ISSUE #24 DEC 17 / JAN 18 £5.95
TURE RACING LE AND ADVEN C A ST B O R NO.1 FO
NUCLEAR CHALLENGE CUP Obstacle Racing gets Its competitive edge back
PREPARE YOUR ANKLES
MUDTREST PAGES 2017
WORLDS TOUGHEST MUDDER
Do you want to make your ankles bomb proof, then look no further
A look back at some of your best moments you managed to get caught on camera in 2017
Find out more about how Ryan Atkins hits 110 miles In the desert of Las Vegas
NEW CHALLENGE
Visit our website
MASTER YOUR MAP SKILLS WITH ORIENTEERING
EDITOR’S LETTER
Managing Director Athol Dipple
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Editor Carl Wibberley
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CONTRIBUTORS Gemma Spackman (AMRAP), Deniz Üstüner (Don’t Lose Yourself), James Ruckley (Meet Your Ankle), James Ruckley (Nuclear Challenge Cup), Kerrie Fisher (Survival), Katy Aggus (Zeus Races).
PHOTOGRAPHY Tony Jarvis (Front Cover), Epic Action Imagery (Editors Letter).
Every effort is made to ensure that the advertising and editorial content in Obstacle Race Magazine is supplied from reliable and reputable sources and is contributed with integrity and accuracy. However no warranties or claims can be made against Obstacle Race Magazine in respect of the contents OR the views of individuals who do not necessarily represent the views of the Magazine, NEWCO Media Ltd or the Publisher
We’ve had every conceivable type of weather over the last couple of months, which has meant the race days have been a bit more sparse for this time of year, but very interesting to say the least. Race kit choices have evolved from one day to the next, swapping two or three times throughout the week. I can't pack your kit for you, but I hope the cold weather acclimatisation tips from the last few issues have helped you get prepared for the harsh Winters racing. With MacTuff taking place north of the border on January 7th, the sold-out event is set to be a brutal challenge for your mind and body. It’s probably one of the few events that the glory of being at the front of the pack would very soon lose its appeal, especially after breaking a few hundred meters of ice covered muddy water. There’s nothing like a dose of Scottish snow and ice to make everything for the next year seem easy. Good luck to those taking part. To wrap up another year of Obstacle Race Magazine I just wanted to thank each and every reader for your support this year, don’t forget to take a look at our brand new subscription packages. We have some fabulous offers that will save you an absolute fortune on your race tickets for 2018.
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CARL WIBBERLEY (EDITOR)
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Contents 12
FEATURES
REVIEW
DONE LOSE YOURSELF The Medic monkey tells us a little about what you could get from trying orienteering
16
MEET YOUR ANKLE PART ONE An in-depth look at one of the often forgotten hero of our races- the Ankle – overlooked until it’s too late
32
AMRAP Gemma puts us through our paces and suggests an AMRAP workout that your body will thank you for.
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58
NUCLEAR CHALLENGE CUP
A PILGRIMAGE TO THE MUD
James gives us the insider scoop on how the Nuclear Races competitive evolution went down.
Thinking of travelling further afield in 2018, we have a few tips to stop it turning into a travel nightmare.
22
60
WORLDS TOUGHEST MUDDER IN PICTURES
MEET YOUR ANKLE PART TWO TESTING
An in-depth look at one of the often forgotten hero of our races- the Ankle – overlooked until it’s too late
26
64
SURVIVAL
HOW TO TRAIN FOR A SPARTAN RACE
What did this brand-new event to the calendar offer up for its racers.
Hints and tips on how to get the most out of your first Spartan Race experience.
36
ZEUS
70
Charity fundraising was at the heart of this event, did this shine through on the course.
SUN, SEA, SAND & OCR If this title sounds like your idea of heaven, then you need to read more about Mike's Gym.
74
A POWERFUL MOTOR Glutes can be your secret racing weapon. And all it take is adding these movements to your routine.
52
KIT FOR A CHALLENGE You can’t turn up on the start line without the right kit for the challenge ahead. In this issue we share with you all the suggested kit you’ll need for a little Orienteering action.
68
INOV-8’S NEW SECRET WEAPON We take a look at how science can help to make a shoe that can stand up to the abuse of any adventure.
6 Obstacle Race Magazine
Snippets of the action to help you imagine some of what the racers faced in this 24 hr adventure filled OCR.
REGULARS
30
54
Cook up the perfect fuel for your racing and training with the ORM recipes pages.
We share new and exciting products that have hit the health food and supplement market.
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80
RECIPES PAGES
MUDTREST WALL
The pages of the magazine that let you share your muddy adventures
HEALTH HACKS
EVENTS LISTING All the events coming up over the next few months
ADVENTURE
48
A NEW CHALLENGE We share with you another brand-new challenge that we feel you should add to our bucket list. This issue its Orienteering we put in the spotlight.
50
TRAINING FOR A CHALLENGE We’ve introduced a brand-new challenge to you, now it’s time to teach you a little more about how to prepare for the challenge.
Obstacle Race Magazine 7
REVIEW : NUCLEAR DON’T LOSE CHALLENGE YOURSELFCUP
NUCLEAR CHALLENGE CUP Reviewed By: James Ruckley Images By: Nuclear Races Photography Team
8 Obstacle Race Magazine
REVIEW : NUCLEAR CHALLENGE CUP
WHEN OCR MET THE RUNNERS. With the recent announcement that the OCR World Championships would be held at Nuclear Races late in 2018, I thought it might be a good time to introduce an old school friend to the sport - meet Rich. Rich is a professional athlete, an elite runner to a level the sport has never seen before, and one keen to dip his toe into a new pond. I guess it really was time to answer the question, how would a professional runner handle an Obstacle Course? With under a week’s notice and his availability only confirmed 2 days out, Rich was a little nervous, and rightly so. Picking him up from a train station at 14:30 on Friday, we shot back to the course to get a quick preview in before the morning came. In the dying light I did my best to teach him as much of the course as I could, rigs, monkey bars, walls and whatever we could run too as the light left us. Retiring back to the house we discussed the morning. I guess he was as ready as he could expect to be and with several packs of chocolate buttons coated in Baileys cream consumed, the carb loading was complete, so we turned in for the night. Race morning came, and a kit check broke the barrier between sporting worlds as he presented me with his 15mm cross country spikes. Can I use these? Err… Squeezing into my IceBugs, shorts and thermal tops he proudly displayed his hip hop speedos on the outside to ensure he raced in some of his own kit. We were ready, nothing could stop us now… As with every race, a few hours of pleasantries distracted us and soon we found ourselves running late to the start line where we
learnt each racer must have their name clearly displayed on their back… Being entered only the night before neither of us had spent any time looking through the rules and had no idea a name needed to be visual on each racer. In a chaotic rush I fought to fashion Rich a named top preventing his disqualification while he took his condensed warm up. With no time left or spare tops, I was unable to compete without the threat of disqualification and relegated myself, willingly, to videographer.
3…2…1… GO. With a conservative start, Rich settled floating around 2nd as he chose to follow the others learning as he went. Over the balance beams, walls and into the distance the lead pack disappeared as I hopped on a Buggy with Jane Parrish and headed over to the far side of the Nuclear farm. Jane informed that they would return from the Ninja Rings and Weaver passing us on the way to the zip lines. Sh**… Weaver? Ninja Rings? I hadn’t taken Rich through those! Sorry mate!! While Rich observed and learnt the Ninja Rings from Conor he was unable to take on the Weaver and fell back into the race taking several penalties back to back. He passed us in 5th place a few minutes off the lead but reeling in the places with authority on each run section before haemorrhaging them on every obstacle. It didn’t really matter where he finished, his grin was beaming as he jogged faster than I could sprint beside him. Aware that I couldn’t offer any assistance, I chose to run alongside him and observe how he
tackled the obstacles, taking videos and making note on what he needed to work on. Jeez, it was the run of my life. Tired, cold and sore Rich rounded fields quicker than I could sprint across their centre with fresh legs. I continued to run as he tackled the obstacles being overtaken every time, only to watch him pass each runner again, and again, and again. His recovery on the run was formidable but about to change with a cold and sudden realisation of what the UK OCR Scene represents. Welcome to the water section, let’s see how those legs move when iced, how those hands grip when numb and how the brain responds to a cold-water dunk. Zip lines, cargo nets, quarter pipes, containers, the helix and then the flying monkey. It was a challenging 200m that cost in excess of 15 places, although incredibly he did manage to make up 4 places as he ran the trenches penalty faster than those who completed the monkey bars ran across the flat ground to his side. Leaving the cargo nets at the end I jogged along as Rich worked to recover behind. While his fitness is exceptional the course was taxing his body in new ways, stretching muscles in new movements and challenging his aerobics with the stop start nature of the sport. Steadily the guys entered the Death Slide and headed into the lake with all the grace and dignity I’ve come to expect. Swimming out and heading on to the Kingfisher Nick began almost immediately while Rich was clearly suffering, shaking out his hands and bouncing as he tried to generate some warmth. He finally began having seen 4 others pass and complete the obstacle before he’d touched a bar. Slowly and unsurely he climbed, rung after rung until he finally had nothing left to
Obstacle Race Magazine 9
REVIEW : NUCLEAR DON’T LOSE CHALLENGE YOURSELFCUP
give and began to just hang. Splash. Another penalty. At least he was smiling… Onto the floating donuts, the minutes past. 2 minutes to be precise and with yet more positions haemorrhaged his smile grew. The most comical conversation I’ve ever heard from any racer began as he lay motionless, legs in the air attempting to take a nap. He finally conquered the water and made land, his face lit up. We’d walked the next stage the night before and he’d remembered what was coming, it was run time. And by god that’s what he did. Entering Wild Forest, I soon gave up trying to chase him, and often lost him all together. Dry heaving, I caught up as he slid across any number of obstacles as his cold frame began to lose co-ordination, yet to my amazement he, without any prior training flipped the tyre wall! Impressed I chased on only for the monkey bars and rigs to throw a spanner in the works. The low rig was predictably a different ball game that morning to the night before, as was the WFG rig. Penalties all round, but back running! Out into the open the multi rig claimed more positions as he took a penalty on the spinning wheels, running into the distance with a monster log on his shoulder singing ‘Oh for he was a lumberjack…’ While he began to tire more and more on the obstacles I began to suffer more and more at the sheer speeds I was having to run. We shot off through the fields and into the woodland at a pace I’m not sure I’ll achieve again this year, if ever. A marshal exclaimed there was only 1km left to which he replied, that’s usually only 2 minutes 40s. This was going to be a long 20 minutes… Passing the halfway point in the woodland I let him continue as I ran out of steam. Cutting corners, I met him back on the field for the quarter pipe which we both completed with relative ZIP LINES, CARGO ease before hitting the NETS, QUARTER PIPES, Dragons Back, one of the CONTAINERS, THE obstacles I was keen to HELIX AND THEN THE demonstrate the night FLYING MONKEY. before… Minimal hesitation was an encouraging sight as we bounded over, down the final pole and back into the woodland, back into the running. Eurgh. Thankfully for me it was short lived, and the final obstacle section lay in front, another section I had shown Rich the night before and one he confidently set about completing as I waited for a clear lane. Unfortunately for Rich he was soon to experience the other side of OCR as a middle aged grey-haired man in with no real contention for the competition decided to not pick a free lane but speed up behind and hurl abuse, repeatedly telling him to hurry up with words this magazine won’t let me print. A great ambassador for a local team– Thumbs Up Emoji. Exiting the obstacle, I began the next pulling my seesaw down flying across and onto the balance beams at the end. From here Rich suffered more abuse as a sprint finish took hold, but he couldn’t care less. He’d completed his first obstacle race, with no idea of what to expect. Nuclear had taken an athlete at the top of its game and broken them down, but not for long. The bug has bitten, and you’ll see Rich in 2018 as he teaches me to run, and I teach him to complete obstacles.
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REVIEW : NUCLEAR CHALLENGE CUP
Obstacle Race Magazine 11
FEATURE : DONT LOSE YOURSELF
DON’T LOSE
YOURSELF DON’T LOSE YOURSELF
Written by: Deniz Üstüner, Final Year Medical Student at King’s College London Photography by: redbull
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FEATURE : DONT LOSE YOURSELF
INTRO EVERY NOW AND THEN YOU CAN FIND YOURSELF IN A PLACE THAT SATELLITE NAVIGATION NO LONGER ACKNOWLEDGES, AND YOUR INTERNET HAS FAILED YOU.
Times like this you’ll have to whip out a trusty paper map and do things the oldfashioned way. If you aren’t familiar with map reading, then it can involve a little bit of guesswork and quite a lot of luck. More often than not you’ll find yourself taking lots of wrong turns especially on lesser marked trails. Problems can arise especially if you’ve interpreted the map legend wrong and what you thought was a fantastic border crossing turns out to in fact be a rickety bridge barely safe for anything other than a bonfire. Orienteering, a sport undertaken with aid of good old-fashioned foot power. It’s a sport that drags us back to the art of using a map and compass. The map used for orienteering typically has a series of checkpoints marked out on it, these markers correspond to physical markers usually staked into the ground. The aim of the sport is that each of the checkpoints must be reached by the competitor and once they are reached then they tap the checkpoint
with a ‘dibber’. The checkpoint device essentially records your check-in electronically at that location. This check-in lets the control team know that you’ve found that checkpoint and how long it had taken you to reach it. The team who place the checkpoints place them so that there are many factors to hamper you
THE AIM OF THE SPORT IS THAT EACH OF THE CHECKPOINTS MUST BE REACHED BY THE COMPETITOR down along the way. Some of the factors can be as prickly as a holly bush, such as incredibly hilly terrain, bogs that want to eat you alive and rivers that want to wash you downstream. All of this is placed assuming that you won’t get lost during the event. There are many clubs around the world which arrange events at weekends and training sessions midweek. The events at the weekend
usually involve a few levels of difficulty aimed at everyone from beginners through to the elite racer. The scale of challenges on these courses can range from the physical checkpoints being difficult, through to physically longer running routes with more check points spread across them. Orienteering isn’t just a solo sport, it also makes an ideal recreational activity for a group of friends/ family with different abilities and fitness levels. You can do the routes in groups, pairs or individually and hope to catch a fleeting glimpse of one another darting around the countryside. The brilliance of orienteering is that it’s a way of doing an adventurous trail run quite cheaply, with the added bonus of not knowing how long your own run will actually be. When you take into consideration all the mud, brambles, holly, cuts and bruises can easily be gathered, so there’s no need to worry about a lack of battle scars you’d be missing out on from
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FEATURE : DONT LOSE YOURSELF
OCR events. The lactate and adrenaline produced will keep you perfectly on edge. Just choose an area of the map to cut through which has lots of tightly shaped contour lines and a green woodland sign and voila all your hopes and dreams will be answered. It’s a thinking athletes sport because it’s important to always take some time out to consider your route and have a plan of how you’re going to approach the checkpoints and how you may pace yourself. Pre-empting what the next few hours may entail may also help you plan your nutrition requirements against your pace. So, what if you get lost? Then it’s time for the compass. At the very least it’s worth watching a short YouTube Video detailing how to lay out a compass on a map and figuring out the ‘You are here’ against ‘where you want to be’. One clearing through the trees can very much look like another and before you know it you might be heading around in circles. Another method that initially seems to be a good idea is following the person ahead of you. This will almost always end in frustration especially at an amateur event, because nearly everyone will be getting lost at
NOW YOU ARE LEFT IN A SITUATION OF HAVING TO ‘FIND YOURSELF’ some stage. Imagine you tried the ‘following’ method and they're a little bit ahead of you when suddenly they disappear from view, you may decide to just carry on straight ahead, realising when it’s too late that this was not the route they had taken at all. Now you are left in a situation of having to ‘find yourself’ and re-positioning yourself back on the map. If you end up having to retrace your steps, each step will prove to be a reminder as to why it was not a great idea to simply follow. Following is always a no no. If this sounds like your sort of adventure, then how do you go about getting involved? At most running clubs you’ll find that there will be a couple of members who are keen on orienteering, so it’s always worth asking around there first to help you find your local group. Clubs will set bigger events open to both club members and the public, these open events are a perfect way for you to dip your toe in and see if you want to get more involved in the events in the future. Orienteering is a fantastic way to add some adventure to your weekends. It’s also a very cheap way to get a healthy dose of exercise in while entertaining the family and friends. A great way to earn your Sunday roast, what more could you want?
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FEATURE : MEET YOUR ANKLE - PART ONE
MEET YOUR ANKLE YOUR UNSUNG HERO Written by JAMES RUCKLEY
PART ONE
INTRO
WHICHEVER DISCIPLINE OF RUNNING YOU PREFER THERE’S ONE JOINT THAT TAKES MORE PUNISHMENT THAN ANY OTHER. IT’LL OFTEN DEFY BELIEF AT ITS RESILIENCE AND SNAP BACK FROM THE BRINK OF INJURY WHEN IT SHOULD HAVE SNAPPED ITSELF. This unsung hero is a genetic masterpiece in anatomy, biomechanics and neurology requiring only a little training to function beyond what you could ever expect. That joint, formed primarily by the Tibia, Talus and Calcaneus is the ankle and while it’s easily damaged, it’s even easier to protect with a little effort and know how. While the Talus and Tibia are the main bony components of the ankle joint they are accompanied by the Fibula which sits on the outside of the ankle providing support, attachments for ligaments and tendons while
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remaining a non-weight baring bone. Below the talus lie an arsenal of other bones that can become damaged during an ankle injury although these are considerably less common. One of these is the Calcaneus otherwise referred to as the heel bone. Being a complex joint highlighting every possible injury or issue with the ankle just isn’t going to be achievable here, even in this lengthy article. Instead I’ll target the most common of injuries, which were recently voted the most common injury in surveys of the UK Mudd Queens and Kings respective groups; The inversion sprain. A terribly common injury that confuses and misleads athletes and clinicians alike.
FEATURE : MEET YOUR ANKLE - PART ONE
WHAT IS AN INVERSION SPRAIN?
injury could have been much worse.
WHAT HAPPENS WHEN I 'ROLL' An inversion of the ankle occurs when the ankle rolls outwards over a planted weight bearing foot and MY ANKLE? can result in violent trauma to the area or nothing at Throughout the body, receptor cells are found in all. Ankle sprains make up around 80-85% of all sports every joint, muscle, tendon, ligament and monitor injuries and inversion sprains make up 80% of those. the position of their target tissue in relation to others Often misinterpreted as ‘Luck’ training the muscles, around them. These receptors, collectively termed tendons, ligaments and capsule itself play a huge proprioceptors, relay information to the spinal cord part in escaping these potentially devastating injuries and higher centres of the nervous system which unscathed. However, no processes the information. matter what you do, luck will When the receptors of the ANKLE SPRAINS MAKE still play a part. ankle joint suspect that an UP AROUND 80-85% OF Recently while training inversion sprain is about to parkour, I managed to all but ALL SPORTS INJURIES occur, the spinal cord processes destroy my ankle in a very the information and orders a AND INVERSION SPRAINS tame looking freak accident coordinated reflex contraction MAKE UP 80% OF THOSE. that in all likelihood couldn’t of the peroneal muscles have been prevented. It’s been which act to resist inversion, 7 months now since I snapped through 5 ligaments, straightening the ankle and resisting the injury. broke 3 bones in 6 places and tore some tendons While this reaction is a piece of evolutionary for good measure. I was told I wouldn’t walk in 6 genius, this reflex response is only as strong as the months but 8 weeks on I was back climbing, walking stimuli and muscle it puts into action. and occasionally I’m able to burst into an almost Throughout OCR, cold water submersions are respectable shuffle. I’ve used these 8 weeks to add a common, often celebrated theme. As runners, we to my bank of prehab and rehab knowledge through flock to test ourselves throughout Winter against the studies, trial and error and as of now this is my plan to coldest of races while in the Summer we welcome bullet proof my ankles. them as a break from the onslaught of the beating I was unlucky, but I could have done more to sun. But be warned, they aren’t as innocent as prevent this injury. I was, however equally lucky, my they seem. The bodies proprioceptive fibres are
dramatically inhibited by the effects of cold, resulting in a slower reflex reaction to ankle inversion further increasing the chance of a more severe injury. While a slowed stimuli is one injury increasing factor, another potentially more severe is that of defective muscles. If the peroneal muscles are simply too weak, underactive or slow to contract, then all the force created by rolling over the ankle will be transferred into the tissues of the joint and not absorbed/reduced in part by these peroneal muscles. The ankle being very unstable on the outside its held strong by 3 ligaments of which are most commonly injured. These ligaments are tough bands of fibrous tissues designed to support the joint, and to some extent store kinetic energy created in the planting of the foot and then expel it when pushing off into a run stride. To damage them is to greatly affect the biomechanics of how this joint not only functions but responds to the surface underfoot. An unstable joint can lead to ankle impingements reducing the range of joint motion, shortening the Achilles and reducing our performance especially on sharp climbs. An unstable joint can also lead to tenderness in supporting muscles that will fatigue more easily when challenged, again reducing performance. These are but a few long term niggles that pale in comparison to the much more devastating reality of up to 8 months recovering. That’s 8 months with no training! So maybe you should take more care of our ankles?
Obstacle Race Magazine 17
FEATURE : MEET YOUR ANKLE - PART ONE
WHILE FOREFOOT RUNNING IS WIDELY CONSIDERED AS THE FASTEST FORM OF RUNNING IT’S ALSO THE FORM MOST LIKELY TO INCUR AN ANKLE SPRAIN, AS WE MOVE OUR WEIGHT FURTHER FROM THE JOINT, WE REDUCE STABILITY OF THE FOOT/ANKLE.
PREHAB? REHAB?
RUNNING STYLE
So, in a sport where ankle injuries are the most common how can you work to protect yours? Well there are a number of ways and with every individual being different its best to keep an open mind so don’t take a hard and fast approach. For the sake of this article I’m ignoring many commonly used treatments, to include them would push this piece beyond 20 pages and numb your already weary brains into submission. That said, there are some good nuggets of information below but my key advice, do what works for you, be strict in doing so and adapt when needed. Here is what I do…
How you run plays a key role in how likely you are to experience particular injuries, but equally our running style must be based around plasticity in that as our terrain changes, our running style must too. Consider your foot position as you land on road, trails and a lumpy, hard farm track hidden beneath a foot of grass. While forefoot running is widely considered as the fastest form of running it’s also the form most likely to incur an ankle sprain, as we move our weight further from the joint, we reduce stability of the foot/ankle. Consider here that in extreme forefoot running our ankles are placed into a similar position as they would
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be in high heels and I needn’t explain how unsafe they are even on a flat road, or so I’m told… Add to this the impact of running and reduced margin for error at 180 steps per minute it’s easy to see how things can go so wildly wrong. Now I am a forefoot runner across nearly all roads and the majority of trails, but with a reduction in surface visibility I slow to a less economic flat foot running style that allows me more support, contact time and feedback from the surface below, reducing the risk of an inversion sprain, but not eliminating it. However, before you even hit the trails there’s plenty of work to be done. Put the kettle on, I’m about to put some meat on the bones.
FEATURE : MEET YOUR ANKLE - PART ONE
PRE-HAB By far the most powerful tool in preventing an ankle inversion sprain is to train your peroneal muscles to be powerful reactors to the stimuli of inversion. There are many ways to do this and again they work to varying levels for each athlete. As mentioned earlier the peroneal muscles are strong lower limb
averter’s and to train them I look to challenge them and other muscles of the lower limb in as many ways as I can. The list of potential methods is extremely long but here are some basics;
ANKLE ANATOMY
1.
2.
BALANCE WORK Personally, I am a huge fan of foam balance pads that reduce your bodies proprioceptive ability to identify the surface beneath you. This tricks smaller intrinsic muscles such as Peroneal Brevis into firing to stabilise the ankle. Once accustomed to the pad you can move through a range of exercises such as calf raises, playing catch and closing your eyes while balancing. These are only simple suggestions and can be completed on 1 or 2 legs to vary the intensity. Inexpensive and great fun I spent hours retraining my lower limb post injury on a £20 version from Amazon.
BAND ASSISTED WORK Resistance bands are all the rage currently and for good reason. The possibilities are endless if you have the imagination to spend. If you don’t however try a band assisted calf raise to fire up those peroneal’s and regain control of your ankle. Not as simple as it sounds this is an absolute killer when done right and I’d recommend it to everyone. Place a resistance back around a firm support structure and then loop it over your foot and across the medial side of the ankle. From this position, the tension should be pulling your ankle away from the body. At this stage, you only need to perform controlled repetitions of a calf raise without allowing the ankle to roll out. As before this can be altered by changing tension on the band or completing with one leg.
3.
WALKING ON TIP TOES It sounds too simple to be true but walking on tip toes is a great way to fire up all contractile tissues around the ankle and with a conscious approach to form it will not only build calf strength improving forefoot running efficiency but help to activate the peroneal’s once more. An exercise that needs no equipment, can be completed anywhere, any time, needs no training and that mimics daily life and run specific drills must surely be considered the ultimate prehab exercise for runners. I will caution against the length of time you do this for initially, it can pack a punch if you over do it and will affect your ability to walk for a few days. I suggest starting with a few minutes a day building it up as you go.
4.
EMS I’ve long been a fan of Compex Electrical Muscle Stimulation and some of you will likely have read an article I did surrounding the technology a few years back for Mudstacle. Electrical Muscle Stimulation could loosely be referred to as a bio hack in which instead of sending an impulse to the peroneal’s from the motor cortex of the brain one is generated over the muscles innervating nerve at a local level. This causes a maximal contraction of the muscle and is extremely specific which is both a benefit and a weakness. The higher end range of EMS kits available from Compex have a program pre-installed on them designed for increasing the strength of the peroneal’s. I would recommend using EMS along with traditional rehab and prehab for best results. Those are just 4 of my favourites from an endless list and by no means encompass a full stability program. However, conscious of length and that rehab is my jam I’m moving on to what may be a lengthy albeit interesting segment. One not only specific to the ankles but applicable to most injuries we face as OCR Racers. Welcome to the weird and wonderful world of Rehab, a likely returning visit for most readers.
Obstacle Race Magazine 19
FEATURE : RUNNING HABITS
RUNNING
HABITS ENJOY THE PROCESS
Many runners make the mistake of only setting outcome goals, and their idea of success or enjoyment hinges upon hitting a desired time in workouts or races or securing a particular placing on race day. This can induce unnecessary pressure and lead to frustration and feelings of failure if these goals aren’t achieved, thus killing the fun factor of one of our favorite activities. Highly effective runners enjoy the ongoing process of training and competing. Even though races tend to be the culmination of weeks or months of training, the reality is the process never really ends. Learn to appreciate the enjoyment of an easy run as much as the feeling of pushing beyond your limits in a workout or race.
goals. Highly effective runners recognise the importance of both.
CONSISTENCY Consistency is never an easy thing to achieve. You need to work at it every day. Consistency doesn’t just mean running on a regular basis (although there’s a lot of value in that) but it’s more about developing good habits that become part of your running lifestyle. Whether you’re super fit or completely out of shape, consistency will go a long way in helping you to eliminate excuses on your way to improving your fitness, enhancing enjoyment and becoming a more effective runner. Find a training program that works for you and stick with it instead of chasing the latest hot trend. Establish a weekly routine that works for your schedule and don’t waver from it.
SET VARIOUS TYPES OF GOALS
SOCIAL
Goals vary and will likely change as you improve and gain more running experience. Newer runners may want simply to complete the distance for the first time, while more experienced runners may be focused on running a personal best or hitting a desired time. Regardless of your intentions, there are two types of goals: outcome goals and process
The idea of talking while running might strike fear into you, and leave you feeling breathless with mere anticipation. But running with a friend can make a slog seem like a jaunt, even if you save all the actual chatting for afterwards. Find a running buddy, or join a running club – British Athletics has a “find a club” feature online. These clubs aren’t just for
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speedsters: many have beginner-friendly sessions and runners of all levels and ages. You might also strike up friendships at your local parkrun – runners love to talk about running. And surrounding yourself with people who love running, and are positive about it, is contagious.
OTHER EXCERCISES ARE IMPORTANT Many runners regard any training that isn’t actually running as a waste of time. As obstacle racers we certainly aren’t awarded that luxury of such focus. Regardless of the type of runner you are you can’t ignore your overall strength. Core work, strength and conditioning work, are hugely important, both in injury prevention and also in improving your running form and economy. For instance, on a longer run, when we get tired, we tend to slump forwards – a strong core can help prevent this. And many, many running niggles can be traced directly back to the fact that the glutes, the main hip muscles and the biggest muscle group in your body, simply aren’t doing their fair share of the work. Five minutes a day spent doing targeted exercises can reap significant rewards. There are numerous apps and online videos to help, but a simple mix of planks, side planks and crunches can build your core strength, and squats and bridges are great for glutes.
FEATURE : RUNNING HABITS
Obstacle Race Magazine 21
REVIEW : WORLDS TOUGHEST MUDDER IN PICTURES
WORLDS TOUGHEST
MUDDER
2017 The Worlds Toughest Mudder is described as a 24 hour extreme endurance obstacle race. Set over a five mile circuit course with 21+ obstacles made for an intense race throughout the 24 hour event. Competitors conquered Tough Mudder’s best-in-class obstacles, including Kong (swing from one floating ring to another at 25 feet high) and Funky Monkey - The Revolution (transition from monkey bars to revolving wheels over water), as well as World’s Toughest Mudder only obstacles such as The Cliff (35 foot jump into Lake Las Vegas at night) and Statue of Liberty (carry a torch through chestdeep water). Competitors also faced the unpredictable desert weather conditions, an 865’ elevation gain per lap, 2.58 miles of penalty loops, mud pits and the cold waters of Lake Las Vegas as day turned to night. Here’s a snap shot of what they came up against.
Although WTM is a competitive race with
$150,000
worth of prizes up for grabs,
no one shy’s away from helping their fellow competitors during their own journey on the course.
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The beginning of hours of running up, over and through the desert of Las Vegas.
1,600
PARTICIPANTS
from 21 countries turned out to compete for the prize purse.
REVIEW : WORLDS TOUGHEST MUDDER IN PICTURES
Rea Kolbl managed an astounding
18 laps or 90 miles taking first place but also winning the sprint lap too along the way.
Ryan Atkins managed to clock up
22 laps or 110 miles as a solo racer, breaking the previous record and claiming the
$50,000 grand prize
In the team event it was team USA that came top of the table with a massive
24 LAPS 120 MILES or
Obstacle Race Magazine 23
REVIEW : WORLDS TOUGHEST MUDDER IN PICTURES
A jump of
35 FEET
from a cliff was one of the biggest mental challenges that the races faced.
When the sun set that was when the harsh desert climate started to chisel away at the racers determination. Putting their
NEOPRENE clad bodies to the test. 24 Obstacle Race Magazine
REVIEW : WORLDS TOUGHEST MUDDER IN PICTURES
Sunrise brought with it warming rays that helped to
SPARK
NEW LIFE
into the legs of competitors.
As well as an enormous
PHYSICAL challenge, WTM is also an Everest sized
MENTAL battle too.
Some say that more than just a
HAND FULL OF
MARBLES have been lost and also found during the course of WTM.
Obstacle Race Magazine 25
REVIEW : SURVIVAL
SURVIVAL Reviewed by: Kerrie Fisher Photography by: Epic Action Imagery
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REVIEW : SURVIVAL
As seasoned obstacles racers Gavin King and I have become accustomed to travelling the length and breadth of the U.K to take part in a variety of races. So, imagine my joy when I was tagged repeatedly in Facebook posts advertising Kents newest OCR Survival taking place a mere 10 miles from my home! Betteshanger Country park is a local beauty spot for families that provides terrific outdoor activities including Forest School, trail biking and running tracks and a 2-mile tarmacked look for road bike training (or roller skating if you're anything like me). As well as all this there’s been the introduction of a military style obstacle training ground that is home to My Pt and it's these guys that have brought us Survival! It's rare for me to attend a race without my racing sidekick Mr King (#TeamKingFisher) so he made the 2 1/2hr journey with his lovely girlfriend Rosie so that we could enjoy the course together. We arrived in good time to start in the first wave at 10am and despite a bit of a wait at registration (something the race directors
have already since recognised and promised to improve bloody deep! Cold water in cold weather has never been at their next event) the event had a great, energetic my favourite thing and I questioned my sanity again on feel about it, thanks largely to the awesome tunes this occasion, as I'm sure many others did taking part! pumping out from the event village. The warm ups in 'What goes up must go down' a scaffolding tower the starting pen were made to be fun with their team obstacle provided many with a 'heart in your mouth based exercises, compared to those we’ve come to moment' due to the scaffolding pole provided to slide expect at races. down being slightly too far away and having already been The course began with a piggy back race to the first fully wet from the river crossing this made it a real leap/ trench which personally I found hilarious! This clearly was grasp of faith. Towards the end of the race there was a a first OCR for the majority of people attending, and as short permanent obstacle course involving monkey bars, a result this gave the course a fun and cargo nets and a rope descent from a exciting feel to it. There were some new larger container, all of which successfully THE COURSE and unique approaches to obstacles drained the last out of the tank for many BEGAN WITH A such as the 'salad skip' that had been and most participants. However, this all filled with waste salad from Tilmanstone PIGGY BACK RACE led many to genuinely feel they had been Salads, a local race sponsor. This made pushed far from their comfort zone and for a rather smelly clogged, soggy skip that you had to had more than earned their finishers dog tags. wade through before entering 'The Somme'. For a first event Survival was a really decent and This was a fair old distance for a purpose built solid OCR experience. It had many of the obstacles we 'obstacle' trench, however I personally felt that just come to expect from standard races these days such running through it was a waste of the clear effort that as the slide, river crossing, cargo nets and big walls etc had been made to dig and dress it, this part has heaps and coupled with the superb location of Betteshanger of potential for future races if they can come up with a Country Park and the beautiful Kentish views I'd say way to make the passage through it less simple giving Survival is the ideal OCR to introduce those friends people time to take in the theme of it. and family members that always tell you they couldn't The river crossing was bloody freezing and in parts complete an OCR.
Obstacle Race Magazine 27
REVIEW : SURVIVAL
THIS COURSE IS ACCOMPLISHABLE AND ENJOYABLE FOR ALL AND WILL BE WELCOMING BACK RETURNING RACERS AS WELL AS NEW ONES TO THEIR PLANNED EVENT NEXT YEAR.... I FULLY INTEND TO BE ONE OF THEM.
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RECIPES
LET’S GET
COOKING In this issue we wanted to bring you two really delicious recipes that will warm your cockles and feed your muscles. These simple recipes will warm you up even after the most brutal of winter training sessions.
PARSNIP SOUP A quick and simple soup, which is the perfect winter warmer. Parsnips are simmered with carrot and celery in a chicken stock and then pureed until smooth. Enjoy with crusty bread, if desired. Ingredients • 1 small onion, finely chopped • 1 clove garlic, finely chopped • 1 teaspoon grated fresh ginger root • 1 small carrot, thinly sliced • 1/2 stick celery, thinly sliced • 1/4 teaspoon dried thyme • 30g unsalted butter • 3 medium parsnips, thinly sliced • 500ml chicken stock • salt • pepper • ground nutmeg • crème fraiche (if desired) Method Heat the butter in a saucepan and saute onion, garlic, ginger, carrot, celery and thyme for 10 minutes over medium-low heat or until onion is soft. Add parsnips and stock. Bring to the boil. Cover and simmer for 15 minutes until the vegetables are very soft. Puree soup and season with salt, pepper and nutmeg. If the soup is too thick, thin with some water or if you like it creamy with crème fraiche.
30 Obstacle Race Magazine
RECIPES
CHICKEN & RICE SOUP The perfect soup for the winter months. It's delicious and exceptionally hearty. Chicken is simmered with onion, celery, carrots, celery and rice. Serve for a substantial lunch or dinner. Ingredients • 1 (1.35kg) whole chicken, cut into pieces • 2 litres water • 1 large onion, chopped • 2 sticks celery with leaves, chopped • 30g fresh parsley, chopped • 5 black peppercorns • 6 cubes chicken stock, crumbled • 1 bay leaf • 1/4 teaspoon celery seed • 1 pinch dried thyme • 1 teaspoon salt • 125g carrots, sliced • 125g celery, sliced • 4 tablespoons finely chopped onion • 1 tablespoon dried parsley • 1 teaspoon salt • 1/2 teaspoon ground black pepper • 100g uncooked white rice Method In a large pot combine chicken, water, large onion, celery with leaves, fresh parsley, peppercorns, stock cubes, bay leaf, celery seed, thyme and 1 teaspoon salt. Bring to the boil, then reduce heat, cover and simmer 4 hours. Strain stock, reserving chicken and refrigerate for 30 minutes. Skim fat from top of stock. Remove skin and bones from chicken and cut meat into bite-size pieces. Return stock and chicken to pot and stir in carrots, sliced celery, onion, dried parsley, salt, pepper and rice. Bring to the boil, then reduce heat and simmer 30 minutes.
Obstacle Race Magazine 31
FEATURE : AMRAP
AMRAP AMRAP
WRITTEN BY: Gemma Spackman - Head Coach at Fundamental Sports and Fitness
INTRO
WHAT BETTER WAY TO GIVE YOUR BODY AN ALL OVER WORKOUT THAN BY DOING AMRAP. Now this may sound like a foreign language to some, but in the fitness world it’s all about doing As Many Rounds As Possible. This type of workout is great for training at a high intensity and pushing your body to the max. They are also a fantastic way to monitor your fitness, as you can do the session at the beginning of the month and each week try and beat the amount of rounds you previously achieve. Keep a training log so you can see the improvements and adjustments you make as your training progresses through the year. Typically an AMRAP has 2 to 5 exercises in them and usually last from 3 to 25 minutes. I tend to keep them around 15 minutes to keep the intensity high and the quality of the exercises great. These type of sessions stand out as there
32 Obstacle Race Magazine
is no allotted rest time to them, so it encourages going to be able to adapt to what you’re putting you to constantly push yourself and only take a it through. break when you need to. In the short term it may feel painful and really Don’t worry what level of fitness you are reaching your limits as your breathing is getting either when you do these sessions, as you’re very rapid as you’re needing to get more oxygen working at your own pace, to your muscles, your heart is you’ll find whether you’re beating faster as it’s pumping TYPICALLY AN AMRAP a beginner and new to blood around your body, getting HAS 2 TO 5 EXERCISES IN exercise or an advanced the oxygen to where it’s needed THEM AND USUALLY LAST athlete you’ll be just as and removing the lactic acid build FROM 3 TO 25 MINUTES. exhausted as the other by up from your muscles. the time you have finished The long term the benefits the time period. to this style of training are huge. Another great advantage to this style of As your heart and lungs adapt to the increased training is that if you’re short of time it will be pressure put on them, they will become stronger perfect for you as you can get similar benefits and more efficient at the process. Your muscles over a short 5-10 minute session as you can do adapt by being able to recruit more muscle fibres from spending 1 hour in the gym slogging away for each action you perform meaning you’re able on a treadmill. to lift heavier weights or work for longer periods In scientific terms this means your body is of time.
FEATURE : AMRAP
Obstacle Race Magazine 33
FEATURE : AMRAP
THE AMRAP I’M GOING TO OUTLINE IS A FAVOURITE OF MY CLIENTS ON OUR BLAST PROGRAMME, PART OF THE COURSE THAT GETS THEM PHYSICALLY READY TO TAKE ON ANY CHALLENGE AN OBSTACLE RACE HAS TO THROW AT THEM.
1 5 PULL UPS Hold the bar palms facing away from you. Your first action need to be engaging your back and tightening your traps and lats as you raise yourself up. Get your chin level with the bar and slowly lower yourself down. or
1a 5 DECLINE ROWS This can either be done on the TRX, with your feet against the wall and the straps lengthened to give you the greatest possible angle. You will pull yourself up by switching on your back and pulling yourself up so the handles come to your waist. Or with a low barbell on a squat rack to give the same angles position, grip the bar palms facing away from you, engage your back muscles and pull up so the bar is touching your chest and slowly lower back down. For all the actions make sure you keep your core engaged at all times.
2 10 BACK SQUATS (USE POWER BAG/VIPR) Stand with you feet shoulder width apart, rest the powerbag behind your neck over your shoulders. Make sure the is no pressure being put directly onto your neck/spine with the weight (this is great way to practice your sand bag carries) and bend your knees as you lower down, brace your abs and squeeze your glutes through the action and rise up. Aim to keep your chest and head looking forwards throughout the action.
34 Obstacle Race Magazine
FEATURE : AMRAP
3 10 MILITARY GET UPS Start in a press up position with your arms extended, abs braced and your head in front of your hands. The first part of the action is to lower one arm and then the other arm so you are in the plank position on your forearms. Next you’ll raise yourself back up one arm at a time. The key to this exercise to limit the movement coming from your hips and shoulders. This is where the abdominal bracing come in.
4 10 SQUAT JUMPS Start in a press up position with your arms extended, abs braced and your head in front of your hands. The first part of the action is to lower one arm and then the other arm so you are in the plank position on your forearms. Next you’ll raise yourself back up one arm at a time. The key to this exercise to limit the movement coming from your hips and shoulders. This is where the abdominal bracing come in.
Obstacle Race Magazine 35
REVIEW : ZEUS RACES
ZEUS RACES
ZEUS
RACES Reviewed by: Katy Aggus Photography by: Kevin Cook Photography
THERE ARE TIMES WHEN THE ‘OCR COMMUNITY’ PRODUCES SOMETHING AMAZING… THIS IS ONE SUCH TIME. RACERS ALL PULLING TOGETHER TO RAISE MONEY FOR A VERY SPECIAL YOUNG LADY... One of those occasions is the reason I write this article. Back at the end of October, Zeus Races announced they were putting on a free OCR (yes you heard me), in a bid to raise money for a very poorly little girl called Olivia. Everything- from the land (at Ashby Motor Park), to the construction and medics was donated for free. The idea was to contribute towards a £10,000 goal to send Olivia to America for ground breaking Proton Beam Therapy. The race itself was free to sign up and racers could give a cash donation of whatever they could. I had decided some months ago to retire myself from winter racing (did you get the press release?)
36 Obstacle Race Magazine
and put the neoprene anyway. However, for a race as important to someone else, my dislike for the cold and the suffering around winter racing didn’t seem that important. I signed myself up and on 2nd December, headed down to the venue in Ashby-DeLa-Zouch in Leicestershire. I have marshalled a couple of times for Zeus Races but had never run the race. I had always heard positive things about the event- one of the smaller independent races running. I had debated about what to wear, and settled on a base layer, as well as winter thermal leggings plus about 6 wrags to keep my head, neck and wrists warm. A last-minute decision
to throw my Innov-8 windbreaker jacket in the car proved to be a fantastic life choice as the cold, bitter December weather had descended on the exposed Midlands venue. Having paid a £4 car parking fee and sorted out my gloves and race attire, I headed to the event village. It was a simple lay out of registration tent, medical tent and food van boosted by a DJ playing a variety of adrenaline-inducing music. The Race Directors had already said in the pre-race email that waves would go out at 5 minutes intervals so it was a simple enough process to donate my race entry money and hop into the next starting group.
REVIEW : ZEUS RACES
The run (no race positions or podium places today) I didn’t know what sorts of obstacles to expect bar started with a series of slalom around the bottom of the the couple I had marshalled on. I had wondered whether site followed by some wholly unpleasant ditch wades- I they would go for smaller obstacles due to time and was grateful to not be in the first starting group, who money, however I was more than pleasantly surprised to had to break the ice to get through. There is nothing find a full range of obstacles, including some big builds like temporarily losing all feeling in the lower half of your hidden away in the woods. Some particular highlights body! Luckily the feeling came back before a few 6ft include the Sky park: a net climb into the trees, followed walls to go over and under. by a series of wooden planks to traverse; a series of The course makes use of the motor sports based sternum checkers and a crawl under tyres and nets venue and we were soon running around the off-road through suspiciously smelling mud. motor track before hitting ‘The And my particular favourite, the Triple Dipper’- a W shaped ‘Fridge of Despair’ – a climb through BUT NOT A SINGLE obstacle based in the event an actual fridge into a pitch-black PERSON I ENCOUNTER tunnel full of tyres to climb over and village, which once finished, you are greeted by (a very friendly) through. Innovation at its finest and SEEMED MISERABLE Godzilla! After having a quick most fun. Though I have to say I am photo and wondering what else I quite glad Zeus hadn’t gone down might encounter, it was back down the off-road track, the route of putting rotten food in the fridge itself (Mud over sets of tyre based hurdles and into the woods for 7 2015 anyone?). the obstacle-heavy section. What was evident was that everyone was enjoying
themselves. Usually at some point of any cold weather run, you will encounter at least one person moaning about the temperature or the mud or the queues but not a single person I encounter seemed miserable. Whether it be the collective thought about why we were on the course or the infectious enthusiasm towards OCRs that came from the entire Zeus course, it created a fantastic atmosphere. After the forest came a short run back up and down the off-road course before encountering the final obstacle (on the course): The Mouse Trap, a wooden ramp with tyres, a wooden bar and a net to crawl under going up a sharp ramp and then back down. Again, a different innovative obstacle to finish the race. A short burst to cross the finish line and there was one final obstacle: The Dome. A climb up the inside and monkey bar across to hang off of with the medal round your neck for a finisher’s photo. A great photo op taking inspiration from Broken Skull Challenge.
Obstacle Race Magazine 37
REVIEW : ZEUS RACES
250 runners turned up to run the 7.5km course (plus a 41 four-legged ones), raising an amazing £3,000 in race donations adding to £1,000 raised in an online Facebook auction the previous night. It strikes me that sometimes ‘The Community’ is one made up of a patchwork of different groups: Yellow, Blue, Queens, Kings, Wronguns, Solos, Elites etc however, it is woven together by a bunch of ‘Gooduns’,
RAISING AN AMAZING £3,000 IN RACE DONATIONS ADDING TO £1,000 RAISED IN AN ONLINE people like the Zeus team who gave up time and energy to raise money for an amazing fund and of those who donated their race fee. That’s when the community shines through and it something to be celebrated. Zeus’s next outing is the weekend of the 30th June/1st July 2018 which includes the No Fear challenge and Canicross event followed by the 3rd/4th November 2018 for the Halloween Scare Fest. I wholly recommend all to check this race out. Who knows what the race directors have up their sleeves. I cannot wait to find out.
38 Obstacle Race Magazine
REVIEW : ZEUS RACES
If you feel the urge to donate, go to: www.facebook.com/Oliviafearn04
Obstacle Race Magazine 39
REGULARS : MUDTREST
MUDTREST ST BE
7 01 2 F O
Want to get your picture on our Mudtrest wall? Email your photo, name and a short description to letters@obstacleracemagazine.com
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Obstacle Race Magazine 41
REGULARS : MUDTREST
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ST BE 7 01 F2 O Obstacle Race Magazine 43
REGULARS : MUDTREST
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ST BE 7 01 F2 O Obstacle Race Magazine 45
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Obstacle Race Magazine 47
ADVENTURE
A NEW CHALLENGE ORIENTEERING Orienteering is an exciting outdoor adventure sport which involves running whilst navigating around a course using a detailed map, compass and a control point description card. The aim is to navigate on foot between a set of control points and decide the best route to complete the course in the quickest time possible. Orienteering can take place pretty much anywhere from remote forest and countryside to urban parks. It’s a great sport for runners, joggers and anyone who loves the outdoors. A great way to get started in orienteering is to contact your local club. Lots of clubs provide weekly training and activities in a non-competitive environment that will allow for skill development. To experience the full excitement of orienteering in a more traditional way, you will need to attend an orienteering event. The details of all the events hosted by British Orienteering or one of our clubs can be found on the Find an Event page at britishorienteering.org.uk.
COURSES ARE GRADED ACCORDING TO THEIR LENGTH AND TECHNICAL DIFFICULTY. The courses provided will depend on the location of the event and the anticipated levels of skill and experience of the participants. WHITE COURSES (XS) Are very easy with all controls on paths. They are mainly used by 6-10 year olds and family groups. YELLOW COURSES (XS-S) Use simple linear features like paths, walls
48 Obstacle Race Magazine
and streams. They are mainly used by under 12’s and family groups.
colours. The colours are an integral part of the map symbols:
ORANGE COURSES (S-M) Progress to basic use of the compass and route choice. They are ideal for novice adults or experienced youngsters. Long Orange courses are used mainly by novice adults wanting a longer run.
Black Is used for most man-made features such as buildings and rock features such as cliffs, crags and boulders.
LIGHT GREEN COURSES (S) Are ideal for improvers as the navigational difficulty begins to increase and uses simple contours and ‘point’ features. GREEN COURSES (S) Are used mostly by experienced under 18’s and adults wanting a short but challenging course with a very hard navigational difficulty. BLUE COURSES (M) Are a longer, more physically demanding course in comparison to the green. The distances are more varied between controls and the course attracts experienced orienteers. BROWN (L) AND BLACK (XL) Are very physically demanding and have a very hard navigational difficulty. They are for experienced orienteers only.
ALL MAPS USE AN INTERNATIONALLY AGREED SET OF SYMBOLS AND THESE ARE LOGICAL AND EASY TO LEARN. You should absorb much of the information simply by attending your first few events. Most orienteering maps will also provide a detailed legend to help you understand the map. Orienteering maps are drawn using magnetic north rather than ‘grid’ or ‘true’ north, and are printed in up to five standard
Brown Is used to show landform, including contour lines, gullies, pits and knolls (small hills). Blue Is used for water features such as lakes, ponds, marshes and streams White and Green are used to depict the density of woodland and the extent to which it impedes progress. Open ‘runnable’ woodland is left white with progressively darker shades of green mean increased density, ranging from ‘slow run’ to ‘difficult’ (or walk) through to ‘impenetrable’ (or fight). Yellow used for unwooded areas with a solid yellow for grassy spaces such as playing fields and a paler yellow for rougher terrain (‘rough open’) such as heather. Combinations of yellow and green show other types of terrain which will be explained in the legend.
To help you navigate to each control you will be provided with a control description sheet. The control description sheet tells you what you are looking for, e.g. a path junction, a large boulder etc. When you find the control, there will be some letters or numbers which should correspond to those on your control description sheet. If they do match, you have found the right place. If they don't, it isn't your control.
ADVENTURE
STARTING THE COURSE
Orienteering is an exciting outdoor adventure sport which involves running whilst navigating around a course using a detailed map, compass and a control point description card. The aim is to navigate on foot between a set of control points and decide the best route to complete the course in the quickest time possible. Orienteering can take place pretty much anywhere from remote forest and countryside to urban parks. It’s a great sport for runners, joggers and anyone who loves the outdoors.
TOP TIPS FOR BEGINNERS
Below are some of the basic skills that you need to practice to help you progress with orienteering. 1. Fold your map - Always make sure that you fold your map so that you can easily see the part of the map where you are. 2. Orientate your map - Always make sure that your map is the correct way round or orientated. This means that the features which are in front of you on the ground are in front of you on the map. You can also orientate your map using a compass by making sure that the north lines on the map point the same way as the north or red end of the compass needle. Each time you change direction you should change your grip on the map so that the map is still orientated to north. 3. Thumb your Map - To help you know where you are on the map it helps if you mark your position on the map with your thumb. As you move along the ground you should move your thumb to your new position on the map. It is usual to move your thumb to the new position at a ‘check point’ such as a path junction or some other obvious feature where you will stop or slow down and check where you are. 4. Check your control card - Once you have found a control you always need to check that the code on your control description sheet matches the code on the control. You should also check that the control is situated on the correct feature on your map. You will then know for sure that you have reached the correct control.
Obstacle Race Magazine 49
ADVENTURE
TRAINING FOR A CHALLENGE ORIENTEERING
50 Obstacle Race Magazine
ADVENTURE
Training for the adventure sport of orienteering is very much like the training involved in preparing for obstacle course racing. Physically you’ll have to be capable of covering the distances involved, as well as being prepared for the stop start nature of the sport. Physically much of your training will be run based, but you also can’t neglect to prepare for the mental challenges of the sport. Navigation training is hugely important to the sport of orienteering, thus it should also feature heavily in your schedule. Once your reach a certain level you’ll need to be a well versed in map reading and navigation with a compass. For this there are many training courses up and down the United Kingdom that will take you through everything from the map reading basics, right through to how to thumb a compass on the map. If you’ve never really had to navigate using a map before then you’ll find the legend because your best friend. To be a good orienteering athlete you’ll not only have to learn to be a good map reader but you’ll also have to be a great all-round cross-country runner. Being able to run fast over varying terrain is a must, without this ability you’ll find you spend more time looking at your feet, than you do at the map. It’s a fair analysis to say that we only become good at the things we train. Orienteering running technique is very specific as the terrain and load on the body
vary during the competition and from competition to competition. When we run in terrain our knees and hips are slightly bent and work to keep our centre of gravity low and help us maintain balance. The ability run fast on rough ground without looking where you are putting your feet is probably not just dependent on strong ankles. When we study the progress of elite runners in the forest, is appears that the runner can smooth out the uneven ground, by shifting their centre of balance and coordinating their movements with active upper body work. The signals for the rapid and subtle movements of centre of gravity probably come from the actual foot strike with each stride. The feet working like “sensors” responding to the uneven ground under the runner. The more used you are to running in forest terrain the more relaxed you can be as you run in terrain with varying underfoot conditions. So don’t neglect testing yourself over varying terrain as much as possible, the road simply won’t train this skill. If you have a plan or goal for your training, it is easier to get more out of each training session. A plan helps you to improve your weaknesses, and at the same time maintain or even improve your strengths. To be a good runner in the forest, to run faster and further in forested
terrain, you should prioritise the following types of training: • • • • •
•
General strength training such as circuit training or callisthenics. Long runs over varying terrain. Fast runs in varying terrain. Intervals – over different types of varying terrain. Specific strength training and running against resistance, such as hill running. Flexibility and coordination training.
***Map and compass should be part of training as often as possible.
BE AN ALL-ROUNDER ”You cannot be stronger than your weakest link.” You need to train the whole body if you want to be able to do specific training. Your coordination, motor skills, awareness of your body and strength are an important base for intensive and frequent training. In addition, allround training helps prevent injury, as stress on each separate part of the body is less if training is varied. The terms central and local or general and specific are useful when talking about training. The question is which capacity or capacities you want to improve or maintain and which training methods you can use to do so.
Obstacle Race Magazine 51
KIT FOR A CHALLENGE
KIT
•
•
4
3
FOR A CHALLENGE
•
1. INOV-8 XTALON 200
£100
Light weight, fast drying, extremely grippy on all off trail terrain you can throw at them.
•
£60
2. INOV-8 TIGHT
•
Close to your skin to stop snagging but also thick enough to protect your legs in the rough vegetation you’ll be running through.
•
3. INOV-8 STORM SHELL
2
•
£170
1
Easily stored away into a fist sized bag. Perfect for keeping you warm and dry it the conditions take a turn for the worst.
•
4. INOV-8 BASE LAYER
£47
Breathable fabrics help you maintain a comfortable body temperature.
•
5. INOV-8 SOCKS
£17
Merino wool to help draw moister way from your skin to help prevent blisters.
•
6. INOV-8 WRAG
£18
A true multi tool of the apparel world. Made of high quality merino wool, it can be used for head protection, neck protection. It can also be placed on your wrist to wipe away sweat.
•
7. ALL TERRAIN 3 BUMBAG
•
£22
A great storage solution allowing you to keep all your loose kit in one place. For the storage of nutrition, whistle, first aid, coat and description card.
WWW.INOV-8.COM •
DIBBER
•
7
Used to register your arrival at each checkpoint. The dibber holds your data, this data is what is used to identify you and your timing at each station.
•
MAP CASE Used to store your map away from moister, it can also hold your checkpoint descriptions card. Easily hung around your neck to keep your hands whilst running between sighted checkpoints.
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•
5
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REGULARS : HEALTH HACKS
HEAL H HACKS SUN ELEUTHERO By Sun Chlorella The best sports supplement you’ve never heard of… Studies have shown it could help speed up recovery after strenuous exercise, decrease muscle damage, boost fat burning and dramatically increase endurance performance. Even if you’re a health food aficionado the chances are you won’t have heard of this amazing superstar supplement however… Part of the problem is the plant in question, Eleutherococcus senticosus (ES), doesn’t exactly have the most marketable name. It’s also not easy to grow, found wild in mountain forests in East Asia, where it’s traditionally used in Chinese medicine to help alleviate a number of ailments. Now available in supplement form, ES could be set for supplement stardom however as scientists have uncovered it may have some substantial benefits for athletes. Amongst the studies are two papers looking at the effects, in mice, of being fed ES extracts. One1 showed that after strenuous exercise those animals fed ES extracts recovered quicker than those on a placebo, which appeared to be linked to the fact that muscles were burning more fat than normal. A second study2 had similar findings and found that those animals given ES were able to exercise for longer, due to a reduction in muscle damage, and burnt more fat in the process. Most significantly however was a human study3 which saw very dramatic results in those taking ES. Participants in the study cycled at 75% of their VO2 Peak (a measure of the amount of oxygen consumed when exercising at maximum capacity) until exhaustion, before and after 8 weeks of supplementing with ES. After the two month period, participants were seen to have raised their VO2 measurements by 12%, but more striking their endurance time increased by an incredible 23%. These dramatic changes again appeared to be linked to the fact ES somehow alters the body’s metabolism to rely more on fat as a fuel.
RRP: £21.95
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AVAILABLE FROM: SUNCHLORELLA.CO.UK
REGULARS : HEALTH HACKS
NITRATE ON-THE-GO By Innate Squares Inspired by the harmony and synergy of art and science in nature, Innate Squares are a new kind of 100% natural snack based on the belief that food ought to work with rather than against us. The airdried savoury snacks are available in a number of varieties, including beetroot and spinach, where the high nitrate foods are the star of the show and the main ingredients. These are combined with other vegetables, coconut and almonds in order to achieve a rare and happy marriage of exquisite flavour and nutritional balance. The result, a snack that will keep you going for longer through both their nitrate content and sustained slowrelease energy, which helps avoid the crashes you get from high sugar snacks.
RRP: £1.99 AVAILABLE FROM: INNATEFOOD.CO.UK
PLANT PROTEIN BARS By The Primal Pantry Almost all sports bars on the market are currently split into two camps, those for energy during training and those for protein after training, meaning athletes may not be getting the best results from their on-the-go nutrition. The Primal Pantry believe they have a tasty solution in the form of their new range of natural high-protein bars. The bars combine a healthy serving of natural energy in the form of both carbohydrates and fats from a range of real food ingredients. These include dates, coconut nectar and almonds, alongside 15g of hemp protein to ensure your mind and muscles get everything they need.
RRP: £29.00 15X 55G
AVAILABLE FROM: PRIMALPANTRY.COM
ENERGY BARS By SNACT Snact believe they’ve come up with a tasty and sustainable solution, which not only means athletes can get all the energy boosting benefits of this natural powerhouse on-the-go, but that also helps reduce the incredible number (1.4 million in the UK) of bananas being thrown away every day. Available in three mouth-watering flavours (Apple & Cinnamon Kick, Carrot & Spice Boost and Beetroot & Cacao Blast) Snact use the nation’s favourite fruit, bananas, to create bars with a deliciously soft and moist texture, which deliver both natural energy and superior taste. On the ‘waste’ side of the equation, the bars have been created specifically to help reduce the amount of bananas being thrown away in Britain every day, by using fruit that would otherwise have gone to waste for being too ‘ugly’ or not having quite the right level of ripeness. The packaging doesn’t let the side down either, with the bars coming in cutting edge wrappers, which are fully compostable and decompose at a similar rate to banana peel. The bars also hit the spot nutritionally and are vegan friendly, gluten free, high in fibre and provide a host of important vitamins and nutrients. All without a flavouring, colourant or artificial sweetener in sight.
RRP: £5.99 5XBARS AVAILABLE FROM: SNACT.CO.UK
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FEATURE : THE CAFFEINE BUZZ
THE CAFFEINE BUZZ
CAFFEINE
THERE HAVE BEEN LOTS OF RECENT DEBATES OVER WHETHER CAFFEINE IS BAD FOR US BOTH IN SPORTING AND NON SPORTING CONTEXT. HERE’S THE FACTS What is caffeine? 1,3,7-trimethylxanthine, also known as caffeine, is the world’s most-consumed natural pharmacologic agent. Caffeine is found in coffee beans, tea leaves, cocoa beans, chocolate, and cola nuts, and its use is incredibly widespread. Did you know that if you consume a large chocolate bar you could see as much as 50mg of caffeine? That is sometimes half a cup of coffee! In the United States, roughly 9 out of every 10 men and women consume caffeine, averaging 238 mg every day. Upwards of 30% of Americans consume a whopping 600 mg of caffeine daily. About 71% of the caffeine we consume comes from coffee, while 16% comes from tea, and 12% from soft drinks and energy drinks. And we are not alone. Coffee is the most-commonly consumed beverage in the world. So, let’s acknowledge the obvious. First, just about everyone is consuming caffeine. In fact, because of its ubiquitous availability, caffeine is no longer on the banned substance list of the International Olympic Committee. Second, people everywhere are using it because it does have pharmacologic properties. The fact is it functions as a mild stimulant. As such, it helps wake us up and keeps us going when we feel like throwing in the towel. No surprise, athletes are interested in those very same effects applied to their sport.
How exactly does caffeine work? Caffeine has a wide range of actions in the human body. Essentially it functions as a
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stimulant by interfering with the binding of receptors in the body (adenosine to adenosine receptors). Adenosine is a neuromodulator chemical in the brain, and it works opposite of caffeine in regulating nerve cell activity. It has a calming effect because it slows the activity of nerve cells, whereas caffeine speeds up the activity of cells. Taking hold of the central nervous system, many of us will agree that caffeine intake decreases tiredness, increases alertness, improves mood, enhances concentration, and helps to speed reaction time when making choices. In terms of a sporting context, for many athletes, a key benefit of caffeine is that it lowers the perception of the intensity or difficulty of the effort. Thus, athletes are able to exercise at a higher intensity for longer, without actually feeling like they’re working harder.
ingredient was an amphetamine-like substance DMAA (Dimethylamylamine) which boosts energy and metabolism, but had been banned in the US and Canada after two soldiers died during strenuous training after taking it. Recording a narrative verdict, coroner Dr. Philip Barlow said the combination of the DMAA with ‘extensive physical exertion caused cardiac failure which resulted in her death.’
Should we worry about having too much? As with everything, it is all about moderation! Although moderate caffeine intake isn’t likely to cause harm, too much can lead to some unpleasant effects. Heavy daily caffeine use — more than 500 to 600 mg a day (around 5-6 cups) — may cause insomnia, nervousness, restlessness, tremors, and irritability.
The bad press Not so long ago, headline news read that a fit and healthy runner collapsed and died half a mile from the finish of the London Marathon after taking a ‘performance-enhancing stimulant’. The runner was determined to beat her personal best in the race and decided to take a pre-workout product called Jack3D, a high caffeinated product. As she neared the finish of the race she unfortunately suffered a cardiac arrest and never regained consciousness. The popular sports supplement, now banned, was used to help her once she hit the wall in order to break through it and maximize her performance. Its main active
Some positives of coffee: • Lowers risk of cancer • Lowers risk of heart disease • Improves vascular health • Elevates fat burning
FEATURE : THE CAFFEINE BUZZ
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FEATURE : A PILGRIMAGE TO THE MUD
A PILGRIMAGE
TO THE MUD We’re creatures of habit with lucky underwear, our Dryrobe folded in a certain way inside a Kitbrix, even packing our race kit weeks in advance and perfectly aligning our gels in our pockets. But however habitual we are a vast majority of you will be drawn to breaking the monotony of your regular races and travelling abroad in search of adventures new. The pull of the unique obstacles, a different event vibe from other OCR communities and most exciting of all don’t forget the new terrain to conquer. Once the idea is firmly planted in your head you’ll find yourself scouring the internet browsing the plethora of event videos on YouTube. Before you know it, you’ve entered a random race in Kathmando and suddenly you’re wondering whether or not you’ve lost your mind. Get your prep right and it will be an adventure of a lifetime, but this preparation comes in many forms.
Travelling If you’re going to be travelling any great distance to an event, it’s usually advisable to make sure you’re able to get there affordably prior to signing up. You’ll find that some countries will be surprisingly cheap to travel to but others on the other hand will clear out your bank faster than a bandit in a spaghetti western. One huge tip for travelling would be to get there early, the day before the race is ideal, this means that you’ll have time to relax and acclimatise to your surroundings. Also consider leaving the day after, this is an experience and you don’t want to ruin by clock watching all the way through the race.
Insurance This is something we advise not leaving home without. There are a number of companies now catering for the obstacle racer market. One such company is Sports Cover Direct (www. sportscoverdirect.com). For example, as part of your cover they include medical expenses and repatriation, personal liability, baggage and personal effects, delayed baggage and… wait for it… even your SPORTS KIT. Its roughly £20 for a day trip to Denmark which when you think about what it could end up costing you is a snip.
What to pack There’s always certain pieces of kit that we can’t race without, back to the lucky vest. A huge tip for packing would be to try and carry all the kit you plan to wear on race day in your hand luggage. All the other creature comforts you can live without, but no one wants to be walking round a city as a tourist asking locals where to buy inov-8s from. So we advise to wherever possible, have as much of your luggage as ‘carry on’ especially when it comes to race day equipment and kit.
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It’ll be a stretch no doubt, but well worth the effort to travel worry free. By no means are we suggesting that the baggage department of the worlds airports are inept but you just never know. If you are running on the day you travel it is quite useful to travel in what you intend to run in, it lightens the load on what to pack and makes it far easier when having to leg it to and from shuttles, buses, connecting flights as you are already prepared. If not running on the day you travel make sure you pack your normal race day kit and post-race change of clothes in addition to the attire you would normally pack when going on a short holiday. Bare in mind also the climate of the country that you are visiting. Make sure you don’t leave your gels in your carry-on luggage, this results in being taken aside and have your entire bag unpacked and everything being swabbed. It sounds bizarre but if you’re doing a day trip, pack a nice big clear zip lock bag… for your wet and dirty race clothes and shoes. I know most of you would put it in a rubbish bag anyway to cleanse it later but the clear zip lock bag helps on the return journey as it is always possible that the airport officials will consider your gear to ‘contain liquid’. It helps to ask as you go through security prior to the ‘bag your liquids’ section whether or not it needs to be on display, if so, you just pull the bag out. The alternative is either having to unpack your smalls on a bench with random strangers and putting it into plastic bags or, even worse, having the officials unpack it for you and swab it. Remember your mum telling you to always wear clean underwear?’
At the Airport Make sure you leave all powders in their original containers wherever possible. Carrying a bag of protein powder or pre workout, is most likely going to get you some up close and personal time with a uniformed member of Airport staff.
Race Day! If you plan to arrive the day before then you’ll have the luxury of a concierge at the hotel who will probably be able to assist with travel plans and public transport. If you’re not stopping over, make sure you know exactly how to get to where you’re going, the process of embarking on that journey and the exact location of the event. If you’re making use of a shuttle service provided by the event, make sure you know exactly where and when that shuttle will be positioned and leaving. OCR communities generally have the same tremendous mentality wherever you go regardless of any language barriers, so go forth and enjoy your adventure.
OCR Travelers Checklist Find an event Establish travel arrangements are achievable Make sure your passport is in date with amply space for visas if required Establish whether or not you need a visa and how long it will take Book event Book travel and accommodat ion Plan your travel arrangements Take out sports travel insuran ce Try not to annoy everyone wit h your gushings of racing abroad Pack your kit Unpack and repack your kit x2 Don’t Panic We said Stop panicking Unpack and repack your kit x3 Wake up early Travel Race Enjoy Get back and Brag
FEATURE : A PILGRIMAGE TO THE MUD
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FEATURE : MEET YOUR ANKLE - PART TWO
MEET YOUR ANKLE YOUR UNSUNG HERO Written by JAMES RUCKLEY
PART TWO
INTRO
SADLY, NO MATTER HOW EFFECTIVELY YOU TRAIN YOUR PERONEAL’S THERE’S ALWAYS AN ELEMENT OF LUCK INVOLVED WITH AN ANKLE SPRAIN. If luck evades you and you do find yourself facing a lengthy period of rest and recovery ahead, here are some tips that I have used myself to speed up the recovery process and ensure all the damaged tissues heal as well as they can, preventing future complications. Again, utilise the tools right for you and add in others that have worked for you in the
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past, there is no hard and fast rule and no injury is the same, be patient and recover smart or don’t bother recovering at all. RICE has long been the standard approach to these injuries and encompasses the basics of what you’ll want to do. By no means is it perfect but for the average weekend athlete it’s about as good as your going to get through the first stages of the injury, so listen up!
FEATURE : MEET YOUR ANKLE - PART TWO
REST. ICE. COMPRESSION. ELEVATION. REST Sadly no one ever seems to understand the principle of rest, least of all me. You have just torn a variety of tissues in the body releasing their cellular contents into the surrounding tissues and blood. Some of these chemicals are kept securely inside cells for a reason so give the body some time to clear these out and you’ll be grateful in the long run!
ICE Icing an injury is an extremely misunderstood principle often blown out of proportion and taken to extremes that are more likely hindering your recovery. Icing an injury will only reduce your recovery time if done correctly, and here’s why. Nature is an incredible thing and over millions of years we’ve developed not only as thinking beings but as incredible feats of biological engineering. After severe trauma to the ankle, our blood vessels respond through many mechanisms, shunting blood and becoming more permeable to white blood cells leaving the vascular system. These cells will in the long run look to digest and destroy any toxins and or cellular contents released from the damaged tissues and restore order in the tissue, but only if we let them. While icing an injury is brilliant in turn of reducing receptive feedback, i.e. pain, it is detrimental in the body’s natural healing processes if over used. Applying
MOBILISATION A stride into the unknown, beyond the basics. Welcome to a new world of recovery, one fraught with food for thought, ideas that seem counter intuitive and pain. Oh, there’s plenty of pain, but this is the good kind, from here on out its 50 shades of pain. Pain and Gain. Mobilisation is a simple and effective tool in the recovery from any injury, maybe the most effective, yet remains one of taboo and illusion. As I lay on my back for 6 weeks with crutches to my left, foot in the air I worked through my ankles range of motion daily. For the first 2-3 weeks, I had nothing, too tender too touch, too stiff to move it was set in one spot and there was nothing I could do but I knew I had to. All joints have ranges of motions just as all injuries produce scar tissues to support the framework of the damaged structure. This scar tissue is, as mentioned earlier, random in allocation, laid down in any direction unless instructed by the body otherwise. To control the direction of this new support network we must move the joint creating new stresses on the old and new structures that the
cold stimuli to the trauma site will cause a vasoconstriction of these permeable blood vessels within the local area shutting down the body’s natural healing processes temporarily. This increases the amount of time harmful chemicals can spend bathing healthy tissues, increasing inflammation and causing more damage. So, James hates ice? Well, no. Trauma creates a 3 stage process of inflammation that when manipulated can be supercharged to an extent. The evidence behind using cryotherapy is at best erratic and complex but here’s my guide. world of Rehab, a likely returning visit for most readers. INFLAMMATION STAGE 1 occurs immediately after the injury and lasts around 3-5 days. During this time the body is busy assessing and coordinating a systematic response to the damage with a focus on removing old dead cells and laying down new scar tissue fibres. STAGE 2 lasts from 3 days to 8 weeks and focuses on the formation of disorganised immobile scar tissue. Stage one may overlap with swelling and an anti-inflammatory response continuing. STAGE 3 may last months and even years in severe injuries. The focus is on remodelling of remaining tissue and creating a more organised scar within the injury to better accommodate loads on the joints. In stage 1, icing is a widely-used practice but needs to be regulated. Ice applied to a trauma immediately after the incident will reduce accumulation of swelling and pain for the injured without hindering the immune response, however an injury permanently bathed in ice will heal at a
slower rate. In the days that follow an injury, icing occasionally in 20 minute spells will reduce pain, promote new blood cycling through the tissues and reduce inflammation. Use sparingly but do make the most of this approach. 20 min on, 40 min off minimum. Let the body do what it does best. In stages 2 and 3 ice can still be applied but the benefits of doing so are dramatically less significant, its best to let the body just get on with the task at hand, uninhibited.
COMPRESSION/ELEVATION There’s not much to say here, both have a role to play in recovery, are easy to do and work! Opposing cryotherapy, both compression and elevation work to aid the body in removing harmful toxins and swelling from the damaged tissues. Toxins leave the tissues via veins that may be compressed by the sheer volume of swelling, hindering their removal and causing a backup of pooling blood! By elevating and compressing the leg we allow the venous blood to trickle with gravity and not pool in the limb. I’ll warn against going mad on compression, too tight and you’ll further occlude the blood vessels, increase pressure and pain! Use a pressure that is comfortable but that you can feel squeezing. Compression isn’t essential and for me was too painful so I ignored this time honoured tradition for months after my injury.
body responds to and while it all sounds very higher power-y there is strong evidence for this approach. Not only does mobilisation create proper scar patterns within the joint, when done correctly from as early as possible it works to restore a full range of motion of that joint, reducing the long term affects. So, how do we do it? Well, that’s simple. To start with, hold your foot and move it in one plane of movement as much as you can without pain. Then try another movement. When able do so, try under the control of the lower limb muscles in the same planes of movement. As the recovery progresses work up to writing your name in the alphabet with your toes. Try light weight baring, and full weight baring. Do not rush the latter steps here, for me they took over 2 months but for most injuries should take around 2-3 weeks at a conservative estimate. Mobilisation is the key to recovery. I was battered with daily ‘advice’ from my parents saying don’t move it, it should be in a cast. Put your boot back on, why are you walking. All their advice would have hindered my recovery. Times have changed and science has moved on, as have our recovery techniques so don’t be chained down by tradition, embrace the suck.
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FEATURE : MEET YOUR ANKLE - PART TWO
ENTER THE PRO'S While the above are great home tools for recovering as fast as you can, they are based around no knowledge of your specific injury. After a routine trip to A & E I used what I had available to me. As a studying Chiropractor I was able to attend my university clinic and have regular ultra sound scans and X-Rays. I chose to work with my Chiropractor in
IF YOU FEEL YOU MAY HAVE A MORE COMPLEX INJURY, A BREAK OR WANT MORE INFORMATION THEN SEEK OUT A PROFESSIONAL.
treating myself at home as well as in clinic but most importantly I educated myself with what I had to do next. I knew my injury inside and out, every torn ligament, broken bone and torn tendon. I knew their functions, healing times and treatments, working to rebuild them over 3 months quicker than my NHS Diagnosis said I would. So, if you’re serious about injury prevention and recovery then you have no excuse not to educate yourself. You now have a baseline to build from, and I suggest you start learning about Fascia and Fascial release. Also, work on considering that Prehab and Rehab are 2 ends of a continuum and both have bits that can be used in the other stages. As I mentioned, balance work often used in prehab was a key part of my rehab and mobilisation remains a key part of my recovery now, although you could argue where I’m in a prehab or rehab stage. I digress. Educate yourself into reducing injuries and recovering smart, you’ll be a better athlete for it.
GOOD LUCK AND ANY QUESTIONS PING ME A MESSAGE ON INSTAGRAM @JAMES.RUCKLEY
At my second follow up appointment with the NHS physiotherapists I was told without surgery I’d be facing 6 months before I could walk properly again. I marked that date by completing a marathon, 6 laps of The Nuts Challenge. Recover smart but know your limits.
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FEATURE : MEET YOUR ANKLE - PART TWO
Obstacle Race Magazine 63
FEATURE : HOW DO I TRAIN FOR A SPARTAN RACE
A GREAT QUESTION THAT IS FREQUENTLY ASKED. TO FIND AN ANSWER THAT IS RIGHT FOR YOU, ASK YOURSELF THE THREE FOLLOWING QUESTIONS: 1. Which distance are you taking on? 2. Do you currently take part in any for, of exercise, running or otherwise? 3. What do you want to achieve from your Spartan Race?
From this question, you can then choose which of the three categories below suits you best. Each requires a different level of training and commitment: Beginner or fun runner – For someone who has not done an event like this before and possibly does not come from a sports or athletic background. They are taking this on as a challenge to push their limits and take them out of their comfort zone, or someone who enjoys OCR events but is only looking to have fun and complete the course. Elite, competitive or competent runner – These will be people who have likely taken part in OCR events before or other running events and probably have a sporty or athletic lifestyle. They may already train to some degree and are looking for Spartan Race specific advice. This group will have a set goal
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in mind, whether finishing high in the rankings, taking less burpee penalties or beating their previous time. Endurance Athlete – These participants will most likely be seasoned OCR or endurance event participants, or people looking to push their mind, spirit and bodies way over the boundaries that others set for themselves. They will not be interested in training for speed but more so preparing themselves for the gruelling tasks ahead in a Spartan Endurance Event. For beginners taking on one of these events I would say that proper preparation is essential. Each one of the above groups will be looking to take away something completely different from their Spartan Race UK experience and as such they will need to train in a different way also.
For the beginners and fun runner’s category who are looking to find a workout routine that will get them in shape and put them in good stead to complete the race, I would advise them to start off with a workout plan that slowly introduces them to all aspects of the training that will be required and builds them up slowly over the course of at least 5 weeks prior to race day. Spartan Race have a great plan which they call the “Couch to Sprint” plan that introduces both cardio and body weight exercises at a level accessible for everyone and builds up as the weeks progress. It also has explanations of a dynamic warm-up, different levels of mobility exercises that can be added in to suit your preferences and tips on how to make your own Sandbag Carry in order to practice.
FEATURE : HOW DO I TRAIN FOR A SPARTAN RACE
Included below is a taster of what the training plan entails and the full plan can be downloaded for free at
WWW.SPARTANRACE.UK/EN/TRAINING/HOW-TO-TRAIN/30-DAY-CHALLENGES?ARTICLE=37216
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FEATURE : HOW DO I TRAIN FOR A SPARTAN RACE
The elite, competitive or competent runner category more than likely consists of people who already have training plans in place or are regularly running or playing sports for pleasure. I find that, more often than not, this group will not require much direction on how to improve stamina or strength as they will know to increase the tempo or length of their training, increase weights used, run circuits that have harder inclines etc. What they will find helpful is our Obstacle Specific training and tutorials, this will help trim times spent on each obstacle and reduce the number of penalty burpees which will in turn lead to faster times and more efficient energy usage throughout the event. Again, Spartan Race UK have provided an excellent training manual to offer some dynamic conditioning workouts to get you in perfect shape to overcome these obstacles. Pair this with their tutorial videos on their Facebook page and YouTube channel and you will be flying through the course in no time and avoiding those costly burpees! Below is an example of their conditioning workouts, the full manual can be downloaded from this link:
WWW.SPARTANRACE.UK/EN/ COMMUNITY/SPARTAN-BLOG/ SPARTAN-NEWS?ARTICLE=36571
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FEATURE : HOW DO I TRAIN FOR A SPARTAN RACE
FOR THE ENDURANCE ATHLETE CATEGORY, MOST PEOPLE WILL ALREADY HAVE TRAINING PLANS IN PLACE AND WILL BE LOOKING TO PUSH FURTHER, LAST LONGER OR GET QUICKER. For the physical side of endurance training there are four areas you need to work on: Aerobic Endurance – where the body is working at a level that the demands for oxygen can be met by the bodies intake. Split into 3 sub categories; short aerobic (lactic/ aerobic), medium aerobic (mainly aerobic) and long aerobic (aerobic). Aerobic endurance is developed through both continues and interval training, continuous to improve maximum oxygen uptake and interval training to improve your heart as a muscular pump. Training plans for both are widely available online, find one that suits you or ask your gym instructor to put one together for you. Anaerobic Endurance – meaning “without oxygen” is where the body is working with maximum effort and the demand for oxygen exceeds the rate of supply, muscles rely on stored fuel reserves. In this case a waste product called lactic acid is produced, the body is now in a state of oxygen debt and when bodies fuel reserve runs out and the aerobic threshold is reached activity ceases. Activity can be resumed once a small proportion of the oxygen debt has been repaid. Aerobic endurance can be developed using repetition of relatively high intensity work with limited recovery time. Endurance Speed – this is used to develop muscle contraction co-ordination. Repetition methods are best used with a high number of sets of low number repetitions per set. The intensity must be greater than 85% with between 60% and 120% of race distance or length covered. A good way to train for speed endurance is through time trials or competition. Taking on shorter events but pushing yourself to your maximum will help work towards your goal. Endurance Strength - used to develop your muscles capacity for contractive force. All Spartan Endurance athletes will need to develop basic levels of strength endurance. To do this you need to perform a mix of circuit training, weights, hill running and Fartlek training (Fartlek, which means "speed play" in Swedish, is a training method that blends continuous training with interval training. Fartlek runs are a very simple form of a long-distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running.") In any endurance event the fundamental goal for physical training is to maximise average strength and speed over the duration of the event. During Spartan Endurance events,
you will not only be physically tested but you will also face emotional, logistical and intellectual challenges. For this reason, you should also train psychologically to optimise your mental preparedness. Much in the same way you train your muscles for an assault on the body and to endure fatigue, you can train your mind to develop psychological coping skills to improve performance. Before the event you should thoroughly research every aspect of the challenge you face. Think about location, terrain, climate, altitude. Does this affect how you train? What you wear? If so, then you need to trial any changes so that you know what to expect. Will you be carrying your own equipment? Will you be provided with food or must you provide your own? Will there be extreme hot or cold? These are all important factors when planning nutrition and hydration for the duration of the event. Being fully prepared in advance will help alleviate the effect of nerves and anxiety which could jeopardise your race performance. Another way to control anxiety is to read about previous events or talk to people who have participated, this will give you a better understanding of what lies ahead. If you find yourself nervous on the start line try a breathing control exercise, focus on your breathing and take deep breaths in through your nose and exhale slowly through your mouth. Allow your muscles to relax as you breathe out, starting with your neck and shoulders and with each breath move down the body, relaxing your arms then your legs and down to your feet. Repeat this as needed until you feel calmer. During the event, it is inevitable that you will at some point feel fatigue set in and your body will be in pain. Whilst this may be the very essence of the event you can use certain coping methods to counter the urge to give up. Your inner voice may start to question what you are doing and why but you must remember tiredness comes in waves. There are some strategies to battle these impulses and get you through these waves: Self-Talk – think back to your training, recall the thoughts you had used to get you through this. Make notes of what helped whilst you were training if need be. Use these to turn the negative thoughts into positives, for example if your body is telling you that you can’t go on as your legs are exhausted you need to tell yourself that you are prepared for this, that by concentrating on your technique and increasing your efficiency you will reduce the effect of fatigue and get
through the wave of tiredness. Visualisation – this is another effective strategy to control your fears and emotions, anticipate the situations ahead of you and picture yourself coming out the other side successfully. Imagine the feelings that will flow through you as you approach a difficult task, the fear and pain you may suffer during tough stages of the event then imagine how you will cope. Picture yourself telling your body you will get through this and that you feel strong, that you can minimise fatigue and emotion. Imagine the sense of achievement and euphoria that you will fell upon successful completion of the event and then break down the journey from start to finish into smaller manageable stages. This will help you in utilising these effective coping strategies to deal with unpleasant emotions and physical fatigue during the hardest stretches of the event. No matter what category you fall into and no matter what Spartan Race UK event you are taking on remember that you should prepare yourself for what you want to take away from it and train as such. Take on board the advice in this article but if you already have a successful training programme that works for you then use this to supplement it. The most important thing of all, not matter what distance or length of race or endurance event you are participating in, is to enjoy it. Spartan Race UK events are there to challenge you and to help you discover a world outside of your comfort zone, more than that they are created to help you enjoy making that step towards discovering a more adventurous you! If you find yourself on course and anxious or fatigued, remember that being Spartan in mind is just as important as being physically fit, if not more so. With a little extra work from your heart and mind you will succeed, whether your goal is to complete the course, to trim your time or to complete more obstacles and take less burpee penalties, keep working and pushing towards that goal and learn something new about yourself with every challenge. This is how you will succeed and if you don’t achieve your goal first time, keep learning and use this to further your progress next time.
Doing this is the true meaning of becoming a Spartan. A Spartan learns continuously. A Spartan never gives up. A Spartan can achieve anything - AROO
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FEATURE : INOV-8
NATIONAL GRAPHENE INSTITUTE TO BECOME THE FIRST-EVER COMPANY TO INCORPORATE GRAPHENE INTO RUNNING AND FITNESS SHOES. Laboratory tests have shown that the rubber outsoles of these shoes, new to market in the summer of 2018, are stronger, more stretchy and more resistant to wear. The range will be called the G-Series. Michael Price, inov-8 product and marketing director, said: “Off-road runners and fitness athletes live at the sporting extreme and need the stickiest outsole grip possible to optimize their performance, be that when running on wet trails or working out in sweaty gyms. For too long, they have had to compromise this need for grip with the knowledge that such rubber wears down quickly. “Now, utilising the groundbreaking properties
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of graphene, there is no compromise. The new rubber we have developed with the National Graphene Institute at The University of Manchester allows us to smash the limits of grip. “Our lightweight G-Series shoes deliver a combination of traction, stretch and durability never seen before in sports footwear. 2018 will be the year of the world’s toughest grip.” Graphene is produced from graphite, which was first mined in the Lake District fells of Northern England over 450 years ago. inov-8 too was forged in the same fells, albeit much more recently, in 2003. The brand now trades in 68 countries worldwide. Commenting on the collaboration and the patent-pending technology, inov-8 CEO Ian Bailey said: “Product innovation is the number-one
priority for our brand. It’s the only way we can compete against the major sports brands. The pioneering collaboration between inov-8 and the The University of Manchester puts us – and Britain – at the forefront of a graphene sports footwear revolution. “And this is just the start, as the potential of graphene really is limitless. We are so excited to see where this journey will take us.” The scientists who first isolated graphene were awarded the Nobel Prize for physics in 2010. Building on their revolutionary work, the team at The University of Manchester has pioneered projects into graphene-enhanced sports cars, medical devices and aeroplanes. Now the University can add sports footwear to its list of world-firsts.
FEATURE : INOV-8
DR ARAVIND VIJAYARAGHAVAN, READER IN NANOMATERIALS AT THE UNIVERSITY OF MANCHESTER, SAID: “Despite being the thinnest material in the world, graphene is also the strongest, and is 200 times stronger than steel. It’s also extraordinarily flexible, and can be bent, twisted, folded and stretched without incurring any damage."
50% more resistant to wear than the corresponding industry standard rubber without graphene.” “The graphene-enhanced rubber can flex and grip to all surfaces more effectively, without wearing down quickly, providing reliably strong, long-lasting grip."
“When added to the rubber used in inov8’s G-Series shoes, graphene imparts all its properties, including its strength. Our unique formulation makes these outsoles 50% stronger, 50% more stretchy and
INOV-8 THE FACTS •
• • • •
Renowned for delivering innovation and best grip in footwear for runners tackling all terrains, including trails, fells and mountains, as well as fitness athletes working out in gyms and boxes. And company continues to grow in trail running, recording an average annual growth of 14% in this sector in the last 3 y ears, while remaining the pro’s choice in cross fitness. Graphene will be a key growth driver. 50% of the inov-8 footwear range will be graphene-enhanced by 2020. inov-8 are the forefront of new manufacturing practices – will produce new G-Series products on robotic lines, becoming one of the first sports brands to do so.
“This is a revolutionary consumer product that will have a huge impact on the sports footwear market.”
GRAPHENE THE FACTS •
Graphene is the thinnest material on earth and is 200 stronger than steel.
•
Graphene is a new type of carbon – a sheet of carbon just one atom thick.
•
It’s the thinnest material on the planet but also the strongest.
•
It is also extraordinarily flexible, and can be bent and twisted, folded and stretched without any damage.
•
Graphene was isolated from graphite for the first time at The University of Manchester in 2004. The two scientists who did this, Andre Geim and Kostya Novoselov, were awarded the Nobel Prize in Physics in 2010.
Obstacle Race Magazine 69
FEATURE : SUN SEA SAND & OCR
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FEATURE : SUN SEA SAND & OCR
SUN, SEA, SAND & OCR Photography by: Turner Videos
INTRO WHEN WINTER HITS AND THE DAYS GET SHORT WE CAN FIND OURSELVES SAT DAY DREAMING OF ANYTHING BUT THE SNOW, RAIN AND LACK OF DAYLIGHT HOURS
If you’re reading Obstacle Race Magazine then its safe to say that you’re a big fan of obstacle course racing and if you’re a normal member of the general population then you’ll probably also enjoy a healthy dose of sun, sea and sand too. We’ve found a place that ticks all those boxes and is a surefire way of kicking those winter blues. In steps Mikes Gym, the perfect way to get a serving of all the above with the added bonus of sending you
back home as a healthier version of yourself. Most resorts you go to will ply you with alcohol and greasy comfort food, this is about as far removed from the experience you’ll get from a trip to Mikes Gym as you could get. Set in the beautiful resort of Marbella it’s a fitness enthusiasts dream come true. With a slogan of “ DON’T F*CK ABOUT” you know from the outset that Mike and the team take fitness seriously. Here’s how Mikes gym is described when you hit their home page.
training facility set in the heart of Southern Spain, boasting amazing views of the beautiful coastline and breathtaking mountains. Your first stay at Mikes Gym will definitely not be your last!" Situated on a large premises our world famous assault course, said to be the toughest in Europe, with its 72 obstacles, it will definitely push you to your limits!
“Mikes Gym is a purpose built
Obstacle Race Magazine 71
FEATURE : SUN SEA SAND & OCR
With on site accommodation for up to We’re not sure about you but it sounds a 40 people, we are able to accommodate full bit of a dream come true to us. camps, half camps and even small groups Mike the owner and creator of ‘Mikes Gym’ that wish to come is fondly described as a true and experience a fitness enthusiast with more MIKE IS A TRUE PROFESSIONAL sweat and tears flowing in his fitness holiday like AND ALWAYS AT HAND TO no other. Other veins than blood. Mike is the ANSWER ANY QUESTIONS... facilities include a owner and the one responsible OCR SPECIALIST for the amazing facilities. Over COURSE, fully equipped gym, boxing ring and the past 5 years Mike and his team have a brand new Weights and Lifting Room. been building and perfecting the purpose Between training you can take advantage built fitness facilities which enable clients to of the relaxation room, use of the pool table, experience a workout like no other. Having sunbathing by the swimming pool or using the extensive experience in many different BBQ to have a well deserved delicious meal. sporting and general fitness activities Mike We guarantee that you'll never have another is a true professional and always at hand to holiday like it!” answer any questions and make sure that
72 Obstacle Race Magazine
you are getting the most out of your time at MIKES GYM... Mike lives and breathes fitness and training and believes in practicing what you preach. Whether you’re a newbie or an experienced athlete, Mike and his facilities will be an advantage to you and help you to achieve your goals in a friendly and extremely motivating atmosphere. If reading that doesn’t make you want to book a ticket to Spain then take a look at the images captured by Tuner Videos Creator Mark Turner on his recent visit to Mikes Gym.
FOR MORE INFORMATION GO TO:
www.mikesgymmarbella.com
FEATURE : A POWERFUL MOTOR
A POWERFUL MOTOR INTRO ONE THING YOU’LL SEE OR EVEN ADMIRE IF YOUR AS SO INCLINED, IS THAT ON 99.9% OF ALL REALLY POWERFUL ATHLETES ESPECIALLY FANTASTIC RUNNERS ARE BIG STRONG GLUTES.
These are the big block motors to all powerful racers. They can be the source of a huge amount of stored power and can separate the average from the great. Powerful glutes can take the majority of the strain away from your leg muscles whilst racing and training. Strong glutes mixed with powerful legs will combine to be an incredible combination, leaving you head of the rest of the field come race day. Here we’ve pulled together four major glute building exercises that will have you busting out your runs like you’ve had a leg transplant from Mr Bolt himself.
1
HIP THRUSTERS Hip thrusts are one of the most direct glute developing exercises you can use to achieve massive gains in strength. One primary function of the glutes is to extend the hips. So this strips it right back to basics to build a good base to work up from.
HOW TO: Slow controlled movements are the focus here. Feeling your glutes doing all the work. Make sure your back is flat at the top of the movement and not arched. Squeeze your glutes nice and hard at the top and hold for 2 seconds. You should take about 3 seconds on the up, hold for 2 and then 3 seconds down. Master body weight before trying to add weight to this movement.
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FEATURE : A POWERFUL MOTOR
2
DEADLIFTS Deadlifts are the staple in many runners gym program. The deadlift is as simply as bending over to pick something up, but it's often neglected or very often done incorrectly with poor form.
2a
2b
HOW TO: Bend over and make sure the bar is directly below your shoulder blades but it should also be nice and close to your shines. Get your back pulled in and nice and tight. No rounding of your back and keep your shoulders from shrugging towards the bar. If you start in this correct position you wont be using energy at the start trying to pull it back into the correct groove for the movement. The bar should stay in a straight line from the bottom of the movement right to top
3
WALKING LUNGES This exercise often falls under the radar or gets ignored because it can make you stand out like a sore thumb in the gym. The dynamic "step through" component of the walking lunge allows for a complete single leg hip extension in a motion that other lifts don't provide. When performing walking lunges, remember to avoid pausing between steps, try to keep the flow going. Also try to avoid planting your foot down in the middle to meet the other foot between strides!) unless you have to catch your balance.
HOW TO: Stand nice and straight with a tall spine. Make sure your front foot is nice and flat on the floor with your back knee all the way down to the floor. Try not to put your front knee to far over your foot. Then raise up using your front foot and pulling your back foot in line and then straight out in front of you to repeat the cycle.
3a
3b
Obstacle Race Magazine 75
FEATURE : A POWERFUL MOTOR
4
KETTLEBELL SWINGS One of the most simple and effecting exercises you could hope to crack for all round benefits. Once mastered then using higher rep kettlebell swings will wake up the fast twitch fibers of the glutes and hamstrings and encourage a strong hip extension, while ramping up your cardio in the process.
4b
HOW TO: Start with your feet no wider than shoulder width apart. Toes pointing straight forward. Remember to stay tight and pinch your shoulder blades back when lifting the kettle bell off the floor. Stand up while extending your hips forwards to start the kettle bell swinging outwards. As the kettle comes back towards you then let your hips and shoulders drop back so it goes in through your legs. Keep the momentum up by straightening your hips and thrusting forwards while pulling your shoulders back and up. Repeat.
4a
LAST OF ALL BE PREPARED TO FIND YOURSELF HITTING NEW PB’S YOU NEVER THOUGHT POSSIBLE.
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DIRECTORY
DIRECTORY
Wild Forest Gym Essex, CM15 0LA 07517604601 www.wildforestgym.com
BOOTCAMPS Body Bootcamp
Facebook: @wildforestgym
INDOOR TRAINING CENTRES
Lincolnshire 07968154535 Facebook: @bodybootcampuk
British Military Fitness Outdoor sessions In 140 parks nationwide 02089962220 www.britmilfit.com Facebook: @britishmilitaryfitness
Immortal Fitness Marlow/ hambleded / henley 07792881255
Sdr Fitness Centre
www.immortalfitness.co.uk
Stockport,
Facebook: @immortalfit
SK3 0SB 07914052345 www.sdrcheshire.co.uk
Mk Fitness
Facebook: @sdr fitness centre
Larbert, falkirk 07783157685 Www.mkfitness.org.uk
PERSONAL TRAINERS
Facebook: @m.K.Fitness
OUTDOOR TRAINING CENTRES
Jordan Inspire PT Peterborough 07854 271480 jordan@inspirefitness4all.co.uk
The Obstacle Gym Lutterworth midlands 07426912988 www. reaperevents.co.uk
KIT STORES
Facebook: @theobstaclegym
Fortitude Fitness Centre Highfields farm, Cambridge, Cb23 7nx 07876635134 www.fortitudefitnesscentre.co.uk Facebook: @fortitude-fitness-centre
Fit 4 OCR
Muddy Kit
Hertfordshire,
01245 263876
SG7 5AW
lee@muddykit.co.uk
07720882611
www.muddykit.co.uk
www.fit4ocr.com Facebook: @fit4ocr
78 Obstacle Race Magazine
Obstacle Race Magazine 79
EVENTS
Events page
December 2017 September 2018 For a more comprehensive list of upcoming events go to
WWW.OBSTACLERACEMAGAZINE.CO.UK/EVENTS
1 Seven Sins Run 7/14 mile
7 Devil Mud Run 9/18km
13 Chain Runner 10km
28th & 29th December 2017
3rd & 4th March 2018
24th March 2018
Gloucestershire, UK
Cheltenham, GL54 5HE
Cheshire, CH61 0HN
www.trimaxevents.com/seven-sins-run
www.devilmudrun.com
www.chain-runner.co.uk
From £41.50
From £29.99
29th December 2017
8 Mad March Mare 10km
14 Only The Brave 6/10mile
Daventry, NN11 6LW
3rd March 2018
25th March 2018
www.muddy-furlong.co.uk
Hexham Racecourse, NE46 2JP
Norfolk, IP24 3TQ
From £10-£35
www.madmarchmare.co.uk
www.eaaa.org.uk/eaaa-events/ only-the-brave-2018
2 Christmas Cracker
From £40 3 Brutal 10 8/16km
From £25-£60
30th December 2017
9 Avalanche Run 5/10/20km
Hampshire, GU33 6AZ
3rd March 2018
15 Spartan South West Weekend
www.brutalrun.co.uk
Leicestershire, LE16 9UJ
7th April 2018
From £19-£27
www.avalancherun.co.uk From £30
4 MacTuff 7/15/22km
Kemsing www.spartanrace.uk £74+
7th January 2018
10 One True Grit Rebooted 3/8km
Dunfermline, KY12 9TF
10th March 2018
16 Rough Runner
www.mactuff.co.uk
Hertfordshire, SG2 7DG
14th April 2018
From £45
www.onetruegrit.com
Hampshire
Adult 8 Km race £45, Family race (£25 for 1 adult & 1 child - Additional £10pp)
www.roughrunner.com
5 Tough Guy 12km
£48+
11 Winter Monster 5/10km
17 The General 10/20K
17th March 2018
14th April 2018
From £99
Escot Park, Devon EX11 1LU
Winchester
www.monsterrace.co.uk
www.toughenoughraces.co.uk
6 Muscle Acre, Winter Warmer 5/10/15km
From £35
£30+
12 X Runner, Wild Mud Run 5/10km
18 Warrior Adrenaline Race 5/10km
24th March 2018
21st April 2018
Derbyshire, DE6 1LW
Hertford
www.xrunner.co.uk
www.warrioradrenalinerace.co.uk
From £49
£25+
8th February 2018 South Staffordshire, WV6 7HB www.toughguy.co.uk
11th February 2018 Surrey, GU3 3HB www.muscleacre.com From £34.50
80 Obstacle Race Magazine
19 Rocket Race Apollo 8km
26 Rough Runner 5/15km
21st April 2018
19th May 2018
13th July 2018
Somerset
Oxfordshire
Market Harborough
www.rocketrace.co.uk
www.roughrunner.com
www.spartanrace.uk
£40+
£46+
£54+
20 Yorkshire Warrior 10km
27 The Elements 8/80km
34 The Gauntlet Games
21st April 2018
26/27th May 2018
14th July 2018
Ripley
Kent
Brighton
www.yorkshirewarrior.com
www.theelementsocr.co.uk
www.naomihouse.org.uk
£40+
£36+
£53.05
21 Forest Ninja
28 Mud Monsters 5/20km
35 Muscle Acre, Summer Madness
21st April 2018
3rd June 2018
15th July
Glouestershire
West Sussex
Surrey
www.forestwarrior.co.uk
www.mudmonstersrun.co.uk
www.muscleacre.com
From 25+
£30.60+
£36.50
22 Forest Warrior 10km
29 Spartan Race West + Kids
36 The Gauntlet Games
22nd April 2018
22nd June 2018
21st July 2018
Gloucestershire
West Sussex
Cardiff
www.forestwarrior.co.uk
www.spartanrace.uk
www.naomihouse.org.uk
£45+
£54+
£32.47
23 Monster Race 5/10km
30 Total Warrior
37 Rough Runner
28th April 2018
23rd June 2018
21st July 2018
Oxfordshire
Leeds
Durham
www.monsterrace.co.uk
www.totalwarrior.co.uk
www.roughrunner.com
£40+
£59.95+
£34+
24 Bog Commander 6km
31 Pukka Races World War Run
38 The Lanrick Challenge 2/12km
5th May 2018
24th June 2018
4th August 2018
Peak District
Dorking Surrey
Perthshire
www.bogcommander.co.uk
www.pukkaraces.co.uk
www.lanrickchallenge.com
£43
£44+
£35
25 Born Survivor 5/10km
32 X-Runner Water Wipeout 5/10km
12th May 2018 Manchester www.born-survivor.com £45
33 Spartan Race Marston Lodge
7th July 2018 Nottingham
Continue on page 82
www.xrunner.co.uk
Map of locations on page 82
£49
Obstacle Race Magazine 81
EVENTS
39 Total Warrior 10km/Ultra 4th August 2018 Lake District www.totalwarrior.co.uk £59.95+ 40 Beach Ballistic 6/32km 4th August 2018 Scotland www.beachballistic.com £40+ 41 Mudnificent 7OCR & EXPO
40
11th August 2018
42
Coventry www.mud7.com £35
4
42 Rough Runner
38
18th August 2018 Scotland
43
www.roughrunner.com £38 43 The Grail Quest 8km 8th September 2018 Edinburgh
8
www.grailquestrace.co.uk £31.50 44 Zombie Evacuation
37 46 39
15th September 2018 Norfolk www.zombieevacuation.com
30
£20+ 45 X-Runner 5/10km
25
22nd September 2018 13
Midlands
24
www.xrunner.co.uk
12
£47+
20, 32
46 Reign of Terror 29th September 2018
5
9
Lilkenny, Ireland
33
41
www.reignofterror.ie
14 45
£40
44
2
47 Monster Race
10 1
29th September 2018 Wiltshire
36
18 7, 21, 22
www.monsterrace.co.uk
23 26
£40+
47 19
6 3
15 31, 35 27
16, 17 11
28 29
82 Obstacle Race Magazine
34
MAGAZINE ISSUE #24
2017 ROUND UP
WWW.OBSTACLERACEMAGAZINE.COM