• The landscape of obstacle course racing is constantly changing, and the sport becomes more challenging and exciting with every new event and obstacle.
• From training to pre-race preparation to the race proper, and even post-race, there are tweaks you can make to improve your overall performance.
• Upping your OCR game is all about maintaining good physical and mental habits and creating new habits to progress and push yourself further.

Obstacle course racing is rapidly growing in popularity. It only makes sense that the OCR community would grow along with it, as well as the complexity of the courses and the obstacles themselves. The old classics like mud crawls and warped walls definitely aren't going anywhere, but now, new elements are included to make them a bit more challenging. They're complemented by innovative new obstacles like the Super Fly, featured in the Warrior Dash, where contestants must balance on a hanging platform and zip between two towers.

Whether you're a seasoned professional or an obstacle course racing newbie, there's always something to learn, or some aspect of your race game that can use a little improvement. Some of these tips and tricks can make a surprising difference in how you perform on the day of the race. Are you taking the time to revise your training plan after every event? How about bringing packets of energy gels with you on the course? How about making sure you have the right gear? Now might be the time to get started.

Wear the right shoes 

Take it from three-time OCR World Champion Lindsay Webster – the right footwear will make a world of difference in your trek to the finish line. Lindsay says that between grip and drainage, grip should be your top priority. Some water retention will weigh your shoes down, but it's more urgent that your shoes don't fail you on slippery terrain. She also stresses the importance of stability and durability, since, like your body, your shoes will go through a lot each race.

Dress light

When picking out your perfect race day outfit, less is always more. Cotton is a big no-no because it absorbs water and doesn't keep its shape once it gets damp. Instead, opt for dry-fit and compression gear. You'll feel more comfortable even as you get grimy, and your joints will recover more quickly from the stress. Matching team outfits don't add to your strength or endurance, but they're fun to wear!

Come prepared

The obstacle course race tips for what to wear are only one part of your preparation. Depending on the course you're running, you may also need gloves (for climbing and hanging from monkey bars) or eye protection, and some plastic bags to stash your used clothes and shoes in after the race. Brandon Blondeau of the North American Spartans recommends having a few packs of energy gels on hand because the turmeric in it has anti-inflammatory effects which help relieve cramps and aches. Don't forget to stay hydrated, too, not only during the race but before and after, as well.

Bring your friends 

As the old adage goes, the more, the merrier! Having a group of people to sign up with encourages everyone to have accountability while training. It's also a great way to bond with your family, friends, or officemates. If it's your first obstacle course race, you can also tag along with a friend who's already gotten into OCR. Talking through it with them will make things less intimidating and more exciting. Remember that camaraderie is important in obstacle course racing, and many races are made to encourage collaboration, so there's no shame in asking for a boost when you need one.

Visit an OCR gym

An OCR gym will give you a pretty true-to-life experience before the actual race. Some gyms offer group fitness classes specifically designed to improve your OCR performance. The truly committed may want to seek help from a certified coach who can offer a training program tailor-fit to help you conquer your next OCR event. If you can't find an OCR gym in your area, start small by visiting any gym that has a rock climbing wall and work on your grip and forearm strength.

Train on rough terrain

Many obstacle course racing tips revolve around running, and for good reason. Every obstacle course race will, by definition, require you to run. Ditch the well-paved trails and instead try to replicate the rugged terrain you're going to encounter on the big day. When it comes to the roughest, most difficult terrain, think like a biker: look ahead and pick a line to follow. Your best bet is the one that looks the clearest, fastest, and most stable. You can use this same strategy for the race itself.

Know how to handle technical descents 

While uphill runs call for a good amount of stamina and power, downhill descents can be tricky on the technical side. To tackle steep hills efficiently and injury-free, lean forward a little and kick your feet upwards towards your butt as you go. This can be scary at first, but it will lengthen your stride and protect your knees from getting hurt.

Be strategic about difficult obstacles

Obstacle course racing is all about roughing it up outdoors, but there are ways to prepare while chilling at home, as well. Do some research on what obstacles to expect on race day and watch videos online to get an idea of what you're up against. If it still looks daunting when you're facing them in real life, watch how others do it first and take cues from them, or ask for help from your teammates.

Do grip training

It may not look or feel as intense as running or lifting weights, but grip training can actually make or break your OCR performance. Many obstacles require a combination of strength and grip, so be sure not to take it for granted, whether that means training to grip tight between your fingers and palms or training to hold on to something for a long time.

Load up on carbs 

You'll need plenty of energy to make it all the way through your OCR event, so load up on carbs, especially in the three days before the race. While some athletes choose to binge on pasta before a big game, foods like sweet potato and oats are a "cleaner" option to stock up on liver and muscle glycogen. Aim for 5-10 grams of carbs per kilogram you weigh in the days leading up to the event, and 3-5 grams of carbs per kilogram in the last few hours beforehand.

Plan ahead for your post-race

With all the preparations to make for doing the actual race, it's easy to forget that you also need to be ready for what happens after your cross the finish line. Celebrating your victory won't be nearly as fun if you're suffering from hypothermia. It's an absolute necessity to have a set of warm, dry clothes to change into immediately after you wash off. As much as you might want to collapse after finishing the race, you need to get cleaned up and warm before you stop to rest.

Always work on technique

Good technique will maximize the strength and endurance you've built up without wearing you down. Ask specialists or any of your fellow enthusiasts for obstacle course racing tips, even for obstacles that you've already successfully overcome. These will come in handy for tackling familiar obstacles more effectively and taking new obstacles head-on.

Have a training plan that suits you 

If you're serious about OCR, a proper running routine is foundational to your training. Competitive OCR enthusiasts run at least three times a week, with variations in terrain and pace. This should be paired with strength training, with emphasis on upper body strength. As your goals change, so should your training plan. Simply take note of areas you're weaker in and incorporate them into training for your next race.

Know your hard limits

Pushing boundaries is a big part of OCR, but doing too much, too soon can be dangerous. Aside from the risk of injury, you might get discouraged when you feel that you're not improving as quickly as you'd hope. Be fearless but also be realistic. Pace yourself, have a solid (but not overwhelming) training plan, and stick with it.

Enjoy yourself

You've signed up for a suffer fest, so you may as well embrace the pain, mud, sweat, and heat that comes along with it. Make the most of the experience and keep smiling through the discomfort. Happiness is infectious, and it looks great in the pictures and videos, too!

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