Congrats! You’ve decided to make a change and start obstacle course racing. To get you up and running, we’ve compiled some helpful OCR tips and training exercises for you to try!

Tips for Getting OCR Ready - Get in the right mindset, maintain confidence and motivation, pace yourself, be specific and consistent and most importantly… have fun! OCR Training Exercises - Increase endurance, strength, core strength, core and climbing proficiency by following the tips below!

Training for an obstacle course racing event is fun. It helps you get in shape and learn more about your body and yourself. It’s also an opportunity for you to join a community of OCR enthusiasts where belongingness and camaraderie is felt even before the race starts.  

Here are some useful tips to keep in mind as you condition your body and mind for your first try at obstacle course racing.

Tips for Getting OCR Ready

Get in the right mindset

To a casual observer, obstacle course racing may look daunting and intimidating. Obstacle course racers, recalling their initial foray into the sport, say they doubted their ability to make it through to the end of the course. But over time, they were able to conquer their fears and become the people who confidently push themselves to the front of the starting line.

Dump the defeatist attitude and make a habit of encouraging yourself as part of your training.

Maintain confidence and motivation

Aim to push yourself to new heights, but also listen to your body when it tells you that you need a quick break to catch your breath before you continue. Set big goals, but remember that the way to reach those is through achieving smaller, short-term goals along the way.

Pace yourself

You need progression in your workout to build your strength and endurance . You can make the lifting portion of your workout progressive by gradually increasing the weight that you carry. For cardio exercises, simply add more laps or more time. To increase the difficulty of monkey bars and other climbing obstacles, try doing the same exercise while wearing a weighted vest.

At the same time, it's important to know your limits. Many athletes agree that obstacle course racing is an addictive sport. It's easy to get excited and sign up for every race you come across, but try to space out your races, because as fun as they are, they also wear you out physically and mentally. Create a training and racing schedule that fits your lifestyle.

Be specific and consistent

If you already have a regular workout routine, you can make additions or adjustments to better prepare for certain obstacles. While not every obstacle has a counterpart at the gym, there are plenty of ways to get creative -. For example, you might spend part of your workout at the gym and the rest at a local playground practicing on the monkey bars and the crossbeam of the swing set.

In her many years of training, coach and personal trainer Juliana Sproles has observed that "frequency is more beneficial than duration." In other words, you don't need to exhaust yourself every single day; 30- to 40-minute runs four times a week will help your body adapt more quickly than a two-hour run once a week. These short but constant workouts may seem difficult to fit into your schedule, but once you get into the groove of it, you'll become quick to spot opportunities for them.

Have fun

Once your training program is in full swing, you’ll discover which parts of the routine you most enjoy and which ones you don’t look forward to. Find the balance between exercises that you want to do versus the ones you need to do. The latter will depend on your personal training needs.

Some athletes find running monotonous. This is one reason why a lot of runners make the shift to obstacle course racing. To combat the boredom that accompanies distance running, try running with a training group or with a couple of your friends. You can also incorporate some calisthenics into your run, or go somewhere new for a change of scenery.

OCR Training Exercises

Endurance

Running

Running is the most basic skill you'll need for obstacle course racing. Condition your heart and lungs for the big day by running three times a week. If you want to make the most of your run, dare to leave the oval track and incorporate hill training and interval training into your workout.

Heavy carries

Find something heavy and carry it until you can't carry it anymore. Start with weights in each hand and carry them at your side. Work your way up to a 40- to 50-pound duffle bag over your shoulder. Carry it while walking, then while doing walking lunges, and finally a combination of the two ending with four rounds of short hill climbs.

Strength

Pull-ups

You can do pull-ups at the gym or in a park. Start doing them with both hands on the bar. Once you're confident with that, change it up to a double-arm hang that transitions into single arm hangs, changing from left to right until you need to rest. Then hang with your hands facing away from you. Try to change from one to another without coming down from the bar.

Spiderman pushups

Basic push-ups are great for building strength and protecting your shoulders and lower back from injury. Spiderman pushups combine that strength with hip mobility to give you an edge in crawling under barbed wire. To do Spiderman push-ups, get into basic push-up position, and as you lower your body, lift your right foot, swing your right leg outwards and to the side, and try to touch your elbow with your knee. Do the same with the opposite leg.

Burpees

You might have to do burpees not just as part of training but also during the race since they're often set as penalties for failing or skipping obstacles. The burpee consists of a few basic steps: touch the ground, jump your feet back to get into pushup position, and complete a pushup. Then jump your feet back, straighten out and jump with your hands up.

Core strength

2-sandbell front squats

Doing squats improves your leg strength and core stability. Grab a pair of weights and hold them at chest height. Stand with your feet shoulder-width apart, straighten your spine, and keep your shoulders stable. The best way to do this is to push your shoulder blades together and down. Inhale as you lower your body into the squat and exhale as you stand up again.

Plank kettlebell drag

Place the weight outside of where your right hand will be when you're in plank position. Once you're there, reach your left hand under your body, grab the weight, and drag it to the outside to your left shoulder. Plant your left hand and use your right hand to drag it back. Your lifting and crawling game will be at its best if you keep your hips and shoulders as straight as possible during this exercise.

Crawling proficiency

Plank crawl

This floor workout begins in plank position. Crawl your right arm and left foot forward, then your left arm and right foot. Repeat this sequence and keep at it until you finish one set. . If you're working with limited space, you can take a few steps forward and then reverse.

Bear crawl

The bear crawl allows you to work on muscles in your chest, arms, shoulders, upper back, and abdomen all at once. Get down on all fours and lift your knees up slightly. Like in a plank crawl, use opposite limbs to take steps forward. When you get the hang of it, challenge yourself by going faster and farther.

Climbing proficiency

Inverted rows

If you have access to a gym, this exercise which will give you an edge when climbing an inverted wall. Hold a squat bar or suspension training system and step forward so that you lean back. Pull your chest upward while keeping your whole body straight. Lower yourself back into starting position and repeat.

Gripper

All you need for this one is a stress ball, or you can invest in a proper hand gripper. Squeeze the ball or gripper with full force until your hand forms a tight fist. Release your grip and do it again; switching hands after each set.

Preparing for obstacle course racing is all about taking care of your physical and psychological health from training to the day of the race. . It's not just about exercising your body– it's also about having a sense of discipline. Knowing how much work you put into getting ready will make crossing the finish line even more satisfying.

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