OCR Training and Becoming a Well-Rounded Athlete | Desert Shield FitnessWhen you participate or compete in an obstacle course race, you will find a variety of obstacles that test different fitness elements. To prepare for almost anything, OCR targets multiple fitness aspects, including endurance, strength, agility, balance, coordination, and flexibility.

Here is how your OCR training improves these fitness elements and helps you become a well-rounded athlete:


The total distance of an OCR varies, but they typically range from 5K to 40K. Workout sessions that focus on running at an aerobic pace will build your endurance and prepare you for the distance of your race.


Because of the variety of obstacles, building full-body strength is essential. You can prepare and increase strength through exercises and movements that include pulling, pressing, and carrying large (and usually heavy and awkward) objects.


Some obstacles on the course require you to move quickly, but with precision while maintaining control. Training for an OCR will make you faster, but you’ll also be able to move more efficiently and change direction quickly.

Balance and Coordination

Not only do you need to be able to cover long distances and have the strength to move your body over, under, through, and between obstacles, but you must also have the balance and coordination to successfully complete each obstacle. You might find yourself walking across beams, navigating rocky terrain or sandy washes, or balancing on one foot to reach for a handhold. Training your body so that your left and right side can work in sync, along with your upper and lower body movements, improves your balance and coordination.


Even if you’re not the most flexible athlete now, OCR can improve your flexibility. You’ll train so that you can move easily and comfortably over obstacles by loosening up your hip and knee joints and the muscles around your shoulders.

To learn more about the programs and classes we’re currently offering at Desert Shield Fitness, contact us today.