How to train for OCR?

Obstacle course racing, OCR, is rapidly growing sport in Scandinavia whereas for example in UK it has already gained a lot of attention. For those still unfamiliar with OCR, here is a short quotation from wikipedia:

“Obstacle course racing (OCR) is a sport in which a competitor, traveling on foot, must overcome various physical challenges that are in the form of obstacles. Mud and trail runs are combined and the races are designed to result in mental and physical collapse.”


How to train for obstacle course races then? It is clear that different kind of physical challenges are faced as is mental strength tested. We share now few tips from the very best obstacle course racer Jonathan Albon, listen carefully!

To be good at OCR is about understanding what you are going to do during the competition and then train for that. Physically it means basically three different things: running for getting into a good shape, circuit training for being strong enough and bouldering and climbing to be able to hang on and crab on obstacles.


I run more then 100 kilometers a week but I do that for sky running too. But it would be important for everyone to run different kind of intervals as well as long runs. Obstacle course racing is a massive  combination of being enduring but still fast. Training obstacle technique can help a lot too, it can be done in sport halls or on kids playgrounds. I myself don’t train the technique very often.

What is important besides physical preparation is to understand what you are gonna do on your race. You are gonna be swimming, getting wet, feeling uncomfortable. Running on a street is always pretty comfortable but running ocr is something else. It is important to get ready to be uncomfortable: dirty, wet and cold.



  • Jonathan Albon Down to earth. Normal guy who likes to run around. Always up for a new challenge.