bite the bullet and get stuck in
RACE : TRAINING
you have an energy bar on hand to replenish your
blood glycogen before nailing a beer.
Q:
What is your number one exercise for OCR’s?
A:
A tough one, there is no single exercise that
covers all bases. I think most racers’ weak point is in
lifting their own body weight. A neutral grip pull up is
an excellent addition to your strength training plan. If
you find it tough to complete one rep, start by using
assistance bands before jumping in at the deep end.
Q:
Have you taken part in OCR’s?
A:
Yes I have. I’m not a keen distance runner so
enjoy the variety that the obstacles and teamwork
bring. My favourite race was the first ever UK Tough
Mudder. It was the first race I took part in and we did
it with a bunch of teammates from the Better Body
Group. Tough work but good fun.
Q:
What would you recommend to those looking to
increase their race speed?
A:
I am a big fan of fartlek training for obstacle
course runners. It involves a combination of walking,
jogging, and sprinting in a cyclical nature. Any form
of interval training like this will not only improve your
heart and lung function, it will drastically reduce
recovery time between obstacles.
Q:
How can I get better at running without losing the
strength needed for completing the obstacles?
A:
A well structured strength training plan (like
the one I wrote in last months’ episode) will help
ForEliteAtheletes to FunRunners
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prevent the muscle atrophy that results from hours
of road running. It will also compliment your running
technique and prevent any unnecessary injuries that
result from fragile ankles, knees and hips.
Q:
What is your favorite obstacle?
A:
Anything that involves water. When you are on
your feet for so long, water based obstacles can be
a welcome respite for your feet as well as helping to
cool down your core body temperature. Unless of
course, there’s an electric current running through it!
Q:
How can I improve my upper body strength for
the money bars, rings etc?
A:
Include lots of compound upper body strength
exercises like bench press, dips, pull ups and military
press in your training program. Trunk stability is also
worth some focus; planks, side planks, and cable
rotations are worth adding into your plan.
Ultimately the best preparation for OCR’s is taking
part in other OCR’s! Bite the bullet and get stuck in,
only then can you uncover your real weaknesses and
work on them for next time.
It’s also worth finding a gym that caters for this type of
training. Lots of decent gyms now have rigs, monkey
bars, ropes etc. Find one... and move in
For any other questions on OCR training feel free to
drop me an email on:
