Written by Daniel Shaye, D.C.

Endurance, stamina and a healthy sense of fun—all are needed if you want to compete in an obstacle-heavy adventure race.

Today, people have the opportunity to challenge themselves in a wide variety of off-road, obstacle-ridden events known as “adventure races.” Some people do them because they find running “boring.” Some participate because their upper-body strength becomes a factor, giving them an edge over the skinny runners who dominate the road races. Some participate in order to face their fears. Some take part simply to get wet, muddy and nasty—far from Monday morning heels, ties and “appropriate attire.” And some run to be a part of something, to train toward a goal or literally to complete the event with a team and help each other to do something together that alone, the members might not be able to do.

Here are a few tips to prepare for and complete these events:

Get strong.
If you possess good leg strength and endurance but have arms that barely keep a watch from slipping off your wrists, you’ll need to hit the gym. Arm strength, shoulder strength and core strength will help you over walls or up a muddy slope with only your grip on a rope to keep you from sliding backward.

Hop to it.
If you’re a solid runner, you may think that your legs are ready. Guess again. Jumping over walls, absorbing the impact of landing and quick-stepping through tires all require a measure of explosive power that most runners (except for hurdlers and steeplechasers) neglect. Add a little jumping or hopping work to your preparatory workouts. And don’t forget to do your burpees. No, seriously, a “burpee” is a real exercise; Google or YouTube it if you don’t believe me.

Ease in.
In preparing for these events, don’t go nuts during Week One. Lugging around heavy objects, running up hills and leaping fences can be a joyous change from “just running.” But with that said, a twinge in your calf or ache in your shoulder that won’t go away isn’t fun. Don’t make the No. 1 novice mistake of “too much, too soon.”

Train for the unexpected.
Off-road events won’t provide the predictable environments you can count on in most road races. In adventure races, you may round a corner and discover a wall in your way that you need to jump over or crawl under. You may find an obstacle that requires quick thought, or a leap of faith. Train to deal with the unexpected by having someone else set up some of your workouts, or add a measure of spontaneity by crawling under random barriers that appear on your run, or jumping over a high school track’s fence rather than going around. Also, leave some room for fun! If you lose a shoe in the mud pit, that may destroy your finish time—but it’s certainly funny, and you will not be the only one to experience such unexpected challenges.

Lace up tightly.
See the previous paragraphs for a warning why.

Don’t go too far off-road in training.
Poison ivy, ticks, chiggers, snakes and various other flora and fauna may all come across your path. Wash thoroughly after your runs, and use your head. Also, remember that a turned ankle in the woods can keep you from reaching your event’s starting line. Run some rough terrain, but know your limits.

Don’t go out too quickly.
This rule is one that does carry over from “traditional” road racing. Adventure-themed events are typically run in waves so both the course and its included obstacles aren’t overwhelmed with participants. You will have an initial advantage if you go out fast and in the lead, but as in any endurance event, the “rabbit” rarely wins. Establish position and then settle in. “Winning” the first obstacle may be fun, but you’re in for misery if you burn out in the first three to five minutes. Pace yourself.

Know why you’re out there.
If you’re there to win, you’re a very different participant from someone looking to complete the course, in comparison with a member of a team that intends to finish together wearing the family reunion T-shirt, or someone looking to just have fun. Some of the most joy seems to reside in those who are living it up, having a blast at the obstacles and interacting with the crowd. I’ve seen spontaneous, laughing mud-wrestling matches erupt between two buddies. “Only men!” we responded—only to be proven wrong when a mother-daughter team later did the same. Even if you insist on competing, come back later to support others. You’ll have a blast, and a ton of “bonus” fun.

Consider entering an early “wave.”
If the race goes off in waves every hour from 10 a.m. to 5 p.m., the people at noon may roast on a hot summer day. Consider entering the earlier waves when the heat and sun may not be so brutal. If competing is important to you, also consider that the course will be less “torn up” earlier in the day. Then again, if you’re in it purely for the fun, the more muddier the course—and the more filled with other people’s sucked-off shoes—the better!

Aerobic fitness is king.
I’ve seen military-trained athletes slither like snakes under barbed wire (yes, real barbed wire is used on some of these courses), only to stand up and jog, spent and exhausted. If you want to finish in, or compete at, an adventure race, your best bet is to be aerobically fit. You might be a little slow over a cargo net, but don’t sweat it. The real challenge is moving efficiently, rather than performing amazingly for tiny bursts over obstacles. Plus, you might miss out on some fun (or get hurt) if you attempt to complete the obstacles too quickly.

Remember, you can do more than you think you can. I’ve known people who I would have bet money on not finishing an adventure race. They proved me delightfully wrong.  Fortunately, what matters is your belief in yourself, not someone else’s opinion. Training and preparing properly are huge advantages, but on the day of the event, keep faith in performance and keep moving forward. Eventually you’ll be rewarded with a finish line, and a sense of accomplishment. You did it!

Looking For Adventure? 

Many of these races allow you to participate as part of a team or as an individual. Check each event’s website for course info and registration details.

The Big Hooyah Challenge

Goochland, VA September 15, 2012

An 8+mile adventure race designed by Navy SEAL John McGuire and his team at Seal Team Physical Training Inc. features more than 20 military-style obstacles. Proceeds benefit the Wounded Warrior Project.
thebighooyah.com

Warrior Dash

Charles City, VA September 29, 2012

Warriors conquer extreme obstacles, push their limits and celebrate post-race with music, beer and Warrior helmets. 5K course is feasible for novices and experienced adventure racers. warriordash.com

Run for Your Lives

Darlington, MD October 27, 2012

Billed as “an apocalyptic 5K obstacle race,” this event has multiple obstacles… and zombies. The object is not only to complete the event, but do to it “alive,” i.e. with your flags not stolen by the zombies. At the end of this adventure race, you get to celebrate survival (or zombie transformation) with live entertainment and music, local celebrities, vendors, food and beer. runforyourlives.com

Rugged Maniac

Petersburg, VA May 5, 2013

A 5K obstacle course race that combines the most rugged terrain and burly obstacles to allow those with a sense of adventure to define themselves, then bask in glory at a rocking after-party with great bands, good food and plenty of beer!  ruggedmaniac.com

Tough Mudder

Virginia Beach, VA June 1 & 2, 2013

This extreme race involves over 10 miles (not precisely measured) of rugged and often hilly terrain, large obstacles, physically demanding chores such as running with logs, water crossings, temperature extremes (ice bath, anyone?) and truly insane challenges like electrified hanging wires (not dangerous, but decidedly unpleasant). Not for the unfit or faint of heart. toughmudder.com

Military Challenge

Virginia Beach, VA July 2013 (Date TBD)

This military-style 5K obstacle course is open to military and civilians alike. Considered an “entry level” race—but watch your footing. There will also be a kids’ mini-course.
norfolknavyflagship.com/militarychallenge