{"id":40087,"date":"2015-05-19T06:59:14","date_gmt":"2015-05-19T10:59:14","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=40087"},"modified":"2021-11-18T08:03:58","modified_gmt":"2021-11-18T13:03:58","slug":"obstacle-course-race-training-tips","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/obstacle-course-race-training-tips\/","title":{"rendered":"Let\u2019s Get Dirty: 9 Training Tips for Your First Obstacle Race"},"content":{"rendered":"
\"9
Photos: Epic Hybrid Training (top left); Tough Mudder<\/figcaption><\/figure>\n

Sure, you\u2019ve conquered 5Ks, 10Ks, maybe even a half-marathon<\/a> or triathlon. But if you haven\u2019t crossed the finish line of an obstacle race<\/a>, we don\u2019t blame you if FOMO has begun to set in.<\/p>\n

Some races might involve jumping through fire or scaling walls like a ninja, but no matter the course, you can expect to get down and dirty and make it through the miles with friends. Whether you\u2019re a fitness newbie or a seasoned weekend warrior, follow these tips to get through your obstacle adventure safely \u2014 and with a smile on your face. Not only will you check a major goal off your list, you\u2019ll have the muddy selfie to prove it.<\/p>\n

RELATED:<\/strong> The 13 Most Epic Mud Runs<\/a><\/p>\n

\"Rope
Photo: Epic Hybrid Training<\/figcaption><\/figure>\n

9 Training Tips for Your First Obstacle Course Race<\/h3>\n

1. Dress the part.
\n<\/strong>Leave the cotton T-shirts and baggy sweats at home. Chafing, water-logged shoes and the threat of scrapes and bruises are just par for the course. But you can minimize the not-so-fun stuff by wearing the right gear. \u201cBreathable, sweat- and moisture-wicking clothes are essential,\u201d says Kyle Railton, official Tough Mudder<\/a> training coach. \u201cThese fabrics pull sweat away from your body and will dry quickly if you get wet \u2014 which you will.\u201d Look for compression or tight-fitting clothes, as those will stay close to your body as you move and lower the odds of getting snagged. Julia Falamas, director of operations at Epic Hybrid Training<\/a> in New York City (home to the Epic Obstacle Circuit<\/a> class), suggests capris or full-length pants for an extra layer of protection, or fitted shorts and knee-high compression socks in warmer months.<\/p>\n

For shoes, choose a pair you\u2019re willing to part with (brand new running sneaks don\u2019t belong here) as many races set up donation areas. Ones that have good grip, are lightweight and don\u2019t retain water are your best bet. Finally, consider investing in fingerless gloves to help prevent rope burn and splinters, and a bandana to get a slightly less obnoxious amount of mud in your hair.<\/p>\n

RELATED:\u00a0<\/strong>Why You Should Train Like an Athlete (Even If You Aren’t One)<\/a>\u00a0<\/strong><\/p>\n

\"Tough
Photo: Tough Mudder<\/figcaption><\/figure>\n

2. Treat training like race day.
\n<\/strong>Sadly, a few easy jogs in the park won\u2019t quite cut it. The key is incorporating exercises that replicate what you\u2019ll be doing on race day. \u201cIt\u2019s best to prepare your body for anything, as race organizers are constantly changing the courses and adding new obstacles,\u201d says Rebecca Golian, certified Elite Spartan Race competitor and director of Obstacle Course Race (OCR) training at Chelsea Piers<\/a> in New York City. \u201cThere are staples that tend to be at every race in some form or another,\u201d so you\u2019ll want to incorporate those elements into your workouts. Two to three days a week, Golian suggests working pull-ups or hanging knee raises into your routine, which will come in handy for rope climbs. Another popular obstacle: scaling walls. To prep, Railton recommends zombie crawls: Lying face down, use your upper body to crawl across a smooth surface, such as a gym floor (as pictured above). Use your legs as little as possible, as a focus on upper-body work is key.<\/p>\n

RELATED:\u00a0<\/strong>5 No-Equipment Back Exercises You Need in Your Life<\/a><\/p>\n

\"9
Photo: Tough Mudder<\/figcaption><\/figure>\n

3. Be sure to balance.
\n<\/strong>Cardio and strength training are both called upon during an obstacle race, so each should be a focus in your race prep. If you\u2019re a fitness rookie, Railton says you should get equal amounts, and pay extra attention to any deficiencies you might have. \u201cSome people really need to work on their mobility and flexibility, while the next person requires a more intense strength training program,\u201d says Golian. \u201cFocus an extra day each week to working on your weaknesses, whether that\u2019s strength training, cardio or mobility.”<\/p>\n

4. Customize your cardio.
\n<\/strong>Put that marathon<\/a> training log away \u2014 this isn\u2019t the time for those long, steady-state runs. \u201cIntervals<\/a> are one of the most effective ways to hit your cardio goals,\u201d says Railton. \u201cBy combining high and low intensity circuits, interspersed with periods of rest, you\u2019re training your body for what [an obstacle race] will actually be like.\u201d Think about it: It\u2019s unlikely that you\u2019ll be running for more than a mile in between obstacles (though this will vary based on the distance of your race), so you\u2019ll want to mimic that experience. \u201cMixing in slow distance runs, short intense circuits \u2014 like sprinting hills or stairs \u2014 and trail work through hiking or trail running<\/a> will prepare your body for the distance, the short bursts of power and the uneven terrain you\u2019ll encounter,\u201d explains Golian.<\/p>\n

RELATED:\u00a0<\/strong>From Day Hikes to Mount Kilimanjaro: Why Women Are Hitting the Trail<\/a><\/p>\n

5. Variety is the spice of\u2026training.
\n<\/strong>\u201cThere\u2019s a misconception that conquering an obstacle course takes brute strength above all,\u201d says Railton. \u201cStrength helps, but that alone won\u2019t get you to the top of Everest 2.0 or across Balls to the Wall, [two popular obstacles in Tough Mudder]. Agility, balance and understanding momentum are just as important.\u201d To master those skills, get off the treadmill and out of the weight room. Exercises like ladder drills, cone sprints and box jumps<\/a> all work muscles that aren\u2019t typically called upon when logging cardio or strength training, says Liz Barnet, Mudderella<\/a> training expert.<\/p>\n

6. It\u2019s OK to walk.
\n<\/strong>For many, completing the actual obstacles is the goal in these races. So don\u2019t stress if walking in between obstacles is what gives you the energy to conquer them. \u201cMany races aren\u2019t timed and are more about the experience with your friends,\u201d says Barnet. That said, do what feels right for you. \u201cIf your training has included a lot of distance running, go ahead and jog to that next obstacle,\u201d adds Railton. \u201cFeeling like you need to rest your legs? Walk it out.\u201d<\/p>\n

\"9
Photo: Tough Mudder<\/figcaption><\/figure>\n

7. Off days are just as critical.
\n<\/strong>It\u2019s easy to feel the need to go all-out every single day, but doing so can be more harmful than helpful. Each expert suggests a minimum of one to two rest days per week, but if you\u2019re feeling pain \u2014 not soreness \u2014 during a workout, that\u2019s a major sign you need to back off and recuperate more.<\/p>\n

RELATED:\u00a0<\/strong>7 Recovery Tools You’ll Love to Hate<\/a>\u00a0<\/strong><\/p>\n

\u201cTwo days before, start drinking a lot of water and focus on increasing your electrolytes intake.\u201d<\/p><\/blockquote>\n

8. Hydrate, hydrate, hydrate.
\n<\/strong>While half-marathons and marathons have numerous water stations, many obstacle races only have one \u2014 or sometimes none, explains Falamas. So toeing the start line hydrated is key. \u201cTwo days before, start drinking a lot of water and focus on increasing your electrolytes intake,\u201d she says. \u201cYou don\u2019t realize quite how much you lose when you sweat, and too many athletes cramp up. As a preventative measure, make sure that you\u2019re hydrating really well<\/a>.\u201d Railton notes that most courses will provide some type of fuel, though, so check the website to see what will be available \u2014 GU, energy chews, etc. \u2014 and practice using it so you know how your stomach will react.<\/p>\n

9. Try a different carb-load.
\n<\/strong>Big bowls of pasta or pizza pies are a typical pre-race dinner<\/a> for those gearing up for an endurance event. While you definitely shouldn\u2019t shy away from carbs<\/a> \u2014 \u201cthey\u2019re essential to replacing lost glycogen stores after intense workouts,\u201d explains Barnet \u2014 that doesn\u2019t mean you have to get the refined, white variety. Instead, she suggests foods like sweet potatoes, squash, beets, wild rice and quinoa<\/a> for a nutrient-dense meal. On race morning, \u201ceat something satiating enough that you won\u2019t be worried about when you\u2019ll get to have lunch, but that won\u2019t weigh you down,\u201d she says. \u201cAfter all, you have obstacles to climb!\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"

It\u2019s one of the fastest-growing sports in the nation, but you have yet to conquer your first obstacle course race. Get pro tips to cross the finish \u2014 and feel unstoppable doing it. <\/p>\n","protected":false},"author":65,"featured_media":40119,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[24,6,14],"tags":[104,110,108,341,357],"class_list":["post-40087","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-fitness","category-strength-training","tag-goals","tag-race","tag-running","tag-tax1living-well","tag-tax2running"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/40087","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/65"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=40087"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/40087\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/40119"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=40087"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=40087"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=40087"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}