How to Train Smarter for Your Next Obstacle Course Race
Preparing properly for an obstacle course race is crucial for your performance and for your safety. Train smarter for your next race with these tips and tricks.
For newbies, it is advisable that they seek help from an experienced coach. This will help them prepare for the diverse physical skills necessary for taking part in an obstacle course race. Not being properly prepared can lead to disappointing results and in many cases to injuries.
Here is how a good coach can help improve your performance at the next OCR race:
Improve your running
Running is the most important component of an OCR race, so make sure you add some serious trail and hill running to your training program when preparing for this type of race. Of course, pace yourself properly, so as not to injure yourself by overtraining.
Work on your grip
Training for a better grip strength is crucial for completing such a race, so make sure you take the time and put sufficient effort in doing strength grip training exercises, such as: pull ups, dead lifts, farmer carries and other sets of exercises to help increase the strength and reliability of your grip. This includes exercises for the finger and wrist strength balanced properly with exercises for the elbows, to reduce overuse and injuries.
Add some HIT or HIIT training to your schedule
High Intensity Training or High Intensity Interval Training will do wonders for your fitness levels. Three HIIT sessions per week will help improve your cardiovascular fitness as well as the regulation of hormones of your body.
HIT training, such as CrossFit can really help improve the strength and endurance of your legs which is crucial for the hilly trail runs, and will also help you prepare to go through the different obstacles during the race. Don’t forget that getting proper footwear is crucial, and good crossfit shoes will make the training much more enjoyable
Train specifically for the sports involved in an OCR race
Since obstacle course racing involves a wide variety of different sports and activities, you need to make sure you are prepared to successfully complete them during the race. This means, adding sport-specific training to your schedule. This means adding: rope climbing, mud crawling, wall scaling, sled pulling, climbing and swinging on monkey bars and lifting and carrying heavy objects on your shoulders or in front of you.
Of course, as I said, focusing on the trail and hill running is the most important part of the preparation process. A good coach should be able to help you make a well-balanced training program which includes all these necessary elements to prepare you physically and mentally for the race.
Allow yourself to recover properly
Make sure you have a proper and safe recovery strategy for your training and for after the race itself. This will help you stay safe while you are getting ready for the race, during the race and after that. Take care of any injuries in a timely and proper manner in order to avoid further damage to your body and your performance. Treat any muscle pain or muscle cramps during the training and racing, and avoid travelling long distances right after the race itself.
By staying safe and well, you will be able to enjoy your OCR race, and will also be better prepared for your next event. Stay hydrated, and maintain a healthy diet, which will help keep your body healthy and reduce the risk of muscle soreness and problems. Adding more Magnesium to your diet, by taking supplements or eating magnesium rich foods, such as spinach will help reduce the risks of muscle spasms and cramps. Also, improving your posture and getting a professional massage for your problematic muscles can also help.