OCR Training: how to prepare for a race in extreme conditions

OCR (Obstacle Course Racing), or obstacle course racing, has become very popular in recent years. These races combine running with physical and mental challenges that test you from many different angles. If you are thinking about participating in an OCR race or simply want to improve your physical fitness, the following tips will help you plan and execute your training.

1. Cardio and endurance

OCR races require good cardio fitness. Prepare to run over varied terrain, often taking breaks to overcome obstacles. Include the following in your training plan:
Long Runs: Increase your endurance by incorporating long runs regularly. Start with shorter distances and gradually increase them.
Interval Training: Improve your speed and ability to recover quickly during and after overcoming obstacles with interval training.

2. Strength and functional training

Strength is the key to successfully overcoming obstacles. Focus on complex exercises that strengthen the whole body:
Lifting weights: to develop upper and lower body strength.
Functional exercises.
Core training.

3. Core strength and stability with stability and stability of core stability.

Specific obstacle training is important to improve technique and confidence:
Climbing and scrambling: practice climbing walls, climbing ropes and scaling obstacles.
Obstacle Course: If you have access to an obstacle course, use it regularly to simulate racing conditions.

4. Flexibility and mobility

Stretching and mobility are key to preventing injuries and improving performance:
Yoga and Pilates: help improve flexibility and keep muscles loose and flexible.
Dynamic Stretching: It’s important to warm up your muscles with dynamic stretching before a workout.

5. Mental preparation

OCR races are not just about physical strength. Mental toughness is equally important:
Visualization.
Meditation and mindfulness.

Conclusion

Training for OCR races is a complex and challenging process that requires a combination of running endurance, strength, technical skills and mental toughness. With regular and well-structured training, you can achieve great results and outperform yourself. Remember that consistency is the key to success, whether you are training for your first OCR race or trying to improve your performance.

Vladimir Veverka
Personal trainer and nutrition advisor