If You Can Do One of These 7 Things, You Can Do a Spartan Race

Trying something new can be intimidating, especially if you're signing up for a race with obstacles that create even more of a physical challenge. But to be fit enough to do a Spartan race, you don’t necessarily have to be a marathon runner or a bodybuilder.

The key to finishing a Spartan race is being well-rounded physically – with a base of endurance, coordination, and strength – and mentally, to push past moments of inevitable self-doubt. In short, it helps to be good at a number of things rather than great at one thing.

The terrain can range from hilly and rocky to flat and slick, but even if you don’t think you're fit enough for a Spartan race, the various levels of difficulty and distance – from the 5K Sprint to the half-marathon Beast – you can feel confident you'll complete a Spartan race if you can do one of these seven things.

How to Answer “Am I Fit Enough for Spartan?”

1. If you can walk or jog 3 miles, you have a Sprint in the bag.

Because you don’t necessarily have to run the course if you don’t want to (walking is allowed), most people can finish a Spartan Sprint 5K with no problem. If you can already walk or run 3 or more miles, add a few strength workouts to your weekly training plan and you're good to go.

2. If you strength train multiple times a week, you'll dominate the obstacles.

Most Spartan race obstacles require a level of upper- or lower-body strength and core stability. If you incorporate all types of movements into your workouts two to three times weekly, you shouldn't have an issue.

3. If you’ve run a half or full marathon, you’ll power through a Super 10K or Beast.

Finishing a Spartan race requires mental strength, especially when you're slogging through steep climbs or the final 12-15 miles of a Beast. If you've trained for and completed a 13-mile (or longer) race, you've prepared yourself to repeat positive mantras, visualize success, and push through self doubt.

4. If you’ve climbed a mountain, you can tackle the Spartan trails.

Spartan races are often a heavy mix of uphill power hiking and downhill sends, so you need a lot of foot-eye coordination to make it over the trails' rocks, stones, branches, and up and over muddy hills. If you're an avid hiker with powerful legs who feels confident traversing tough terrain, you'll excel on race day.

5. If you alternate running intervals with strength, you’re well rounded and ready.

During a Spartan race, you alternate between running, hiking, jumping, climbing, crawling, hanging, and more. Mimicking this well-rounded athletic approach during training by alternating between running intervals and strength-focused exercises will prepare you perfectly for the demands of the course.

6. If you love a challenge, you’ll find the finish line successfully.

If you love committing to the hard way – whether you're addicted to mountain biking or climbing, have summited a high peak, are chasing a new bench press PR, or training for a marathon – you’re always up for a little physical test of taking it to the next level. Even if you're not sure you're fit enough for a Spartan race right now, signing up is the first step. What are you waiting for?

7. If you love to bang out burpees, don't worry about a thing.

Spartan racers in non-competitive heats are expected to do 30 burpees for any failed obstacles, so if you already love this full-body exercise or have time to get really good at it, you'll thank yourself later.