Like other runs, there are a variety of OCR distances that match the skill and preference of runners. They can be as short as five kilometers or as long as 26 kilometer. Races like the Conquer Challenge PH include a special 1.5 kilometer course for kids. The difference between a marathon and an OCR event is that the latter is dotted with obstacles to test participants' strength, speed, and endurance all at the same time.

What kind of obstacles can I expect?

There are four main skills that you'll need to finish an obstacle course race: running, lifting, climbing, and crawling. The real challenge is using these skills in the extreme environments that contestants in OCR events must endure.

You'll need all your upper body strength and grip to climb muddy tire walls and monkey bars. Wading or swimming through icy water may also be necessary at some point. Some courses will require you to run through fire or get electrocuted. If you can take all of that and still move quickly and efficiently – or if you're at least willing to train for it – then you can handle any obstacle that might be thrown at you.

Is OCR a team sport?

"Yes" and "No". Some OCR events are individual challenges, and others are cooperative; it all depends on which race you choose.

Obstacle course racing will put you up against your mental roadblocks, your fears, and your personal goals and achievements. It's a challenge that you set for yourself. OCRs like the Ninja Warrior are a test of speed. Contestants run the course one at a time, trying to reach the finish line in the quickest possible time.

However, some races will require you to help other runners overcome their own hurdles. For example, successfully completing the Tough Mudder will require teams to work together. It's important for runners to play it strategically and support each other, whether that means pulling a struggling teammate over a wall or just keeping morale high with vocal encouragement.

Is obstacle course racing safe?

All sports have varying degrees of risk involved, including obstacle course racing. This is why all participants are strongly recommended to train properly for the event.

Roughing it 

It's unlikely that you'll finish an OCR event without marks or “OCR kisses” on you. Even the toughest and most experienced OCR enthusiasts cross the finish line with some new scrapes and bruises.

Still, you can be assured that responsible organizers will create a sturdy course and have emergency assistance nearby in case of an accident. Your training will also come in handy in this regard: If you know how to navigate the obstacles, you'll be much less likely to sustain injuries. The best advice is to train with your personal goals in mine, know your limits, stay hydrated and be well rested on race day. This common sense approach will ensure your optimum enjoyment of the race.

Playing nice

It's natural to get competitive on race day, with all the adrenaline pumping for participants and spectators. That said, the OCR community is about growth, mutual support and fun. In order to maintain a healthy competitive environment, organizers will monitor the event for incidents of harassment or altercations and remove the offenders.

Do I need to train for obstacle course racing?

Training gives you a competitive edge

Some first-timers jump right into OCR with no training, with only a handful of friends and a lot of energy. Many of them manage to finish the course, but having a proper training program makes OCR easier and more enjoyable.

Training is also vital when stakes are high. In 2011, Spartan Race co-founder Joe De Sena offered $100,000 to anyone who could win all 16 races that year. Whether you're after a hefty sum of money or legitimate bragging rights, training is a key part of preparation for your race.

Training is good for you whether you race or not

OCR training has a positive impact on your life beyond the walls and trails of the obstacle course. The physical activity improves your blood circulation, which in turn makes your other organs work better. You'll burn fat and tone your muscles, as well.

Training is good for your physical and mental health, giving you sharper focus and more self-confidence, which are useful for OCR events and for life in general. There's no downside to it.

Sample Workout of the Day (WOD)

Beginner WOD

This routine is perfect for someone who's just beginning and wants a head start in OCR.

• Start with a quick warmup: 30 jumping jacks, 30 seal jacks, and 30 high knees.
• Move into dynamic stretching.
• You can engage your core with a bear crawl by doing a plank and crawling forward and backward using opposite hands and feet.
  1. You can also do an inchworm: Stand with your feet hip-width apart, bend forward, touch your toes, and gradually walk your body into a plank. Once in plank position, drop your hips and lean your head back, get back into position, and do it in reverse until you're standing again.
  2. If you do just one stretching exercise, make it the world's greatest stretch. Do a lunge with your left leg, then put your right hand on the floor next to your left foot. Rest your left elbow on the floor inside your left foot. Square your hips and keep your back straight. Move your left hand to the other side of your foot and twist your body to reach upward
  3. You're now ready to get into your circuits. Do ten reps each of scaled-down pushups, squats, and TRX rows. TRX rows are great for strengthening back muscles. You do them by straightening your body and, keeping your arms straight, walk forward until you feel tension in the TRX straps. Move your shoulder blades back and down, and pull your torso inward. After this stretch, lower your body back to the starting position and begin again.
  4. Running is an essential part of OCR, so be sure to get in a 5km-7km run during your workout. Practice for some obstacles like hurdles, the sandbag carry, and the 6-foot wall so that you can approach them with confidence on the day of the race.
  5. Don't forget to do another round of stretching at the end of your training session to cool down.

Intermediate WOD

The Intermediate WOD is more intense than the Beginner WOD; it's for those who want a bigger challenge and a bigger edge.

• Warm up with a 200-meter run, butt kicks, and some A-skips.
• Stretch out your legs with walking lunges, an inchworm, and the world's greatest stretch. You can also incorporate crab walking and good mornings. A good morning stretch is a great workout for your back muscles and hamstrings. Be mindful about the arch in your lower back while you do it, because if you don't maintain it, you may hurt yourself.
• Every Minute on the Minute (EMOM) workouts are fantastic for maximizing the entire session of your training. EMOM means doing something at the beginning of every minute and then resting the remainder of that minute. It's simple yet efficient. Use the EMOM principle to do a 40-second dead hang, 15 squat jumps, 20 push-ups, and 15 sit-ups.
• Get in some time on the gymnast rings and the slippery wall, and try out the rope climb to prepare for the real thing.
• End your workout with some more stretching.

Advanced WOD

Fitness junkies and long-time OCR enthusiasts will want to up their training game. This workout is for runners looking to do exactly that.

• Kick your session off with three super sets of ten box jumps or box step-ups, some Russian twists, a wall sit, ten single-leg reaches, and leg raises.
• There are ideal exercises to do before practicing for a certain kind of obstacle.
  • Before going up and over a wall, do five slow frog squats.
  • For obstacles that require pulling, do five hand release push-ups.
  • For climbing obstacles, do 20 high knees.
  • Other climbing obstacles like the weaver and the bridge call for 20 sandbag toe taps before the actual climb. The world of OCR has a place for everyone. It welcomes both casual and serious runners. Whether you're flying solo or getting the gang together for a fun day outdoors, there will be a race for you. No matter if the walls and hurdles seem impossible at first - with the right training, there's no obstacle too difficult or scary to overcome.
  • As always, give your muscles a good stretch to cool down afterwards.

The most basic requirements for conquering OCR are simple: sufficient preparation and a can-do attitude. If you can combine those two things and show up at the starting line on race day, then OCR is definitely for you.