“A journey of a thousand miles starts with a single step” – Lao Tzu
Thinking about doing your first obstacle course race? Go for it! Obstacle course racing is a very fulfilling and rapidly expanding sport today. OCR is reeling folks in from all walks of life, ages, and fitness backgrounds. From a wide spectrum of distances to diverse course types, the world of obstacle course racing has something to offer everyone. The purpose of this article is to give you advice on how to prepare for an obstacle course race.
What is an Obstacle Course Race?
An Obstacle Course Race (OCR) is a multi-faceted athletic event where competitors run a certain distance while tackling a series of exciting challenges along the way. These dynamic races can be set in natural or rural landscapes, threading through rugged cross-country trails, or within the urban heartbeat in concrete-jungle stadiums.
The distances? They can span anywhere from a short 2 miler to a grueling 15, with some “ultra” events pushing the envelope even further. The intrigue of an OCR lies in the diverse obstacles that test your mettle, from scaling towering walls and hauling heavy weights to wriggling under barbed wire.
With hundreds of obstacle types, each OCR brand and course brings its unique flavor to the table. Whether you choose the valiant Spartan, the gritty Tough Mudder, the daring Warrior Dash, or any of the other thrilling races, you are guaranteed a phenomenal mind-body challenge. An OCR nudges you out of your comfort zone, testing your limits and pushing your willpower.
Why do an OCR?
You might be wondering, “Why should I swap the cozy embrace of my couch and climate-controlled living room for the muddy trenches, tire flips, wall climbs, and the miles of running that come with an Obstacle Course Race?”
I hear you. I found myself pondering the same question preparing for my first OCR. However, let me reassure you – there is magic in the mud. 15 races and counting later, I can attest that outside of your comfort zone is where the magic happens. OCR is more than just a physical event; it’s an exploration of your tenacity and resilience. It’s about pushing your boundaries and discovering strengths you never knew you possessed. Yes, it’s demanding and strenuous – but this challenge is truly valuable simply because… when you finish an OCR, you feel like you can do anything! You take that inspiring and transcendent feeling back with you to your everyday life and that my friends, is why we do OCR.
So, are you ready to prepare for an obstacle course race?
- Pick a race and sign up! Do it today! Get it on the calendar and backwards plan your training to get ready for it.
- Start training! Ideally you want to give yourself a few months to prepare. On the cardio side, build up your mileage slowly, aiming to peak a week or two before race day. On the strength side, be sure to include total body resistance training and exercises specifically for grip strength.
- Train like you’re going to race. For the running piece, train on terrain that’s similar to the course. If you are doing a race on trails, find some trails to train on and break in your trail shoes as soon as possible. I highly recommend getting trail shoes because they tend to be a little firmer than street running shoes and also have lugs, which provide grip on rocky or slippery surfaces. If you are doing a stadium race, go run STAIRS at least once a week during your training plan.
- How many days a week to train? This will vary depending on your fitness level and schedule but remember consistency is key. Aim for at least 2 strength sessions and 2 runs per week to help you get race ready.
- Taper a few days before race day. When you get to race week, it can be helpful to include a taper, or a purposeful break, as you’re approaching the big day. This will allow your body to recover and replenish as you get ready for the max effort day.
Finally, get out there and go for it! Putting an OCR on your calendar is an awesome way to hold yourself accountable to getting in your workouts each week because it gives you a purpose and a reason to get moving. There is no one right or wrong way to prepare for an OCR but consistency is the key no matter who you are or what type of race you’re getting ready to do. Being consistent in your training allows to keep taking steps forward towards keeping your mind and body healthy and well for the long run too!
Resources
Obstacle Course Race Sites
Trail Running Shoes
Most any trail running shoe will do. Find one that feels good and also has some good treads, aka lugs. Some trail shoes are tailored more for cold or hot weather, so be sure to do just a little bit of research to get the right ones for you. My go to trail shoes for the last decade have been from a brand called Salomon. I like the lace up technology (never comes untied) and ability to bundle the lace clip into the shoe. I also like the firmness of the soles and the extra grippy lugs.
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