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Running, jumping, climbing ropes, crawling in mud – obstacle course races are definitely a challenging but fun competition. The course itself is a great way to build muscle, lose fat, boost heart health, increase bone mass, and improve your overall athletic performance because it provides different “obstacles” that will work every part of your body.
For stressed people out there, this one will take your mind off your problems, and will relieve your feelings. It’s also a chance to make friends as you will often be grouped in teams.
But to survive and hopefully win it, you need to improve your strength first. So to start, here are the top strength exercises for obstacle course races, as compiled by Peter Koch on Men’s Fitness:
Strength Exercises for Obstacle Course Races
Last fall, Spartan pro David Magida opened Elevate Interval Fitness (trainatelevate.com), a boutique group training facility in Washington, D.C. To build prelaunch hype, he began conducting an OCR training program in Rock Creek Park, the city’s sprawling 1,700-acre wilderness. The class proved wildly popular, attracting lawyers, politicos, and other pros for 90-minute sufferfests of hauling sandbags up hills, running off-trail and through streams, and crawling under picnic tables. Read more…
These exercises are only for getting your muscles ready for the race. For a real ground course training to develop both your strength and agility, try this workout routine from strength and conditioning coach Andrew Read on Breaking Muscle:
6 Week Training Plan for Your Obstacle Course, Tough Mudder, Spartan Race
Obstacle racing is the new boot camp. Going back a few years boot camps were all the rage. You’d have a bunch of pretend tough guys (in most cases, although some were legit ex-military PTIs) parading around in camouflage or other tactical gear, and barking orders at people desperate to get in shape. The reason boot camps were so popular came down to two things: Read more…
A few more tips to remember, as written by Samantha Lefave on Daily Burn:
Let’s Get Dirty: 9 Training Tips for Your First Obstacle Race
Sure, you’ve conquered 5Ks, 10Ks, maybe even a half-marathon or triathlon. But if you haven’t crossed the finish line of an obstacle race, we don’t blame you if FOMO has begun to set in. Read more…
Again, training is very important before you put yourself out there, or else there’s a greater chance you’re going to fail. Just do the top strength exercises for obstacle course races, and treat the training like it’s the real thing.
As for the real competition, make sure that you eat the right meal and keep yourself hydrated before the competition! Carbohydrates are great to boost your energy and power, but make sure they’re the right kind, not the one that will only leave you feeling bloated and sluggish.
Be extra careful when you’re crawling in the mud because you might accidentally ingest it, and it may contain bacteria or viruses that you don’t know about. In fact, a young Texas mom went blind after a flesh-eating bacteria infected her eye just last June. So if you get injured and feel like you cannot continue the race anymore, then better stop.
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