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Obstacle course racing (OCR) has gained ground in the Philippines about two years ago. As more OCR events are organized here and abroad, more and more athletes and fitness enthusiasts are challenged to take on this physical and mental test.

In an exclusive interview with GMANetwork.com, OCR athlete and race director Thumbie Remigio gives a rundown of how you should prepare for your first obstacle course race.

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Know what you're signing up for

For a starter, Remigio stresses that anyone interested to join an obstacle course race must know what they're really signing up for.

He says, “Lahat ng mga bagay may nire-require na commitment para mas ma-enjoy mo at para ma-achieve mo 'yung goals mo.

“Once na nag-decide ka na sasali ka, kailangan mo i-follow through ng commitment sa training. Kasi number one, mataas ang risk ng aksidente at injury 'pag kulang ka sa ensayo, 'pag hindi mo naiintindihan 'yung ginagawa mo. Once na naisip mo gusto mo mag-OCR, dapat ang tanong doon, 'Willing ba ako na gawin 'yung necessary training para maging successful 'yung first race ko?'” he says.

A balanced training

Once you've decided, start with your training program. Remigio recommends finding a balance between building up your cardio and your muscular strength.

He explains, “Kahit gaano ka kalakas tumakbo kung wala kang muscular strength, mahihirapan ka sa obstacle course racing. Or kahit gaano naman kalakas 'yung upper body mo, kung hindi ka tumatakbo, ganun pa rin, mahihirapan ka pa rin.”

Build up your cardio

Remigio believes having a running background gives one an advantage in participating in obstacle course races. Thus, he suggests for newbie OCR racers to build their cardio activity at least two months before their target race day, running thrice a week.

He explains, “Cardio means endurance, running, kasi 90 percent ng mga OCR is basically running pa rin.”

He further suggests focusing on improving your speed and incorporating variety in your training program.

He says, “Do speed workout, intervals, hill repeats para ma-strengthen 'yung running muscles mo. Do drills para ma-improve mo 'yung speed mo at saka 'yung conditioning.

“'Yung race may element of speed so para ma-achieve mo 'yun lalo na mostly ang races may cut-off time, maglagay ka ng speed training. Mas maganda kung nagagawa mo 'yan comfortably, nang hindi ka nahihirapan during the race and at the same time leisurely, nae-enjoy mo,” he continues.

Increase your upper body strength

Since you'll be dealing with obstacles, building up muscular endurance is just as important. One may take advantage of obstacle gyms precisely dedicated to prepare you for an obstacle course race. If you can't afford a trip to one of these gyms, you may opt to do OCR-specific workouts focused on muscles and movements like lifting, jumping, and pulling.

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Remigio, who isn't actually a gym-goer, identifies his top three workouts which you can also do at home.

He shares, “Pull-ups. Sobrang laking effect ng pull-ups kasi 'pag kaya mo i-lift 'yung katawan mo, ibig sabihin may upper body strength ka. Kung makikita mo 'yung OCR, 'yung obstacles na nagre-require ng upper body strength, may movement na similar sa pull-ups. Mostly 'yan monkey bars, twisters, 'yung wheel rigs. Ang daming movements na similar, at some point para kang nagpu-pull ups."

He further adds, “Kailangan mo ng core workout. Ang daming movements sa OCR na mai-involve 'yung core mo. Tapos, push-ups. 'Yun pwede mong gawin sa bahay lang. Hindi mo kailangan ng weights so hindi mo kailangan ng special equipment.”

Rest and recover

While Remigio suggests spending three days working on your cardio and another three days working on your muscle strength, he also emphasizes the need to rest and recover.

He says, “Alternate your workouts. Today do gym work, tomorrow run. And then mag-set ka ng isang rest day.

“Pwedeng active rest, pwedeng talagang relax ka lang dahil kinabukasan naman magwo-workout ka ulit. Hindi mahabang pahinga 'yun eh, so recover. Lalo na sa nagsisimula, important 'yung recovery. Kailangan matutunan mo 'yun,” he stresses.

Practice proper nutrition and hydration

Aside from engaging in physical training, it is also necessary to practice proper nutrition and hydration to provide your body with enough energy for your strenuous activities.

Remigio states, “Before a workout, kumain ka at least two hours before para may fuel ka. And then after mo mag-workout ka, kakain ka for recovery. Hindi mo kailangan ng carbo-loading na para kang kakarera. Kain ka lang two to three hours before ng training mo. Hindi kailangan heavy para madali mo ma-burn. Pagkatapos mo mag-workout, of course, kung high-intensity training mo, kain ka ulit para ma-replenish mo 'yung mga nutrients na nawala mo, usually high protein para sa muscle repair tapos nare-replace mo 'yung glycogen sa katawan mo para meron kang fuel ulit for the next workout.”

It is also critical to nourish your body as you approach race day.

“'Yung iba, a night before the race nagka-carbo-loading. Hindi ganun nagwo-work 'yun. Too late na 'yun. Minsan parang ang bigat mo, hirap na hirap ka dahil nasobrahan ka sa kain the day before. So ako, regular food consumption lang a week before the race. Nag-a-add up lang ako ng carbs at saka protein. A week before the race, nagsisimula akong uminom ng maraming tubig. Mas cellular level 'yung hydration ko. Para pagdating ng race, hindi ka madali ma-dehydrate,” he explains.

Suit up in proper attire and gear

Another good way to get ready for your first obstacle course race is by suiting up with the proper attire and gear. Remigio emphasizes to never introduce anything new on your race day.

“Kailangan number one, comfortable ka. Sa training pa lang, tine-test mo na 'yung gears. Kung ano 'yung ginagamit mo sa training, dapat more or less, 'yun ang gagamitin mo sa race kasi doon ka komportable, doon ka sanay.”

When it comes to sportswear, he discourages the use of cotton clothes.

“Sa OCR kasi maduming sport 'yan eh, maputik kaya 'yung iba would rather compete in their bra or topless. Pero kung ayaw mo maghubad, wear dri-fit para madaling matuyo or magaan. Mas maganda medyo tight-fitting para hindi ka sumasabit 'pag kailangan mo mag-crawl under the barbed wire, akyat sa mga walls. 'Pag masyadong maluwag damit mo, sasabit ka sa obstacles, istorbo din 'yun.”

He also suggests choosing footwear that is comfortable that has enough traction.

“Most ng races, may trail so all-terrain shoes. Depende rin kung maulan, maputik, mas maganda kung naka-trail running shoes ka. May shoes na ngayon na designed specifically for OCR.”

For added protection, an OCR participant may also opt to wear gloves, arm sleeves, leggings or knee-high socks, knee pads and elbow pads, a cap, and bring a bottle for rehydration.

Do your own research

Remigio also encourages those interested to join OCRs to take advantage of the internet by doing their own research as information about these races and how to prepare are already accessible online.

He says, “From there, bago ka pumunta ng gym, pwede ka na tumingin ng workouts. Pwede ka na mag-research ano ba 'yung mga programa. Punta ka sa OCR sites tapos search mo doon pati recommended tips. Pagdating mo sa gym, may mga instructors naman doon so para hindi ka ma-injure, paturo ka ng tamang pag-execute ng mga exercise.”

His personal experience also validates the helpfulness of online research. According to Remigio, he also referred to videos found on YouTube to prepare for the other obstacles for his 50-kilometer obstacle course race. He eventually emerged as the Top 7 finisher in the elite category and Top 2 in his age category.

@adrenaline_thumbie (IG)

He says, “Type mo lang sa search engine 'yung pangalan ng obstacle, ang daming videos. Kita mo na kung paano ginagawa. Kaya kung masipag ka mag-research, masipag kang tumingin, manood ng videos, madali.”

Make realistic goals, learn, and have fun!

Since it will be your first time joining an obstacle course race, Remigio suggests setting realistic goals.

He says, “'Pag 'yung first race mo medyo disastrous 'yung resulta, it's either ayaw mo na or ma-challenge ka. Syempre, gusto mo 'yung first race mo successful and at the same time nag-enjoy ka. Dapat 'yung first race ang goal mo is matapos mo 'yung race nang masaya ka, na-enjoy mo.”

Make your first experience a learning process.

“Tama na ba 'yung ginawa ko? Enough na ba 'yung naging training ko? Okay ba 'yung program ko? Then, 'yung next race mo, doon ka pwedeng mag-expect ng improvement kung mas seseryoshin mo 'yung training mo. Usually first race, assessment stage 'yan. Dyan mo rin malalaman kung gusto mo 'yung ginagawa mo, kung uulit ka pa or hindi na.”

Lastly, he stresses never to leave out the fun factor in doing OCR.

“Enjoy. Ano ba ang motivation mo? 'Wag ka agad maghangad, 'Gusto ko mag-champion' or 'gusto ko manalo.' Enjoy mo lang muna. Intindihin mo muna 'yung dynamics ng isang OCR. Doon ka muna sa fun aspect. Set ka ng realistic goals, doon ka muna sa safe side. Learn the basic," he ends.