# Obstacle Course Racing
> Independent guide to obstacle course racing (OCR) in the UK and Europe: events by level, training plans, nutrition, obstacle technique and gear.

## Machine access
- MCP server (streamable HTTP, JSON-RPC): https://obstaclecourseracing.co.uk/api/public/mcp
- Search API: https://obstaclecourseracing.co.uk/api/public/search?q=your+question

## Pages
- [Events](https://obstaclecourseracing.co.uk/events)
- [Training plans](https://obstaclecourseracing.co.uk/training)
- [Nutrition](https://obstaclecourseracing.co.uk/nutrition)
- [Obstacle technique](https://obstaclecourseracing.co.uk/obstacles)
- [Gear](https://obstaclecourseracing.co.uk/gear)

## Content
### Race for Life Pretty Muddy
Source: https://obstaclecourseracing.co.uk/events#pretty-muddy
Race for Life Pretty Muddy. Level: Beginner. United Kingdom, Nationwide. Distance 5 km. Obstacles: Around 10–15 low, fun obstacles. Format: Untimed charity fun run. A relaxed charity mud run held at parks across the UK, raising money for cancer research. Short, untimed and every obstacle can be walked around — ideal first taste of mud. Official site: https://raceforlife.cancerresearchuk.org/

### Gung-Ho!
Source: https://obstaclecourseracing.co.uk/events#gung-ho
Gung-Ho!. Level: Beginner. United Kingdom, Touring venues across the UK. Distance 5 km. Obstacles: Around 10 giant inflatable obstacles. Format: Untimed inflatable fun run. Five kilometres of giant inflatables: slides, climbs and bounce walls. No mud, no cold water, no grip strength required — pure confidence building. Official site: https://www.begung-ho.co.uk/

### Tough Mudder 5K
Source: https://obstaclecourseracing.co.uk/events#tough-mudder-5k
Tough Mudder 5K. Level: Beginner. United Kingdom & Europe, Multiple venues. Distance 5 km. Obstacles: Around 10 obstacles. Format: Untimed, team-friendly. The short Tough Mudder course with signature mud and teamwork obstacles, minus the longest ones. Short and untimed with teammates to help — a popular first event. Official site: https://uk.toughmudder.com/

### Spartan Sprint
Source: https://obstaclecourseracing.co.uk/events#spartan-sprint
Spartan Sprint. Level: Beginner. United Kingdom & Europe, Multiple venues. Distance About 5 km. Obstacles: 20+ standardised obstacles. Format: Timed waves, open and age-group categories. The entry distance of the Spartan series with signature obstacles like the rope climb and spear throw. Short distance, but a true race: a step up from fun runs, with burpee penalties for failed obstacles. Official site: https://uk.spartan.com/en

### Mud Masters
Source: https://obstaclecourseracing.co.uk/events#mud-masters
Mud Masters. Level: Intermediate. Netherlands, Germany & Europe, Multiple venues. Distance 6 km to 42 km options. Obstacles: Up to 80+ on longer courses. Format: Team-focused, timed and untimed options. One of Europe's biggest obstacle run series, known for heavy mud and teamwork walls. Choose the 12–18 km course for a solid intermediate challenge with lots of water and mud. Official site: https://www.mudmasters.com/

### Tough Mudder 15K
Source: https://obstaclecourseracing.co.uk/events#tough-mudder-15k
Tough Mudder 15K. Level: Intermediate. United Kingdom & Europe, Multiple venues. Distance 15 km. Obstacles: Around 25 obstacles. Format: Untimed, team-focused. The classic Tough Mudder distance with tougher signature obstacles and plenty of cold water. Endurance matters at 15 km, and obstacles get bigger, colder and higher. Official site: https://uk.toughmudder.com/

### Spartan Super
Source: https://obstaclecourseracing.co.uk/events#spartan-super
Spartan Super. Level: Intermediate. United Kingdom & Europe, Multiple venues. Distance About 10 km. Obstacles: 25+ obstacles. Format: Timed waves, open, age-group and elite. The middle distance of the Spartan series, with more hills, carries and grip work. Double the Sprint distance; you'll need running fitness and enough grip to avoid penalties. Official site: https://uk.spartan.com/en

### Nuts Challenge
Source: https://obstaclecourseracing.co.uk/events#nuts-challenge
Nuts Challenge. Level: Intermediate. United Kingdom, South East England. Distance 7 km laps (multi-lap options). Obstacles: Over 100 per lap. Format: Timed laps with team and solo entries. A famously dense, wet and muddy course packed with ditches, ponds and wall climbs. Short laps but extreme obstacle density and cold water — tests toughness more than speed. Official site: https://www.nutschallenge.com/

### Rat Race Dirty Weekend
Source: https://obstaclecourseracing.co.uk/events#rat-race-dirty-weekend
Rat Race Dirty Weekend. Level: Intermediate. United Kingdom, Burghley House, Lincolnshire. Distance Around 20 miles. Obstacles: Around 200 obstacles. Format: Mass participation, weekend festival. Billed as one of the world's biggest obstacle courses, held in the grounds of a stately home. Obstacles are approachable but the distance demands real endurance training. Official site: https://ratrace.com/

### Spartan Beast
Source: https://obstaclecourseracing.co.uk/events#spartan-beast
Spartan Beast. Level: Advanced. United Kingdom & Europe, Multiple venues. Distance About 21 km. Obstacles: 30+ obstacles. Format: Timed waves, age-group and elite. Half-marathon distance over hilly terrain with heavy carries and technical rigs. Long, hilly and grip-heavy; fuelling and pacing become as important as strength. Official site: https://uk.spartan.com/en

### Tough Mudder Infinity
Source: https://obstaclecourseracing.co.uk/events#tough-mudder-infinity
Tough Mudder Infinity. Level: Advanced. United Kingdom & Europe, Multiple venues. Distance As many laps as possible in 8 hours. Obstacles: Full course obstacles each lap. Format: Timed endurance format. An overnight-style endurance event where you complete as many laps of the course as you can. Hours of repeated laps test pacing, fuelling and cold tolerance. Official site: https://uk.toughmudder.com/

### Toughest
Source: https://obstaclecourseracing.co.uk/events#toughest
Toughest. Level: Advanced. Sweden & Scandinavia, City and stadium venues. Distance Around 8 km. Obstacles: Around 40 technical obstacles. Format: Timed, competitive elite and age-group waves. A fast, technical Scandinavian series with rigs, walls and mandatory obstacle completion for elites. Short but fast and technical; built for racers who can move quickly between hard obstacles. Official site: https://toughest.se/

### OCR European Championships
Source: https://obstaclecourseracing.co.uk/events#ocr-european-championships
OCR European Championships. Level: Advanced. Europe (venue rotates), Rotating host nation. Distance Short course, standard course and team relay. Obstacles: Championship-standard technical obstacles. Format: Qualification-based championship. The continental championship, where top European age-groupers and elites race for titles. Requires qualifying at a recognised race; strict obstacle completion rules. Official site: https://ocreuro.com/

### 8-week beginner plan: your first 5 km obstacle race — Who it's for
Source: https://obstaclecourseracing.co.uk/training#beginner-8-week-plan
8-week beginner plan: your first 5 km obstacle race. Three sessions a week to take you from regular exercise to finishing a 5 km mud run with confidence. Who it's for: You can jog for 20 minutes and want to finish a 5 km race with 10–20 obstacles without walking every hill. 

### 8-week beginner plan: your first 5 km obstacle race — Weekly structure
Source: https://obstaclecourseracing.co.uk/training#beginner-8-week-plan
8-week beginner plan: your first 5 km obstacle race. Three sessions a week to take you from regular exercise to finishing a 5 km mud run with confidence. Weekly structure: Three sessions, never on back-to-back days. Session A – Run: 20–35 min easy jog, building 5 minutes every two weeks. Session B – Strength circuit: 3 rounds of 10 squats, 8 push-ups, 10 lunges, 20 s dead hang, 30 s plank. Session C – Trail mix: 30 min on grass or trail with 6 × 30 s uphill efforts and bear crawls.

### 8-week beginner plan: your first 5 km obstacle race — Weeks 1–4
Source: https://obstaclecourseracing.co.uk/training#beginner-8-week-plan
8-week beginner plan: your first 5 km obstacle race. Three sessions a week to take you from regular exercise to finishing a 5 km mud run with confidence. Weeks 1–4: Focus on consistency. Hang from a bar or tree branch at every session and add 5 seconds each week. 

### 8-week beginner plan: your first 5 km obstacle race — Weeks 5–8
Source: https://obstaclecourseracing.co.uk/training#beginner-8-week-plan
8-week beginner plan: your first 5 km obstacle race. Three sessions a week to take you from regular exercise to finishing a 5 km mud run with confidence. Weeks 5–8: Run in your race shoes on wet ground. Add a 10 kg carry (rucksack or bag) for 2 × 100 m. Week 8 is lighter: two short runs and rest two days before race day. 

### 12-week intermediate plan: 10–20 km races — Who it's for
Source: https://obstaclecourseracing.co.uk/training#intermediate-12-week-plan
12-week intermediate plan: 10–20 km races. Four to five sessions a week to build the running engine, grip and carry strength for 10 km+ courses. Who it's for: You have finished a 5 km obstacle race and can run 10 km. You want to race a 10–20 km course and fail fewer obstacles. 

### 12-week intermediate plan: 10–20 km races — Weekly structure
Source: https://obstaclecourseracing.co.uk/training#intermediate-12-week-plan
12-week intermediate plan: 10–20 km races. Four to five sessions a week to build the running engine, grip and carry strength for 10 km+ courses. Weekly structure: Four to five sessions. Long trail run: 60–100 min easy, hilly where possible. Intervals: 6–8 × 3 min hard with 2 min easy, or hill repeats. Strength: deadlifts, pull-ups, split squats, farmer's carries — 3–4 sets of 5–8. Grip & skills: dead hangs, towel hangs, monkey bars, rope climbs. Optional: easy recovery run or swim.

### 12-week intermediate plan: 10–20 km races — Phases
Source: https://obstaclecourseracing.co.uk/training#intermediate-12-week-plan
12-week intermediate plan: 10–20 km races. Four to five sessions a week to build the running engine, grip and carry strength for 10 km+ courses. Phases: Weeks 1–4 build base volume. Weeks 5–9 add intensity and race-specific work (bucket carries, burpee sets after runs). Weeks 10–11 simulate the race with run–obstacle–run bricks. Week 12 tapers to 50% volume. 

### 16-week advanced plan: half-marathon and championship racing — Who it's for
Source: https://obstaclecourseracing.co.uk/training#advanced-16-week-plan
16-week advanced plan: half-marathon and championship racing. A periodised plan for 21 km+ courses and competitive age-group or elite racing. Who it's for: You race regularly, run a half marathon comfortably and aim to finish with an intact band (no failed obstacles) or a podium. 

### 16-week advanced plan: half-marathon and championship racing — Weekly structure
Source: https://obstaclecourseracing.co.uk/training#advanced-16-week-plan
16-week advanced plan: half-marathon and championship racing. A periodised plan for 21 km+ courses and competitive age-group or elite racing. Weekly structure: Five to six sessions totalling 6–10 hours. Two quality runs: threshold (e.g. 3 × 10 min) and VO2 max (e.g. 5 × 4 min) or hill repeats. One long run: 90–150 min on hilly trail, with fuelling practice. Two strength/grip sessions: heavy lifts, weighted pull-ups, rig traverses with fatigue. One brick session: 1 km hard run into obstacle or burpees, repeated 6–10 times.

### 16-week advanced plan: half-marathon and championship racing — Phases
Source: https://obstaclecourseracing.co.uk/training#advanced-16-week-plan
16-week advanced plan: half-marathon and championship racing. A periodised plan for 21 km+ courses and competitive age-group or elite racing. Phases: Base (weeks 1–5), strength and threshold (6–10), race-specific (11–14) with full simulation, taper (15–16). Deload every fourth week by cutting volume 30–40%. 

### Everyday nutrition for obstacle racers — The basics
Source: https://obstaclecourseracing.co.uk/nutrition#daily-nutrition
Everyday nutrition for obstacle racers. How to eat to support running, strength and grip training. The basics: Build each meal around a protein source, a portion of carbohydrate and plenty of vegetables. Protein: roughly 1.6–2.2 g per kg of body weight per day, split across 3–5 meals. Carbohydrate: scale with training — more on long-run and double-session days. Fats: include oily fish, nuts, seeds and olive oil. Hydration: aim for pale-yellow urine; add electrolytes on hot or long days.

### Everyday nutrition for obstacle racers — Around training
Source: https://obstaclecourseracing.co.uk/nutrition#daily-nutrition
Everyday nutrition for obstacle racers. How to eat to support running, strength and grip training. Around training: Eat a carbohydrate-based snack 1–2 hours before hard sessions and a protein + carbohydrate meal within a couple of hours after. 

### Everyday nutrition for obstacle racers — Note
Source: https://obstaclecourseracing.co.uk/nutrition#daily-nutrition
Everyday nutrition for obstacle racers. How to eat to support running, strength and grip training. Note: This is general guidance, not medical advice. Speak to a registered dietitian for individual needs. 

### Race-day fuelling plan — Day before
Source: https://obstaclecourseracing.co.uk/nutrition#race-day-fuelling
Race-day fuelling plan. What to eat the day before, the morning of, and during races from 5 km to 21 km+. Day before: Eat familiar, carbohydrate-rich meals and avoid anything new. Drink steadily through the day. 

### Race-day fuelling plan — Race morning
Source: https://obstaclecourseracing.co.uk/nutrition#race-day-fuelling
Race-day fuelling plan. What to eat the day before, the morning of, and during races from 5 km to 21 km+. Race morning: 2–3 hours before: porridge, toast with honey or a bagel, plus water. Keep fibre and fat low. 

### Race-day fuelling plan — During the race
Source: https://obstaclecourseracing.co.uk/nutrition#race-day-fuelling
Race-day fuelling plan. What to eat the day before, the morning of, and during races from 5 km to 21 km+. During the race: Fuel needs scale with time on course. Under 75 min: water at stations is usually enough. 75 min – 2.5 h: 30–60 g carbohydrate per hour (gels, chews) plus electrolytes. Over 2.5 h: up to 60–90 g per hour if your gut is trained — practise in long runs. Carry gels in a sealed pocket or belt: water and mud get everywhere.

### Race-day fuelling plan — Recovery
Source: https://obstaclecourseracing.co.uk/nutrition#race-day-fuelling
Race-day fuelling plan. What to eat the day before, the morning of, and during races from 5 km to 21 km+. Recovery: Change into dry, warm clothes first, then eat protein and carbohydrate. Rehydrate with electrolytes. 

### Monkey bars and rigs — Technique
Source: https://obstaclecourseracing.co.uk/obstacles#monkey-bars-and-rigs
Monkey bars and rigs. Swing, don't pull. How to cross bars, rings and multi-rigs without burning your grip. Technique: Use momentum from your hips rather than pulling with your arms. Keep arms slightly bent and shoulders engaged — never hang passively. Swing from the hips and reach on the forward arc. Skip a bar when the swing allows; fewer grabs = less fatigue. Wipe hands on dry clothing or grass before the obstacle.

### Monkey bars and rigs — Training drills
Source: https://obstaclecourseracing.co.uk/obstacles#monkey-bars-and-rigs
Monkey bars and rigs. Swing, don't pull. How to cross bars, rings and multi-rigs without burning your grip. Training drills: Dead hangs, active hangs, single-arm hangs, and playground bar traverses after running to simulate fatigue. 

### Walls (2 m to 2.7 m) — Technique
Source: https://obstaclecourseracing.co.uk/obstacles#walls
Walls (2 m to 2.7 m). Getting over high walls with a run-up, a kick and a hook. Technique: Speed and footwork beat raw strength. Take 3–4 fast steps and plant one foot high on the wall. Drive up and grab the top with both hands. Hook a heel over the top, then roll your body across. Lower yourself down — don't jump from the top onto uneven ground.

### Walls (2 m to 2.7 m) — Training drills
Source: https://obstaclecourseracing.co.uk/obstacles#walls
Walls (2 m to 2.7 m). Getting over high walls with a run-up, a kick and a hook. Training drills: Pull-ups, explosive step-ups and practising on local walls or OCR gym walls. 

### Rope climb — Technique
Source: https://obstaclecourseracing.co.uk/obstacles#rope-climb
Rope climb. Use your feet: the J-hook and S-wrap let your legs do the work. Technique: Lock the rope with your feet so you can stand up and rest. J-hook: rope runs down the inside of one leg, across the top of that foot, and the other foot pinches it. Stand up, reach high, re-lock the feet — repeat. Descend hand-under-hand with feet controlling the speed. Never slide.

### Rope climb — Training drills
Source: https://obstaclecourseracing.co.uk/obstacles#rope-climb
Rope climb. Use your feet: the J-hook and S-wrap let your legs do the work. Training drills: Practise foot locks while seated on the floor, then on a rope at an OCR gym or climbing centre. 

### Bucket, sandbag and log carries — Technique
Source: https://obstaclecourseracing.co.uk/obstacles#carries
Bucket, sandbag and log carries. Posture and breathing for heavy carries up and down hills. Technique: Hold the load close to your centre of mass and keep a tall spine. Bucket: hug it high against your chest, resting on your hips during downhills. Sandbag: drape over one shoulder and switch sides as needed. Short steps uphill, controlled steps downhill. Breathe rhythmically; don't hold your breath.

### Bucket, sandbag and log carries — Training drills
Source: https://obstaclecourseracing.co.uk/obstacles#carries
Bucket, sandbag and log carries. Posture and breathing for heavy carries up and down hills. Training drills: Sandbag and bucket walks on hills, farmer's carries and front-loaded squats. 

### Barbed-wire crawls and water obstacles — Crawls
Source: https://obstaclecourseracing.co.uk/obstacles#crawls-and-water
Barbed-wire crawls and water obstacles. Staying low, rolling, and staying safe in cold water. Crawls: Crawl on forearms and knees, or roll sideways on flat sections — rolling is often faster and easier on the elbows. 

### Barbed-wire crawls and water obstacles — Water and cold
Source: https://obstaclecourseracing.co.uk/obstacles#crawls-and-water
Barbed-wire crawls and water obstacles. Staying low, rolling, and staying safe in cold water. Water and cold: Enter cold water slowly when allowed, exhale steadily to control the gasp reflex, and keep moving once out. Never dive head-first into muddy water — depth is unknown. If you are not a confident swimmer, use rope lines or ask marshals for the bypass.

### Spear throw and traverse walls — Spear throw
Source: https://obstaclecourseracing.co.uk/obstacles#spear-throw-and-traverse
Spear throw and traverse walls. Two skill obstacles that cost the most penalties. Spear throw: Hold the spear at its balance point, aim slightly above the target, and throw with a straight arm follow-through. Check the rope isn't tangled before you throw. 

### Spear throw and traverse walls — Traverse wall
Source: https://obstaclecourseracing.co.uk/obstacles#spear-throw-and-traverse
Spear throw and traverse walls. Two skill obstacles that cost the most penalties. Traverse wall: Keep hips close to the wall, arms straight, and move feet first. Use the bottom ledge for your feet whenever possible. 

### Grip trainers & hang boards
Source: https://obstaclecourseracing.co.uk/gear
Grip trainers & hang boards (Training aids). Fingerboards and grip trainers to build forearm endurance at home. Link: https://www.decathlon.co.uk/search?Ntt=hangboard

### Doorway pull-up bar
Source: https://obstaclecourseracing.co.uk/gear
Doorway pull-up bar (Training aids). The cheapest way to train dead hangs and pull-ups daily. Link: https://www.decathlon.co.uk/search?Ntt=pull%20up%20bar

### Climbing rope
Source: https://obstaclecourseracing.co.uk/gear
Climbing rope (Training aids). A thick training rope for J-hook and rope-climb practice. Link: https://www.roguefitness.com/rogue-climbing-ropes

### Grip holds (cannonballs, nunchucks)
Source: https://obstaclecourseracing.co.uk/gear
Grip holds (cannonballs, nunchucks) (Training aids). Hanging holds that mimic the rig obstacles used in races. Link: https://www.amazon.co.uk/s?k=ocr+grip+holds

### Sandbag
Source: https://obstaclecourseracing.co.uk/gear
Sandbag (Equipment). Fillable sandbag for carry and strength training. Link: https://www.roguefitness.com/sandbags

### Kettlebells
Source: https://obstaclecourseracing.co.uk/gear
Kettlebells (Equipment). For swings, carries and grip strength. Link: https://www.decathlon.co.uk/search?Ntt=kettlebell

### Weighted vest
Source: https://obstaclecourseracing.co.uk/gear
Weighted vest (Equipment). Adds load to hill walks and runs to simulate carries. Link: https://www.amazon.co.uk/s?k=weighted+vest

### GPS sports watch
Source: https://obstaclecourseracing.co.uk/gear
GPS sports watch (Gadgets & tech). Tracks pace, elevation and heart rate. Look for strong water resistance and long battery life. Link: https://www.garmin.com/en-GB/c/wearables-smartwatches/

### Multi-sport watch (COROS)
Source: https://obstaclecourseracing.co.uk/gear
Multi-sport watch (COROS) (Gadgets & tech). Long-battery alternative popular with trail and OCR racers. Link: https://coros.com/

### Heart-rate chest strap
Source: https://obstaclecourseracing.co.uk/gear
Heart-rate chest strap (Gadgets & tech). More accurate heart-rate data for interval training. Link: https://www.polar.com/en/sensors

### Inov-8 trail shoes
Source: https://obstaclecourseracing.co.uk/gear
Inov-8 trail shoes (Apparel). Aggressive lugs for grip in deep mud; long-standing favourite with UK racers. Link: https://www.inov-8.com/

### Salomon trail shoes
Source: https://obstaclecourseracing.co.uk/gear
Salomon trail shoes (Apparel). Grippy trail shoes with secure lacing that stays tight in mud. Link: https://www.salomon.com/en-gb

### VJ Sport shoes
Source: https://obstaclecourseracing.co.uk/gear
VJ Sport shoes (Apparel). Finnish brand known for exceptional grip on wet rock and obstacles. Link: https://vjshoes.com/

### Compression wear
Source: https://obstaclecourseracing.co.uk/gear
Compression wear (Apparel). Tight-fitting tops and leggings that don't hold water or snag on wire. Link: https://www.decathlon.co.uk/search?Ntt=compression

### Thermal layers & gloves
Source: https://obstaclecourseracing.co.uk/gear
Thermal layers & gloves (Apparel). For winter races: thin neoprene or thermal layers help in cold water. Link: https://www.decathlon.co.uk/search?Ntt=neoprene%20gloves