So, you decided to begin training for an obstacle race / mud run and you’re not sure where to get started with your training? This guide will help you get started on your way to your first obstacle race.
What to expect:
The mud runs and obstacle races will test your full athleticism. The races are designed to be challenging, so always be prepared for the unexpected.
Races may consists of running, jumping, climbing, crawling, swimming, balancing, monkey bars, rough terrain, mental tests, lifting, flipping tires, and the list of possible obstacles goes on and on. Oh, and don’t forget MUD. You can surely count on getting muddy.
How do you prepare for all of this?
Keeping in mind that the race is going to involve running and obstacles, you should always train appropriately. You must have great conditioning, strength, and mental toughness. Your workout should involve some type of cross training to get prepared. Cross training is a combination of body weight exercises, functional movement training, weight lifting, and aerobic training. All areas that will help you through your first obstacle race, as well as in your day to day living.
The areas of obstacle race training to focus on are running long distance, upper body strength, and overall conditioning.
Running Long Distance
The obstacle races are going to range in distance from 3 Miles to as long 13+ Miles in length. Running is probably the most important part to training.
If you’re not really a fan of running the good thing is that running is segmented by the obstacles. A great way to get started with running is to incorporate it into your workouts. Below is an example workout that is repeated 4 times that begins with a 400m run, so when completed you have run a complete mile. As your conditioning improves, you can start with a ½ mile or a mile before your first exercise. Also, have days where all you do is a long distance run. Begin with running 1 mile straight then 2 miles, and so on.
Example Workout:
400m Run (.25 Mile)
20 Pull-ups
15 Push-ups
10 Wall Balls
5 Deadlifts
Complete 4 Rounds for Time
Upper Body Strength
In the example workout above, it starts with a 400m run and then goes right into pull-ups to simulate when you start and run to the first obstacle and arrive winded to lift yourself up and over a wall. Then, there may be monkey bars over water so upper body strength is very important.
To strengthen your upper body, do a lot of pull-ups. If you’re not able to do pull-ups definitely work on pull ups. You can begin with using a resistance band to assist you with getting up. To build more strength incorporate back exercises with weights into your training. If you’re able to do pull ups, work on monkey bars moving forward and backwards. If you have access to a rope to climb do rope climbs and ring workouts, as well if possible. The rope climb & rings are possible obstacles and areas of the race that will require upper body strength.
Overall Conditioning
With 3 to 13+ miles of tough rugged obstacles, conditioning will be key for success.
So how do you get your conditioning ready for an obstacle race? You can run, row, bike, swim or do any cardiovascular exercise. To truly be prepared you should do high intensity workouts that involve cardio exercises with bodyweight exercises.
Example: Swim a lap followed by 10 Burpees and repeat 10 times.
The workout should really increase your heart rate and have you winded. The reason for this is to simulate the races high intensity. If you’re not sure what exercises to do, you should consider doing Bootcamp workouts at a local gym or hire a trainer.
If you focus on training the three-core areas running long distance, upper body strength, and overall conditioning you will be in great condition for the obstacle race. To be properly prepared you should train for at least 6 to 8 weeks prior to the race if not longer dependent on the length of the race and your current overall conditioning.
Now it’s time to conquer the course
For online, one on one, or group training contact Jose at Jose@JVCFitness.com
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