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Published: 8/20/2021🏃 Running|✨ Lifestyle
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Extreme Races - Are You Tough Enough?
Have you been looking with envy for a long time at the participants of Runmageddon? Have you seen muddy, smiling people, with great effort passing through rivers and forests, and wonder what sport it is? It's nothing other than extreme races! Today we are going to say a few words about how to prepare for them and what are the most well-known events of this type in Poland. See if you can make it!
In this article
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Extreme races are obstacle races that test your physical fitness, resistance, and endurance.
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The most popular extreme races in Poland are Survival Race, Runmageddon, Spartan Race, Barbarian Race, Runaway – Polski Uciekinier, and Biegun Gdynia.
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To prepare for an extreme race, you should run regularly, increase your strength, be fast and agile, and strengthen your core.
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Wear breathable, sweat-wicking clothes made of technical fabrics. Avoid cotton and wear long sleeves and pants. Consider wearing gloves and a headlamp.
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Choose durable trail shoes with a deep tread.
Short summary
What are extreme races, and why are they so popular?
Extreme races are also called Obstacle Course Racing (OCR), and their routes range from a few to a dozen or so kilometers (the longest can even reach dozens of kilometers). It is not just the distance covered that counts, but also the obstacles and the ability to cope with the most difficult conditions. The races are organized in muddy terrain, old training grounds, forests, and other difficult terrain. Rope climbing, ramp climbing, jumping over an almost vertical wall and other ”attractions” are waiting for the participants. If you want to find out more about them, please visit the organizer’s page.
The craze for extreme races, also known as survival races, came from the West – they were held there as early as in the 1980s. In contrast, in Poland they only appeared around 2012 (some talk about 2007). The most popular of them is surely Runmageddon, which even sets the trends in this sport.
Extreme races are dedicated to everyone, especially since organizers often divide them into several routes adapted to different levels of advancement of participants. Not only physical fitness is what matters, but also resistance and endurance. Hence, the popularity of these races among men – women account for about ¼ participants, although this number increases from year to year.
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Most popular extreme races in Poland
Survival Race
The participants run on a designed track ranging from 3 to 12 kilometers, overcoming various traps, nooks and crannies of the city – it is an urban race that takes place in Poznań, Wrocław and other Polish cities. It is usually divided into 3 levels of difficulty – the first such competition launched in Wrocław in 2014.
Runmageddon
In Poland, it took place for the first time in 2014, and it is probably the most well-known survival race. It is divided into many types, from 3-kilometer Intro races to the 12-hour run on the Classic formula loop. The organizers even prepare races for children. The event is held practically all year round – in winter, summer and even at night.
Spartan Race
The Spartan Race is a similar event, but in this case the world ranking and championships are held. It was created by Joe De Sena, a world-class adventure racer. As part of the event, several types of races are organized with varying distances, including runs for children and young people, people with disabilities, as well as bootcamp challenges. According to the organizer, the Spartan Race is considered the best obstacle race in the world.
Barbarian Race
An obstacle race characterized by its severity and wildness. There are obstacles with different levels of difficulty on the route, and also the races are organized in 4 formulas. It is considered by many the best OCR in Poland.
Runaway – Polski Uciekinier
Yet another obstacle race, which this time falls into the medium category. Individual and Ninja Games relay races are organized.
Biegun Gdynia
Biegun is held in Gdynia – in this unique obstacle race, you can make as many laps as you want, so that everybody can test their skills. Like other well-known races, its first edition was held in 2014. Since 2017, special family races have been organized.
The above races are the most well-known and popular events. Already a few years ago, in 2018, over 200 different obstacle races have been planned, from small local events to large events involving several thousand participants.
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How to prepare for extreme races?
Not sure how to prepare for Runmageddon and other extreme races? Here is a brief list that you should at least check before going for your first race:
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Run – to prepare for extreme runs, simply run regularly. However, try to choose more challenging terrain, preferably hills or forest. Do not run with a steady rhythm, but with intervals. How often? We recommend you to run from 5 to 12 kilometers at least every second day.
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Increase your strength – during extreme races you not only run, but also pull up, run with a load, etc., so join a gym or start increasing your muscle strength on your own. Perform activities such as push-ups, squats, weight training, and bar exercises.
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Be fast and agile – there will be a lot of obstacles in extreme races that require agility and speed. Look for special workouts and focus on that aspect.
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Strengthen your core – when working on strength, agility and speed, you should also care for stabilizing muscles that will improve your performance.
What to wear for extreme races?
For extreme races wear the same clothes as for traditional jogging – the most important properties are breathability of clothes, sweat-wicking and, additionally, protection of the skin against damage. Wear a long-sleeved thermal top, long training trousers, and durable trail shoes that can withstand all adverse weather conditions – running on sand, mud, water, climbing, etc... A deep tread is recommended to help maintain balance on uneven surfaces.
The organizers advise against cotton – only technical clothing. Preferably with reinforced elbows and knees. If you do not want to destroy your clothes, wear special protectors. On cold days, wear thermal underwear under your clothes and think about the accessories. Some people also wear gloves to avoid painful wounds and blisters – these can be, for example, climbing models.
During some races, it is worth taking the backpack to pack water and food, as well as a headlamp if the race is held at night. If you want to know more, visit the organizer's page.
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Ready to run? Go!
Are you ready to take part in an extreme race? Test your strength outside the competition, and only then sign up for the event you chose. Why? There are often penalties for those who fail to overcome obstacles! The rules change from year to year so that each participant can overcome their barriers. If you are ready to go, be sure to check out the best 4F running clothes and test yourself!
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