Lismore Samson Fitness Challenge - Preparing for obstacle courses and avoiding injury in the final weeks before an event

​Participating in group obstacle courses not only tests physical endurance and strength, along with mental determination, they allow a sense of purpose and team spirit. These activities are often annual events for participants and can create numerous injuries for those that are new to activity or have had some time between obstacle course events. Whether you're tackling a Spartan Race, Tough Mudder, or a local fitness course such as the Lismore Samson Fitness Challenge, preparation is crucial for success and injury prevention.
As the event draw closer let’s ensure that you and your team are ready to tackle what lies before you whilst minimizing the risk of injury.

Team: Darby's Angels - True Grit, 2019

4 Weeks to go

The past several months you will have been working on endurance and basic strength. If you have had difficulty finding a rhythm and time to work out try to incorporate the following in the few months prior to the event:

• Cardiovascular Training: Start with 3 days of moderate-intensity cardio (e.g., jogging, cycling, or swimming) for 30-45 minutes. Gradually build your stamina.
• Strength Training: Incorporate 2-3 sessions of full-body workouts. Key exercises include squats, push-ups, lunges, and planks to build core and functional strength.
• Mobility Work: Dedicate one day to dynamic stretching, yoga, or foam rolling to improve flexibility and joint health.

Pro Tip: Pay attention to your body’s signals. If you feel unusually sore or fatigued, incorporate an extra rest day or focus on active recovery like walking or stretching.

3 Weeks to go

It’s time to step things up a little with a focus on power and functional fitness, the following activities can be added to your routine:

• High-Intensity Interval Training (HIIT): Replace one cardio session with a HIIT workout. Alternate between 30 seconds of high-effort sprints and 1-minute recovery walks for 20 minutes.
• Strength Training with Emphasis on Pull Movements: Add pull-ups, deadlifts, and bent-over rows to prepare for obstacles requiring upper-body strength, such as monkey bars or rope climbs.
• Obstacle Simulation: If possible, practice specific skills like crawling, climbing, or carrying weights.
• Balance and Stability Training: Incorporate single-leg exercises, such as step-ups or Bulgarian split squats, to improve stability

Pro Tip: Start wearing the shoes you plan to race in during your workouts to break them in and prevent blisters on race day.

2 Weeks to go

Start simulating course conditions with endurance and skill integration. This can be achieved by:

• Long Runs with Intermittent Strength Exercises: On one cardio day, integrate bodyweight exercises (e.g., burpees, squats) every 5-10 minutes during a 60-minute run to mimic race scenarios.
• Skill-Specific Drills: Dedicate one workout to practicing key obstacle skills like rope climbs, wall jumps, or balance beams.
• Progressive Overload: Increase weight or resistance in strength training to build power.
• Recovery Work: Maintain mobility sessions and add an extra recovery day if needed.

Pro Tip: Practice fueling during workouts with the types of snacks or hydration you plan to use on race day to avoid surprises.

1 Week to go

The option to rest may be a foreign concept if you have been training hard and feel un-prepared for what lays before you. This phase is possibly the most important in the weeks leading up to your event as it allows focus and mental clarity and prevents last minute injury that may stop you from making it to the starters block. This week it's all about being as prepared as possible with the following activities:

• Short, Intense Workouts: Reduce training volume but maintain intensity to keep your body primed.
• Obstacle-Specific Practice: Lightly review any obstacles that you feel uncertain about.
• Rest Days: Take 2-3 rest days this week to allow your body to recover fully.
• Visualize Success: Spend time mentally rehearsing the race to build confidence.

Pro Tip: Prioritize sleep and hydration in the days leading up to the race. These factors significantly impact performance.

General Tips for Success

• Warm Up Properly: Spend at least 10 minutes warming up before any workout to prevent injuries.
• Listen to Your Body: Don’t push through pain; address any discomfort promptly to avoid aggravating injuries.
• Stay Consistent: Consistency is key to building the strength and endurance required.
• Enjoy the journey: Not all fitness levels are the same and the results for each person and team in an event will be very different. Having discussion around expectations prior to starting training and participating in events will allow you and your team to enjoy the moments before, during and after the challenge.

All information provided is general in nature and may be adapted to suit an individual’s goals and fitness levels. For further guidance and support we recommend contacting your chosen General Practitioner prior to partaking in new activity and an Osteopath, Exercise Physiologist, Physiotherapist and/or Massage therapist for injury rehabilitation and exercise guidance. Share your experience in the comments or tag us on social media in your team photos!
Author: Angela Slattery - Osteopath