The Suffolk Whole Hog along with other obstacle races have become very popular in the last five years, and I would bet that either you or someone you know has been thinking about participating so why not join us at our next event?  This is scheduled to be on 11 October 2020 but is subject to change depending on covid-19.

For more information and booking, click on the link below: https://wholehograces.co.uk/

 

The Suffolk Whole Hog has been around since 2007 and takes place at the Wantisden Valley Estate near Woodbridge and has stayed there ever since.

Obstacle racing is a hybrid sport: it is CrossFit meets endurance sports meets adventure racing. With physical training for an obstacle race, there are two main components—cardiovascular endurance and muscular strength. Of the two, cardio is key, especially for the longer Boss Hog distance which is nearly 8 miles long compared with the 5 mile Whole Hog race. In general, runners who lack strength will do better than weightlifters who lack cardio.

Tips for preparing for the race:

  • Ideally, by race day you are aiming to be able to comfortably run your chosen race distance. One way to do that is to pick a training plan, for example the Couch to 5K. The faster you are, the easier the race logistics become. If you are planning to walk the whole race, you may be out on the course for over three hours which can end up being a hard slog.
  • In the months and weeks before the race, aim to run two to three times a week, incorporating some intervals or hills as well as one long run into your schedule.
  • Get outside! The Suffolk Whole Hog event mostly takes place on trails, so match the terrain of your training with the terrain of the event.
  • Include a bodyweight circuit at the beginning and at the end of your run. Or stop and do some burpees after every mile you run.
  • While strength is really important, being able to bench press large weights is not going to do you any good in our obstacle race. Your focus should be functional body strength in relation to your size and weight. Learn to manoeuvre your body weight up, over and around various barriers; jump over rocks, crawl on the ground, climb trees.
  • Focus your training on compound movements that include multiple muscle groups. For example, work on lifting/ transporting asymmetrical objects.
  • Know your weaknesses and incorporate skill training into your routine. If you know you have trouble with monkey bars or our gladiator rings, find the nearest playground and practice.

Tips for the week before the event:

  • This not the time to experiment—with anything: shoes, protein shakes, energy gels, a new yoga instructor and definitely not a special diet. This rule trumps all the other rules. Your endurance training is done. Your strength training is done. You are done.
  • There is nothing left to gain this week that you do not already have. Trying to squeeze in a couple of long runs before the race will only result in you being exhausted at the start line. One to two days before the race, focus on active recovery, such as hiking, cycling or rowing. Try going for a 15 to 20-minute tempo run or do a short interval session the day before the race to keep the legs moving.
  • Pack your bag for the event. When it comes to obstacle racing attire, tight is right. Baggy T-shirts and football shorts may be super comfortable while dry, but will quickly drag you down when wet and covered in mud. Think fitted Tech T-shirts and longer leggings – these will help protect your legs from stinging nettles and also during mud crawls.

Tips for Race Day:

  • Don’t forget your ID, some waste bags for your dirty gear, a clean set of everything (yes, even underwear, socks and shoes!), and a bit of cash for incidental expenses. We have vendors selling a range of tasty hot and cold food and drinks. The bar will be open and there is a selection of stunning Hog merchandise available to buy.
  • As there may be quite a few people at the race venue all trying to park at the same, please try and arrive early for your specific wave time.
  • Consider bringing an empty water bottle that you can fill up at the water stations available during the course. It is then much easier to hydrate during the race.

Tips for the race itself:

  • Do your best at every obstacle, then move on to the next challenge. We recommend the “Three Rule” for the obstacles that pose a challenge: try to complete an obstacle three times and if you are not successful, move on to the next one.  At least you gave it your best effort!
  • Keep a steady pace. Why not take the advice of other runners: Walk up the hill, jog the flat, run the downhill? Just keep moving as long breaks will only make starting up again more difficult.
  • And, of course, most importantly, have fun!

Tips for after the race:

  • Focus on walking, preferably outdoors. This will decrease soreness and accelerate recovery. The key is to avoid vigorous classes; you want recovery, not a boot camp!
  • Drink lots of water to help repair sore muscles.
  • Tell all your friends how well you did – you should be very proud of your efforts!