How To Train for an Obstacle Course Race (like a Tough Mudder)

You’ve seen your friends or family members tackle obstacle course races (OCR). Their social media images from race day seem super cool. Now you’re ready to join in the fun.
 
But, how do you train for an obstacle course race like a Tough Mudder or the emPowered OCR at Clipper Magazine? Pre-race coaching, from nutrition to exercises, terrain readiness, mental preparation, and proper gear all play a role in successful OCR training.

Visit our emPower Training Systems Obstacle Course Race Training Page and learn how our coaching staff makes OCR training in Lancaster not only doable but also affordable and fun. We brought the first stadium-style obstacle race to Lancaster, PA, so we’re more than just experienced in OCR. We embrace it. 
Read further for training tips and techniques for obstacle course racing.

OCR Race Training for Beginner

We find that one of the first obstacles a beginner needs to overcome in preparation for an OCR race is their lack of confidence and belief in themselves. 

Our local fitness center, its members, and our coaches excel at instilling confidence in beginners.

We help first-time mudders and obstacle course participants crush self-doubt. Led by OCR Athlete Josh March, emPower OCR guidance includes workouts, group training time, running plans, and a support system of fellow athletes to encourage, challenge, and motivate you along the way, up to and including race day, and beyond!

We train people of all ages and skill levels, so don’t ever hesitate to contact us. This can be the year you participate in a mudder race or OCR instead of just being on the sidelines. Let’s get started!

​What Types of Workouts Will Help?

OCR workouts will encompass stretching, running technique, obstacle technique, mental training, upper body strengthening, balance techniques, endurance training, and nutrition guidance. Much of it will be self-guided and team motivated.

We offer a basic OCR training program and a custom OCR training program. The basic program entails running and strength training.  The custom OCR training program entails a comprehensive evaluation in which Coach Josh will review your goals, schedule, and other pertinent details to better facilitate successful personal training.

We also offer a specific OCR Prep program focusing on your participation in the annual the emPowered Obstacle Course Race.

Typically, your OCR training will include progressive distance running. That is, you will start off slowly and with short distances and gradually work up your endurance. Ideally, you’ll increase your running distance by 10% each week.

Sprints and high-intensity interval training (HITT) workouts will help you run faster, improve your stride, and burn more fat in less time than other types of workouts. Pullovers, jumping jacks, lunges and other exercises that use your own body weight as resistance also will be part of your OCR training program and can help improve your agility and flexibility. 

​How Long Does It Take to Train for an Obstacle Race?

Our basic OCR training program takes 10 weeks and custom OCR training is one month, and the OCR Prep program takes 4- to 8-weeks. 

The emPowered Obstacle Barn holds open gyms Monday-Saturday. This facility is the first one in Lancaster dedicated Ninja and Obstacle Course Training. Plan a visit and we’re sure it’ll help you envision yourself at the finishing line of an upcoming OCR. ​

​How Much Does OCR Training Cost?

​The OCR Prep program costs $119 for 4 weeks and will get you prepared for the obstacle course race.
Come check us out for FREE! Every Saturday, we hold a community Sparta workout mixing a little weight training with strengthening exercises. These free Saturday workouts are held from 9:30 am to 10:30 am and they are for anyone. We do ask that you arrive 10 minutes early. 

Contact us to learn more.