• Register

Training Tips

No matter your fitness level, Brave T.O. is about coming together with your community and making a difference.

Each obstacle (in the 3KM or 5KM course) is designed to give you a taste of a day in the life of a first responder. While our obstacles are as family-friendly as possible, a little practice goes a long way in helping you put your (running-shoe clad) foot forward.

Check out the official Brave T.O. Training Tips to get you started:

Hydration is key!
Water is the best thing you can put in your body are you drinking enough? Health experts often recommend drinking two-to-three litres of water per day, but if you’re outside often and exercising more than usual, you should be drinking more. A good habit is to find a water bottle that you like and carry it around with you everywhere. You can mark it with time-oriented goals or even set timers or alerts on your phone. Nothing will help you set a routine like your phone reminding you multiple times a day. There are also many apps that will remind you throughout the day to get your H2O fix!

Make healthier food options
When you’re exercising, you need to replenish your body with proper nutrients and minerals; it doesn’t hurt that they taste delicious this time of year! Make sure you’re also eating plenty of whole grain carbohydrates and lean protein. Lastly, make sure you’re not skipping a hearty breakfast on event day. It’s important to eat lots of carbs so your body has energy to run, climb, carry, and swing just ensure you leave enough time to digest.

Start your cardio training.
You don’t have to run an entire 5KM right off the bat. Start with running 1KM in intervals and add a little more each week. Run or jog for 15 seconds, then walk for 45 seconds. Training in intervals will help you build aerobic stamina which is important for any long distance course. Do this 3-4 times a week. Don’t run too much too soon!

Start your workout with a walking warm-up of five minutes to prepare your body for the run. Finish with a walking cool-down to bring your body back to rest. Don’t forget to stretch and work out all your kinks to avoid pulling any muscles.

If you start your training two months before race day, do this every week and add an extra half a kilometer (0.5KM) each week to your training. This will help build your stamina.

Mix up your training routine
Try adding something different to your cardio workout each week. Get outside and make use of everything the great outdoors has to offer whether it’s running on the boardwalk at the beach, or making use of sports fields, tennis courts, outdoor fitness equipment, bike trails, and much more. Make use of the monkey bars at a park, practice your balance, climbing abilities, or try weighted sprints. The more variety you incorporate into your fitness routine, the better prepared you’ll be to tackle the Brave T.O. obstacles.

Train with a team
A team environment is a great alternative for solo competitors or first-timers to foster a positive mindset and leave you feeling more confident come race day.

Don’t have a team for Brave T.O. yet? Get your friends, family or coworkers involved. With three different options (1KM walk, 3KM or 5KM obstacle course), there are challenges for participants of ALL fitness levels! Obstacle courses aren’t meant to be super competitive, they are a great way to challenge and test your own mental and physical capabilities. Teammates are a great source of motivation on days when you lack the energy to train, and on race day when you think you can’t hurdle that last wall or pull that giant tire. Your teammates will be there to show you that you CAN!

Dress the part
Finding the motivation to train can be hard or even impossible after a long day when you would perhaps much rather have a Netflix marathon or take a well-deserved nap. However, what you wear has a huge impact on your motivation levels and ability to train properly. The first step is putting on the right clothing moisture-wicking materials work best and a great pair of running shoes will help you put your best foot forward.

The night before race day
Get plenty of rest. A good night’s sleep is key to giving your body time to be energized. Eat a healthy meal and lay out all your clothing and running snacks before bed.

Eat a healthy, high-energy breakfast. Get to your wave a little early to ensure you’re registered and set up with your race kit and bib in a timely manner. Stretch, high five your fellow racers and get ready…get set…GO!