how yoga prepared me for obstacle course race

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.

Full Answer

How to train for an obstacle course race?

If possible, include one tempo/speed day, one hill day, and one long run per week. To do well in an obstacle course race, you’ll want to train for at least 3-6 months ahead of time (depending on the distance of the course). Perform these strength workouts in between your running days for best results.

How can I add obstacle-specific workouts to my routine?

Instead, you can add individual obstacle-specific workouts to your existing program. Start by focusing on 2-or-3 obstacles. On Mondays, add the Balance Beam workout to the end of your regular routine. Mix in the Haul & Carry workout on Wednesdays, and set aside Saturdays for the Hill Climb workout.

How to get ready for an OCR race?

Ready to get fit? To excel at OCRs (obstacle course races), racers have to be adept in three areas: running, lifting and carrying heavy things, and the ability to hang for a long time.

How do I get Ready for my first Spartan Race?

To get you ready for your first race, Joe DiStefano, director of training for Spartan Race, put together the following program designed to strengthen all of the aforementioned areas so that you’re ready to kill it come race day. Note: On the threshold days, aim to cover as much ground as possible during your runs.

How do you 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.

How do you build strength for an obstacle course?

Strength Workout for Obstacle RacesHop and Hold on BOSU Balance Trainer.Kettlebell Squat to Overhead Press.Pull-Ups.Spiderman Push-ups.Elevated Step-downs.Band Muscle-Up.Clock Lunges.Army Crawl.More items...

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.

What are the benefits of obstacle course?

Five Ways Children Benefit from Outdoor Obstacle CoursesStrength and Balance. When children encounter obstacles in an obstacle course, they develop and enhance strength and balance. ... Memory and Problem Solving. ... Sensory Processing. ... Motor Skills. ... Coordination. ... Challenge Your Kids.

How do I train for the Spartan race in one month?

Godin recommends two days a week running two miles at an easy pace. Each week, add a half-mile to those runs. For the third workout, he recommends a 4-mile walk-run at a 1:4 ratio. As you improve, “Progress the distance while keeping the ratio the same,” says Godin.

What are the obstacles in a Spartan Race?

OBSTACLESALL. Climbing. A-Frame Cargo. Balance. Balance Beam. ... Endurance. air bike. Carry. Atlas Carry. Learn the rules. ... Climb. inverted wall. Climbing. A-Frame Cargo. Learn the rules. ... Climbing. A-Frame Cargo. Carry. Atlas Carry. swing. ... Traverse. Adductor. Climbing. A-Frame Cargo. Learn the rules. ... Carry. ARMER. Traverse. Adductor. Learn the rules.

How do you train for an obstacle mud run?

Training for mud runs and obstacle racesRun, run then run some more! Allocate a significant portion of your training to running. ... Hop, skip and jump. ... Build your upper body strength. ... Know what you're up against. ... Cross train.

Which obstacle race is the hardest?

The Hardest Races in the WorldWorld's Toughest Mudder. Fitness level: Elite. ... Tough Guy. Fitness level: Advanced. ... Spartan Death Race. Fitness level: Elite. ... Antarctic Ice Marathon. Fitness level: Elite. ... Badwater Ultra Marathon. Fitness level: Elite. ... Run for Your Lives. ... Columbia Muddy Buddy. ... Race Across America.

How do I prepare for a 5K run?

How to prepare and train for a 5KFind a running partner. First, if you haven't exercised in a while or you have any health problems, get your doctor's go-ahead to lace up your running shoes. ... Invest in the right running shoes and gear. ... Start slow and steady. ... Use a training schedule.

Why is it important to promote physical development?

Children who are physically active are more likely to stay at a healthy weight, sleep better, maintain strong bones, and reduce the risk of obesity-related diseases. Children who are physically active also have more opportunities to develop muscle strength and endurance.

What are the benefits of physical play in early years?

What is physical play in the early years?Builds healthy muscles and bones. Children will build healthy muscles and bones, improving both their fine and gross motor skills.Aids balance and overall co-ordination. ... Improves mental health and wellbeing. ... Boosts confidence and self-esteem. ... Supports cognitive development.

What are the obstacles in standard obstacle course?

The types of obstacles that you can find in the standard obstacle course race are basic obstacles, dirty obstacles, technical obstacles, psychological obstacles, full body obstacles and group obstacles. Some of the most common obstacles in OCRs involve cargo nets, monkey bars, mud pits, rope swings and wall climbs.

Is running a core discipline?

That conditioning and training will come in handy out on the course; although there will be a number of obstacles to negotiate, running is still the core discipline for sure.

Do you need strength to run?

The key isn’t necessarily to bulk up, however, but to build lean muscle using lighter weights instead. Improving your strength will provide serious benefits out on the course.

Running

Running is perhaps the most obvious area to prepare your body for, but it should not go without saying. An obstacle course race is after all – a race. Even though you aren’t running the entire time you will still need to incorporate consistent running into your training regiment.

Simulated training

As I mentioned, you want to train in ways that will feel most similar to the experience of the race day. You can run on treadmills and do pull ups at the gym but that won’t fully prepare you for what you will experience in an OCR.

Grip Strength

Grip strength is perhaps the most undervalued and least considered element in training for OCRs among beginners. There are several obstacles in OCR tracks that require a great deal of grip strength in order to be conquered.

Course Familiarity

Training for an OCR is not just about physical strength but also mental preparedness. It is vital that you familiarize yourself with the course, the route, the obstacles, and the location of water stations as you get ready for the race day.

How long does it take to train for OCR?

If, however, you want to do more than just finish, you will want to dedicate six to eight weeks to OCR specific training, Kraker says. Rea Kolbl, currently ranked 3rd in the United States Spartan Championship Series, sees your main strength as a huge benefit to starting.

What is the second most important training factor?

Grip strength is second most important training factor. Anything from hanging on a bar, pull-ups, or holding yourself up on a bar with your arms in an L position will make you stronger for those climbing or pulling obstacles. “I always train pull-ups with a standard grip or neutral grip,” Stryde says.

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.

What are some exercises to prepare the nervous system for steep hills?

Instead, you need a routine of compound exercises that includes mountain climbers, bodyweight squats, and sprints.

How to do a lunge?

Start from standing while holding weights, and step either forward or backward and perform a lunging motion. Hold the motion for 2 to 3 seconds and do gentle twists or shoulder raises.

How to do shoulder raises?

Grasp light dumbbells or weights with each hand. From a standing position, extend a leg to one side, squat down low (keeping your body weight in your heels), and hold the position for 2 to 3 seconds. While in the squat, gently twist your core back and forth or raise the weights above your head and back down to perform a shoulder raise. Raise yourself back up to a standing position and repeat.

How to do a front lunge?

From a standing position, go into deep side or front lunges while holding a weight plate. At the bottom of each lunge, twist your torso back and forth. Don't swing the weight; instead, move it purposefully by engaging your frontal and oblique abdominal muscles.

How to do a squat with a dumbbell?

Lie on your back with your hands grasping the weight above your chest. Raise your arms and extend the plate as far back above your head as your arms can reach. Simultaneously lift the weight and your legs from the floor and bring them together above your chest. Slowly lower your feet and the plate back to the start position, but don't let your heels or the plate touch the ground. For a greater challenge, place a dumbbell between your feet.

How to get rid of back pain?

Grasp a weight plate in both hands, holding it directly above your head or close to your chest to protect your lower back. Squat down low like a sumo wrestler and, without resting your elbows on your knees, walk with wide steps, remembering to staying low in the squat.

How to do a lunge with hips?

Start from a standing position, but this time twist before lunging. Imagine your hips as the center of an X with your arms and legs forming the arms of the X. Twist in the opposite direction each time.

Fuel Your Body

Most people don’t train on an empty stomach, and nor should it be any different when it’s showtime. You need to have something to eat so that your body has energy and glycogen to perform optimally, and this means you should be mindful of what you eat for dinner the day before and what you have for breakfast.

Always Warm-Up

As you probably already know from training for an obstacle course race and most likely spectating some before dropping in one, it’s one of the most strenuous forms of physical activity.

Relax and Have Fun!

Races can be quite competitive, and there’s a good chance you’ve been psyching yourself up for the big day, and while some adrenaline can be extremely helpful in many ways, it’s also important that you learn how to stay grounded and focused.

Conclusion

Even if you’ve spent months getting ready for an obstacle course race, preparation doesn’t end on the day of the event, and there are a few crucial things you can do to make sure you’re in top shape and eager to dominate the course.