How to train for an obstacle course race (OCR) | Tough Mudder | X-Runner | Born Survivor | Spartan
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- Опубліковано 22 кві 2017
- This video is about how to train for an obstacle race (OCR), and the kind of training I do for obstacle course races. This is my third year of competing in obstacle race events, and I've taken part in different X-Runners, a Born Survivor and Tough Mudder. I have also recently completed another obstacle course race so I thought I'd share my training tips.
Now unfortunately I have lots of knee issues, and more recently an ankle ligament issue after the half marathon I completed last year. As such I can't do a great deal of running for my training, but if you can, aiming to work your way up to the distance of the race is a good idea. Most events are 10km, but tough Mudder is about 21km.
Where possible don't just run on roads and flat surfaces. Aim to find a trail run that will get you used to running an uneven surface. In my case I will do just a short run of around 4-5km on a trail once a week. I'll also supplement my cardio training with some high intensity interval training to really get my fitness up.
I also perform low impact cardio such as the cross trainer and the stair master, and even just walking at a fast speed on the treadmill at maximum incline. This can really help build up endurance in your legs.
I would also recommend building up strength in your legs with traditional leg exercises, such as squats, lunges and single leg presses.
Most obstacle course races don't have much swimming, but this is another great low impact exercise you can use for training. After a swimming session I also like to take a dip in the cold plunge pool to psychologically prepare myself for the cold lakes and water on the course.
Now when it comes to obstacle course races, a lot of people overlook their upper body. However there are a lot of obstacles that require you to be able to pull yourself up, climb up ropes and a monkey bar section is almost always a given. Performing pull ups can help with this; I do these regularly just in my door frame at home, but if your gym has a frame available you can also practice your monkey bar technique.
Finally, all the events will involve a lot of crawling. It's a good idea to practice your technique for this as it can be quite tiring and draining when you're not used to it.
So hopefully you found this video useful. Remember to give yourself enough time to train especially if your concerned about your fitness. Most of all, remember that it's not really a race in most cases - it's about having fun and completing the course on the day, so take your time and enjoy it!
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great video! I was suppose to do the tough mudder this year but have been too late to apply for it. will be doing it next year for sure
Thanks mate! Oh that's a shame Tough Mudder is a great course. Depending on where you wanted to do the event there seems to be a lot of availability left, but there is a price rise in 2 days... toughmudder.co.uk/events/find-an-event
Amazing insight! Not something you hear about all the time so very interesting to watch
Thanks mate, I appreciate it. Thanks for watching and commenting!
Nice vid! Keep up the good work. I've never did an obstacle course but this vid makes me feel to try it out.
Flawless Form Fitness Thanks mate, I would recommend it they're great fun!
haha, wicked! Lee getting in on the squat action too, classic!
Haha yeah I loved his shuffle pan filming! :)
Very professional video. Love the editing and production. Thumbs-up!
Thank you mate, I really appreciate it.
My pleasure.
Really good advice for running an obstacle course race, and nice edit too
Thanks mate I really appreciate it
Good advice man I'm looking into a mud run this summer! I hope I do it looks soo much fun!
Thanks mate, you should definitely do it. It's great fun! :)
one of my friends is super into OCR! great vid my man
Thanks mate, yeah they can be very addictive once you start!
Oh damn i need to try this out..it looks fun.
thanks mate you should try it! It's addictive though...
Really good tips Luke ! My cousin Jordan & his wife are doing a tough mudder race in Georgia in July....I linked this video to him !
Wow Kevin you've been busy! I've just seen all the comments! :) Thanks for watching, and I hope the video is useful for your friends!
Thanks Luke, I just get busy with work at times & have no time to watch youtube, so I have to catch up on some folks. I watch or try to watch every video you make (I have to delete some folks but certain folks are worth watching every video....I have to use discretion I hate it, but I'm short on time). I'm sure it will be useful. They I think subbed you too...or are going to. Their channel is Penny Metcalfe (his wife's channel really).
I had to watch twice dude, I watched it and thought "I wonder why he didn't put any sound on it" then realised I had the volume down lol. very clever idea for a video, You'll go far. The video: well put together, very clear and easy to follow, You even gave the girls a thrill by taking your top off lol.
Hahaha, thank you mate! Yes the shirtless scene was for the ladies, but after that I think they all unsubscribed! I guess it was just for the boys :)
ha ha brilliant response
Great video some really good tips especially about running on uneven surfaces. Too many people just use a treadmill and end up with a sprained ankle on the day
Thanks mate, it's also how it fatigues all the supporting muscles in your legs if you're not used to it
Top video mate, solid pull up form
Thanks mate!
This is an awesome video. It needs more likes and views
Thanks mate!
great video
Thanks mate
💪💪💪
Great tips man!I'm doing Born Survivor on 13 of May!💪
Nice one mate, enjoy! Born Survivor was one of my favourite OCR's that I've completed (only slightly sullied by the fact I lost a GoPro on one of the obstacles!). Let me know how you get on!
Richie, meet +ruskys adventures - I think he's doing the 13th May Born Survivor too :)
Luke Sherran That's a shame :) I'll definitely take my gopro😎 Which one you doing this year?
Hello hellboy 👍🏻 what's your start time ? I'm on the 12:00 wave. Can't wait for it now, how's your training gone ?
very nice edit
Thanks mate!
great advice. wish i could be doing weights but got an injury on my elbows. im just hoping years of weights carries me through on the day. running has been my big problem but tonight ive run 7.3 miles so think that will be good enough for born survivor.
Thanks mate. Sorry to hear about your elbows - injuries suck, but I'm sure you'll be fine on the day. 7.3 miles is great, fitness shouldn't be a problem for you on the day at all.
Yeah that's what I'm hoping. I'm just going to grit down and go through the pain barrier with my elbows in the knowledge there's a pint at the other side with my name on it. Not had any alcohol for 9 weeks so far.
Yeah that's what I had to do with the half marathon; my knee and ankle were ruined, but I just pushed through and then spent the next month recovering! There will be an amazing sense of accomplishment on the day though
That's my game plan. Well done for the half marathon that's on my hit list this year.
Nice one. Yeah it was on my bucket list too - as was a full marathon but I've since removed that one! :)
Great tips mate, I would share some of mine however as you know I don't train before these obstacle course races, so I'm not best to advise anyone
p.s thanks for featuring me
Lee I think your best advice would be to not panic, you were really good at not panicking
Glad I stumbled across your channel. This video was so helpful. I've considered trying out an OCR and have always wondered what type of training would be helpful. Thanks for the info. Also, your transformation video was epic, very inspiring. Liked and subbed!!! I am actually in the middle of a 12 week transformation challenge myself and have been vlogging the whole journey. I'd appreciate it if you could check out my channel and let me know what you think. Thanks again!
Hi mate, thanks for watching and commenting I really appreciate it! Good luck on your 12 week transformation challenge - I'll check out your channel and see how you're doing!
Thanks so much! I definitely appreciate it!