Thursday, September 20, 2018

Obstacle Course Racing (OCR) for Beginners

Obstacle course racing is not easy, it’s tough it’s challenging both mentally and physically. Having said that I can also say you do not have to be a top class athlete or be in top class fitness to run your first Obstacle race. 

If you are looking to just survive your first race you might not enjoy the race, hence it is important that you prepare yourself with gaining a reasonable amount of endurance and strength. I can guarantee if you are prepared you will end up having a lot of fun. 

Choosing your first race is the tricky part, running a short race can leave you sore, if you are a newbie get on to the shortest race. I can still remember my first ever race which was a Spartan Sprint 5K+ 20 obstacles, I finished the race soaked in mud running inside the trails and crawling under the barbwire with thick mud. I had the time of my life, it was meditation at another level. 

Training for the first race! 

I hate to say this, but if you think you hate running and you could love obstacle racing you are thinking wrong. obstacle racing requires running long distances, you will need to move those legs as much as you could and build good base of aerobic fitness and endurance for this adventure. This is the number one requirement. 

Imagine yourself running through the trail and facing a 10m long monkey bar station which you have to conquer before you move into running again, there are a lot of such powerful obstacles inside the route which you will need to complete to successfully finish the race. This requires strength on your upper body, core and also a reasonable amount of agility and coordination.

What I am saying here is simple, obstacle racing is aerobic as well as anaerobic you will need to build up strength and agility at a similar level.

If you are looking to get started, here is how!


Train the same way you be performing.

Cardio training:
Do as much as running as you could and try getting a feel of a terrain. Avoid running on roads and chose to run more on sand and grass. If you are training on a treadmill vary the treadmill height, chose many different degrees of incline during your training.

Strength training:
As a new comer to the sport start to train with bodyweight, exercises like dead hangs, pull ups, chin ups, push ups, planks, air squat, lunge jumps, planks and hip bridges could be a good way to start.

What I have given here is just and idea of how you could get started, in the coming days I will be posting beginner OCR programs.  

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