5 Simple Ways to Get Better at Obstacle Course Racing

Obstacle Course Racing isn’t just about running. It’s about strength, grip, technique, and a bit of problem-solving under pressure.

The good news? You don’t need a complicated training plan to improve. A few simple tweaks can make a big difference.

1. Train Your Grip (More Than You Think)

Grip strength is often the thing that lets people down.

Think:

• Monkey bars
• Rigs
• Hanging obstacles

Simple additions like dead hangs, farmer’s carries, or using a pull-up bar a few times a week can quickly improve your confidence (and success rate) on obstacles.

2. Don’t Neglect Running

It’s easy to focus on obstacles, but most OCR events are still largely running.

Mix in:

• Easy runs for endurance
• Short intervals for speed
• Trail runs if possible

Being a stronger runner means arriving at obstacles less fatigued… which makes a huge difference.

3. Practise Being Uncomfortable

Mud, water, cold, fatigue. OCR isn’t meant to feel easy.

You don’t need to suffer every session, but occasionally training in less-than-perfect conditions helps you stay calm on race day.

4. Work on Functional Strength

You don’t need to live in the gym, but a couple of short strength sessions each week go a long way.

Focus on:

• Pulling (rows, pull-ups)
• Carrying (sandbags, kettlebells)
• Core stability

5. Learn to Keep Moving

One of the biggest differences between beginners and experienced racers is this:

They don’t stop for long.

Even if you fail an obstacle, reset quickly and keep going. Momentum matters more than perfection.

Ready to Put It Into Practice?

The best way to improve at OCR… is to do OCR.

Pick an event, challenge yourself, and see what you’re capable of. You’ll learn more in one race than weeks of training.