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    Obstacle Course Racing 101: How to Get Fit, Have Fun, and Succeed in Mud Runs From A to Z
    Obstacle Course Racing 101: How to Get Fit, Have Fun, and Succeed in Mud Runs From A to Z
    Obstacle Course Racing 101: How to Get Fit, Have Fun, and Succeed in Mud Runs From A to Z
    Ebook150 pages1 hour

    Obstacle Course Racing 101: How to Get Fit, Have Fun, and Succeed in Mud Runs From A to Z

    By HowExpert

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    About this ebook

    Whether you are looking to prepare for your first Mud Run/Obstacle Course Race (OCR), or you simply want to improve your skills so that you can compete on a more serious level, the information in this book will help you do just that. You’ll discover the main parts of every mud run that you should specifically train for and a list of recommended workouts that will transform you into a successful racer and competitor. Not only will you learn about the various types of obstacles that are common on most courses but you’ll learn the tricks to mastering them so you can quickly move on to your next challenge.
    Included are training tips and workouts the author recommends for improving your endurance, strength and hand grip strength. Additionally, read about a vital mental training exercise that she personally practices regularly that will convert you into a solid OCR beast, both mentally and physically. Throughout the book, you’ll be entertained with stories about the author’s learning process along the way to the World Championships- the Do’s and Don’ts that she learned the hard way.
    Learn what and what not to do with how to dress, train, eat and compete. Becoming proficient in obstacle racing for fun or for sport isn’t hard, it just takes practice and anyone can do it!

    HowExpert publishes quick 'how to' guides on unique topics by everyday experts.

    LanguageEnglish
    PublisherHowExpert
    Release dateJan 2, 2019
    ISBN9781949531756
    Author

    HowExpert

    HowExpert.com is a team of everyday experts that create no-fluff, straight to the point, quick guides that gets you fast results. Our mission is to create quick and straight to the point guides that anyone can quickly read to get better results in the fastest time as possible. We create quick reports because we know that many people prefer to get tips quick, fast, and easy compared to digging for it in an overly lengthy book. We don't want to waste your time. We want to get you results. That's it! We want you to get results FAST. That is why we purposely create most of our guides to be short and to the point. In fact, most of our books can be read in an hour or less. In the end, you get a cool 'how to' guide that focuses on ONE thing and ONE thing only. That is to get you results FAST. So if you are looking for a no-fluff, straight to the point guide that will get you real life results in the fastest way without wasting any of your precious time, then get any of our 'how to' guides of your choice. Thank you and we wish you much success in all areas of your life! HowExpert.com Team

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      Book preview

      Obstacle Course Racing 101 - HowExpert

      Obstacle Course Racing 101

      How to Get Fit, Have Fun, and Succeed in Mud Runs From A to Z

      HowExpert with Nikki Hart

      Copyright HowExpert™

      http://www.HowExpert.com

      For more tips related to this topic, visit www.HowExpert.com/fitness.

      Recommended Resources

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      www.HowExpert.com/membership – Learn a New ‘How To’ Topic About Practically Everything Every Week.

      www.HowExpert.com/jobs– Check Out HowExpert Jobs.

      COPYRIGHT, LEGAL NOTICE AND DISCLAIMER:

      COPYRIGHT © BY HOWEXPERT™. ALL RIGHTS RESERVED WORLDWIDE. NO PART OF THIS PUBLICATION MAY BE REPRODUCED IN ANY FORM OR BY ANY MEANS, INCLUDING SCANNING, PHOTOCOPYING, OR OTHERWISE WITHOUT PRIOR WRITTEN PERMISSION OF THE COPYRIGHT HOLDER.

      DISCLAIMER AND TERMS OF USE: PLEASE NOTE THAT MUCH OF THIS PUBLICATION IS BASED ON PERSONAL EXPERIENCE AND ANECDOTAL EVIDENCE. ALTHOUGH THE AUTHOR AND PUBLISHER HAVE MADE EVERY REASONABLE ATTEMPT TO ACHIEVE COMPLETE ACCURACY OF THE CONTENT IN THIS GUIDE, THEY ASSUME NO RESPONSIBILITY FOR ERRORS OR OMISSIONS. ALSO, YOU SHOULD USE THIS INFORMATION AS YOU SEE FIT, AND AT YOUR OWN RISK. YOUR PARTICULAR SITUATION MAY NOT BE EXACTLY SUITED TO THE EXAMPLES ILLUSTRATED HERE; IN FACT, IT'S LIKELY THAT THEY WON'T BE THE SAME, AND YOU SHOULD ADJUST YOUR USE OF THE INFORMATION AND RECOMMENDATIONS ACCORDINGLY.

      THE AUTHOR AND PUBLISHER DO NOT WARRANT THE PERFORMANCE, EFFECTIVENESS OR APPLICABILITY OF ANY SITES LISTED OR LINKED TO IN THIS BOOK. ALL LINKS ARE FOR INFORMATION PURPOSES ONLY AND ARE NOT WARRANTED FOR CONTENT, ACCURACY OR ANY OTHER IMPLIED OR EXPLICIT PURPOSE.

      ANY TRADEMARKS, SERVICE MARKS, PRODUCT NAMES OR NAMED FEATURES ARE ASSUMED TO BE THE PROPERTY OF THEIR RESPECTIVE OWNERS, AND ARE USED ONLY FOR REFERENCE. THERE IS NO IMPLIED ENDORSEMENT IF WE USE ONE OF THESE TERMS.

      NO PART OF THIS BOOK MAY BE REPRODUCED, STORED IN A RETRIEVAL SYSTEM, OR TRANSMITTED BY ANY OTHER MEANS: ELECTRONIC, MECHANICAL, PHOTOCOPYING, RECORDING, OR OTHERWISE, WITHOUT THE PRIOR WRITTEN PERMISSION OF THE AUTHOR.

      ANY VIOLATION BY STEALING THIS BOOK OR DOWNLOADING OR SHARING IT ILLEGALLY WILL BE PROSECUTED BY LAWYERS TO THE FULLEST EXTENT. THIS PUBLICATION IS PROTECTED UNDER THE US COPYRIGHT ACT OF 1976 AND ALL OTHER APPLICABLE INTERNATIONAL, FEDERAL, STATE AND LOCAL LAWS AND ALL RIGHTS ARE RESERVED, INCLUDING RESALE RIGHTS: YOU ARE NOT ALLOWED TO GIVE OR SELL THIS GUIDE TO ANYONE ELSE.

      THIS PUBLICATION IS DESIGNED TO PROVIDE ACCURATE AND AUTHORITATIVE INFORMATION WITH REGARD TO THE SUBJECT MATTER COVERED. IT IS SOLD WITH THE UNDERSTANDING THAT THE AUTHORS AND PUBLISHERS ARE NOT ENGAGED IN RENDERING LEGAL, FINANCIAL, OR OTHER PROFESSIONAL ADVICE. LAWS AND PRACTICES OFTEN VARY FROM STATE TO STATE AND IF LEGAL OR OTHER EXPERT ASSISTANCE IS REQUIRED, THE SERVICES OF A PROFESSIONAL SHOULD BE SOUGHT. THE AUTHORS AND PUBLISHER SPECIFICALLY DISCLAIM ANY LIABILITY THAT IS INCURRED FROM THE USE OR APPLICATION OF THE CONTENTS OF THIS BOOK.

      COPYRIGHT BY HOWEXPERT™ – ALL RIGHTS RESERVED WORLDWIDE.

      Table of Contents

      Recommended Resources

      Introduction to Obstacle Course Racing (OCR)

      History of OCR

      Getting started

      Chapter 1: Mental Training

      Applying this technique to OCR

      Applying this technique to everyday life

      A quick mental note…

      Summary

      Chapter 2: Endurance Training Tips

      Long Runs- 1 day per week

      suggested workouts

      Short Runs- 2-3 days per week

      A. Intervals

      Suggested workouts

      B. Hills- add to one of your shorter runs

      Suggested workouts

      C. Speed work- add only when cardio base is established!

      Suggested workouts

      D. HIIT- 1-2 days per week

      Suggested workouts

      More exercises to pick from

      Chapter 3: Grip strength Training Tips

      A. Fingertips

      Suggested workouts

      B. Forearm

      Suggested workouts

      Summary

      Chapter 4: Weighted-Carry Training Tips

      Suggested workouts (do these on a hill whenever possible)

      Summary

      Chapter 5: Climbing Training Tips

      Suggested workouts

      Suggested workouts

      Summary

      Chapter 6: Navigating the Obstacles

      ‘A’ Frame

      Balance Beam/Logs

      Cargo Net Climb

      Crawls

      Electric Shock

      Fire Jumps

      Gauntlets

      Hills

      Hoist

      Hurdles

      Ice Water Plunge

      Jumps

      Dragon’s Back

      Monkey bars

      Hand to hand technique

      Orangutans technique

      Bent arm technique-

      Mud Pit(s)

      Pulls/ Drags /Sleds

      Rigs

      Rings

      Monkey swing- one hand at a time

      Ladder- Rope, Metal or Chain

      Ropes

      Side J Hook

      S Wrap

      Front J Hook

      Slide

      Spear Throws

      Take-away-tips:

      Swim

      Tires

      Tire Flip

      tip

      Tire Climb

      Tunnel/ Tube Crawl

      Twisters

      Sideways Technique

      Forward Technique

      Backward Technique

      Tyrolean Traverse

      Over the Top

      Upside Down Drag

      Upside Down Monkey

      Walls- incline, inverted, vertical, traverse, over-under-thru

      Incline walls

      Inverted Walls

      Vertical walls

      Traverse Wall

      Weighted Carries

      Zip Lines

      Summary

      Chapter 7: What You Should Know Prior To Race Day

      Attire

      Shoes

      Clothing

      Compression sleeves

      Gators- avoiding rocks in your shoes

      Gloves

      Fuel

      Take care of your hands and feet!

      Hands

      Hands during a race

      Forearms

      Feet

      Water

      Summary

      Chapter 8: Take Action

      Conclusion

      About the expert

      Recommended Resources

      Introduction to Obstacle Course Racing (OCR)

      History of OCR

      Obstacle Course Racing (OCR), aka mud runs, officially started as a sport in 776 B.C. with the Pentathlon in the Ancient Olympic Games. This consisted of the stadion (a 200 yd sprint), javelin, discus, long jump and ended with wrestling. It has since transformed into today’s contemporary OCR. The first true mud run is believed to have been The Tough Guy Challenge in 1987, which is still held on the same 600-acre farm in Perton, Staffordshire, England. Due to the severe difficulty of this race, no one has ever completed it in its entirety, or so the rumor has it.

      Since then, OCRs, have boomed in popularity attracting over 20 million participants globally. People of all levels of fitness are enjoying the wide variety of challenges offered at the events. This is a sport in which a runner or team of runners must overcome various challenges on a course consisting of running, climbing, throwing, jumping, crawling, hanging, swinging and balancing on obstacles. Each event will bring its own flare and set of challenges to the race, but the three elements that are similar in all of them are the mud, the running and the camaraderie.

      Unless the event is a National or World Championship, many people stick around the obstacles to help their fellow racers accomplish the challenge too. Often times, such as the Tough Mudders, an obstacle is designed specifically to be accomplished as a team and is impossible to do alone. More often than not, the person helping you is someone you don’t even know. While running my first mud run, which was a Spartan Super, I was overwhelmed with so many aspects of the race. I was blown away with how challenging, though fun, the obstacles were, but mostly, I was awestruck with the camaraderie among the runners. I had only ever run races where the other runners were my adversaries. However, in the case of mud runs, it’s literally you against the course.

      The distance of the races varies from 3 to 100 miles. The longer the race, the more obstacles will be included on the course. Some races, like Spartan®, will have a penalty if you are unable to successfully complete an obstacle. However, the majority of the races

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