With the obstacle course race season getting into full flow it’s time to brush up on your climbing, jumping, scaling and running skills.
ROSS MACDONALD IS one of the UK’s top obstacle course racers. The 29-year-old has been a podium regular at the biggest OCR events within his home country and has gone into battle with the international elite at the Obstacle Course Racing World Championships. A super-skilled triathlete, Ross transfers these strengths into getting over/under/through/past obstacles as quickly as possible. He’s also worked extremely hard on improving his OCR specific skill-set to ensure he remains at the forefront of events. Here he shares some of his insights with us.
1 RUN UP, RUN DOWN, RUN SLOW, RUN FAST
As part of your weekly training try and incorporate at least one long, slow run, one shorter tempo run and one hill interval session. Hill intervals/repetitions can be completed anywhere and will give you that extra stamina, leg strength and speed needed to carry you to the finish on event-day. These short repetitions should be run faster than race-pace and repeated a dozen times. They should be done in addition to your other runs, taking up a maximum 30% of your weekly run volume. Try to get off-road for as much of your running as possible. Add in some off-road downhill interval sessions for extra confidence come event-day.
2 DO OUTDOOR CIRCUIT TRAINING
Esta historia es de la edición October - November 2017 de Outdoor Fitness.
Comience su prueba gratuita de Magzter GOLD de 7 días para acceder a miles de historias premium seleccionadas y a más de 9,000 revistas y periódicos.
Ya eres suscriptor ? Conectar
Esta historia es de la edición October - November 2017 de Outdoor Fitness.
Comience su prueba gratuita de Magzter GOLD de 7 días para acceder a miles de historias premium seleccionadas y a más de 9,000 revistas y periódicos.
Ya eres suscriptor? Conectar
Get Confident In The Mountains
Taking a Mountain Leader course isn’t just for those who want to do it for a living – if you enjoy exploring the mountains, you’ll feel more confident and safer if you undertake this training.
15 Ways To Be A Better Runner
Whether you’re hoping to run faster, further or simply increase your motivation, Christina Neal has these top tips on how to improve your running
PUTTING THE TRAINING HOURS IN
Are your training goals ambitious? How can you find time to work out when you have a busy job and a family, yet want to train hard and long? Personal trainer Jeff Archer has some advice on finding the right balance
SECRETS OF THE 100 MARATHON CLUB
Just how do the members of this small but high ly prestigious club, some of whom have run over 500 marathons, race 26.2 miles or more, week in, week out? Lisa Jackson finds out
HIKING HOLIDAYS TO BOOST MENTAL HEALTH
While hiking is a wonderful way to get fit, it is also noted for its benefits for mental wellbeing.
‘I CLIMBED MY WAY OUT OF DEPRESSION'
Thomas Palmer was suffering from anxiety and felt unable to leave the house. Then, he was inspired to climb multiple mountains despite having no previous climbing experience. He tells Christina Neal how he turned his life around…
DON'T BE A FAIR-WEATHER CYCLIST
British pro cyclist Alex Dowsett, a six-time national time trial champion and former hour world record holder, reveals how to stay motivated to keep cycling in winter.
MICRO-RUNNING ADVENTURES
You don’t have to go on a grand expedition to have fun on the run – here are quirky ways to rev up your running mojo that will add a dash of excitement to your training.
DARK SKY ADVENTURES
locations are areas where the sky at night is unaffected by light pollution from big cities, enabling us to have a much clearer view of the stars Angela Youngman explains where they are and how to combine viewing them with outdoor exercise
BRAVING THE WATER IN WINTER
We often associate surfing with summer, but many UK surfers happily do it all year round. With the right kit and a little winter sun, it’s an invigorating and fun activity, says Ruth Pocock
