![Registrations are open now for the Spartan World Championship 2022.](https://thenational-the-national-prod.cdn.arcpublishing.com/resizer/v2/HRASDYYFFJELLGCNXAJZQCD324.jpg?smart=true&auth=d1542c0f7a88847fc979ab70aeb72b0429077ea11caf1fddd0594578f1e29b77&width=400&height=225)
![The Spartan World Championship obstacle race will return to Abu Dhabi from December 2-4. All photos: Spartan](https://thenational-the-national-prod.cdn.arcpublishing.com/resizer/v2/CBJLDCEKFFHJZLJBAXFY5SKCDQ.jpg?smart=true&auth=240de7d00ab1626e3b5e1e85f4999e7f7665058b3cd16ca035f0035200880011&width=400&height=225)
![Regular Spartan contender Marcus Sutton says regular cardio and strength training are a must in the lead-up to the race.](https://thenational-the-national-prod.cdn.arcpublishing.com/resizer/v2/QMRIGXGY7ZH4VG3EFB67PTIQCQ.jpg?smart=true&auth=fc2643a5a49b860a56d00dee6ad06c264e4e43c981aa34f089d694e2dbd7cdc1&width=400&height=225)
![Lebanese racer Simon Khayat has incorporated weekly strength and obstacle training sessions in his prep.](https://thenational-the-national-prod.cdn.arcpublishing.com/resizer/v2/4HM3MCSH45BEVKVTDUQ3DFUKHA.jpg?smart=true&auth=93468b5ac97868e6c55c30e64c2e57dc62a2c5b44b7aee33c9f69c03e6f55c78&width=400&height=225)
![The race will take place in the Al Wathba desert this year.](https://thenational-the-national-prod.cdn.arcpublishing.com/resizer/v2/LJXBGZWUONGBXH6O2AMBLILTQ4.jpg?smart=true&auth=6838084745d589d6be9ffa95c29761878530b9bc53bbccae16c673abdf9cb68e&width=400&height=225)
![The event has four categories: the 1km-3km kids race, 5km Sprint with 20 obstacles, 10km Super with 25 obstacles, and the full 21km Beast featuring 30 obstacles.](https://thenational-the-national-prod.cdn.arcpublishing.com/resizer/v2/3OCFNX6NTBA5XK2EQB6YNH365Q.jpg?smart=true&auth=3c3c2280c7d899bc05a43f00016ec84accc0d4e0cd0d338615cb40b129632ed5&width=400&height=225)
![Khayat is a fan of burpees, box jumps and exercises that improve grip strength.](https://thenational-the-national-prod.cdn.arcpublishing.com/resizer/v2/YHN67A7RPVGIHPFC3AZKMFLVK4.jpg?smart=true&auth=5673545175b078a585c6def2df9d46607fb01e457fcfa4c6e64f6f7e51404a3c&width=400&height=225)
![Registrations are open now for the Spartan World Championship 2022.](https://thenational-the-national-prod.cdn.arcpublishing.com/resizer/v2/HRASDYYFFJELLGCNXAJZQCD324.jpg?smart=true&auth=d1542c0f7a88847fc979ab70aeb72b0429077ea11caf1fddd0594578f1e29b77&width=400&height=225)
![The Spartan World Championship obstacle race will return to Abu Dhabi from December 2-4. All photos: Spartan](https://thenational-the-national-prod.cdn.arcpublishing.com/resizer/v2/CBJLDCEKFFHJZLJBAXFY5SKCDQ.jpg?smart=true&auth=240de7d00ab1626e3b5e1e85f4999e7f7665058b3cd16ca035f0035200880011&width=400&height=225)
![Regular Spartan contender Marcus Sutton says regular cardio and strength training are a must in the lead-up to the race.](https://thenational-the-national-prod.cdn.arcpublishing.com/resizer/v2/QMRIGXGY7ZH4VG3EFB67PTIQCQ.jpg?smart=true&auth=fc2643a5a49b860a56d00dee6ad06c264e4e43c981aa34f089d694e2dbd7cdc1&width=400&height=225)
![Lebanese racer Simon Khayat has incorporated weekly strength and obstacle training sessions in his prep.](https://thenational-the-national-prod.cdn.arcpublishing.com/resizer/v2/4HM3MCSH45BEVKVTDUQ3DFUKHA.jpg?smart=true&auth=93468b5ac97868e6c55c30e64c2e57dc62a2c5b44b7aee33c9f69c03e6f55c78&width=400&height=225)
![The race will take place in the Al Wathba desert this year.](https://thenational-the-national-prod.cdn.arcpublishing.com/resizer/v2/LJXBGZWUONGBXH6O2AMBLILTQ4.jpg?smart=true&auth=6838084745d589d6be9ffa95c29761878530b9bc53bbccae16c673abdf9cb68e&width=400&height=225)
![The event has four categories: the 1km-3km kids race, 5km Sprint with 20 obstacles, 10km Super with 25 obstacles, and the full 21km Beast featuring 30 obstacles.](https://thenational-the-national-prod.cdn.arcpublishing.com/resizer/v2/3OCFNX6NTBA5XK2EQB6YNH365Q.jpg?smart=true&auth=3c3c2280c7d899bc05a43f00016ec84accc0d4e0cd0d338615cb40b129632ed5&width=400&height=225)
![Khayat is a fan of burpees, box jumps and exercises that improve grip strength.](https://thenational-the-national-prod.cdn.arcpublishing.com/resizer/v2/YHN67A7RPVGIHPFC3AZKMFLVK4.jpg?smart=true&auth=5673545175b078a585c6def2df9d46607fb01e457fcfa4c6e64f6f7e51404a3c&width=400&height=225)
![Registrations are open now for the Spartan World Championship 2022.](https://thenational-the-national-prod.cdn.arcpublishing.com/resizer/v2/HRASDYYFFJELLGCNXAJZQCD324.jpg?smart=true&auth=d1542c0f7a88847fc979ab70aeb72b0429077ea11caf1fddd0594578f1e29b77&width=400&height=225)
Training and nutrition tips for the Spartan World Championship
From footwear hacks and exercise regimes to the importance of rest days, here are some ways to be fighting fit for the gruelling obstacle race
![Panna Munyal](https://thenational-the-national-prod.cdn.arcpublishing.com/resizer/v2/https%3A%2F%2Fs3.amazonaws.com%2Farc-authors%2Fthenational%2F06bc983d-10c7-433f-960a-1e9f892c4c24.png?smart=true&auth=3257c870e2e2c7661a245c0f4c9b3cadc5d2d951b708186dcf323bfa54659374&width=70&height=70)
Panna Munyal
November 03, 2022
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