OCR Training – How to Prepare for Obstacle Course Races

What is OCR training?

OCR stands for Obstacle Course Racing, which means “obstacle race”, although you might also come across terms like “obstacle run”, “extreme run” or “survival run”. The task of participants is to complete a specific distance and overcome the obstacles along the route as quickly as possible. The distance, number and type of obstacles depend on the organiser and serve to adjust the difficulty level of the competition. OCR races can be entered individually or as part of a team.

OCR originates from military exercises that gradually evolved into the sport discipline known as the military pentathlon. The first official competition in this format was held in 1947. The first civilian OCR race was the British Tough Guy, whose inaugural edition took place in 1987. Due to its extremely difficult winter conditions and dangerous obstacles on the route, the event gained a reputation as “the world’s toughest race”. Its competitive nature and the intense atmosphere helped spark the explosion in popularity of OCR training in the second decade of this century.

Each of these events offers a unique opportunity to put your fitness to the test and push the boundaries of your capabilities – both physical and mental. It is also an exciting alternative to traditional, sometimes monotonous, running competitions and, above all – great fun!

How to prepare for OCR training?

You don’t have to be an ultramarathon runner to take part in an OCR race. Many such events offer simplified formats, making them accessible to a wide range of participants. Nevertheless, they still present a demanding, multi-dimensional challenge! That is why your preparation should focus on three key elements: endurance, strength and mental resilience.

To finish the race, you need to complete the entire distance – so running endurance is a fundamental part of OCR preparation. If you already have some level of fitness and running experience, OCR races over distances of 3 or 6 km shouldn’t pose a problem. Longer distances, however, will require regular training involving power walks, short runs, sprints and interval workouts.

Muscle strength also matters in OCR training. We emphasise – strength – not muscle mass, as excess bulk can actually hinder performance in endurance events. Functional preparation is key for overcoming obstacles efficiently, focusing on enhancing the practical capabilities of your muscular system. Strength training for OCR can involve various methods, such as free weights, machines, pull-up bars, callisthenics or mobility exercises.

Many people opt for circuit training or CrossFit, which engage different muscle groups and incorporate multiple elements and movement patterns that are useful for overcoming obstacles. With a MultiSport card, you can also access dedicated training sessions designed to prepare you for extreme races.

But remember – OCR races are much more than jumping over hurdles. They are not just a test of endurance and strength, but also a challenge to your mental resilience. Mud, elevation differences, icy water, heights, jumps, darkness... Organisers are well aware that some obstacles are primarily mental barriers – and they deliberately place them along the course. That is why it is worth familiarising yourself with typical course elements in a safe environment and working on your own mental limits.

Equipment for OCR races – What do you need to take with you?

OCR race equipment includes everything you have with you on the course – and it Is with this gear that you will have to complete the entire distance. You can’t rely on outside support, but having too much equipment can be more of a hindrance than a help. That is why, when preparing for a race, you should focus on the essentials.

Good footwear is key. You will be running through sand and mud, tackling ascents, wading through water, and climbing ladders, ropes and wooden structures… So, you will need lightweight shoes with an aggressive tread that provides solid grip in difficult conditions and clears itself quickly during the run. Some emphasise that OCR shoes should be waterproof or at least quick-drying – but waterproofing is not essential. The most important thing is that the shoe fits your foot properly and is comfortable.

The second crucial element is appropriate clothing. Forget cotton! It absorbs water, causes chafing and sores, and loose-fitting garments can create serious issues when tackling obstacles. Choose close-fitting technical clothing: rashguard shirts, long-sleeved tops and short or long leggings. These are designed to wick away moisture and sweat, allow full freedom of movement in all conditions, and provide partial protection against abrasions. OCR clothing should be as well-suited as possible to the weather conditions during the race, as you won’t have the opportunity to change clothes on the course.

As for additional gear – less is more. Avoid unnecessary accessories that might get in your way, especially on shorter courses. The only extra item really worth considering is sports gloves – they protect your hands from injury and help maintain a firm grip while overcoming obstacles. Don’t worry about food and drink – on shorter courses you won’t need them, and on longer ones there will be refreshment points or – if necessary – you can bring snacks and water in a lightweight backpack.

What to expect at an OCR race

Preparation for OCR races should also cover practical aspects. This will help you avoid mistakes that could ruin your race experience and discourage you from taking part in that sport again. While it is often said that at an OCR race you should “expect the unexpected” – we believe in solid preparation before the start. Here’s what you should pay attention to.

1. Know the rules. Every OCR race has its own set of rules. You don’t need to memorise them, but it is worth familiarising yourself with the basic participation guidelines. Nobody wants to be disqualified right before the start due to, for example, forgetting an ID. Read the race regulations carefully to avoid unpleasant surprises.
2. Assess the challenge realistically. Are you entering as a Recruit or a Veteran? Is the distance 3.6 km or 12 km? Are there a dozen or several dozen obstacles? Is the course flat or mountainous? Are you running solo or as part of a team? Is it winter or summer? All these factors influence the difficulty level of the race. Make the decision to enter the race well in advance. When choosing a race, consider your capabilities and the time you have to prepare. A choice that is too ambitious could end in leaving the course early or sustaining an injury.
3. Familiarise yourself with the obstacles. OCR race organisers love to surprise participants – but they often share information about typical obstacles on their websites and social media. Look through these carefully – you will find practical details about what you will face on the course. The race location alone provides basic information about the terrain and obstacles (elevation differences, surface type, natural and artificial obstacles). Knowing the types of obstacles allows you to find and practise ways to overcome them. This also helps you mentally prepare for what may be ahead.
4. Stay up to date. Follow updates on the organiser’s website and social media for the race you are taking part in. You can also join groups for participants of the event – their knowledge and experience can be very useful. And if you are nervous about running on your own, you might find a team there for a joint run or OCR training.
5. Sort out the logistics. Familiarise yourself with the event schedule and the layout of the facilities – this will save you from stress, delays and wasting time looking for the registration area, changing rooms, toilets or start zone. If you are worried about losing, damaging or breaking something during the race – don’t take it with you. Leave it at home, give it to someone you trust or put it in the deposit area before the start.
6. Don’t take unnecessary risks. OCR is a sport where mud, scratches and bruises are part of the package, but overcoming some obstacles carries the risk of serious injuries. If you are unfamiliar with an obstacle, don’t know how to approach it, feel afraid, or are dealing with pain or cramp – skip it! It is better to do penalty burpees than end up in hospital due to needless risk.
7. Have fun! At the start of your OCR journey, your finish time doesn’t matter at all. What counts is taking part, the emotions and the satisfaction of completing the course. Run and enjoy the atmosphere. Overcome the obstacles in any way you can – on your own or with help from other participants. Treat others the way you would like to be treated, and run in a way that leaves you with great memories!

Remember, with a MultiSport card you can take part in OCR training sessions that will prepare you well for extreme races. Check the details!

^References:

1. ^{https://www.bbc.com/news/uk-england-38928701}
2. ^{https://ocrworldchampionships.com/}