how to start a obstacle course race

How to properly prepare for an obstacle course race?

Sep 07, 2018 · If you can’t perform a pull-up, you can start with a resistance band to help you start. You can also work on something called “negative pull-ups.” This is an exercise where you start from the top...

How to prep for your first obstacle course race?

Jun 15, 2018 · Rea is currently training and racing with Ultimate Direction Signature Series 4.0 Vestas and the OCR Vest. In this “tips” piece, Rea breaks down OCR in five steps. Step 1: Assess Your Strengths. OCR is a beautiful sport that encompasses so many different skills, chances are you already excel at some of them.

How to train for your obstacle course race?

So let’s take a look at some of the strategies to get started in obstacle racing. #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 to make your own obstacle course?

Here is how to proceed on your (first) interval running workout. Start off the workout with a warm-up for 10-minute. Doing so helps you get prepared for the intense work ahead and prevents injury. Sprint at 80 percent of your maximum speed for a full of 30-second. Jog slowly for a full minute for recovery. Repeat the process six to eight times

How do you plan an obstacle race?

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.

How do I host a mud run?

How to Start Your Own Mud Run Fundraiser for CharitySelect Qualified Staff for Your Mud Run. Choose an experienced team to organize and lead the mud run. ... Select the Right Venue. ... Make Sure There Is Enough Parking. ... Get Insurance for Your Mud Run. ... Always Keep Safety in Mind. ... Order Obstacles for Your Mud Run from i2k.Nov 14, 2017

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.

What is the distance for an obstacle course race?

OCR track races are typically held on athletic tracks and vary between 400 m and 5,000 m. Cross country courses range from one mile and up, with most races between 5 km and 10 miles. Longer endurance races vary up to 100 miles, including Spartan Beast, Ultra Beast, and Agoge.

How do you build an assault course?

Here are a few ideas to get you started on building an indoor obstacle course for your kids:Crawl under or over a row of chairs.Crawl under a string stretched between two chair legs.Jump into and out of a Hula-Hoop five times.Walk on a balance board.Throw a beanbag into a laundry basket.More items...

How do you crawl in mud?

Master your first mud run with these helpful tipsDO dress a little skimpy. ... DO tie your shoelaces tight enough that your shoes can't slip off easily, but not so tight that they cut off your circulation. ... DON'T duct tape your shoes on. ... DO wear old throwaway shoes.More items...

What is the hardest obstacle course?

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 is the best obstacle course race?

7 Obstacle Course Races That Will Seriously Test Your Fitness of 7. Tough Mudder. Tough Mudder's slogan is "probably the toughest event on the planet," and for good reason. ... of 7. Spartan Race. ... of 7. Zombie Mud Run. ... of 7. Warrior Dash. ... of 7. Civilian Military Combine. ... of 7. GORUCK Challenge. ... of 7.Jul 10, 2017

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...•May 18, 2015

How many miles is a 10K run?

6.2 milesWhat Is the Average 10K Time? A 10K race, which is 6.2 miles, is ideal for experienced runners who are looking for more of a challenge. It's the second most popular race after the half-marathon and requires a fitness level that balances strength, energy, and endurance.Aug 9, 2019

Why did Warrior Dash go out of business?

According to a tweet from Warrior Dash, its parent company, Red Frog, decided to vacate the obstacle course industry to focus on “other endeavors.”Aug 1, 2019

When did obstacle course racing start?

History. Obstacle Course Racing started in the late 1980s with the introduction of the U.K.-based Tough Guy race. This race aimed to test participants' biggest fears, whether that was heights, small spaces, fire, water, or electricity.Mar 31, 2019

What are some good ways to make an obstacle course?

Consider inflatable obstacles . A safe and easy option for creating an obstacle course is to make use of inflatable obstacles. Since these obstacles are inflatable they pose a low risk of injury and can add an appealing and lighthearted feeling to your obstacle course.

What is the best place to build an obstacle course?

Look around for the best space available to you for your obstacle course. Hills might be obstacles themselves and can add difficulty to your course. Flat areas are a great location if you plan on building obstacles yourself that need to be level.

What are some good obstacles for kids?

Alternatively, have people balance an object on a spoon for a short stretch. Inflatable obstacles are great for children too.

How to overcome obstacles?

Including teamwork can be a great way to get your participants working together to overcome the obstacle course.

What is a three leg race?

Partners might have to throw and catch a ball a certain number of times. The three-legged race is a good obstacle that requires teamwork (When doing a three-legged race, be sure that the pairs ankles are touching and the rope used is tight around their ankles.

How to test agility?

Running around a series of cones, like a skier slaloming, can be a good test of agility. Try tying small threads with bells attached to them just off the ground. Participants have to step around them without ringing the bells.

Do you need to build an obstacle course for your friends?

Building a simple obstacle course for your friends and family on the other hand will not require such steps.

1. Mix-up the types of run you do

Running is a key component, obviously. Keep it simple: if you don’t run at all, just try and get out and do whatever you can. Even a short one is better than none at all.

2. Go climbing

Many obstacles require grip strength and the most fun way to train for this is through climbing or bouldering. You need to learn how your body works, and what shapes it can make; many obstacles are overcome through technique, not strength.

3. Do bodyweight circuits

Circuits are really important. I like to keep mine super-simple. If I’m lost for ideas, I simply pick three exercises and do 30 seconds of each, three times. Once the 4.5 minutes are up, I’ll have a rest and pick three new exercises. Most of the exercises I do are bodyweight based.

4. Move as much as possible

Cross training is a great way to build the overall fitness required for OCR and stop the repetitive strain injuries associated with doing one form of exercise all the time. I like to do swimming, cycling, rowing, skiing and snowshoeing to complement my core training activities of running, bouldering and circuits.

5. Rope in your mates for a race

Find friends or a group of people to train and race with. Obstacle racing is best when done with others. I often do another lap of a course after competing so that I can take time to enjoy the course and other people’s company. If you’re racing alone, don’t worry.

6. Remember you're capable of more than you think

Obstacle races aren’t the sort where you can easily count the course down, kilometre by kilometre. Sometimes, you won’t even know what obstacles you are going to have to do, or how long the course will be, until the day. You may be asked to do something that you don’t think is even possible.

7. Have a recovery plan

After most races you’re going to be cold and dirty, even more so in winter, and at some there are crowds of 10,000 people to navigate. Once you start getting cold, your brain goes into meltdown and you can’t talk properly let alone take care of yourself. You can get really quite ill.

Hire A Professional

We first posted this page back in June of 2013, and since then have received hundreds of requests per year for individuals, groups, or charities hoping to put on their own event.

Create Your Own Event

Let's say you really, really, really want to create an event of your own – it will be extremely challenging but can possibly be incredibly rewarding. Here are some of the things you'll need to be willing to work through or consider:

Don't Worry, There's Help Available

If this seems like a lot of work, responsibility, risk, and expense, it is.

About the Author: Brett Stewart

Brett Stewart is the co-founder of MudRunGuide, creator of OCR Warrior, and author of several popular fitness books in the 7 Weeks to Fitness series.