Obstacle Course Racing for Runners

Written by Vincent Hughes and Brandon Hey

Today’s Tuesday Tip is about Obstacle Course Racing – Spartan, Tough Mudder, Savage Races, etc. are all races that involve a combination of running between various obstacles and then completing the obstacle. The obstacle can be anything from a rope wall, rope net climb over, a barbed wire net to climb under, dunk wall, rings or monkey bars to traverse or a fire to jump!! There can be as few as 20 obstacles and as many as 30 obstacles depending on the race.

Because the races range from a 5K to Half Marathon in length, running is a good prerequisite for having a good race. Practicing quick accelerations and decelerations helps you to run quickly between obstacles.

Spartan races are available in a variety of distances and physical hardness levels. The races are also available in the stadium format that takes place at a sports field or the open field format which takes place at a Farm or Ski resort. If you select the open field form, be prepared to get muddy!

Another way to prepare is to watch any of the numerous training videos that cover how to conquer the various obstacles.

In all cases, do your training and then on race day, just have fun.

Here are some exercises and training methods that can help you prepare for an obstacle course race (OCR):

  • Grip strength – rope climb, Hercules Hoist, Monkey Bars

Many obstacles require hanging from or traversing difficult structures, so grip strength is important. You can use ropes or towels to enhance grip strength when doing pull-ups or rows.

  • Core strength – Barbed Wire Crawl, Hercules Host, Z Wall

A strong core can help you with balance and keep you going during crawls and cargo net hauls. You can try core exercises like sit-ups, push-ups, and planks, as well as medicine ball squats, weighted lunges, and step ups with weight.

  • Clock lunges

These lunges prepare you to step and bend in various directions. You can do 2 sets, resting 30 to 60 seconds between sets.

  • High-intensity interval training (HIIT)

HIIT is a good way to prepare for an OCR that requires short bursts of running at a high intensity.

  • Pull-ups – help with Monkey Bars, Rope Climb, any of the climbing obstacles

Pull-ups are a conditioning exercise that can help build upper body strength.

  • Box jumps – helpful with any of the climbing obstacles

Box jumps can help prepare your body for obstacles that require jumping, and can also help condition you for burpees.

  • Burpees

Burpees are a full body exercise that can help improve your cardio health, burn calories, and make you stronger.

OCR races can vary, so it’s a good idea to be ready for anything. You can use a variety of resistance types, such as barbells and kettlebells.


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