Pulse Journal
Everything you need before, during and after you race
Guides to every race on the calendar and articles on health, nutrition, rest and travel, written so you reach the start line with everything sorted.
Race guides
Dates, formats, course, getting there and packs for every Spartan and DEKA on the calendar.
DEKA Alicante 202631 October and 1 November 2026 · AlicanteSee the guide →
DEKA Tenerife 202621 and 22 November 2026 · TenerifeSee the guide →
Spartan Tenerife 202628 and 29 November 2026 · Puerto de la CruzSee the guide →
DEKA Torremolinos 202727 and 28 February 2027 · TorremolinosSee the guide →
DEKA Toledo 20276 and 7 March 2027 · ToledoSee the guide →
DEKA Barcelona Primavera 202720 and 21 March 2027 · BarcelonaSee the guide →
Getting started
What each race is, which format to pick and how to prepare for your first one.
First SpartanYour first Spartan Race: which format to pick, what the course is like, what to wear and bring on the day, and how a Pulse pack sorts out everything else.Read →
What is DEKAWhat DEKA is, how its 10 zones work and how DEKA FIT, DEKA MILE, DEKA STRONG and Teams differ. Find out which to start with and where to race DEKA in Spain.Read →
First 10KAn 8-week plan to run your first 10K: from walk/run intervals to running non-stop, how to tell you are ready, and how to pace yourself on race day.Read →
Race-day checklistBib, clothing for the weather, shoes, fuel, water and a post-finish bag: the checklist for your road race, Spartan or DEKA, so you forget nothing.Read →
Health
What to check before you race so you reach the start line with peace of mind.
Heart checkWhat the Cardisio heart check involves, how the resting test works and why to do it before a Spartan or DEKA. A few minutes, no effort, report in Pulse.Read →
Sports medical check-upWhat a sports medical check-up usually involves, who should think about one and when, and how it differs from a quick screening. Always talk to your doctor.Read →
Running injuriesKnee, shin, Achilles, plantar fascia and ankle: why the most common running niggles appear and which habits help prevent them. General info, no diagnosis.Read →
Running in the heatHow to train and race in hot weather: acclimatisation, timing, clothing, sensible drinking, pacing and the warning signs that mean you must stop and get help.Read →
Nutrition
What to eat before, during and after an obstacle race or a DEKA.
NutritionWhat to eat before, during and after a Spartan or DEKA, why you should try nothing new on race day, and how the Pulse personalised supplementation plan works.Read →
NutritionHow to eat in the week before a 10K, a marathon, a Spartan or a DEKA: familiar meals, more carbs at the end, the night before, eating out and alcohol.Read →
HydrationHow to arrive hydrated without over-drinking, drink to thirst, use the aid stations and rehydrate at the finish. General information, not medical advice.Read →- NutritionWhen to eat before a race, which foods tend to sit well, what to avoid, coffee and how to rehearse it. General information, not medical or nutrition advice.Read →
Rest and recovery
Sleeping well the night before and recovering after: the part of training nobody sees.
RestWhy your hotel is part of race prep, what to look for in a hotel for runners and how to sleep near the start of your Spartan or DEKA with the Total pack.Read →
Sleep before a raceWhy a restless night before a race is normal and rarely decides the result, plus how to sleep better: routine, nerves, hotels, early starts and naps.Read →
Taper weekWhat tapering is, how it changes for a 10K, a marathon or a DEKA, why phantom pains show up and what to do in the last 48 hours before you race.Read →- RecoveryWhat to do after the finish line, how to recover between two races on a Trifecta weekend, and how Pulse helps: a nearby hotel, protein and priority lines.Read →
Travel and race weekend
Transfers, queues and companions: how to plan the weekend so racing is all you think about.
TransferHow to get from the airport or station to your Spartan or DEKA without driving or hunting for parking, and home again without driving tired. See the races.Read →
Race travelWhen to arrive, where to stay, how to reach the start, what to pack in your hand luggage and how to get home: a race trip planned so nothing catches you out.Read →
Priority PassWhat the Pulse Priority Pass gets you at a Spartan or DEKA: queue-free bib pickup at a reserved slot and priority lines for recovery and food. See the races.Read →
CompanionHow to plan a Spartan or DEKA weekend with a companion: where they can watch, what to do while you compete, and how to share a room and Pulse services.Read →
Club Pulse
Your results, your times and your progress, race after race.
- Club PulseHow to read your race splits, why comparing editions of the same race shows real progress, and where to find your results and the DEKA leaderboard in Pulse.Read →
Reading your resultsGun time or chip time, overall and age-group positions, splits and pacing: learn to read your race results and turn them into a plan for your next race.Read →
Comparing editionsWhy running the same race again is your fairest benchmark, what changes from one edition to the next, and how to read your splits to set a realistic goal.Read →- Season goalsPick one main race, place a few secondary ones, leave room to recover and use your past results to set realistic goals for your next racing season.Read →
