Things I wish I knew before my 1st OBSTACLE COURSE RACE

Planning your first Obstacle Course Race? Hopefully, these 6 tips will help!
Spartan Race, Tough Mudder, Nuclear Race.....go faster at all of them after watching this 👍
Jump to the tip you want:
0:00 Start
2:31 Grip - What you need and how to improve
5:57 Skills - Which ones to spend time learning
10:20 Run - How to REALLY get a quick time
12:50 Category - Which one should you run in?
15:36 Kit - Essential bits you need
20:22 Effort - The toughest part of all!
PLEASE SUBSCRIBE:
🎥 / @marklewisfitness
📸 INSTAGRAM MARK (me): / marklewispics
🐶 INSTAGRAM NIXON (the dog): / nixonruns
PS. When I provide a link here to gear or equipment, I sometimes get a kickback from it. But I NEVER link to something that I haven't used or did use and didn't like! 👍

[@MarkLewisfitness]

Times Stamps in the Description if you want to jump to the part you're after 👍

[@BernhardKohli]

@MarkLewisfitness Locking in your feet to climb ropes is the basic climbing technique in CrossFit. "Legless rope climbs" (which you were calling "nonsense") are an advanced exercise for competitions to make things harder. Thanks for the video though - I enjoyed it.

[@Tatted-ne7tu]

Finished my Spartan Stadium today. The rope was much smaller than the climbing ropes so burped out on that and the spear. But it was awesome to challenge myself. Lost 100 pounds to get to today. Proud is an understatement.

[@joekeller8936]

Incredible, youre an inspiration. Im thinking about doing a spartan either the 5k or 10k in August in West Virginia. Wanting to talk myself into the 10k for my first one as more of an accomplishment, but Im not sure.

[@Tatted-ne7tu]

@@joekeller8936 A 10K would be quite an accomplishment but make no mistake if you haven't challenged yourself in this way a 5K will be just as glorious to you. My thought was to climb the accomplishment ladder by starting at the 5K and moving on to the 10K when I could master the 5K. Whatever you do just do anything that helps you do overcome. You can do it, if I can do this anyone can. Go getem....

[@MikeHonchoActual]

@@joekeller8936 I’ll be out there for my first one tomorrow as well. Good luck!

[@SunnytheWeim]

Well done sir. Down 55 myself and running my first Savage in September 2022 24th.

[@Tatted-ne7tu]

Awesome, keep on keepin on. Challenge yourself nutritionally and physically each and every day.

[@devonwilliams8583]

Did my first ever spartan 10k without any training. Did way better than I ever thought and fell in love with it! I sang the entire time and just kept moving forward. The thing you said about the monkey bars is so true, and I'll absolutely be trying out the things you suggested! I treated it more like a hike than a race, which helped me do better mentally than others

[@ab3919]

Just booked my first ever OCR and had no idea how to prep for it beyond the obvious. This was a really helpful video, thank you!

[@wildernesstraining1957]

Another absolute gem Mark. I love the idea of OCR. I’ve watched them often on KZbin. At 64 it’s a bit late in the day, although I am planning a Hyrox next year. The knowledge you’ve conveyed here, will help me to help others as a coach. After boxing in Croatia in 1987, some locals suggested I’d be good at climbing the rope, and enter the rope climb competition. The rope was suspended over the harbour’s sea inlet. The fastest climb would win a huge Ham. These guys were convinced I’d do well on the strength of my boxing ability? Why oh why did I listen to them? In attendance were over a thousand people, it was an annual festival on the island of Hvar. I didn’t give it much thought, as I was relaxing and enjoying the festival having boxed the day before. Suddenly my name was called. I removed some clothing, and jumped into the sea. At the whistle I attempted to climb, on the basis of how I’d climbed a rope at primary school. It was somewhat humiliating, particularly as I failed miserably in my attempt, before finally plummeting into the grubby harbour water. A group of boys laughed hysterically, as I fled quickly back to the hotel to change my clothing. On my return to London, I made a point of learning the rope climb. And have since helped several people with this sometimes useful skill.

[@Antonia_D]

Hilarious! :) Many congrats to you, first for trying... just getting out there and taking a chance on something new with the possibility that you could fail. And second, for your humility! In his book _Orthodoxy_, GK Chesterson said, "Angels can fly because they take themselves lightly." In most everyone's judgment, your **interior** strength makes you a serious winner in that event, and probably a great guy to be around. Thanks again for a good laugh. God bless you & yours! From Texas, USA

[@wildernesstraining1957]

@@Antonia_D What a wonderfully articulate, and kind reply to wake up to, on this bright May morning, here in London. I’m pleased you got a laugh out of it, as it was funny, in that, many in attendance at the rope climbing fiasco, had seen me perform quite exceptionally in the ring on the previous day. And here I was, looking literally, like a fish out of water, attempting to climb that sea sodden rope in the most hopeless of fashions! God bless you also.

[@AdrianRedman]

A great intro to OCR Mark. It's the sport I love the most. I also love bringing others along to just have a go, get muddy and have a ball outdoors. Was cool to see fellow Aussie Shane Yost in that Spartan rope climb video. He's an amazing guy to race with/against!

[@MarkLewisfitness]

Spartan Australia have some awesome tutorial videos 👍🏼💪

[@r_unner_G]

In my experience in obstacle races: 1) Don't underestimate the amount of running involved; 2) Improve grip and arm strength; 3) Practice picking heavy things up from the floor safely - not necessarily deadlifts, but heavy things on the floor, pick them up and carry them at speed; 4) Don't be afraid of heights; 5) Balance - core strength; 6) Improve hand to eye coordination; 7) Don't worry about getting wet in the 1st km - you're gonna get soaked to the bone potentially.

[@IESJonkoping]

By far one of the most useful and down to earth OCR-advice-from-a-mancave videos I have seen 🤜🤛🙏🙌

[@brianarnett500]

Just watched this again after completing my 1st OCR (Spartan Beast). Mark is spot on with everything. Grip strength, proper trail shoes, and knowing it takes at least double the mental and physical effort to cover the distance over just running. Knowing this going in played a big part in finishing top half of my Age Group (40-44) and top 3rd of all age group participants (ABOVE AVERAGE!). The one thing i wasn't fully prepared for was the 34 deg F (1 deg C) temperature. Would recommend a summer race 🥶

[@louisep4510]

This is so informative, thankyou, feeling a bit more prepared to train for my first OCR next year 🤞🏻 Glad I found your channel.

[@markholman6315]

Thank you for providing a very practical approach to all areas. I appreciate it!!! Great information.

[@isthi000ify]

Absolutely brilliant advice mate. Thank you.

[@ramonveltmeijer9961]

Really enjoyed this video! Thanks!

[@gavinc5255]

Saw big, fit, strong, super ripped guys & gals falling off the Spartan monkey bars up ahead. Got out the water, got to the bars, tried drying my hands quick and jumped… fell right off! Wet grip is even worse 🤣

[@marick791]

I love watching your videos, even though I have given up on running (too hard!) and gone into MTB. The thing I like is the talking to yourself, I tell myself when I struggle up a hill, not far now, you can do it, keep pushing! When I do a race I normally have sections that scare me, I might do the practice run and walk bits saying, 'no, not doing that'. When I am in the race I say 'try it', I talk myself through the thing i need to do, second time around if I nail it I start to tell myself well done 😁. There is no shame in walking it though. I think it helps to have that 'coach' in your ear, just have to make sure its only postive comments. You saw that you didnt have the technique on the ropes but watched others, easy to beat yourself up by saying ' I am no good at this' but you said ' ok that didnt go great but I saw others that did better so I will try that. Wish I knew about the j-rope when I was at school, those gym sessions would have been less embarrassing!

[@sackleyj]

Good luck with the trifecta! Nice intro to OCR there. Mine was survival of the fittest (doesn't exist anymore) in 2015 and couldn't do most obstacles without help. But I loved it and got hooked! Only thing I'd add to the grip thing, that no one does. People should train, at least occasionally, with wet/muddy hands. So easy to come off bars/rings etc without training that 💪

[@musicJunk77]

Thanks Mark. I'm actually gonna do my first OCR in may and will participate in the 10K Spartan Elite Men straight away. That might sound insane for a first time but luckily I am insane too. Thanks for all the great tips! I've been training for a long time now and with your tips that training will get much more effective. Cheerio!

[@jenniferdettloff-carter4245]

Thanks. This was helpful. 'Getting ready for my 1st Spartan as complete newbie.😊

[@JeffreySutton]

Love this! Thanks, Mark.

[@hoskuldurarnarsson2643]

Super informative! Keep up the good work!!!

[@bryngriffith]

Another great vid big man

[@johnbrown2030]

Cheers from Canada, great video!! got my first Spartan booked for this summer !

[@richardkranium5557]

Love your channel! Super motivating for this 45 year old!

[@leaksfoos]

Got my first ever ocr coming up later this year, spartan sprint, and these tips are invaluable! I'm a climber mainly so hoping that'll help, but gotta work on my cardio so I can push a little in the race. Just entered open but would like a respectable time for me at least! Fingers crossed! Thanks for the content

[@BEPRODUCTIONSTV]

Just finish my 1st Spartan race today. Got the spear throw on the first try I was so excited. I'm looking to getting to the deck of it and training for it. Great video thanks for all you info .

[@semperperatus11]

I’m so glad I watched this doing my first OCR in June 15k tough mudder. Brilliant video

[@Shelf_Improvement]

This is so helpful. I have a very easy ocr in 4 months, but for me it's going to be difficult to get in shape, so I need every bit of help I can get!

[@loopnerrad]

Amazing video, thanks!!!

[@mhetz29]

thank you for knowing this additional tips for spartan race

[@Stuey001]

Hi Mark, the 10k event on that Sunday morning in wales will be my first ever obstacle course race! I’ll say hello if I see you there. Cheers, Stu

[@MarkLewisfitness]

After the Beast on Saturday, I may be half asleep so say HI loudly 😂😂. Good luck, you’ll love it! And the 10k is a great event to start with-not stupidly long but you get your money‘s worth!

[@Go_dj88]

I just ordered some trail shoes and gaiters affter this video lol. My first OCR is a 5k Spartan in Baco Raton, FL 4/23 so this advice will definitely help a ton, thanks!

[@bazsito]

Nice tips, thanks for them. The last one is pretty nice, I'm doing it automatically, didn't recognize until now.

[@ciaraf4158]

I’m training for my first Terrain race in September these tips were very helpful

[@jasperricca]

Fantastic!! Thank You So MUch.

[@Matt-yw8tj]

Thanks for this video. In the past three years I’ve gone from 22 stones to 16, doing 5ks and as of last September did my first OCR. That was a 5km one, did the 7km MacTuff in January and though I was slow enjoyed it, and signed up for the 21km MacTuff next January. Found this a very helpful video so thank you for sharing your experience 🙂

[@adriant2539]

Great video! A little late to the comments (like a year!) Getting ready to do my first OCR and this had some gems I didn't see in other videos. Thank you!! One small comment: Crossfit regulars all use our feet in exactly the same way you taught. You might be thinking of a pro Crossfit event you saw that specifically required it for one workout. Cheers

[@keihemminger8012]

Great info! Lol, your dog at 23:58 🤣

[@TheJayMoses]

Great advice. Thank you! I appreciate it and the wife and I will use it here in a few months here in Texas US! Go Wrexham!

[@theorushinjr9023]

I Love Your Video! I've watched hundreds of OCR-related videos and I've been racing in Spartan races since 2018. However, I still like watching videos like this because I like hearing other people's journey and I never know what small gem I may learn from watching. I will point others interested in OCR to your video from now on. Thank you for talking about Age Group competitive racers - we need more recognition. Thank you for talking about how to practice for running/obstacles (starting/stopping) By the way ... I Love that t-shirt - Don't Touch My Bar :) See you at the next Spartan Race? AT&T Stadion in June 2021? I would love to shake your hand (or bump elbows - lol)

[@MarkLewisfitness]

Thanks Theo! AT&T might be a bit far for me from the UK :) I'll be at Twickenham, Uk Stadion in Nov though if you want to come and check out some nice English rain 😂

[@ddiddles1591]

Helpful video.. good tips.. doing my first beast..in Kelowna.. 51 years.

[@dawnnelson7876]

Thank you for this! I've actually done 3 OCRs before but that was a decade and 2 kids ago. So I'm essentially starting all over again. I'm excited to get back after it though.

[@hugonarvaez2944]

thank you, mi amigo

[@plowestv]

Great!

[@BlissBlissBliss720]

Thank you.

[@LBR0808]

Great Vid!

[@AC-dp3it]

When you mentioned the skills and had the rope traverse included I was curious if you were gonna mention the over method (and you did!). I’m not particularly strong but I know that technique and I blast through that obstacle like it’s a walk in the park. I really do feel bad for everyone doing in the reverse way, it’s sooooo much more draining. I would probably always fail this obstacle if I had to do it the underneath way tbh!

[@HappyWifeLife7]

Great tips! Planning on doing my first race in 7 months. Trading in my Triathlon Sprint for a Spartan sprint

[@eman_98]

I been looking for a form of running that will put me in competition and OCR'S do just that. I previously played collegiate football (soccer) here in the US and I am looking to get that "athletic adrenaline" I once had playing in sports. This video has given me an insight of preparation for OCRs. Will have my first one in woodland hills, CA with spartan

[@NikolaTeslaEE]

Great video

[@backofthepack4553]

Good video Mark, did the original Tough Guy in the mid 1990s mostly in sub zero temperatures as they were in January, was a bit more of a novelty then rather than the corporate events they are now. Have done a couple of Tough Mudders in the last couple of years and did enjoy them but being a short arse and having no upper body strength some of the obstacles are a nightmare for me. One skill I think you do need is mental toughness/courage as you will come across obstacles that will scare the shit out of you and you will need to face it and go for it even though it will be very unpleasant! Good luck with the race’s

[@MarkLewisfitness]

Funnily enough-I did one of the original tough guy events when I was about 18 (so that would’ve been about 1991 ish) I just remember it snowed like crazy the night before so the race started off with a gigantic snowball fight. 😂

[@vkotis]

Great advice! I just signed up for the 40-44 age group Spartan Super. My biggest downfall is my running. Hopefully 8 weeks will be enough to work on it.

[@paulaltena]

For a good rope traverse, look at survivalrun in the Netherlands and belgium, tip long arms and right knee to right hand same on the left, and the best and fastest is under the rope.

[@Lemmispeak]

come to Trefil its really fun run on weekends

[@karllawton8398]

Always wanted to enter a OCR I reckon I'd definitely need to do a lot more strength training than I do currently (Mainly training cycling) Also when is the next Pain cave review video? Would love to see what you think of mine 😁👍

[@fitnessfunlism6930]

OCR is fantastic! Come join us in Big Bear CA next month for Spartan. The Beast at Big Bear is soul crushing!! I’m going back to re-claim my soul that I lost there last year 😂😂😂

[@DarenC]

I did a couple of Total Warrior 7 or 8 years ago. Best obstacle was the water slide. :D Worst was the electric shock one! Oh yeah, and 2h7m for 10k /o\

[@juditpapp3090]

Great advice, thanks a lot! Just a short tip: don't do leg raises (or basically any exercise) with your legs crossed if you don't want to develop or worsen muscle imbalances.

[@markusz4447]

My first Spartan Beast coming up this June. To me, twister and Atlas stone (my bw is just above 60kg) are the most difficult obstacles.

[@decatrillionaire_tee.watso1451]

Can anyone drop the link where to purchase some of the gear . Im super excited for my first OCR 🙌🏾💪🏾 🙏🏽Thank you soo much these videos help so much with the anxiety 😅

[@ihavzrqc]

Thanks Mark. Great video. Any thoughts on putting all that info together in a training plan? Are there plans out there that you would recommend?

[@MarkLewisfitness]

It's tricky because my training is not for just OCR - I lift far heavier than needs be because I want to be bigger than I should for OCR. Basically, I suggest running plans for double the distance - so a 10k OCR, do a 20k training plan. And then try to mimic the ocr tasks in the gym (heavy carriers = lunges with dumbells for example)

[@reaper8797]

Great advice man, I'm doing my first one in 2 weeks. 💪

[@TheXeeman]

19:43 ah yes, we call those flappers in rock climbing/bouldering. dangerously painful and easy to occur, especially when lunging for holds dynamically. be careful, they sting in the shower

[@sebs726]

If you dont go to a gym, are in rented with walls and a garden you dont own (has some trees), can you recommend anything for grip training? I saw you had a cluster of shapes to pull up on. I do have a Powerbar 2 I need to put on the door and try hanging and shifting arms like you do. Im mostly doing Tough Mudder, when my minds there I can get to the big wheels, but often dont have the determination to get past that uphill monkeybars, and really really struggle with the ones far apart. Its slow and steady and I want to be faster and more agile as Im burning through energy hanging and going slowly, or failing!

[@boxes247]

Great video and some fantastic advice. My son UK_OCR_HARRY is going out to the Spartan World championships this December in team UK. He will like your grip training techniques. Thank you.

[@andycunningham2930]

Hey Mark, vids are great keep them coming but when r u going to do one on the watch wahoo sent u ?

[@MarkLewisfitness]

One of the cool features is contactless handover in tri/duathlon events - so going to use it for a race coming up in a couple of weeks!

[@shaktielaine9306]

Just getting into spartan races and I have googled one of the recommendations about shoe gages And have been unsuccessful in finding anything like this. If I link can be included or maybe a more descriptive term it would be appreciate it

[@John-xy8xs]

Is there any way to get to do an OCR without spending 60 pounds, any advice pls to get it cheaper

[@sambsialia]

Hi Mark. I would love to try a Spartan sprint. What if I am too old? Too heavy? I am 54, 6’ and 196lbs. I am carrying a bit more mass than my past norm of 175. I did a couple of sprint tris a decade ago. I am thinking of building myself a monkey bar and rope climb, maybe even an 8’ wall. Where to start? I guess I will start running more. Did you punch holes in your Lone Peaks?

[@MarkLewisfitness]

too old??????? I hope not!!! Some running is the most important bit as thats 90% of it - monkey bars are good to practice - rope climb VERY important as it should be EASY with the right technique - too many screw it up for no reason other than lack of practice. Just go DO ONE! and then work on want went badly! That was my plan!

[@james-eo7bm]

Ty am doing my first savage am 64:run 5k in 20:45: can do 12 pullups am going to do almost everthing you showed in this ty very much jay lund am in nov 11 savage in age group

[@abigknoop2960]

21:45 I don't think your dog expected you to start running again.

[@MarkLewisfitness]

He needs to pay attention. 😂

[@datfabulousminh]

wat watch is he wearing

[@runny_eggz]

Mark, what's the brand of the vest you're using instead of Camelback?

[@MarkLewisfitness]

Usme

[@marielcarandang2009]

Can you bring chalk for better grip? Do you think it will be helpful?

[@MarkLewisfitness]

It would be impossible to carry it, and with all the mud and water you go through, make a mess!

[@jdtoledo]

I am going to do my first ocr at 39yrs of age. Do you recommend using hand gloves? Thanks for your advice.

[@MarkLewisfitness]

no - unless its REAL cold. They dont really help with grip and just get in the way.

[@DarrenZwiers]

05:32m haha. I know that groaning sound very well 😂

[@barefootdogwalker1402]

Good advice I like the dog not watching you doing press ups. Have you tried any swimrun events I think you would enjoy them

[@MarkLewisfitness]

Dog never pays attention 😂 and I don’t like swimming 😆

[@HereThereBackAgain]

Another tutorial?

[@jessicacampbell1903]

How do you crawl on top of a rope?

[@MarkLewisfitness]

Ninja skills

[@jessicacampbell1903]

@Mark Lewis Oy veh. How do you train for ninja skills...lol?

[@coinswallet2009]

17:19 what do you call those? Do you have an Amazon link?

[@meyer3838]

Do you recommend these same Tips two years later?

[@MarkLewisfitness]

Yes

[@PedroPrego]

In the gym, don't hang on your "skeleton" (arms fully extended). Leave that for events. Train as you like but always try to leave some flexion on your elbows and as important or more engage you scapula. I'm from rock climbing background and we train hanging a lot. The advice is always not to rest on the skeleton. Always keep the body engaged. On the rock, tired as hell, oh... I will rest on the skeleton (I'm fighting for my life - of course not but you get the idea) but while training don't.