How to Train for an Obstacle Course Race?

Obstacle course race is a sequence of challenging physical hurdles that an athlete or a team needs to face and navigate within a specified time. Obstacle races include a combination of various activities in a sequence including racing, cycling, tire swings, climbing, crawling, jumping and balancing acts. An athlete crosses a hurdle to face an activity change within a few meters. The varying speeds and the resultant change in body movements at a fast pace kickstart the metabolism rate and improve endurance levels in an individual.

How to train for an obstacle race course?

Training for an obstacle course race requires a distinctive plan to integrate two essentials,
· endurance required for a long run and

· strength to overcome a variety of challenging encounters.
The training program for the obstacle course race should include:

· Running 4-to 5-miles a day, across varying landscapes aids in improving the endurance levels of a person. Introduction of variations including intervals and hill runs between the running schedule can enhance speed and the muscle power.

· Pull-ups are an essential part of obstacle race training. They assist in developing upper body and grip strength which can be advantageous during wall/rope climbing or monkey rods. Practice using different kind of grips can prepare a person for facing sudden challenges.

· Pushups enhance the upper body strength and core. Once a person masters the basic pushups, he can increase the intensity of the exercise by raising his feet to a chair or supporting himself on a stability ball. Explosive pushups are the most effective exercise to increase the endurance levels of a person.

· Squats with certain modifications to train the hamstrings, quadriceps and glutes can strengthen the lower body of a person. Once a person learns to squat using his own body weight, he can add more weights or change stability to make the exercises more challenging.

· Lunges are also lower body strength-building exercises and improve the strength of legs and muscles. Mastering forward lunges is very vital and this can be built upon by variations in stability levels.

· Planks can help in developing race related core strength in the body. Passing through the low barbed wire and other similar hurdles requires core strength and stability which can be easily obtained through plank training.
· Squat jumps or lunge jumps help a person scale high obstacles like walls or high stocks of hay. Move on to box jumps after mastering the basic jumps.

· Crawls enhance the proficiency in movements through low heights and narrow spaces. Bear walks and dog walks also help a person pass through narrow tunnels with ease.

· Abdominal exercises with knee lifts or stomach tucks can support the lower abs and help in overcoming obstacles where a person needs to move on their stomach.

· Burpees are the ultimate step in the obstacle race training program. They can help a person get trained to shift from one obstacle to another in a swift manner.

A person who has mastered all exercises can combine them in various intensities and simulated conditions to have a better endurance and strength training.

Aparna is a freelance writer who loves to write on her niche areas of health and fitness, business, start-up management, pets, family and relationship, career, human resources, home improvement, gardening and travel. She is a Chartered Financial Analyst and a legal professional with a decade of corporate experience. She writes for several corporate magazines and websites. You can also visit her blog http://healthyndfitblog.blogspot.in/

source : How to Train for an Obstacle Course Race?