Running and endurance
Obstacle course racing
Run, climb, crawl and get muddy with friends.
- Very hardintensity
- ~630kcal per hour
- Mid costbudget
- Highimpact
Is obstacle course racing right for you?
Run, climb, crawl and get muddy with friends. It is a very hard-intensity, high impact activity that you can do outdoors, in a group. Expect to burn around 630 calories an hour, based on a 70 kg person.
Easy to pick up. Expect to spend up to about £50 a month.
Why try obstacle course racing
- Burns calories. At around 630 kcal an hour it can help with weight loss alongside a balanced diet.
- Improves fitness. It raises your heart rate and builds stamina.
- Builds strength. It works your muscles hard enough to make you stronger over time.
- Sociable. It is an easy way to meet people and have fun.
How to start obstacle course racing
Sign up for a 5K beginner obstacle event with a group.
Get the basics: old trainers. Borrow or hire before you buy.
Keep the first few sessions short and easy, and aim for two or three a week.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 15 | Learn the basics and keep every session easy. |
| 2 | 2 | 20 | Repeat last week and add a little time. |
| 3 | 3 | 25 | Add a session or make one a bit harder. |
| 4 | 3 | 30 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
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Fast running over hills and moorland, often off-path.
Not sure obstacle course racing is for you?
Take the two-minute quiz and we will match you with activities that fit your goals, mood, budget and fitness.