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Obstacle Training Guide: How to Train for the Lily Pads

Are you planning on running the 5K Foam Fest this year? If so, then you’re in for a treat! We have a bunch of fun and challenging obstacles ready for you to tackle, including the one that we call “Lily Pads”. This popular obstacle consists of a series of large magic carpets that have been laid across the water. The goal is simple: make it from one side of the carpet to the other. There’s just one problem: it’s wet and slippery. You’ll need quick feet and good balance to get across those carpets without falling!

For some people this is one of the most difficult activities at the race, so we’ve prepared a guide to help you train for it properly. There are a few different training exercises that could come in handy for the Lily Pads, but you’ll probably get the most out of those involving running and balance. Now, let’s learn how to train for the Lily Pads!

Running Exercises

One of the best ways to train for the Lily Pads is by running. This will get your heart rate up and build endurance, which will help you move quickly across those slippery magic carpets! Try adding some of these running exercises to your routine in the weeks leading up to the race.

Interval Training

This type of training alternates between periods of high-intensity and low-intensity activity. For example, you might sprint for one minute and then jog for two minutes. This is a great way to build endurance and prepare your body for the Lily Pads obstacle.


Meaning “speed play” in Swedish, fartleks are a more informal type of interval training where you simply pick up the pace whenever you feel like it. This is a great way to add some variety to your running routine.

Tempo Runs

A tempo run is a sustained, moderate-intensity run that lasts for a set period of time. For example, you might run at a tempo of six minutes per mile for 20 minutes. This is a great way to improve your running speed and stamina.

Balance Exercises

In addition to running, it’s also a good idea to focus on some balance exercises. After all, those magic carpets can be slippery, and you probably want to avoid falling while you’re making your way across! Try adding some of these exercises to your routine in the weeks leading up to the race.

Single-leg Deadlifts

This exercise works your hamstrings, glutes, and core. To do this exercise, stand on one leg and lower your body until your other leg is parallel to the ground. Be sure to keep your back straight and your core engaged throughout the movement.

Calf Raises

This exercise works your calf muscles. To do this exercise, simply stand on your toes and raise your heels off the ground. And again, keep that core engaged — a strong core is key for good balance!

Final Thoughts

We hope this guide has helped you understand how to train for the Lily Pads obstacle at the Foam Fest. Just remember to focus on running and balance exercises in the weeks leading up to the race, and you’ll be sure to cross that finish line with a smile on your face! We’ll see you soon!

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