Episode 60: How to Run a Fast Obstacle Course Race

The Strength Running Podcast

Jason Fitzgerald

Health & Fitness, 10k, Beginnerrunning, Marathontraining, Fitness, Injuryprevention, Marathon, Halfmarathon, Running, Sports

4.8 • 1.3K Ratings

🗓️ 18 May 2018

⏱️ 15 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Warrior Dash is a fun vacation from more traditional road racing. If you’re bored and need a new challenge, an obstacle race might be just the cure.

They’re fun – but you need the right training to prepare yourself for the challenge of completing a difficult obstacle course. With obstacles every few hundred feet on courses that are almost always hilly with uneven terrain, it’s downright difficult to maintain your pace and get in a groove.

For most runners, it’s a challenge just to run in between each obstacle!

But there are specific ways that you can train to ensure you have a successful race. Make no mistake: whether you’re running a Warrior Dash or Tough Mudder, these aren’t your typical road races. It takes a particular mindset to conquer them. Here’s how.

Transcript

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0:00.0	This is episode 60 of the Strength Running Podcast talking all about Warrior host Jason Fitzgerald and today I want to tell you a story. It's the story of my first only and victorious Warrior Dash obstacle race from 2012.
0:32.0	I completed a three-mile OCR faster than a little
0:37.1	over 16,600 other athletes and I won the damn thing and I was just having fun.
0:43.0	I didn't have any experience with obstacle races and I didn't set out to win in the first place.
0:48.0	The funny thing is, I didn't really train specifically for an OCR at all.
0:53.2	I was training for a 5K and that helped a lot,
0:56.4	but I didn't really get in the gym to do any strength training
0:59.5	or practice on any type of obstacles.
1:03.0	If you're wondering how I did it,
1:05.0	in this short episode I'm going to share how you two can excel
1:08.0	at an obstacle course race.
1:10.0	So the decision to race a Warrior Dash back in 2012 was born out of a question that I was trying to ask more in my life at that time.
1:18.0	Why not? So I rounded up my wife, two other friends, and we made about an hour's drive to southeastern Maryland for
1:26.6	the second wave start on a Saturday morning.
1:30.3	So we had enough time before our wave was scheduled to start, but I didn't practice what I preached.
1:36.0	I didn't adhere to my typical pre-race routine. I only ran 12 minutes easy before the race.
1:42.0	I didn't do any strides and I did only a very
1:45.5	limited dynamic warm-up. So going into the race I wasn't really confidence that I
1:49.9	could start fast. And to be honest, that wasn't really the goal. I ran a hard 5K
1:56.1	the weekend before and I had a dewathlon coming up the following week, so my only goal
2:01.8	was to have fun and see if Warrior Dash could live up to the
2:04.8	hype. So here's how the race went. First, it had a really narrow start. There were
	...

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