How can I train to be better for obstacle course racing (OCR)?

Obstacle course racing has already begun for the year, and tons of people go out and tackle obstacle courses for the fun of it. But how does one train for it? If you have already done some, how can you get better?

1. Cardio: 

   1. With the word racing, running is definitely a part of it. If you don’t run much, that is okay, many of the open heats have people walking, but you definitely need to train for the distance you are going, or at least for the time you know you are going to be on the course. 

   2. If your race is 6 miles long, I like training longer distances than that for a several reasons: 

      1. If I train for a longer distance, the shorter distance will be mentally easier for me to endure because I know that I can run further.

      2. My body gets used to the longer duration activity, because I can take a while on the course. Just running 6 miles is not the same as doing obstacles, which take up your energy and time in addition to the distance traveled. 

      3. You build the stamina to run both the distance and to be able to tackle the obstacles as well.

2. Grip training

   1. One of the biggest things that I have seen take people out on a course is grip. Most OCR courses use some sort of hanging obstacle, whether it be ropes, rings, monkey bars, or dowel rods, you will be hanging from your hands at some point.

   2. Dead hangs, hanging after pull ups, farmer carries, and towel pull ups are all great ways to improve your grip. 

   3. Going to a rock climbing gym can also be beneficial for the crazy shaped holds you may encounter in the facility. This could teach you some problem solving that may come in handy on a race course in addition to just grip strength.

   4. Training grip can make your hands stronger to avoid slipping and ripping your hands. 

3. Explosive training/plyometrics

   1. You jump over logs, hay bales, walls, rocks, creeks, other runners (just kidding), and most of what you can imagine while out there in the woods. 

   2. I am 5 feet tall. I know I don’t have the reach of other athletes, but I have trained to jump higher, so that I can conquer obstacles that may come easier to taller athletes. 

   3. Exercises like cleans, box jumps, KB swings, burpees to targets, and other explosive movements are recommended. 

   4. Kipping and swinging can be your friend on the course. Being strong in strict movements is fantastic, and necessary, but being able to use the momentum of the rest of your body can help with getting over bars, and reaching longer holds, or prepare you for some laches that the course may throw at you.

4. Work under load

   1. Most courses have a log, atlas, sandbag, bucket, or some sort of weight carry. So practice carrying weights around. Rucksacks and weight vests help prepare the body for the weight itself, but sometimes you have to move a weird shaped object. If you have access to an odd object, like a sandbag, I recommend using that as well. Even just holding the thing can prepare you for what is to come. Plus, when you take the weight off you feel like a feather. Even carrying a heavy bag of pet food could work as your odd object.

   2. Strength training in general helps because as you get stronger, their crazy objects feel easier. Doing general strength training has the added benefit of teaching one technique, so when you encounter weight on a course, you know from what positions you should pick the load up.

5. Do your homework

   1. A lot of racing companies share on their social media what an obstacle is and some teach you how to tackle them. I often look up obstacles that I may not have encountered before just to mentally prepare myself for what is to come. 

      1. Savage Race posts a lot of tutorials on their Instagram, and I have found some YouTube videos that show how to do certain Spartan Race obstacles.

6. Practice your fueling strategy in training. 

   1. You don't want to be doing anything new on game day. Some races are shorter, and do not require intra-exercise meals, but longer ones do. An example of this is the Spartan Beast. You need to know what foods you can handle when you are exercising. 

   2. For example, I have foods that do not agree with me, and I avoid those foods the week leading up to the race because I want no problems when I am out there. I am already putting myself in a difficult position, no need to add to the difficulty.

7. Have fun and trust your training.

   1. Don’t get so worked up that you don’t have a good time. Sometimes things are frustrating, you are tired, or you rip your hands, but just remember you like doing this stuff. Don’t make yourself so stressed out that you don’t enjoy yourself.

   2. YOU'VE GOT THIS!