​Several historical manuscripts discuss the importance of other workout routines that improve swordsmanship. We have already discussed De Re Militari but another manuscript covering workout routines for swordsmen is the Poem of the Pel. In that poem, it discusses: 

I think many of us would agree on the health benefits running provides and how better cardio could help our fencing. But here is the thing, it is one thing to point to manuscripts and say “this is why we should run”, it's another to do it.
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Today, we will discuss my personal experience with running and HEMA. But don’t just take my word for it! We have a special guest writer. Beau Hulgan, multi-medal-winning HEMA competitor, good friend to Funky Buckler, and all-around great guy, will also be sharing his experience with running and HEMA.

I was a runner before I was a fencer. Throughout high school and college, I competed in various sports like Cross Country, Track and Field, and Triathlon. However, when I started HEMA, my running took a backseat. On top of that, ankle instability led to multiple injuries, making running consistently even more challenging.

After my surgery, I began running and training for 5Ks again. As my pace improved, I noticed that my fencing became snappier and quicker, and the added cardio allowed me to compete at a higher intensity for longer periods.

A teammate and I began training for my first half-marathon in over ten years. Most of the training focused on increasing my total mileage, and all my workouts revolved around my long run. I stopped training for pace because getting enough miles in a week to avoid injury at the race was the name of the game. During this time, because all of my workouts for the week revolved around prepping for my weekly long runs, I felt my fencing feel more sluggish. In biomechanical terminology, my slow-twitch muscles were building at the expense of my fast-twitch muscles.
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However, now that the half-marathon is complete, I have pivoted back to training for pace and racing 5Ks. The mileage base I built during the half-marathon has led to longer runs at increased paces. So my big takeaway is that adding a half-marathon once a year, outside of HEMA tournament season, will help improve my quick-running training, which directly contributes to my fencing.

After winning gold at Gessellen Fechten 2022, someone made a comment, “It was so quiet. All we could hear was your breathing.” I watched the replay with the sound on, and sure enough, even on tape, I could hear myself blowing hard through the mask. Someone else said, “I was worried about you wearing out; you were breathing so hard.”
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The ironic thing was, the week before that tournament, I ran a 13.1-mile Spartan Race. I won two gold medals at GF 2022. The next week, I would compete again in a HEMA tournament, followed by a CrossFit-style competition the week after that, and top it all off with a full marathon the week after that… so no, I was not tired.
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That wasn’t the last time someone commented on my breathing hard through my mask, mistaking it for windedness. On the contrary, breathing like that was something I learned through run training; deep breaths in, hard blow out, slow and steady. My run training kept me in shape enough to compete at high-level tournaments without becoming exhausted. I owe most of my success to that training because staying in shape is an integral part of being a winning fighter.
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When I started HEMA in 2018, I had already run a handful of Spartan races and sponsored 5ks.  I was training for my first Spartan Beast, a half-marathon mud run.  I was also no stranger to competition, having fenced in college.  So, in my first HEMA tournament, I entered 3 different weapons, unbeknownst to me that would set a precedent for my career to come.
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And indeed, if I could afford it, every HEMA tournament I entered in as many events as I could. Because why not?  I was there to compete, I wanted to fight.  At Olympic fencing tournaments, you usually have only one round of pools, then go to DEs.  So in one event, you really don’t fight that much.  
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I thought it would be the same for HEMA.  But pre-pandemic, a shift began away from a single round of pools to at least 2 rounds, with the intention that people could get more fights in. Which was fine with me, since I was already getting as much fighting in as I could with multiple weapons, but I began to notice something else: I rarely fought the same people with two different weapons.
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Most fighters were hesitant to fight multiple weapons, and I really didn’t understand why.  The more tournaments I went to, the more I understood: not everyone was in the greatest shape.  
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I noticed fighters were winded after every bout, huffing and puffing by the end of pools, sweating profusely after the first round of DEs, and collapsing after being eliminated.  The fighters who weren’t struggling were the ones who made it to the finals.  Mostly because they were in good shape or knew how to conserve energy.  

As for me, my training outside of HEMA was paying off.  I could fight with multiple weapons, advance to multiple quarter-, semi-, and final matches, and keep going if I wanted to.  In a fight, it became obvious very quickly who was winded and who was in shape.  I could draw matches out, use my patience, and bait opponents into exerting more energy than necessary.  I could wait them out until they became tired or impatient, and while they were distracted by their exhaustion, I would strike. Then move on to the next round, still with a lot left in the tank.  
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This is not to say the key to winning is fitness, but it certainly helps. Skill and knowledge play an important part, for sure.  You need to know how to react, feint, parry, use angles, and do blade work.  But I’ve also fought really good fighters who just can’t go the distance. If you go far enough in a tournament, you will fight more than anyone else. That’s just how it works.  And at the higher levels, whoever is most fit and less exhausted starts with an advantage.  Not to say it’s the only advantage, nor does staying fit guarantee a win, but staying fit and training cardio will get you farther than you think.  
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This is also not to suggest you should start marathon training to prepare for HEMA.  I tried it; it wasn't fun. Ran an ultra-marathon; won’t do it again. But you should consider some light cardio, even just 2-3 times a week, to avoid getting too winded.  
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What does that look like?  The easiest is obviously running.  There are a multitude of running apps and running routines out there in the multiverse. I started with a Couch to 5K app, but you can also do a quick Google search and find a routine for you.  
Running doesn’t have to be the only thing to help, though. People have bad knees or ankles, so they need a lower-impact approach.  Swimming would be ideal, but not everyone has access to a pool, a lake, or a place to swim.  Biking is also a great exercise.  Get on a bike and just go.  Ride around for 20-30 mins, get the sweat running. Nowadays, there are also all kinds of aparati you can hook on your bike to ride inside too.  Of course, there are also all sorts of treadmills, assault bikes, rowing machines, and ski machines to get your heart rate up, but those are expensive and take up a lot of room.  
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If nothing else, walk.  Walking has been proven time and time again to be the lowest impact and long-term most beneficial exercise you can do.  Just get up and go.  Or incorporate it into your everyday.  Park farther away than you normally do, take stairs instead of the elevator, and walk around the block at dusk.  Just get up and move.
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I can only attest to running. That sustained movement, finding a cadence, finding a rhythm, getting comfortable, and learning how to breathe.  
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That circles us back to HEMA.  The reason I was breathing so hard that even on the fight replays, you could hear me is that I was utilizing my breathing rhythm while fighting.  I’d become so used to how I breathe when running that I didn’t realize I was doing it while fighting.  I will say the mask created breathing resistance I didn’t expect.  I may have been breathing harder than normal just to get more oxygen in, and breathing into the mesh made a sound louder than necessary. Learning to breathe with the mask on wasn’t a great adjustment, and I could carry on my marathon running breath cycle easily.
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I ran my ultra marathon in Spring 2023. I stopped training hard outside of just doing HEMA.  That November, I competed in the Tournament of Defense, where they piloted a continuous 3, 3-minute round rule set.  I chose to use a rapier and a small Viking-style shield.  If you’ve ever fought with a Viking shield, you know how deceptively heavy they can get after a few rounds with one. Despite my dumbass choosing the heaviest weapon set in the tournament, I still made it to the gold medal match against Vince Dominic.  At that time, Vince told me he ran a 5K a day. I was lucky if I was running twice a week or sparing the same amount, but obviously, there was some holdover from my training. By the end of the 3rd round, Vince was struggling to stay on his feet, and I was struggling to hold on to the shield, but we both made it to the end.  That would not have happened if either one of us weren’t consistent runners. (Vince won the match by the way).
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In closing, if you hear someone breathing heavy through their mask, it doesn’t necessarily mean they are tired.  In fact, I would encourage big breaths in and out, and keep the rhythm.  Running is the easiest way to keep your cardio up, but not the only way.  Work on a light cardio routine to improve your HEMA.  No, running will not guarantee getting to the top, but if you get in a match with someone with a similar skill set to yours and you are in better shape, you are more likely to win.  ​

Beau and I's experience with running and HEMA is just a small sample of the people who use additional workouts to improve their fencing. Some people do not like running, so they use biking or swimming to build their cardio. So what are your experiences? I would love to hear from you all as we continue to work together in improving our overall fencing.

De Re Militari is a collection of manuscripts written around the 5th century by Flavius Vegetius Renatus. The manuscript covers numerous military topics, including leadership, training, discipline, tactics, and more. The four-book manuscript was incredibly popular throughout its time and well into the Middle Ages. In fact, even today, military scholars find value in De Re Militari. But could it benefit a fencing master like the ones who authored some of the foundational manuscripts of HEMA?

Today, come along on my journey as I highlight some key takeaways from De Re Militari through the lens of a High Medieval fencing master. What lessons would I apply if I were paid to train people for judicial duels? I will be using the 2019 translation of Vegetius’ work edited by Harper-McLaughlin Adet, which includes all four books, so come along as we explore this interesting topic!

Before we can begin exploring the manuscript, it is critical that I set the stage for the lens through which we will read. I will be reading this book as if I were a fencing master paid to train people for judicial duels, similar to Fiore dei Liberi or Hans Talhoffer. I will also assume I am following the judicial duel bylaws as described in the Saxon Mirror, which provide a period of time to work with a client before their duel.
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I will also not be exploring the value of this manuscript from a general combat perspective or a knightly one. After all, the popularity of this manuscript throughout history speaks for itself in its military value.
So enjoy this fictional tale of notes from a High Medieval fencing master decomposing De Re Militari for application to his profession!

Vegetius opens his work with “The Selection and Training of New Levies” and focuses on what makes good soldiers. Right off the bat, we have our first piece of sage wisdom: “Achieving victory in war does not depend entirely upon numbers or simple courage; only skill and discipline will ensure it.” Fortunately for me, in nearly all judicial duels, at least in the Holy Roman Empire, I will not need to worry about numerical disadvantages. However, the success of my pupils is a direct reflection of my tutelage. If I am going to take a client, I am going to want to ensure that they have the potential to win. After all, you never hear the other fencing masters bragging about the clients they trained who lost, but the people of the towns certainly know. Based on Vegetius’ advice, I will focus my efforts on clients who show skill and discipline. Only they will be worth dedicating my time to.

Along with skill and discipline, the client's physique must also be considered. While weapons may equalize some parts of a fight, there are still physical advantages some may have over others. Vegetius says that quality recruits “have a lively eye, should carry his head erect, his chest should be broad, his shoulders muscular and brawny, his fingers long, his arms strong, his waist small, his shape easy, his legs and feet rather nervous than fleshy.” Before I take a client to train them for their duel, I should gauge their physical attributes to see if they have precursors of qualities that Vegetius highlights.

Vegetius also describes professions of levies that should be avoided. Interestingly, people like fishermen and bird hunters are to be omitted from service. This is certainly something I should keep an eye on. Afterall, how one makes their money may reflect some of the skills and discipline they have.

Another interesting idea is the concept of not giving someone a military mark until they have proven worthy. As Vegetius puts it, “Because many, though promising enough in appearance, are found very unfit upon trial.” Maybe I should test my clients before I sign any contracts to work with them. Just because they look to be quality, does not mean they have the mindset required to thrive in a duel.

Points of emphasis are made on the initial training to exercise daily, to run, and to swim (weather permitting).  These are all good aspects that I should incorporate into my curriculum for preparing my clients. It does them no good to know how to swing a sword if they do not have the heart and lungs for the activity.

A fascinating detail that Vegetius makes is on the use of round shields and wooden swords that are twice as heavy as the ones they would be using. He even goes on to explain how training with the pell with these heavier tools is good for soldiers and gladiators. What are my clients if not the contemporary equivalent of the Roman Gladiator?
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Curiously, Vegetius says to teach the thrust over the cut with the sword. He highlights that the Romans mocked those who trained to use the edge of the sword and that a cut delivered even with force hardly kills. There is certainly some truth in that a thrust is more likely to end a duel, but is a maiming blow with a sword, not just as valuable in a duel? I know some masters who emphasize the cut while others emphasize the thrust. For me, it depends on the weapon and the style in which my opponent is deploying against me.

This book covers the establishment and organization of a legion. Vegetius even explores the difference between the Roman legions and the Auxiliaries they deployed. If I were to be employed as a captain of a guard or even lead my own Condottieri division, I could see great value in this book of Vegetius. However, most of this book does not seem applicable to training my clients.
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However, Book II does include an entire section on the drilling of troops that I find fascinating. Vegetius advises training troops in the morning and afternoon, and highlights training with a wooden sword. Troops are to train against “imaginary antagonists on all sides and to aim at the sides, feet, or head, both with the point and edge of the sword.” It is true that I must prep my client for all sorts of scenarios before they enter their duel. You never know what an opponent may deploy against you, so prepping accordingly is critical.

This book is all about dispositions for action and includes things like the size of an army, encamping armies, crossing rivers, and more. One of these sections covers “Means of Preserving It in Health”. It goes without saying that a proper diet for my client and myself is a cornerstone of success. A fantastic quote from Vegetius is “…Little can be expected from men who have both the enemy and diseases to struggle with.” I must ensure my client is eating well. I should familiarize myself with the four humors if I am to better monitor my client’s health while I am under contract with them.

“It is essential to know the character of the enemy and of their principal officers…” Well said, Vegetius! Training my client in martial combat for their duel is not the only way I can help prepare them. It should be easy enough to learn about the opponent they will face. After all, this is a judicial duel and legalities in the proceedings. However, I should invest in learning who they hired to train them for this duel. If I know my client’s opponent and who is training them, I may be able to focus my client’s training on techniques and tactics their opponent will deploy. Discretion in this matter is of the utmost important. I can only imagine what it might do to my reputation if another Fencing Master knew I was gathering information on them or their client...

Venetius also makes a point to say we should learn from others. I think this is an excellent idea to improve my own technique and what I can share with my clients. I have heard tales of some fencing masters who traveled great distances, and at great expense to themselves, to learn from various masters to hone their skills. This is something I should do as well. It is always good to get other perspectives on my trade.
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Finally, Book III includes the statement that “men must be sufficiently tried before they are led against the enemy.” It is my duty as their fencing master to test them and hone their skills. I do not want them to encounter a technique they have not seen before in their duel when it matters most. I must add variety and creativity to what I train my clients in order to maximize their chances of success.

​The last book of De Re Militari discusses defenses, sieges, and naval warfare. In truth, I did not find much value in this book in regard to its application to judicial dueling. However, I did come across a word I liked the sound of: Obsessi. It is the Latin word for siege. It has a nice ring to it, and I may name a category of techniques after it…

There is so much we can learn from contemporary manuscripts about our normal fencing sources. De Re Militari was almost certainly read by some of the minds behind our sources, given its popularity, and it was fun to try to view the work through a lens it may not have been intended for.
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I hope you enjoyed this fun little exercise in diving into the mind of a fencing master and what they might consider important when prepping someone for a duel!

Funky Buckler is kicking off the year right with an exciting announcement. I have partnered with Ashley White of Appalachian Sword Club to bring you fun HEMA-themed clothing, stickers, and more! All proceeds of the Funky Buckler store will go to the artist, so check out the Funky Buckler Store today and support a creative artist in our HEMA community.

​My name is Ashley White, and I am an independent artist inspired by medieval illuminations, historical fighting manuscripts, folklore, and the art and symbolism of ancient civilizations and cultures.

For over 20 years, I have studied and taught martial arts while exploring creative disciplines such as music, visual art, dance, and performance. These experiences have shaped my understanding of movement, rhythm, storytelling, and form.

I've always found meaning in expressing ideas and stories through art. Sometimes this honors historical narratives and traditions; other times, it blends history with modern humor and memes.

This journey began when I designed a logo for my HEMA club. From that starting point, a deeper study of history and illuminated manuscripts propelled me to create a body of work spanning apparel, stickers, tattoos, and patches—each piece rooted in history, movement, and storytelling. As my work continues to evolve, I make it clear that every collaborative project has a mutually defined completion point, ensuring a transparent and positive conclusion to each creative engagement.