Training for an Obstacle Race
Getting ready for whatever you might encounter.
Obstacle races are becoming increasingly popular. In 2014, obstacle races made up roughly 5,000 events in over 30 countries, with nearly 10 million participants. If 2015 is your year, here are a few tips to get you ready for whatever you head into.
In an obstacle race, you need the endurance to run 10-12 miles and the intensity to overcome all the challenges in between. Obstacle races require full body strength and cardiovascular endurance. Pushing, pulling, crawling, and jumping are all probable components of an obstacle race. To prepare for the unknown, you need to push yourself beyond your comfort zone because you definitely won't be comfortable during the event.
Pushing Movements
Push-ups, bench press, chest fly, and chest press are all great movements to work your chest. The less stability the better. You want your body ready to combat obstacles, not to move in a set plane of motion like the machine at the gym. Try to stick with standing movement, cable machines, and free weights.
Pulling Movements
Pull-ups, rowing, lat pull-downs, and reverse flies cover the basics. Pull-ups are one of the most common movements in obstacle races, but if you can’t do one yet, start with assisted pull-ups and heavy lat pull-downs to work up to it. You want to be ready to pull yourself up and over anything that’s put in your way.
Crawling
This will require some core strength, which will help in every obstacle you encounter. For this, focus on both the dynamic portion and stability. Planks, military crawl, bear crawl, and inchworms will target this area. Practice hanging leg raises and knees to elbows for a bonus of core and grip strength.
Jumping
This is a speed and power movement. You want to generate as much force as possible once your event rolls around. Practice box jumps, explosive squats, jump lunges, frog jumps, power pistol squats, and burpees. These movements work your fast twitch muscle fibers and give your body the explosiveness to jump over whatever might be placed in front of you.
Everything Else
Four movement patterns may cover the basics, but you aren’t ready yet! Obstacle races are outdoors, so go outside! Trail running, hiking, swimming, rock climbing, or simply playing on a playground are all great cross-training workouts. Start early and make sure your body is ready for the physical and mental demands coming your way.
iFit Trainer
Emily Wiley
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
You might also like
Find Your Stride with Tommy Rivs in the Joy of Running Part 2: Redwoods, Workouts 1-10
There’s just something magical about taking your next step forward, especially when it means you’re surrounded by the towering redwoods and rugged beauty of California’s northern coast. iFIT Trainer Tommy Rivs’ newest series will help you experience the magic of this region with the Joy of Running Part 2: Redwoods, Workouts 1-10. This beginner-friendly program is designed to help you progress from walking to running at your own pace.Explore California’s Scenic CoastSet along breathtaking coastal trails and through scenic redwood groves, this series brings the natural beauty of Northern California to your treadmill. From the peaceful paths of Laguna Point to the rolling meadows of Mendocino Headlands, each workout is an opportunity to breathe, move, and connect with the pure joy of movement.Make Progress with Tommy RivsKnown for his thoughtful coaching and love of movement, Tommy Rivs will guide you through a mix of walking and running intervals to gradually build your endurance and confidence. Each workout keeps the speed steady while changing your movement so you can focus on how your body feels and adapts as you move.Whether you’re returning to fitness or taking your first steps toward running, this series is all about moving forward with purpose. Tommy will help you to:Develop endurance and build strength with progressive intervalsImprove your form and consistency with his expert guidanceReconnect with the joy of movement in an inspiring settingBuild confidence to take on your next running challengeThis is only the beginning; there’s so much more to come with Rivs. For now, lace up those shoes and join him for an incredible journey amongst the redwoods.Join Tommy Rivs in the Redwoods
November 3, 2025
.jpg&w=3840&q=75)
Trainer Games Complete Collection: Every Workout. Every Episode. One Epic Experience.
Experience the full intensity of Trainer Games in one place. The Trainer Games Complete Collection brings every episode, workout, and behind-the-scenes moment together inside the iFIT fitness app, so you can train, watch, and stay inspired alongside elite trainers from start to finish.
February 16, 2026
Explore Heart Rate Training with the ActivePulse™ Training Series
When it comes to a customized, interactive workout experience, it doesn’t get better than heart rate training. Our new, groundbreaking feature called ActivePulse uses your heart rate to personalize your workout. It’s the newest way to experience an interactive, personalized experience with iFIT. What is ActivePulse? ActivePulse is iFIT’s first heart rate training feature, designed for users who want to get the most out of their workouts. With ActivePulse turned on and a Bluetooth®-enabled heart rate monitor connected to your treadmill, the intensity of your workout will be automatically adjusted, based on your target heart rate zone. You will automatically be sped up or slowed down in order to maintain the ideal heart rate zone for your workout. This includes recovery, speed, or strength runs! Ready to explore ActivePulse? Try the ActivePulse Training Series! If you’re ready to try this new feature and put heart rate training to work for you, join the ActivePulse Training Series that covers all the basics of ActivePulse and heart rate training as you explore beautiful San Diego. Filmed in 2019, this six-part program is led by iFIT Trainer Tommy Rivs Puzey. Together, you’ll run through San Diego as you learn how to use the ActivePulse feature. You’ll also learn about the five heart rate zones, cardiac drift, and how your heart responds to stress. As you explore different zones, Tommy will continue to adjust your workout in order to set the perfect intensity for your fitness level. Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
March 30, 2021