Are you seeking a thrilling, action-packed, and physically demanding adventure? Obstacle course racing – OCR – is the sport you are looking for!
OCR is becoming a global phenomenon, captivating fitness enthusiasts and adrenaline seekers. Whether you are a seasoned athlete or a beginner looking for an exciting new challenge, OCR offers unique experiences that test your strength, stamina, and mental grit.
Follow along, this is the perfect time to join this growing sport!
What is Obstacle Course Racing?
OCR is an adrenaline-pumping sport that combines traditional running elements with challenging obstacles designed to push participants to their limits.
Courses vary in distance and complexity. There are races for everyone!
The most common distances range between 3 km and 20 km, usually containing 20 to 30 obstacles that demand strength, agility, and problem-solving skills. There are also 100-meter events called Ninja, where the main skill needed is to be as fast and as efficient as possible to overcome all the obstacles within those 100 meters.
OCR events can take place in natural environments, urban settings, or specially designed courses, offering an exciting experience in diverse landscapes.
What can you expect from an OCR race?
- Inclusivity: One of the most attractive aspects of OCR is its inclusivity. Whether you’re a seasoned athlete, a fitness novice, or have reduced mobility, race events welcome everyone. The sense of community among OCR enthusiasts ensures a supportive environment, where everyone encourages and helps each other to overcome the challenges.
- Varied Skill Set: OCR isn’t just about running. It recruits many skills. From climbing walls to carrying heavy objects, crawling under barbed wire or mud, and hanging in various types of structures, OCR will challenge your body in ways you’ve never experienced before. This variety keeps the sport engaging and exciting.
- Teamwork and Bonding: While OCR can be a personal journey, it also offers an excellent opportunity for teamwork and bonding. Many events allow participants to register as a team, fostering an unparalleled sense of group achievement.
- Mind and Body Challenge: This sport isn’t just about physical strength. It tests your mental resilience, pushing you to confront fears and self-doubt. Overcoming obstacles can be incredibly empowering which will help build self-confidence that extends beyond the course.
- Goal-Oriented Training: OCR provides a clear goal to work for. Signing up for an event serves as motivation for training, making it easier for beginners to stay focused and disciplined in their workouts.
How to choose your first OCR event
As a beginner, selecting the right event can make all the difference in your experience. Here are some factors to consider:
- Distance: Unless you are an experienced trail or road runner, opt for shorter-distance events in your first race. This will allow you to assess your capabilities and build confidence before attempting longer courses.
- Obstacles: Avoid mainstream events at first. Search for local races and go to the promoter’s website or social media pages to see photos of previous events. Analyze the obstacles you can expect and choose an event with simpler obstacles like wall jumps, crawls, sandbag carry, and fewer technical challenges to ensure you can complete most of the obstacles and get excited with the experience.
- Location: Consider the event’s location and terrain. A flat course may be more suitable for beginners, while hilly or mountain courses can provide a higher challenge for those seeking an extra-demanding adventure.
- Organizer Reputation: Research the event organizer’s reputation and read reviews from past participants. Choose events where people felt challenged but excited to continue.
Prepare for your first race
Preparing for an OCR event involves training multiple aspects of your body. You need to be able to run and also have the strength and mobility to overcome multiple obstacles
- Start Slowly: If you’re new to fitness, don’t attempt to train every single day. Besides running, OCR is a sport that requires joint and tendon adaptation, and this takes some time to build up.
- Run: If you are already a seasoned runner, either trail or road, then just keep going. You are doing great!
If not, take some time for your legs, heart, and lungs to adapt to a new adventure. Here’s how I started: How to start running – beginners guide
If you registered for a 3 km race, aim to train with 5 km runs. If it has 10 km, aim to train with 12 or 15 km. - Train for Obstacles: Obstacles require some upper body strength and mobility.
Aim to train your upper body once or twice a week. It does not need to be fancy gym training. At home or in a park, do some push-ups, pull-ups, negative pull-ups, band-assisted pull-ups, farmer’s carry. Keep it simple so that your body gets used to the load. After some time you can start incorporating more functional training exercises that simulate obstacles, such as monkey bars, rope climbs, and wall jumps. - Nutrition and Hydration: Fueling your body with the proper nutrients and staying hydrated are crucial steps for success. Maintain a balanced diet and practice proper hydration before, during, and after training sessions.
Race Day
Race day is the day to enjoy the experience. Give your best and challenge yourself with your friends
- Arrive Early: Plan to arrive at the event early to allow time to relax, get your race kit, warm up, and familiarize yourself with the course layout.
- Stay Hydrated: Drink plenty of water the day before and up to 1 or 2 hours before the race. Some events can be physically demanding, and proper hydration is essential to avoid fatigue and cramps. While some events have hydration stands throughout the course, it is best if you carry some water with you in case it’s needed (Every time I don’t carry water with me in a race, I end up regretting it).
- Fuel properly: Eat some more carbs than usual the night before to ensure you have plenty of energy for the race.
On race day, aim for light meals up to 1 hour before the race. - Listen to Your Body: Pace yourself throughout the race and don’t push beyond your limits. Remember, finishing your first course is an achievement that will give you the power and joy to train a bit more and gradually improve for the next race.
- Embrace the Obstacles: Approach each obstacle with a positive mindset. Even if it seems too difficult, try to overcome the obstacle at least once to feel more closely the OCR adventure. It is also a great opportunity to train for different challenges since most of the obstacles are not accessible in your home or gym.
In the end remember, it’s okay to take the penalty if you can’t overcome the obstacle (usually burpees, but can be a time penalty also) and move on to the next one. - Connect: Connect with the people around you, help them, let them help you, and feel the spirit between everyone to reach the finish line with a great experience!
- Celebrate Your Accomplishment: Crossing the finish line of your first race is an adventure to never forget. Celebrate your hard work and dedication, and enjoy the memories you’ve created.
Are you ready for the mud, sweat, and triumph?
OCR offers an unforgettable experience that challenges both body and mind. As a beginner, this sport opens doors to new possibilities, pushing beyond your comfort zone and revealing the strength and resilience within. With its inclusive nature and welcoming community, OCR provides the perfect environment to evolve.
Are you ready to embrace the challenge and embark on a thrilling journey through mud, sweat, and triumph? Take that first step, and you’ll discover the joy and satisfaction that come from conquering obstacles and pushing your limits in this exciting sport. Don’t wait any longer, sign up for your first event and experience the power of OCR.
If you want to see some of my previous adventures and progress, check out my Instagram page
Let the adventure begin!