You’ve seen the videos — barbed wire crawls, icy water plunges, and mud-filled miles of running. Somehow, somewhere along the way, you decided this would be a cool thing to try.
Why not? It’s a total body challenge that forces you to push yourself. You don’t just have to move past obstacles on the path, you also have to confront your own mental and physical blocks to get there. It’s a way to build confidence and self-trust that you can do hard things.
Overall, obstacle course races (OCRs) require endurance, strength, coordination, and grit — all things you can work to achieve. It’s not easy, though, which is part of the whole point. It takes more than your usual routine, it tests your functional and mental strength in every way.
The result? You feel gloriously proud of yourself for attempting something so crazy. But, how exactly do you prepare?
This guide walks you through everything you’ll need to train smart. We cover cardio, strength, nutrition, and mindset. Learn exactly what you can do to prepare yourself for a challenge you’ll remember forever.
OCRs are famous for their difficulty. If you're interested in doing one, it likely means you’re ready to challenge yourself. But to achieve any difficult goal, we need a plan. Here's what to keep in mind as you ready yourself and prep for the big event:
Developing enough lung and leg endurance to push you through the race is key. Rather than repetitive road runs, try this for better power and coordination:
Training for an OCR means you’ll need a very specific kind of strength — being able to curl heavy weights isn’t enough. You’ll need total body functional power and coordination to climb ropes, haul sandbags, and scale walls.
If you want to avoid wiping out on muddy twists and turns or slippery walls, you’ll need to master strength and control.
You’ll never get practice in certain types of exercises if you don’t make it intentional (unless you regularly use the monkey bars with your kids at the park). Here are some of the most common obstacle-type exercises to add to your training:
Like any marathoner will tell you, half the battle of making it to the finish line is learning to control your thoughts. Chances are, you will have moments where you want to give up. Maybe you twist your ankle or can’t seem to make it over the wall. Or you get caught up watching everyone else do (seemingly) better than you. What then? Will you pause or feel defeated enough that you slow down or stop entirely?
Are you already dreading a certain part of the course? What about falling and hurting yourself? Whatever it is that’s got you worried, face it (but slowly). Practice a bit of exposure therapy and gradually start doing exactly what scares you.
For example, practice falling in a safe place that won’t hurt you to get used to it, and find ways to do it more safely. Or if it’s a fear of cold water, start putting the last 30 seconds of your shower colder and colder each time.
Elite athletes have been practicing visualization for decades (maybe more). While it used to be seen as woo-woo adjacent, the science has finally caught up to show its worth.
Visualization, also called mental imagery, allows you to see yourself doing whatever it is you want — successfully. You’re giving your brain the chance to see it for itself, increasing your belief that it is indeed possible.
For example, one study on soccer players found that visualization improved their self-confidence and performance. Specifically, it analyzed their plyometric performance and found that each area of performance improved with visualization. It’s also especially helpful for people with performance anxiety, since you can mentally rehearse difficult situations and prepare how to respond. A few minutes a day might be enough to walk into the race feeling ready for anything.
We love big goals because they’re exciting and we think they’re motivating. The truth is, though, motivation doesn’t last. What works is setting a SMART goal that moves towards your goal in a practical way that doesn’t ask too much of you (just think of everyone saying they’ll hit the gym 4X/wk after not going for a year…).
Your goal needs to meet you where you’re at now — not where you’ll be in 3 months or more. That’s why goals can be constantly edited as you progress, but starting at the finish line isn’t the way to go.
Think about how you can break training down into bite-sized chunks — and how to reward yourself along the way. For example, if you complete a specific obstacle (like climbing rope), then treat yourself to a nice coffee after your workout.
You can train all you want, but if you’re under-fueled or dehydrated, you’ll feel it — hard. Proper nutrition and hydration keep your energy high, muscles firing, and brain sharp from the first obstacle to the final crawl. Here’s how to prep your body like it deserves:
Get specific, practical, healthy eating tips with this article on diet.
If you’ve ever travelled and walked in a hot city with uncomfortable shoes and sweaty clothes, you know exactly how important proper gear is.
Having a specific strategy in place for race day will not only prep your body but also reduce decision overload, making for a smoother day.
After putting your body through an incredible amount of exertion, you're going to want to take some time to wind down. Here's how to help your body recover:
Knowing what to do isn’t the same as being able to do it. We all work better with a bit of accountability (and personalized expert guidance). Hiring a personal trainer to tailor a plan specifically for your needs gives you a better chance of doing the best training for you. It’s not a one-size-fits-all pdf; it’s exactly what you need to achieve the exact goal you have.
That’s the power of personal training: with support and expert guidance, you can expect better results (and more fun along the way). See for yourself by trying our 14-day free trial today. You can even choose the type of trainer you want based on their experience and personality. In the end, it’s all about finding someone you’re comfortable with who gets you where you want to go.
Written by Jennifer Olejarz.
