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Run faster, jump higher, and raise your game in any sport with the tips and strategies in this blog.

Play Better

7 Tips to Train for an Obstacle Race

Jake Miola

Obstacle races continue to be the fastest-growing segment of endurance sports. This year more than 2 million people will climb walls and monkey bars, plunge into icy water, and crawl through mud at races such as Tough Mudder, Warrior Dash, and Spartan Race.

Spartan Race founder Joe DeSena, a former Wall Street institutional broker who once completed 12 Ironman triathlons in one year, believes obstacle racing isn't a version of running but a new endurance sports category.

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Tags: Outdoor Recreation, Running, Conditioning, Race, Energy System Development

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The Best Stretches for Rock Climbers

Thinkstock

Mobility through the hips, back, and shoulders is crucial for rock climbing. It’s what allows your body to get in the proper position to push and pull your way up. Include these three moves in your pre-climb routine:

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Tags: Outdoor Recreation, Mobility, Stability

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Mark Verstegen Talks Ankle Sprains with Golf Digest

iStockphoto / Thinkstock

In the most recent issue of Golf Digest, Core Performance founder Mark Verstegen shares two movements to help avoid ankle sprains (the leading cause of sports-related injuries). Already sprained your ankle? Use his treatment advice and rehab tips to help it heal faster.

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Tags: Injury Prevention, Health, Injury, Golf

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How to Train for an Obstacle Mud Run

RockOnAdventures.com

Obstacle mud runs exploded in popularity in 2011. Races like the Tough Mudder, Spartan Race, and Warrior Dash require athletes to display both strength and endurance as they navigate obstacles spread out over courses ranging from 3 to 12 miles. That combination can be a challenge for many athletes. Most runners have no problem completing the distance, but often lack the strength to handle the challenges. Many anaerobic athletes breeze through the challenges, but struggle with distance running. Here are some strategies for not just surviving but thriving in an obstacle mud run:

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Tags: Race, Energy System Development, Training, Outdoor Recreation

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How to Train for Your First Snowshoeing Trip

Jupiterimages / Thinkstock Photo

Snowshoeing is more challenging than a standard hike. Your feet are weighed down by snowshoes and you have to pick them up out of heavy snow, which requires a great deal of leg strength.

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Tags: Hip Flexors, Outdoor Recreation, Leisure Time

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How to Train for Ski Mountaineering

Thinkstock Photo

Along with avalanche training, a game plan, an experienced partner, and supplies, a fit body should be on your list of essentials for ski mountaineering. If you're not in good enough shape, the trip could be treacherous. Here are a couple keys to focus on:

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Tags: Sports Performance, Outdoor Recreation, Skiing, Snowboarding, Lower Body, Conditioning, Stability

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12 Weeks to Your Fastest 10K

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Even if you’ve been out of running for a while, you can still record a solid 10K time with a little planning and hard work. Below you’ll find the framework for a three-month running plan to help you run great. First, check out this list of definitions to make sense of it all:

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Tags: Outdoor Recreation, Running, Race, Energy System Development

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5 Tips for Tackling a Turkey Trot

Thinkstock Photo

Start a new Thanksgiving tradition this year with a turkey trot. Whether you enjoy running or walking, or if you're just looking to get active, completing a 5K on the most gluttonous day of the year is a fun and easy way to burn some calories and get moving with friends and family before enjoying a delicious meal. Use the tips below to conquer your turkey day race.

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Tags: Outdoor Recreation, Health, Walking, Running, Race

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How to Reduce Back Pain From Cycling

Thinkstock Photo

Lower back pain often results from improper positioning on the bike, so have your bike evaluated by a local pro who can fit you appropriately on your bike. Other common causes of back pain include fatigue and poor hip mobility. When either occurs, your body compensates by flexing your back or pulling harder on the handlebars, which puts stress on your lower back. To overcome this, work on improving your hip mobility and strength with a progression of Romanian deadlifts.

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Tags: Outdoor Recreation, Cycling, Back Pain, Mobility

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How to Loosen Up Tight Hips From Cycling

Thinkstock Photo

Feeling tight after a ride? You're not alone. Even though you’re pumping your legs and working hard, you’re in a seated position, which is why many seasoned cyclists look like office workers who spend too much time slumped over at a desk. This riding position causes the muscles on the front of your hips to become tight. Here are a few tips to loosen up:

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Tags: Outdoor Recreation, Hip Pain, Cycling, Mobility, Injury Prevention, Sports Performance

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