I had more budget I would have chosen the Fenix 5 by Garmin. The Fenix is just so easy to use, and the design is absolutely beautiful.

For more information on GPS watches, check out this complete review I have created about my favorite running watch.

Test your gear before the race

Before the race, try your gear and make sure you are comfortable. You don't want to find out in the middle of the race that your shoelaces become loose or your hydration pack is irritating your shoulder. The 13 miles of the Spartan Beast can feel like 100 miles of you are not comfortable. Therefore test everything!

The takeaway

Gettin ready for a Spartan Beast is not easy, but with the right plan, you'll achieve your goals.

The recipe is simple. Make sure to gather as much information about the location. Also, dress accordingly to the weather, but test your gear before the race. Your training should include 4 or 5 sessions per week. Work on your strength and grip, but also your running technique. Get comfortable been a long time on your feet. Eat plenty of carbs the day before the event, pack race fuel for the race and show up on the starting line with a positive attitude.

If you follow this plan, you are on the winning path.

You got this!

P.S. If you're searching for the best shoes for a Spartan Race and hoping to get genuine advice from a real runner. You should check out this list I created of the top Spartan Race shoes.

I have picked these running shoes because I'd used them in different obstacle races and mud runs. Plus, I'd confirmed my selection with my fellow OCR runners. With all their insights and my own experience, I've built this list of the top obstacle racing footwear.

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