So you know OCRs (obstacle course races) are exploding in popularity. Maybe you’ve seen ads online, a friend just completed a course, or someone has convinced you to sign up. Perhaps you’re looking for a new fitness challenge, something to break up your normal running or cycling routine. These races are fun, challenging, and encourage teamwork.
What are obstacle course races (OCR)?
- They are races that combine running with a variety of obstacle challenges along the way. They require a mix of cardio and strength skills to complete the course.
Come and enjoy a fantastic night obstacle series with friends and family. We have ample safe parking and an awesome canteen and play area for the kids.
Venue: Eduplex Sport 1180 Wesley str Queenswood Pretoria
Series Dates : 10/4 and 8/5
Start time : 18h30
Short Course 3km 10 obstacles
Long Course 4.5km 15 obstacles
Your individual start time will be mailed to you.
Frequently asked questions
What happens if I need to skip an obstacle or can’t complete it?
- All the races encourage you to only do the obstacles you feel comfortable with. Don’t worry if you need support during an obstacle, runners are encouraged to help each other. You can skip obstacles if you need to and go around them. In timed races, you might need to do penalty exercises like burpees while in untimed races there isn’t usually a penalty.
Are all of the races timed?
- No, it depends on the race. Timed races and challenges (untimed) both have obstacle course options.
Can I participate with a team?
- Yes, teamwork is encouraged in most races. Other teammates can help you get over obstacles and offer encouragement along the way. If you don’t have a team, other runners are usually willing to give you a hand when you need it.
How long should I train for?
- How much time you’ll need for training depends on your beginning fitness level and goals. Most people can finish a course with only basic training, but if you want a competitive time, you’ll need to invest more. Plan on 8-16 weeks of training depending on your skills.
Get Started: Training for an Obstacle Course Race
Training Schedule Changes Week One to Race Day
- Start running first and add in the strength training gradually
- Increase running by about 10% a week, go slowly and ease off if needed
- Focus on 2-3 strength training sessions a week
- Set a goal halfway through and re-evaluate your schedule as needed
- Add in circuit training later on to prepare your body for the changing loads, mix runs with breaks to do muscular workouts
- Cut back on exercising the week before your race, but don’t skip out entirely
Join us functional fitness classes or Zest Womans bootcamp at 1180 Wesley str Queenswood.
Race Day: What to Bring to a Night OCR
What you’ll need during the race:
Between the obstacles and running, you’ll want to stick to the essentials and keep the rest of your stuff in the. Consider skipping the sunglasses, hat, and phone as they might get lost or wet.
Wear shoes with good drainage and traction to combat any wet, muddy territory. Add blister pads to protect your heels and other sensitive areas on your feet. Your clothes should wick away moisture. Avoid cotton because it takes a long time to dry and can cause chafing.
Protect your skin with additions like knee and elbow pads. Gloves not only offer protection, but also enhance your grip on slippery obstacles. Kinesiology tape can help support your muscles during the race. TheraBand tape stays in place even when wet and can hold up throughout the course. If it’s a longer race, consider using a hydration pack to carry water with you. Running in the winter? Add hand warmers to keep your fingers toasty.
What you’ll need after the race:
Start by gathering everything you’ll need for the clean-up. Many races offer showers or hoses to rinse off the mud. If they don’t, or you want to clean up faster, bring baby wipes. They’re also great to wipe off your hands before you take a post-race selfie.
Towels are a must-have. You can use one to wash up, dry off, or change behind. Or place it on your car seat to keep it clean when travelling back home. They can also double as a blanket to keep you warm from pre-race chills.
Be prepared to tend to any minor wounds by carrying a first aid kit with all of the basics including bandages, antiseptic wipes, tape, and more. Relieve sore muscles by tossing Biofreeze in your race bag. A portable massage roller can also help relieve painful or tight muscles.
Bring money and a credit card to buy post-race snacks, drinks, and gear. Or avoid the lines by bringing your own snacks and a full water bottle. Some races sell alcohol afterwards, don’t forget your ID if you want a drink and are of legal age.
So you made it across the finish line and you’re willing and crazy enough to race again? Make sure you save this guide for reference during any of your future obstacle course race preparations.