How to train for OCR – the complete beginner's guide
Do you want to try your hand at OCR but are unsure how to get started? OCR (Obstacle Course Racing) requires strength, endurance, and mental willpower – but anyone can participate. Here's a complete guide to your first OCR training.
What skills do you need for an OCR race?
OCR races combine running with obstacles. This means you need to be able to run several kilometers, pull yourself up ropes, carry heavy objects, and crawl under nets. It requires versatile training.
3 core elements of OCR training:
- Running training: Start with 2-3 weekly runs, preferably with interval training and trail running to mimic the terrain
- Strength training: Focus on grip strength, upper body (pull-ups, dips), and legs (squats, lunges)
- Functional training: Exercises like burpees, kettlebell swings, and sandbag carries mimic obstacles
Train realistically – but with variation
Try combining running and strength in the same workout. For example, 500 m run + 10 push-ups + 10 squats – repeated for 5 rounds. This simulates the demands of a race.
The right clothing for your training
Choose flexible, moisture-wicking, and durable clothing that can handle both asphalt and forest floors. See our selection of:
- Running clothing – ideal for both runs and OCR
- Training shirts – breathable and comfortable
- Training shorts – with good mobility
Motivation and progression
Start small and set realistic goals. OCR is physically demanding, but you will quickly notice progress. Train with a partner or find an OCR training community in your local area.
Want to delve deeper?
Conclusion
OCR training is about being versatile, strong, and persistent. With the right training and equipment, anyone can get started – and enjoy both the process and the results.
