Preparing to run an obstacle course event takes strength, cardio and resilience. Time to run and get dirty.

For those few fitness enthusiasts who are wondering what an obstacle race is and why you should do it. It’s a great challenge and a true test of mental fortitude, strength and conditioning. And above all, a lot of fun. This form of running can take place over some challenging terrain, all depending on the location. To successfully run an obstacle course, you’ll have to run through mud, shrubs, hills, single tracks and sometimes across wide paddocks. So, you better get some study trail running shoes. The other part of the equation relates to some formidable obstacles designed to tests your mettle. These will vary in difficulty and type.

An obvious one is the terrain where you will likely run up a steep hill. For those who don’t run, an unpleasant time awaits, others require you to climb over, carry or lift awkward items. A memorial one was to place a 15-20kg sandbag onto your shoulders, then run up and down a nasty hill. Another was traversing over a creek clinging to a thick rope.

I recall one event where we had to drag a 15kg+ cement block attached to a rope around an unforgiving circuit. A favourite is the rope climb requiring you ring the bell at the top. (and don’t forget to pose for the photo) You might even see a kettlebell here and there. So, if this sounds like fun, you appreciate mud and dust. Its time you start prepping. Make sure you grab some friends as you will have a blast.

Trail running for a great conditioning

Training to run an obstacle course has to be simple and effective. As they challenge elements of strength, cardio, durability and mental fortitude. The first thing to work on one is running. Make no mistake, these are mostly running events and you need enough conditioning to run the distance and negotiate the obstacles. My advice is to try to work on trail running that closely replicates the type of terrain. No point in working the rope climb when you don’t have the conditioning to even get there.

For this reason, run trails as much as possible and build the endurance to finish course. You can leave the road running to work on intervals and tempos if you wish to have more explosive power if racing. It’s important to mix up the types of runs from hill work to longer steadier runs. So, have a good plan to ensure both strength and running sessions are done. Remember, unlike a traditional running event you also have obstacles that require your focus and energy so have a good balance. Lastly, when running longer runs don’t forget to take in the adequate food to get you through the workout.

Bodyweight, general strength and the will power to run an obstacle course

Firstly, before you sign up for any event, in particular obstacles courses. You have the will power that won’t bend when tested by the variety of elements these events bring. With proper training and consistency, you will have the confidence to tackle these challenges and dial in the correct mental preparation. Secondly, you’ll need the strength and ability to carry your own bodyweight over the many obstacles, as a start you need to recognise that your training plan should prepare you to move your body over, under and across and through obstacles.

The humble chin up /pull up and its variations comes to mind. Never underestimate the ability to pull yourself up, you will need it on this day. Add the grip strength that comes with this exercise, and you are doing well. This will come handy when traversing over terrain or dealing with monkey bar type obstacles. Lastly, you also need to perform well lifting heavy items from the ground and be able to load it onto your shoulders. The exercises here that replicate some of these movements would be deadlifting or for a bit of fun do heavy farmers walk. If you have a sandbag, use it for shouldering. A familiar dose of kettlebell/barbell shoulder presses for overhead strength and shoulder stability. The shoulders cop a regular beating during the day so have then ready and durable.

The best advice I got prior to my first obstacle event was not train in ways that are too specialised. Just make you have the general physical preparedness and be able to run. The training is about making it through unscathed. These events are for everyone, not just the elite. 

All courses are not created equal. Do the research and plan to run an obstacle course successfully and injury free.

To sum up, it’s important to be properly prepared to run an obstacle course successfully and injury free. You need to establish what the format is and train accordingly. A sound program allows you to be ready, focused and get through to the end with a good result. A major difference between some obstacle events is the pace. For example, with a tough Mudder you could comfortably set your running tempo over a 20klm course in negotiating the 20 or so obstacles. It’s a different event in that the promoting of teamwork is highly regarded and you are not racing the clock, you are simply negotiating the obstacles as a solo entrant or within a team structure with the view of completing the course and opting out of certain obstacles is an option.

With a Spartan event you don’t get such benefits. The race is timed so you are running flat out through the bush. Covering anywhere from 7klm to 21klms. Racing through the undulating terrain from one obstacle to the next takes energy. While dealing with exhaustion and testing heart rate. Most importantly, you will also be racing another participant or friend for bragging rights. Therefore, pick the one that suits, train well and have fun on the day.