Obstacle Course Race Training

What do you need to survive an obstacle course race? How fit do you need to be?

Before you answer these questions, you need to answer one question first: are you aiming for a sprint or a run?

The difference between the two is mileage: sprints are usually no longer than five miles, while runs are over five miles. Both have numerous challenges along the way like climbing walls, crawling under barbed wires, lifting heavy things, etc. Sprints include the Warrior Dash, Spartan Sprint, Metro Dash, Rugged Maniac, and Ruckus Challenge. Runs include the Spartan Beast, Spartan Super, and Tough Mudder. Click here for a list of obstacle course races.

There are some physical fitness requirements you’ll need like the ability to run/jog/walk/crawl 3-5 miles for a sprint or up to 12 miles for a run. You also need to be a team player and be able to carry your own weight (figuratively and literally).

Training for an obstacle course race requires a unique sports-specific exercise program. If you’ve already googled related training workouts, you’ve probably found dozens of tips and routines. If you’re in good shape and familiar with training for an event, you can probably take on any routine you find online.

If you are training for an obstacle course race for the first time, here’s a good sequence to keep in mind:

A long, super circuit routine (15+ exercises) can function as a good test for a sprint, especially if you work in bouts of running in between strength & core exercises. If going from basic conditioning to circuit training feels like too much of a leap, you can try a program with shorter circuits to build up to a super circuit. Also, keep in mind that recovery is something you’ll want to do regularly with a week of lighter training sessions with flexibility work scheduled after every 3-4 weeks of intense training.

Now you should be ready to start a training program for the Tough Mudder, Spartan Race, and other increasingly popular mud runs.

Click here for tips on injury prevention for obstacle races.

*Please note that by submitting a contact form and/or engaging in any of the fitness recommendations on www.MyExerciseCoach.net, you agree to the terms and conditions of this disclaimer.