From Couch to Obstacle Course Race: A Beginner’s Guide

Set clear goals:

Before embarking on your OCR journey, set clear goals and commit to them. Whether it’s completing the race, conquering specific obstacles or improving your overall fitness, having a clear vision will help keep you motivated throughout your training.

Start with cardio:

Building a solid cardiovascular foundation is crucial for OCR. Begin by incorporating regular cardio exercises into your week. Start with walking if you need, but add running, cycling or swimming – or an elliptical machine in the gym – to build that stamina.

Strength training:

OCR demands a combination of strength and functional fitness, and we’re big fans of strength training. Focus on bodyweight exercises such as squats, lunges, push-ups, planks and burpees, to improve your overall strength.

Add functional exercises like kettlebell swings, farmer’s walks and sandbag carries to simulate the challenges you might encounter on race day.

Practice specific skills:

Many neglect to add specificity to their training. They get super fit but are stumped on race day when they’re presented with monkey bars or a rope swing! Identify what obstacles are going to be at the event you’re doing and practice the skills required to overcome them.

Examples include rope climbs, wall jumps, monkey bars and crawling low obstacles. Dedicate specific training sessions to these skills, gradually increasing the difficulty as you progress.

Interval training:

OCR involves bursts of intense effort followed by periods of active recovery. Implement interval training into your routine to mimic the race conditions.

Alternate between high-intensity exercises such as sprints, box jumps or hill runs with short recovery periods. This will boost your speed, power, and overall performance.

Mental prep:

OCR can be mentally challenging and an intimidating prospect, especially for beginners. Develop mental fortitude by visualizing yourself successfully completing the race and overcoming obstacles. Practice positive self-talk and affirmations to boost your confidence. Set small milestones during training and celebrate your achievements along the way.

We pride ourselves on organising family-friendly and very welcoming, inclusive events at DB Max so enter one of our events safe in the knowledge you’ll be well looked after and supported from start to finish.

Take a look at our next OCR: Rood Rampage

Join a training group:

Training with others who share the same goal can be highly motivating. Consider joining a local OCR training group or team (there’s plenty here in the South West). The camaraderie and support from fellow participants will keep you motivated, provide valuable tips, and make training more enjoyable.

Be patient:

Avoid pushing yourself too hard too soon. Gradually increase the intensity, duration and complexity of your workouts and listen to your body and allow for proper rest and recovery. Overtraining can lead to injuries and hinder your progress. Remember, consistency and patience are key.

Have a plan on race day:

On race day, arrive early and familiarize yourself with the course layout. Stay hydrated, fuel your body with a balanced meal beforehand and wear appropriate clothing and footwear. Start at a comfortable pace, conserve your energy and focus on completing each obstacle one at a time. Don’t forget to enjoy the experience and celebrate your accomplishment!