October 16, 2019

What obstacles to expect from an OCR and how to do them

Whether you’re taking part in an obstacle course event for fun or for a personal challenge, you will come up against all kinds of obstacles that you will find testing in different ways.

These are a few that you can expect, with tips on how best to handle them:

THE START:

There will be pressure to run as fast as you can and not get left behind. But you don’t want to be on your knees out of breath before you even get to the obstacles. The chap who runs off first will almost certainly drop back unless he is very experienced and just a very fast runner. You need to pace yourself and not cook yourself in the first 400 yards!

The excitement and adrenaline will make you want to just go for it but you need to be cool and push yourself at about a 7 out of 10. Save the 100% for the last quarter of the race.

ALL OBSTACLES:

When you are approaching an obstacle you need to be aware of the people around you and if you have time, watch where other people are struggling with and learn from this. If you need to get your team together to plan how best to use the team’s strengths and weaknesses beforehand then this will ultimately save you more time than going straight in and having several failed attempts.

WATER:

If you are jumping into water, it will be muddy and you will have no depth perception. This means if you jump in with arms and legs everywhere you could end up hurting yourself and others. If you jump in with your feet together and arms by your side, you will minimize the risk of injury.

Remember you don’t know what the ground will be like under the surface of the water. It might be very shallow or you might go right under. So make sure to be soft in your knees as you enter the water.

WALL:

Depending on the height of the wall, you might need some help or look for footholds that will assist you. If it is flat you will need the momentum to help you and so some pace at your approach is best: go for it! If it is too high you might need to boost up the next person and they can in turn help you when they are up at the top to assist in lifting you.

Leave the strongest member to last as they will probably manage on their own and then you have the second strongest up on top helping people over. If you are advanced, you will probably just go for it and the momentum and brute strength will get you over.

MONKEY BARS:

Before you jump on, make sure your hands are as clean as you can get them and, if a member of the team has a dry t-shirt, clean your hands on it. If you don’t do 20 pull ups before breakfast in the morning it will be the grip that might let you down so make it as easy on yourself as possible.

If you can see people falling off look at why they are falling off. It’s normally because they go too fast and are rushing and their hands slip. Or they stop half way and lose momentum because their strength or grip is exhausted.

The technique is to swing, reach and grip. If you go into it with momentum this will carry you forward. If this is a technical obstacle, then again watch people do it first and try and look at where they are going right or wrong. A few pull ups in preparation will really improve your grip strength for this and there is no short cut as this is the best preparation.

CARGO NET:

We used to play on this as a kid in the playground and now you’re still doing it as an adult! This will test your coordination speed. You need to just take your time as it’s better to do this in your own time slow and steady rather than rushing and falling through. We recommend you pick a route straight up and don’t over stretch yourself.

Be aware of what you are doing when you swing your legs over at the top as no one wants a kick in the face. Don’t jump off it as you might well meet an unforgiving metal frame half way down.

RINGS:

Much like the monkey bars, if you have just been crawling along the ground in the mud make sure that you have got the worst of it off your hands to ensure you get the best grip. Use the momentum to swing yourself in a controlled way from ring to ring. You can power this by lifting your knees!

Don’t over reach but try to keep consistency as this will be the most efficient way of getting it done. Again, if you have never done this before, watch a few people do it first. It can look intimidating but if you calmly reach from one to the next you will smash it!

ROPE CLIMB:

This can be about good technique rather than strength. Having jumped as high as you can, grip the rope and then it’s time to lock off so you can push up. Lift your knees up and you want the rope hanging on the outside of either the right or left of your feet. Let’s use the right, for example: If you imagine the rope hanging on the outside of your right foot, then you need to bring the left foot over the top of the right foot with the rope underneath your left foot and on top of your right foot. You then step down on the left foot so it is back alongside the right.

This locks off the rope enabling you to push the body up using your legs not your arms. If you use your arms you could fail halfway and then you’re not going any further – that bell at the top will not ring itself. Use your legs and continue this technique and you will see it requires skill not strength, other than some grip to hold you steady.

BARBED WIRE:

Stay low and move fast! This is very easy but if you want to go fast you need to keep your chest just an inch off the ground. Move by making contact with the ground using your forearms to hold yourself up but low enough that you don’t touch what is above you. Push off the ground with your big toes with heels turned in.

Keep your bum down so you don’t get your shorts caught on anything. You don’t want to finish the race half-undressed at the other end!

FINAL TIP FROM US:

After completing each obstacle make sure your watch and timing chip are still with you and not playing hide and seek in the mud!

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The Challenges Women Face in Running and How It Impacts Participation

Running is often lauded as one of the most accessible sports—just lace up your trainers and go. However, for many women, the barriers to participation go far beyond the logistical. While safety concerns are frequently highlighted, deeper systemic issues like access to the sport and unequal treatment are also preventing more women from running. It was a topic keenly discussed at our In Her Stride panel held at the end of November, with key members of the female running community including Sophie Power, Tasha Thompson, Rehana Mawani and Emily Shane.

Before we kick things off however, we should highlight that female participation in running events is growing, and this is a great thing! According to data from Let’s Do This, women in their 20s are the fastest-growing demographic in event participation this year. However despite this, women are still 16% less likely to run every week compared to men. This disparity is particularly striking given that women report higher levels of personal benefits from running, such as improved fitness, better sleep, and reduced stress.

The reasons for this are complex and personal, however we have broken down three key challenges discussed during our panel and the solutions explored that could help address them.

1. The Pressure of Pace

One of the biggest hurdles for many women is the pressure to run faster. Despite the average UK woman’s running speed of 06:37 min/km (according to Strava), most run clubs don’t cater to this with the slowest pace often around 6 minutes per km. Add to this the relentless focus on personal bests and fast times on social media, and it’s no surprise that many women feel too intimidated to join in.

Thankfully, there are starting to be more people rebelling against this speed obsession, including our panelist, Emily Shane. Emily has been leading the charge to encourage more women to disregard pace and focus on the experience of running to drive uptake amongst women. Initiatives like events without cutoff times and more inclusive pace groups at running clubs are vital to creating a more welcoming environment and broadening the benefits of running to the experience and community.

2. Perception of Sport in Schools

One of the topics hotly discussed was how for many girls, the barriers to enjoying physical activity start at school. Puberty, coupled with changing bodies and fluctuating emotions, can make sports feel daunting and uncomfortable for teenage girls. Research highlights this disparity: only 38% of girls enjoy sport and exercise compared to 53% of boys, and just 26% of girls feel confident in physical activity versus 43% of boys.

The panel emphasised the need to address this such as:

Introducing a wider variety of sports and fitness activities to cater to different interests
Providing more supportive and confidence-boosting PE kits.
Showcasing more female role models in sport to inspire young girls.

By addressing these issues at the school level, we can foster a love of sport that lasts into adulthood.

3. Treatment at Events

This is a topic that panelist Sophie Power, founder of SheRACES is incredibly knowledgeable and passionate about. Even at organised running events, women often experience unequal treatment. From “unisex: t-shirts (which are actually designed for men) to a lack of sanitary products in portaloos, these "small things" can collectively make women feel like an afterthought. Prize money inequality and rigid event policies—like no deferral options for pregnant or postpartum women—further highlight these disparities.

Thankfully, initiatives like the 50:50 campaign by Threshold (a campaign to get 50% of women at Ultra startlines vs. the current average of 30%) and the advocacy work of SheRACES are driving change, and there are many amazing event organisers such as Maverick, Threshold, Why We Run and many more, that are working hard to make their events are inclusive as possible for women.

Despite these challenges, the panel and attendees felt overwhelmingly optimistic about the future of running for women and the benefits it brings us. Progress is being made, however we all need to add our voices to the conversation to help more women get into the sport and reap the benefits.

Some Helpful Resources‍

Here are a few helpful resources. This list isn’t exhaustive by any means, however is a good starting point for those looking for inspiration on where to start.

Female friendly events:

Female Only Run Clubs

From Radio to Race Day: Hattie Pearson’s Path to Endurance Event Glory

Hattie Pearson is the type of person who doesn’t just dabble in fitness (or most things…!) She dives in headfirst, often with no hand-holding (except, perhaps, metaphorically). From her first triathlon in 2021 to a series of jaw-dropping endurance feats in 2024, she’s been redefining what’s possible with determination, community, and a big ‘YES’ attitude.

Just say YES

Hattie’s ‘yes’ streak started when a friend and her decided to do a sprint triathlon together. “We had such a great time,” Hattie recalls, “and I was like, I want to do more of this.” That spark quickly turned into a blaze of ambition. By the following year, she was competing in Outlaw triathlons and even signing up for a full-distance Ironman—before completing her first half-distance event. “I didn’t give myself the choice to not carry on,” she says.

The Power of Community

For Hattie, discovering the 10IronWomen network—a group committed to gender parity in triathlons—was a game-changer. “It’s amazing to see a community encouraging women and non-binary folk to show up,” she explains. “Seeing others doing it made me think, I want to be a part of this.” That sense of solidarity and shared purpose has been a recurring theme, whether she’s lacing up for a winter triathlon in the Alps or a grueling ultra-marathon closer to home.

A Year of Big Goals

This year, Hattie set herself a dizzying list of challenges. She swam 500 kilometers (yep, that’s half a million meters!) and tackled a range of events, including a winter triathlon complete with ski touring, the Étape du Tour cycling challenge, and her first ultra-marathon. Each was hard in its own way—whether it was battling snowy trails with crampons or smashing out seven-and-a-half-minute miles for 13.1 miles. But for Hattie, the difficulty is the point. “Every time I achieve something I thought was impossible, I remind myself: I can do hard things.”

Balance and Burnout

With goals that ambitious, fitting it all in can be a challenge. Early mornings help. “I’m one of those people who can get up at 5:00 a.m,” Hattie admits, however it also takes a lot of discipline. With her work on Hits Radio starting later in the day, she carves out time for training, dog walks, and the occasional tantrum over broken goggles. “I’ve definitely had those ‘forgetting-my-swimming-costume’ moments,” she laughs. But her key to staying motivated is simple: keep it fresh and fun. Whether it’s joining her triathlon club for training or trying a completely new event, keeping it fun and different is the secret to staying motivated and on track to reach your goals.

Advice for Aspiring Endurance Athletes

For anyone looking to follow in her footsteps (or strokes), Hattie has this advice:

Be patient. Results don’t come overnight, and the journey is as important as the destination.
Stop comparing. “Your journey is completely your own. Social media only shows the highlights,” she reminds us.
Find your community. Whether it’s a running club, a neighbor for early morning jogs, or an online network, accountability and camaraderie make all the difference.

What’s Next for Hattie?

In 2025, Hattie plans to tackle her first multi-day event, the Monster Triathlon. Admittedly it is as scary as it sounds, kicking off with a 5K swim in Loch Ness, followed by a 1,000-kilometer bike ride to Windsor, and wraps up with a casual 50K run to London(!). Her goals also include more open-water swimming, trail running, and maybe—just maybe—an even bigger endurance challenge. (Though definitely not swimming the English Channel: “No way am I swimming through jellyfish without a wetsuit!”)

Hattie Pearson’s journey is more than a personal triumph. It’s a testament to the power of showing up, saying yes, and proving that with the right mindset, anything is possible. Whether you’re tackling your first 5K or dreaming of an ultra-marathon, Hattie’s story is proof that the finish line is worth the hard miles. And when you cross it? You’ve won your race—medal or not. 🏅

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Make your own electrolyte drink

Why spend on expensive sports drinks when you can make a natural, hydrating electrolyte drink right at home? With just a few simple ingredients, you can create a refreshing blend packed with essential minerals and hydration-boosting properties. Perfect for fueling your workout or post-run recovery, this homemade option keeps it natural, affordable, and effective.

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Ingredients:

1 pinch of high-quality sea salt
Small piece of fresh ginger, peeled
500ml coconut water (e.g., Rebel Kitchen)
Juice of 1 lime
Fresh mint leaves

Instructions:

Prepare Salt & Ginger: Add a pinch of sea salt and the peeled ginger to a blender.
Add Coconut Water & Lime: Pour in the coconut water, squeeze in the lime juice, and add a few mint leaves.
Blend & Serve: Blend until smooth, pour into a glass, and garnish with extra mint. Enjoy your refreshing, hydrating drink!

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