how to prepare for an obstacle course race

Preparing For an Obstacle Race

• Eat like a Spartan When training for an obstacle race like the Spartan Race or Tough Mudder, energy is everything. Providing your body with key foods to keep your energy going strong during training and competition will be vital for you as a racer. ...
• Train harder than hard ...
• Motivation – YOU CAN DO IT! ...
• Make a strong commitment ...
• Push the Limits ...

Full Answer

How do you train for obstacle races?

Feb 15, 2019 · Preparing For an Obstacle Race Eat like a Spartan. When training for an obstacle race like the Spartan Race or Tough Mudder, energy is everything. Train harder than hard. You probably already know that diet and working out are the most important factors to consider... Motivation – YOU CAN DO IT!. If ...

How long should you rest between obstacle course races?

May 31, 2019 · A simple and effective way to structure a workout to prepare for an obstacle course race is to start with a few big lifts; squats, presses, chin-ups, dips, deadlifts. Perform a few sets of each lift. Ex. (3 sets of 6 reps of squats, overhead presses and chin-ups) Once you complete the lifting portion of the workout head over to the treadmill or an outdoor hill if you …

What are the fitness requirements for Obstacle Racing?

Jan 04, 2017 · Your training should mimic the course It will not be enough to get out and jog or hit the treadmill in preparation for an obstacle race. Common race courses include crawling, climbing, pulling, pushing, jumping and running. Learn what will be expected in your event and incorporate these activities into your training. Train in the right terrain

What are obstacle course training exercises?

More: 6 Tips to Get Ready for an Obstacle Race. Pulling out All the Stops Find a pullup or chinup bar, and lift yourself up off the ground. How to do a pullup: Vary your hand positions to work different muscles: Face palms away for a set, then towards you for a set.

How do you prepare for a mud run obstacle course?

7 Things to Know Before Your First Mud RunWATCH OTHERS TACKLE OBSTACLES FIRST. ... BRING PLENTY OF WATER. ... TRAIN TO RUN FURTHER THAN THE RACE DISTANCE. ... RACE WITH A FRIEND OR TWO. ... CHOOSE YOUR CLOTHING WISELY. ... DON'T CRAWL ON YOUR KNEES. ... SKIP OBSTACLES WHEN NEEDED.Feb 22, 2018

How do you prepare for a terrain race?

Focus on body-weight exercises such as push-ups, plank and abs exercises, back extensions and body weight squats. As a beginner, limit yourself to one hard or speed day each week once you have built up your aerobic base. A 5K race-specific workout can be done once a week.Mar 29, 2021

How do I practice obstacle courses?

Top 12 Exercises to Prepare For An Obstacle Course Race2-Kettlebell (or Dumbbell) Front Squats. LIVE. 00:00. ... Cliffhanger Pull-ups. LIVE. ... Plank Kettlebell (or Dumbbell) Drag. LIVE. ... Kettlebell (or Dumbbell) Suitcase Carry. LIVE. ... Heavy Cable Lift. LIVE. ... Burpees. LIVE. ... Single-arm Kettlebell (or DB) Walking Lunges. LIVE. ... Plank Crawl. LIVE.More items...•Apr 22, 2016

What is the best obstacle race for beginners?

The 5k Foam Fest is the easiest, all the way down to Spartan Race Sprint as the hardest “beginner-friendly” races. If you're looking for a good reason to get muddy and experience a challenging obstacle course race (the cool kids say “OCR”), our best suggestion is to start with Warrior Dash or Rugged Maniac.Sep 15, 2015

1. Find the Right Race for You

One of the biggest hurdles of conquering an obstacle course race, and fitness goals in general, is getting started and making the commitment. Once you’ve signed up, you’ve already made a decision that has put you on the right track to succeed.

2. Physical Preparation

An obstacle course race will require the use of your entire body, so you’ll want to have a diverse workout regimen that you follow for approximately 6-8 weeks before the race. You’ll need to have a good mix of cardio and strength training, but it doesn’t need to be complicated.

3. The Right Gear

What you wear to the race will be very important. You’ll be navigating many types of terrain and multiple obstacles, so come equipped.

4. Fuel Up

Usually, throughout obstacle course races, the refueling stations are water-only. Hydration is absolutely vital in races like these, and that can’t be emphasized enough.

5. Enjoy the Challenge

Obstacle course races are by no means easy, but the rewarding feeling of finishing one for the first time is something that will stick with you—and that’s exactly why so many people catch the bug after just one race.

How to prepare for an obstacle course race?

To properly prepare for an obstacle course race, you’ll want to include both running and strength training. The distance of your race will determine how much endurance you want to build. For example, several races are only 3-4 miles, while others can be upwards of 12-14 miles. Whatever the distance, plan on running 3 times per week.

How to do a plank with a straight line?

If you’re doing plank correctly, you should be able to draw a straight line through your head, shoulders, hips, and heels. Maintaining this strong position, reach your left hand underneath your body to grab the weight and drag it along the floor to the outside of your left shoulder.

What is the best exercise to build leg strength?

Click to Unmute. This opens in a new window. Goblet squats are an excellent exercise to build leg strength and core stability. This exercise will help you flip tires, and lift and carry cement balls (or other heavy objects). You can perform this exercise using a kettlebell or dumbbells.

How to climb an inverted wall?

To prepare yourself to climb an inverted wall out of a muddy water pit, or traverse across a hanging rope, you’ll want to increase your horizontal pulling strength. The inverted row does just that. To make this exercise easier, don’t lean back as far. For a greater challenge, place your feet on an elevated surface.

How to do a squat on a squat?

Instructions: Stand with your feet about shoulder-width apart, and slightly turned out. Holding the weight at your chest, get tall through your spine and pack your shoulders. Keeping your chest tall and core tight, bend your knees and bring your hips down towards your heels.

How to do a pull up bar?

Instructions: Using a pull-up bar, you’re going to place your right hand in front of your left, with both palms facing into the mid-line. Hang from the bar, keeping your shoulders packed away from your ears. Perform a pull-up bringing your head to the left side of the bar, then lower back down to the start.

How to do a pull up on the right side?

Perform a pull-up bringing your head to the left side of the bar, then lower back down to the start. Now do a pull-up bringing your head to the right side of the bar. Continue to alternate sides. On your second set, place your left hand in front of the right. 3.