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

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

HowExpert publishes quick 'how to' guides on all topics from A to Z by everyday experts.

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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.

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    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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