how to win an obstacle course race

How do you win an obstacle course?

TOP 10 TIPS FOR OBSTACLE COURSE RACINGRUN UP, RUN DOWN, RUN SLOW, RUN FAST. ... TRY OUTDOOR CIRCUIT TRAINING. ... TECHNIQUE MATTERS – SO WORK ON IT. ... WEAR THE RIGHT SHOES AND GET A GRIP. ... IF THE SUN'S NOT OUT, DON'T GET THE GUNS OUT. ... HELP YOUR FRIENDS, HELP A STRANGER. ... MAKE SURE YOU FUEL UP. ... GET IN THE POOL AND PRACTICE YOUR SWIMMING.More items...

How do you prepare for 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.

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.

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.

How do I prepare for a 5K obstacle course?

8:3310:18How To Train for Your First Obstacle Course Race? - YouTubeYouTubeStart of suggested clipEnd of suggested clipDown. Speaking of burpees. You're probably gonna have to end up doing some burpees. I know that i'mMoreDown. Speaking of burpees. You're probably gonna have to end up doing some burpees. I know that i'm gonna fail some obstacles. And have to do some burpees too and the best thing i found to get better

What should I eat before OCR?

Your breakfast should include a little bit of everything; protein, healthy fats and complex carbohydrates. However, avoid trying new foods on the morning of the OCR race and stick to what you know your body can handle. Some good options include porridge, fresh fruit, peanut butter, almonds and a glass or two of water.Feb 7, 2020

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.

Is savage race harder than Spartan?

Obstacle Difficulty The Spartan Race has a few obstacles that stand out, including Twister, Beater, and Tyrolean Traverse. When it comes to difficulty, Savage Race obstacles are in another league. Some of the standouts include their ever changing multi-rig, Anchors Away, Battering Bird, Colossus, Wheel World, and more.

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

What is a 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.Jul 4, 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.May 19, 2015

How heavy is the Spartan sandbag carry?

“Work up to and over the Spartan Bucket Carry weight of 35kg for men, and 25kg for women to really challenge yourself.”

How to do a step up?

Men's Health. Four sets, 15 reps per leg. Use sandbags, a weighted rucksack, or a sturdy backpack filled with rocks. Place your bag of choice on your upper back (or on one shoulder, if it's a smaller bag) and do 30 stepups onto a raised platform (15 reps per leg).

How to run a symlink?

This one's simple; bring a stopwatch outside and find an area to run. Start the clock and run at an easy pace for two minutes, keeping your speed slow enough to carry on a conversation. Speed up slightly for one minute. Then sprint all-out for 30 seconds. Work through this pattern three times.

How often should I do a gym workout?

Follow the instructions below for each move; rest 30 seconds between sets, unless otherwise noted. Stick to that routine three times a week, but don't stop there.

How to get a good squat?

Get into a pushup position. Extend your right arm and lift your left leg. This is the start. Touch your left knee to your right elbow. Return to the start. That's one rep; do 15 per side. Flip onto your back and do a 45-second hollow-body hold, arms at your sides. Rest for 15 seconds; do three sets.

How to get rid of a sandbag?

Pick up a sandbag, heavy medicine ball, or backpack and place it on your upper back. Keeping your chest up, do 20 squats; then, without shifting the weighted object, immediately and explosively run 30 yards. Don't rest; immediately begin the next set. Do three to five sets.

How to do a pull up bar?

Start hanging from a pull up bar using an overhand grip. Bend at your waist and shoulders and reach your legs upward so your toes touch the bar; then return to the start. Do two pullups, taking three seconds to lower yourself to hanging after each rep. That's one rep; do three sets of 10.

How to do a pull up with a shoulder?

Start hanging from a pullup bar using an overhand grip wider than shoulder width. Keep your core tight. Do just one pullup. Don't immediately do another; instead, hang on the bar for 10 seconds. That's one rep; aim for three sets of 10, and don't be surprised if your grip fatigues near the end of each set.

2. Always start close to the front

If you start at the back of the pack you’ll be stuck behind hundreds of other runners. Get out in front of everyone else so you’re not wasting time at a bottleneck. Plus, navigating an obstacle without any other competitors is a lot easier.

3. Boost your strength

You don’t need to spend hours in the gym or join a CrossFit box. But working with relatively light weight, will make traversing all of the obstacles faster and easier.

4. Get comfortable with being uncomfortable

If your goal is to run fast, you have to run fast during training. Running a variety of paces during training – including 1-2 faster workouts per week – will help you run fast between each obstacle so you can finish higher up in the field.

5. Run more trails

Since most OCR’s – especially Warrior Dash – are on dirt trails, paths, grass, and other technical terrain it’s incredibly beneficial to have experience running on these surfaces.

6. Run more weekly mileage

The “dirty little secret” as to why I was able to win a Warrior Dash and beat almost 17,000 other competitors is that I was running more. My preparation was almost entirely endurance training – and that fact alone helped me most when I won by over a minute.