If you’ve been on social media at all in the last year there’s very little chance that you haven’t seen a photo of an acquaintance or friend willingly getting electric shocks, jumping through fire or sliding through thick mud. This delightful pasttime is known as Obstacle Course Racing, affectionately abbreviated to ‘OCR’ by muddy enthusiasts around the globe.
Over the last three years OCR has become much more accessible to the everyday athlete. Evolving from Tough Guy, a brutal seven mile assault course in the minus temperatures of January, the new versions are a tad gentler, slightly warmer but just as fun.
2013 was the biggest year yet for the new sport, with 70 new events and some 200,000 entrants, up a staggering 80% on the year before. With more planned for 2014, this craze isn’t showing any signs of slowing.
How to train
So, if you have entered one, or are about to as your New Year’s resolution, what should you know? Training for OCRs follows the standard core running principles, but with an added twist. Instead of just putting in the endless miles on the treadmill or tarmac, at muddyrace.co.uk we suggest focussing on strength, speed and endurance.
Most events start at 5km, so you’re going to need endurance levels to sustain around 30 minutes of running – but stick to the off road trails where you can to allow your ankles to get used to muddy, uneven ground. Speed should be built up from interval training, often combined with strength work. Although running is the largest element of obstacle races, and an efficient runner will perform well, technique of getting over the obstacles quickly and efficiently saving energy can make the difference.
Strength is the bit that many runners may not focus on. Take RockSolidRace – along the 5km or 10km routes you’re going to encounter some eight foot high walls. This is going to require upper body strength to get yourself up and over in one piece. There is a particular efficient technique involved in getting over quickly and safely but if you can’t lift your own body weight or have little strength, you’re going to need a helping hand to get over.
Obstacles like this and the monkey bars that you will face massively benefit from simple strength exercises such as pull ups, tricep dips and press ups. The burpee (or squat thrust) has been taken on as pretty much the exercise of OCR because it is a full body exercise conditioning the body for jumping obstacles.
So once you’ve built up the strength you will need to simulate the race experience as much as possible. Just training and doing 1km split intervals won’t cut it here. Unlike half marathons or other pure running races, you may not be able to pace yourself evenly throughout, so your body will need to be used to changes of intensity.
On race day, and with friends in tow, you’ll be running as fast as you can but will then have to switch muscle groups to get over, under, carry or crawl through something – a process which is exciting but can be crippling on the lungs. This is where circuit or high intensity training can really help. CrossFit workouts like the ‘Murph’ are perfect – this consists of a 1 mile run, 100 pull ups, 200 push ups, 300 squats and finishes with a 1 mile run. This is one of the toughest workouts out there but in its mini form (reducing the reps) it’s a great workout for any levels because it simulates how your muscles will work on race day combining running and functional movements.
What to expect on race day
First and foremost, expect fun and a great atmosphere. Don’t expect super serious athletes stretching their groins for thirty minutes pre-race start. Don’t expect a PB – but you can expect a whole body workout, as you’ll be sliding through tunnels, jumping in ice baths or crambling over hay bales.
The beauty of OCR is that you can choose your way to complete it; jog with friends, race to win or just to try and get round as quick as you can. Events encourage group participation and often offer reduced entry if you bring your mates along.
Is it actually hard?
It’s as much of a mental battle as a physical one. You’ll run through long grass, in and out of mud bunkers then spend five minutes repeatedly carrying heavy logs up and down a hill. Mentally you may think ‘I can’t do that!’ but overriding that voice and pushing through is part of the battle. The running will be broken up with numerous challenges along the way, adding the element of surprise and aimed to put you out of your comfort zone.
As OCR is very much about competing with your friends it often goes beyond turning up, getting muddy and going home.
Sound like your idea of fun? Make an early resolution and sign up to the next RockSolidRace now (the next is in Exeter on 15 March 2014)
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