Things You Need To Prepare For Following Obstacle Run
Obstacle Course Racing (OCR) is a fairly extreme running race. Yes, this race involves a variety of physical challenges in the form of obstacle, mud, or an off road ( trail ) run that is designed to test the physical and mental endurance of participants at the maximum limit.
Therefore, whatever your purpose in participating in this event is just for recreation or for the more serious than that, you must prepare physically and mentally well. Because of risk factors that cannot be ignored. What should be prepared? Check out this article for the answer
Physical and mental preparation
You better understand: Physical and mental preparation cannot be separated. This means that it is done simultaneously so that the success of physical exercise certainly shows the success of mental training. Because it involves elements: Discipline, never give up, the desire to achieve the best.
Physically, strengthening exercises and physical conditioning ( strength and conditioning ) are both phases should have exercises that involve process changes the body's natural physiological condition of both the mechanics of motion and physical condition itself.
Meanwhile the physical fitness specifications that are expected to be of course OCR pelati are very high, at least to meet the good fitness requirements as below:
- Muscle Endurance
- Body Mass Index (BMI) and body composition
- Flexibility (mobility)
- Power / power
When you can meet the fitness conditions mentioned above, the level of security and the ability to move OCR is getting better.
Stabilization & Flexibility
After making sure that your health condition is good, then what needs to be built first physically is the ability of the heart-lung and circulatory system when doing sports.
Therefore activities that involve the work system become important such as walking, jogging, running, cycling, and swimming. We recommend that you do it at least 4 times a week or even every day.
Then when you start focusing on improving athletic performance, the first step is to rebuild your body's flexibility so that your body's mobility and range of motion are getting better.
Later, it will make it easier for you to do certain exercises or to do skill movements for sports activities that you will be struggling with, in this case the skills pass through obstacles such as climbing the wall of the board, crawling, and so on.
In addition, stabilizing your motion muscles is also very important because many movements require excellent stabilization such as running, jumping, crawling, and so on.
One of them is: Dynamic Activation is a form of exercise flexibility / mobility , stabilitation , and coordination that is very effective because there is also an element of cardio and strength. The body moves simultaneously with various movements that can practice these abilities combined with jogging (dynamic rest) in the specified time (20'-35 ').
Furthermore, to increase the body's ability to maximum flexibility, in addition to strerching can be done in pairs with the Proprioceptive Neuromuscular Facilitation (PNF) method .
Of course this exercise must be done regularly and regularly: At least 3 times a week (not more than 48 hours), so that the level of flexibility and stabilization gets better.