Dominique just opened her own &ldquo;gym&rdquo;. It&rsquo;s in inverted commas because the space, called Obstacle Fitness Cape Town, isn&rsquo;t so much treadmills and dumbbells as it is a huge playground. It&rsquo;s littered with rails, bars, ropes and tyres; all you&rsquo;d need to ace an obstacle race. It also doubles as a way to share the sport with other people who are interested in the burgeoning discipline. And of those, there are loads: five years ago, the idea of obstacle-course races conjured up images of military basic training and that octopus guy (google him) in the original Japanese Ninja Warrior. Not anymore: races like the Impi Challenge and Warrior Race see thousands of people (elite female athletes included) testing their limits in the dirt. &ldquo;You can see women are starting to challenge themselves and I think it&rsquo;s because they see other women doing it,&rdquo; says Dominique. &ldquo;Women aren&rsquo;t scared to take on the challenge.&rdquo;Get buff One of the main reasons OCR has become so popular, says Dominique, is because it&rsquo;s an amazing discipline for overall fitness. Before she started competing, Dominique was a gymnast, then moved on to triathlons. But she found her niche in the gauntlet. &ldquo;It&rsquo;s definitely well-rounded in terms of needing strength and power, but also needing speed and endurance,&rdquo; she says. Training for a race involves upper-body and lower-body conditioning, focusing on your stabiliser muscles &ndash; including your glutes, core, and shoulders. Add running into the mix and it&rsquo;s a recipe for lean, toned muscle.Make yourself proud Plus, that sense of accomplishment when you manage to climb up a five-metre rope or scale a wall? It&rsquo;s an addictive feeling. At her first race, Dominique was fatigued towards the end and didn&rsquo;t think she&rsquo;d make it. &ldquo;I just had a sense of &lsquo;I have to get this done&rsquo;,&rdquo; she says. &ldquo;That&rsquo;s the beauty of humans; the mind is so strong &ndash; you can actually achieve more with your body than you think you can.&rdquo;Ace your race Looking to join in the fun? &ldquo;You should have the fitness to cover the distance you want to do,&rdquo; says Dominique. Most OC races start at 5km, so make sure you can run that distance. &ldquo;If you&rsquo;ve never done something like that before, you might get injured or end up feeling really tired.&rdquo; Next, you should work on strengthening your core, which will help you through slack lines and water traverses. &ldquo;I&rsquo;m not talking about your abs,&rdquo; says Dominique. &ldquo;I&rsquo;m talking about your stabilisers, from your hips to your shoulders. If you&rsquo;ve got that foundation, then you can add anything onto that.&rdquo; Good arm strength is essential because most obstacles involve climbing. &ldquo;You don&rsquo;t have to be able to do a pull-up to do your first race, but it does help,&rdquo; says Dominique. If you&rsquo;re not there yet, strengthen your muscles by hanging on the bar (to improve grip strength) or doing assisted pull-ups.

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{{magzter}} is the World's largest and fastest growing self-service, cross-platform digital newsstand with over 87 million users since its inception in 2011 and thousands of magazines and newspapers across 40+ categories and 60+ languages. Headquartered in New York, Magzter has its local presence in Amsterdam, London, Mexico City, Chennai, Mumbai, New Delhi, Bengaluru, Singapore, and will soon be expanding to other countries. Founded by global entrepreneurs, Girish Ramdas and Vijay Radhakrishnan in June 2011, Magzter enables magazine and newspaper publishers around the world to create and deliver digital editions of their titles to global consumers.