Paleo Diet and Paleolithic Diet Questions & Answers

Question

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Since I've been primal, I have completed two 5k Obstacle Runs (Warrior Dash-55min and Champions MudBash-39min). I did not really train for either. I signed up for another in October (Iron Mudder), and I want to train for it, but I don't like the chronic cardio approach. Do you think since it's a relatively short distance I could successfully train for it following the primal blueprint approach (walk, sprint, and lift) or is some longer-distance running important?

Also, anyone think these races are anti-primal because of the distance? (Even if they are, I will continue to do them periodically because they are fun--but I'm curious.) I would like my exercise lifestyle to be as primal as possible, while still getting me to a point where I can complete one of these in 25-28 minutes. (This would be a hell of a feat for me, since the best time I have ever had for an individual mile was when I was in high school--around 8:45.)

flag	asked Jun 22 2011 at 21:37 Eric 1,971●4●13

	do interval training and keep your times close to each other on all the reps, 2 times a week, do your primal excercises 5-6 times a week and make sure to do the running work 3 hours after the normal workout, for more information look into crossfit endurance – drawk Jun 22 2011 at 22:20
	Per my comment to Thom below, I guess my question could be revised to be asked: Is there a more primal/paleo approach to working out than running 5ks to effectively prepare for 5ks? Chronic cardio isn't as much the concern as aligning all aspects of my life with primal principles to the greatest extent possible. – Eric Jun 27 2011 at 0:48
	Check out Movnat. You are going to need to get you're body used to relaxing what does not need to be used and single out what movements you do need at a given section. Obstacle runs are different, you can ask all the "runners" I passed in the Ga spartan race. – josh Mar 21 2012 at 19:52

Corbab · Accepted Answer · 2012-03-21 17:51:00Z UTC

I knocked a massive amount of time off my 5k (currently at 20:21) with nothing but lifting and sprinting/HIIT. Especially for something like an obstacle course where you'll be able to "rest" between running pieces, faster and shorter should be fine. What might be best is a combination of sprints and circuits, in order to get used to using your muscles when winded, and running on worked muscles.

Thom · Answer 2 · 2011-06-22 21:54:45Z UTC

Short answer, not running 5ks to prepare for 5 k events based on the idea that paleolithic man didn't do this makes about as much sense as not swinging a bat while hoping to learn how to hit home runs does since Paleo man didn't have bats. Its a sporting event that you need to train for specifically, yes of course you want to sprint, lift and walk as well. Thats the best way to prepare your body for GENERAL fitness, However when you decide you want a Specific Preparedness it needs to include training that is well SPECIFIC to that event. How you allocate your training time depends on your current level of sport performance and how much general fitness versus specific you desire.

Olivia · Answer 3 · 2011-06-22 21:52:27Z UTC

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It's my understanding that a 5K run is nowhere near approaching "chronic cardio". 5K is a very short distance, really. I think sometimes people go overboard with the cardio-hate, leading to questions like "Is walking for an hour a day/running 10 miles a week too much cardio?" If you like the running and feel fine, I say go for it.

answered Jun 22 2011 at 21:52

Olivia
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agreed, 5K is short, i think you could train for it sprinting, especially if its really for these obstacle courses, i imagine people are not actually jogging through the mud crawl, but they could sprint from that to the beer chugging station or whatever. – MikeD Jun 23 2011 at 0:29

My concern with excessive cardio is more the drop in blood sugar levels and burning of glucose for energy instead of fat. Because I do have a significant amount of weight left to lose, I want to make sure my body is burning fat while I train. – Eric Jun 27 2011 at 0:52

miked · Answer 4 · 2011-06-22 21:54:55Z UTC

I do one 10k run a year and never train for it other than my strength-biased crossfit program (i.e. no running longer than a 400). My times have consistently been better than back when I used to run.

I see nothing wrong with the 5k obstacle courses. They sound fun, I just usually skip them because I don't feel like getting THAT dirty :)

Karen P. · Answer 5 · 2011-06-23 21:40:43Z UTC

I'm preparing for one too, and my thoughts are that you need to know, confidently, that you can bang out that distance. 2-3 days a week of moderate cardio isn't excessive, and let's not forget that cardio has significant health benefits too, as long as you don't go overboard.

So I say do whatever races you like. They serve to keep things fun and interesting. But yeah, run the distance at least once or twice to be sure.

I'm more worried about the obstacles in the Warrior Dash. Any advice for how/what to workout ahead of time?

Sean · Answer 6 · 2011-06-22 22:20:15Z UTC

Chronic cardio is loosely defined as 45-60 minutes a day of intense aerobic exercise... Sometimes intense is defined as 75% or more of max heart rate. I think it's safe to train for a 5k with less than that kind of effort if you are seriously concerned about chronic cardio. :-)

/Sean

(This coming from an endurance athlete... But it's what I do for fun. :-) )

Ethan · Answer 7 · 2012-03-21 17:19:12Z UTC

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have you ever tryed the Spartan Race?

answered Mar 21 2012 at 17:19

Ethan
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alwayscurious · Answer 8 · 2012-03-21 19:57:45Z UTC

I think the most paleo way to train for a 5k event would be to do training runs in varied terrain - trails, hills, rocks, mud, whatever you have access to.

The other paleo perspective on training to run an event is that I doubt that most paleo people would have engaged in physical "training," they were highly physical when required by their daily lives. Can you work a similar distance into your routine? Jogging to the grocery store? Walking to work and back a few times a week? Heck, you could just get a dog and you'd have no trouble upping your weekly mileage!

Keil · Answer 9 · 2013-02-14 01:31:14Z UTC

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www.facebook.com/crofit for daily workouts to prepare for any obstacle course race along with getting in great shape all with zero equipment.

answered Feb 14 at 1:31

Keil
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Training for 5K Obstacle Races: Should I even bother jogging?

9 Answers