Turns out Cupid was a team sports guy.
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 | | In today's edition, Joe shares: - A Bold Take on Valentine's Day
- How to Breathe Better
- The 411 on Gels
| | | A New Valentine's Day Tradition | Spartans!
I'm not the world's biggest romantic, but I'd like to recommend a way to upgrade Valentine's Day.
For the past century, we've been conditioned to seek and honor that one perfect person on February 14 with flowers, chocolate, and champagne.
Why limit yourself to just one Valentine when you have access to our 10 million unbreakable friends? This Valentine's Day, let's shift the focus from "the one" to the strength of many.
What if we used early February – a time when our New Year's resolutions are fading – to reconnect with our communities and share the love of committing to hard work?
Imagine having 10 million Valentines by your side—friends who share the same passion for challenges, pushing limits, and living The Hard Way.
Spartan events are more than races, they are an opportunity to forge connections with a diverse group of men and women who share your passion and commitment. Rally a community to come together, break bread, and lift each other up.
Oh, and by the way: I met my wife at a brutal endurance race. Based on where we met, I knew then that she'd be a great partner through thick and thin, and that's proven to be true.
So, round up a bunch of friends, fall in love with doing tough things, and watch your life change. Happy Valentine's Day!
Here's to The Hard Way!
Joe | | | Breath Better for a New PR | As simple and automatic breathing is, it's something a lot of us can get wrong. Better breathing is linked to reduced stress, stress-related illness, and transformed physical performance. Too shallow breaths or not full exhaling is a bad habit many runners have. Here are four ways to practice the right breathing techniques on and off the course. - It starts with good posture. Stand tall with your chest and shoulders relaxed to take in full breaths.
- Practice diaphragm breathing daily. Lie on your back with one hand on your stomach and one on your chest. Breathe through your nose. Your stomach and rib cage should fill up with air but your shoulders shouldn't move much at all.
- Try box breathing on easy runs: In for 4, hold for 4, out for 4, hold for 4.
- Inhale through your nose, exhale with your mouth. Research has shown that nasal breathing delivers oxygen to working muscles more effectively.
| | | You Ask, Joe Answers | Q: Hi Joe, I have seen several references to gels for race days but cannot find out what they are. What are these gels?
–Chad R., Charlotte, NC
A: Hey Chad, Gels are critical for long distance runners who go hours without an energy source, like the Beast or Ultra. Gels work by providing your body with simple sugars for a quick surge of energy. There are tons of different kinds of gels that you'll want to experiment with during your training (not on race-day!). Since each runner absorbs carbs differently, your buddy's gel may not work for you.
Some gels also offer electrolytes (clutch in hot weather) and caffeine. Tread lightly with the latter, as caffeine can mess with your digestive system or give you jitters during the run. Don't forget to take them with water for best digestion.
I personally don't use gels, but instead use my favorite Spartan Bee Bread.
Aroo!
Question for Joe? Want to tell him what you think of The Hard Way? Email him at thehardway@spartan.com. | | | | They Said It | | "If something stands between you and your success, move it." | | –Dwayne "The Rock" Johnson | | | The Hard Way Podcast | | | "They treat the symptoms rather than the underlying root problems."
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