how to prepare for an obstacle course race in one week

The three keys to setting up workouts that prepare you for obstacle course races are: strength training, running, and obstacle specific training. How you set up your week depends on your schedule and how much time you plan on devoting to your workouts, but generally you want to work out at least three days per week.

Full Answer

What does it take to run an obstacle course race?

Week 1-2: Pre-conditioning and injury protection. "Conditioning works on developing your body’s ability to exert itself over a sustained period; it’s not enough to be strong – you need to be ...

How many days a week should I train for a marathon?

How To Properly Prepare For An Obstacle Course Race … Prepare For strength training, regularity is also key. Always remember the basics you can do from your home like chin-ups, push-ups, burpees, and bodyweight squats, and incorporate these with your cardio workouts. This will help prepare your body for the rapid changes in what muscle groups you use throughout the race.

How do I train for a triathlon?

Sep 07, 2018 · Those events are 5 kilometers long and will only have two to three obstacles that better than average upper body strength. Think of them as a nice trail run with a few things to crawl over, under ...

How do I train for a marathon?

Let’s take a look at some of the strategies to successfully train for an obstacle course race. #1 Develop Belief. Some people will say, “just get out there and do it” and that does work…for some. Others prefer a more methodical approach that deepens their belief and confidence bit by bit.

How do I prepare for an obstacle course?

How to Train for an Obstacle Course RaceSign up. ... Get your gear. ... Mix running and strength training. ... Increase muscular endurance. ... Get grip strength. ... Bring a friend. ... Clean up your diet. ... Pack a travel bag.

What is the easiest obstacle race?

The easiest obstacle course race is the 5k Foam Fest. This course is great for families and is filled with foam and inflatables. Some other easy obstacle course races are the Terrain Race and Epic series. These races are great for beginners or anyone wanting to try out an obstacle course race for the first time.

How do you prepare for a mud run?

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.22 Feb 2018

Which obstacle race is the hardest?

The hardest obstacle course race is the Spartan Death Race. With over 50 miles of mentally and physically challenging obstacles over the course of 40+ hours, it doesn't get more difficult than the Spartan Death Race.

What should I bring to an obstacle course?

Bring a gym bag filled with a change of clean clothes and shoes, as well as some band aids and athletic wraps, in case you need them. A garbage bag is great to transport your race apparel, too.

How do you train for a 5k obstacle race?

An Example Obstacle Race WorkoutRun 400-800 meters at about 5k race pace.Perform 10-20 bodyweight squats + 10-20 push-ups.Run 400-800 meters at 5k pace.Perform 10-20 walking lunges + 1-minute plank.Run 400-800 meters at 5k pace.Perform 2-8 pull-ups + 1-minute side plank (both sides)Run 400-800 meters at 5k pace.More items...•18 May 2015

How do I train for a 10k obstacle course?

6:0810:18How To Train for Your First Obstacle Course Race? - YouTubeYouTubeStart of suggested clipEnd of suggested clipRight doing pull-ups is going to be super beneficial. In any obstacle course race. It's going toMoreRight doing pull-ups is going to be super beneficial. In any obstacle course race. It's going to help with rope climb it's going to be able to help if you feel like you're slipping on those rings.

Should I wear socks for Tough Mudder?

TOP 5 LONG SOCKS (COMPRESSION) FOR SPARTAN AND TOUGH MUDDER Along with providing a secure fit, compression socks serve more important purposes in that they help maintain blood flow and reduce discomfort, cramping, shin splints and swelling that may otherwise develop over long, strenuous miles.18 Jan 2022

Can you get sick from mud runs?

Bacteria and Viruses in Mud Runs Bacteria and viruses from animal feces live in the mud there, including Campylobacter (C. coli), a virus called norovirus, and even E. coli. If ingested through the nose or mouth, these germs can cause intestinal infections and make you ill.19 Jun 2016

What is Spartan Death race?

The hallmark of the Spartan Death Race, which requires athletes to run distances of up to 50 miles on hilly trails in rural Vermont, is the assortment of challenging, quirky, and sometimes absurd tasks required of its participants. The race's tasks center on a theme, and this year's theme was religion.4 Jul 2011

What obstacles would be included in the world's most amazing obstacle course?

The 5 Most Epic Obstacles in Obstacle RacingWorld's Longest Traverse. (ABF Mud Run) ABF Mud Run, Berlin, New Jersey. ... World's Highest Slide. (Human Movement Management) Dirty Bird Mud Run, Snowbird, Utah. ... The Sandbag Carry. (© Spartan Race, Inc.) Spartan Race Beast, Killington, Vermont.19 May 2015

How heavy is the Spartan sandbag carry?

The pancake carry is a specific type of sand bag that you will carry at a spartan race. Pancakes also go by different names such as SandBells and most Spartan Races will have 20 lbs. for the women and 40 lbs for the men.

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.

What is the benefit of OCR?

One benefit of OCR is it gives you a chance to break up the monotony. Rarely is any one course exactly the same from the other, so each race you sign up for is a completely different challenge compared to the local 5K you do every year.

How many people participated in OCR in 2017?

Obstacle course racing (OCR) and mud runs have been popular since 2012—nearly 500,000 people participated in 2017 according to a recent industry report. Odds are if you are a runner, many of your friends or coworkers have tried one.

Do aid stations have water?

Obstacle races can be very different. Most aid stations are water only, with the occasional sponsored nutrition bar, which may or may not be to your liking.

How old is Ryan Atkins?

In fact, he thinks it’s a good break for some and can reinvigorate your overall love of running. Ryan Atkins, a 32-year-old obstacle racing champion from Ontario who has won World’s Toughest Mudder five times, thinks that’s reason enough to give an OCR a try.

How long is the warrior dash?

Warrior Dash and Rugged Maniac are perfect for beginners, and they are two of the most popular events around today. Those events are 5 kilometers long and will only have two to three obstacles that better than average upper body strength.

What are rigs in a gym?

Like evil monkey bars, rigs are tall metal structures equipped with all sorts of hanging objects you’ll have to grab one by one to get across. Many rigs feature gymnastics rings, ropes, frayed nylon, baseballs—any combination of objects that’ll absolutely torch your forearms as you try to hold on.

How many reps should I do on strength days?

On strength days (you’ll separate upper- and lower-body work into two days), you’ll start with five working sets of just three to five reps of a barbell movement using super heavy weight. (Use heavy dumbbells if you don’t have access to a barbell.)

What obstacles do you need to crawl under in OCR?

Pretty much every OCR includes some type of low-crawling obstacle. Typically, you’ll crawl under barbed wire, but some courses swap out the wire for wooden beams or even an oversized pipe.

How does endurance training work?

To do so, you’ll use light (or zero) weights for sets of 15 to 30 reps of a given exercise, and limit rest between sets to less than 30 seconds. Not only does this improve your muscles’ endurance, but your cardio endurance, too.

What muscles are in the core?

The anatomical muscles of our ‘core’ include much more than just the muscles that make up our six-pack. They also include the lower-back muscles and the external and internal obliques, which are important for bending and rotating.

How often should I run for OCR?

You can improve your cardio fitness without running. However, it’s important to run at least once a week during OCR training to practice proper technique. If possible, run outside and on a variety of surfaces, including roads, trails, hills, and grass.

What is a plyometrics workout?

Plyometrics are explosive movements that require a muscle to reach maximal force in the shortest possible time. You’ll want to work on both upper- and lower-body plyometric moves —but lower-body plyometrics will get you the most bang for your buck come race day.

Who is Joe DiStefano?

Joe DiStefano, C.S.C.S., director of sports for Spartan Race, has put together a two-month training plan to help you push to the finish line feeling exhilarated.

How does a week of training work?

How it works: Each week of training has a run day, a strength day, a stamina/interval day, and an endurance day. You choose which days you train and which days you don’t, but stick to this order of workouts throughout the week and get all four in between Monday and Sunday.

How to do a push up in one minute?

Maximum hand-release pushups Do as many as you can for one minute. Begin your pushup with your chest on the floor, hands spread out to sides like the wings of an airplane. Bring hands back to floor near chest and push up.

How to get a good workout?

Grip an overhead bar or rings shoulder-width apart. Hang with feet suspended and arms extended for as long as you can without losing form, keeping shoulders down and chest up.

How to do a burpee on the floor?

When on the floor in the burpee, bring your chest all the way down and release your hands out to the sides; come back to pushup position and push back to standing. Bring chest to pullup bar as you come up.

Week One

Day 1#N#3 sets of 5 (3×5) push presses; 3×12 reverse lunges with a 90-second rest between sets in plank position; 30 seconds hard/30 seconds easy on a rowing machine or bike for 10 minutes; 10 minutes easy rowing or biking.

Week Two

Day 1#N#4×4 push presses; 3×10 lunges with a 90-second rest between sets in side-plank position, 45 seconds per side; 3x (15 dead lifts, 90 seconds jumping rope) with a 2-minute rest between sets.

Week Three

Day 1#N#5×3 push presses; 3×8 lunges with a 90-second rest between sets in plank position; 30 seconds hard and 30 seconds easy on rowing machine or bike for 10 minutes; 10 minutes easy rowing or biking.

Week Four

Day 1#N#3×5 push presses; 3×12 lunges with a 90-second rest between sets in side-plank position, 45 seconds per side; 3x (15 dead lifts, 100 skips) with a 3-minute rest between sets; 15 minutes hitting a heavy bag.

Week Five

Day 1#N#3x (10 front squats, 15 knees to elbows) with a 90-second rest between sets in plank position; 20 seconds jump lunges with a 10-second rest; 20 seconds ball-slams with a 10-second rest for 8 minutes.