Signing up for the Trials & Tribulations challenge can be a thrilling yet daunting prospect. The challenge, the camaraderie, and the pure, muddy fun await, but preparing yourself physically and mentally is key.
This guide will offer tips on building the strength and stamina you need, along with dietary and mental preparation, all from the perspective of a modest Muslim mum ready to take on the course!
Building physical strength
This challenge requires a combination of upper and lower body strength to tackle obstacles like climbing walls, wading through muddy ditches, and crawling under barriers. Here are some exercises to help build the strength needed to power through.
1. Bodyweight exercises
Strengthening your muscles with bodyweight exercises is a great way to build foundational strength without needing heavy equipment. Aim to do these three times a week:
- Push-ups: work on standard or modified push-ups to build upper body strength, which is vital for climbing and pulling.
- Planks: holding a plank position strengthens your core, which will help with balance and overall stability during the run.
- Squats: a must for leg strength. Try to incorporate deep squats, lunges, and even jump squats to build both strength and explosive power.
2. Pull-up exercises
Pull-ups or modified pull-ups are fantastic for building back and arm strength, essential for climbing obstacles. If you’re new to pull-ups, try doing them with assistance, such as using resistance bands or trying inverted rows. Aim for a few sets twice a week.
3. Walking and jogging
Regular walking or jogging builds endurance and stamina, which is crucial for completing a long course. Try brisk walks, then progress to jogs, and eventually combine jogging with short bursts of running. For added challenge, incorporate hills or inclines to mimic the uneven terrain you’ll likely face on your challenge.
Increasing stamina and endurance
Stamina is key on this challenge, especially when facing muddy, wet conditions that add to the difficulty of each step. The goal is to keep going even when things get tough!
1. Interval training
Interval training helps improve cardiovascular endurance by pushing your body to work at high intensity for short periods, followed by rest. Try:
- Sprints: run or jog as fast as you can for 30 seconds, then walk for a minute. Repeat 5–10 times.
- Circuit workouts: combine strength exercises (like squats and push-ups) with short cardio bursts (like jumping jacks) in a circuit for 20 minutes.
2. Step-ups and stair climbing
If you don’t have access to hills, stair climbing is an excellent alternative. It builds leg muscles and stamina while simulating the effort of climbing obstacles. Aim to do a 10-minute stair workout twice a week.
Fuelling your body for training
Eating well is essential for supporting your training and boosting recovery. Focus on a balanced diet that includes:
1. Protein for muscle repair
Include lean proteins like chicken, fish, legumes, and eggs. Protein is essential for muscle repair, especially after strength-building exercises. Aim to include a source of protein with each meal and snack.
2. Complex carbohydrates for energy
Carbs are your primary energy source, so make sure you’re eating enough to fuel your workouts. Whole grains, oats, sweet potatoes, and brown rice are all excellent sources of sustained energy.
3. Hydration and electrolytes
Stay hydrated, as dehydration can sap your energy and endurance. Add natural electrolyte sources, like a pinch of salt and a squeeze of lemon in your water, to keep your energy levels up and avoid muscle cramps.
4. Light snacks before training
If you’re training in the morning or during a fasting period, a light snack like a banana, some dates, or a small bowl of oats beforehand can make a big difference in energy and endurance.
Mental preparation for the challenge
Building physical stamina is only part of the preparation; the mental side is equally important. Here are some ways to get your mind ready for the challenge.
1. Visualise success
Mental imagery can be a powerful tool. Visualise yourself moving through each obstacle, staying calm, and finishing strong. Picture the mud, the cold, and the wet, but also imagine the joy and satisfaction of pushing through and completing the course.
2. Set realistic goals
It’s easy to feel pressure to do everything perfectly, but remember that completing the challenge at your own pace is an achievement in itself. Set goals that feel challenging yet attainable, such as finishing the course, attempting each obstacle, or simply enjoying the experience with friends.
3. Embrace the mud and mess
Trials & Tribulations is all about pushing yourself outside your comfort zone, and that often means getting wet and muddy. Try to view the discomfort as part of the fun, and remind yourself of why you signed up: for the challenge, empathising with refugees on their own journeys, and the memories you’ll create.
Final tips
Preparing for Trials & Tribulations as a modest Muslim mum is not only about building strength but about embracing the adventure with an open heart. Remember that every effort you make in training is a step closer to achieving something incredible. With the right preparation, a strong mindset, and a bit of resilience, you’ll be ready to take on the mud, knowing that you’ve trained both body and mind to tackle each challenge head-on.