How to Boost Your Whole Body Strength and Endurance to Finish an Obstacle Course Run in 12 Weeks

Obstacle races involve a variety of activities in each race which present complex physical challenges that are super fun but at the same time require adequate preparation to achieve their full benefit.

You don’t need to be a veteran athlete, but prior preparation and training will largely determine your overall performance in the races.

You need to have stretchable endurance so that you can breathe during the race and have as much fun as possible.

To enjoy the entire event and not just survive it you need to on a few areas such as endurance and strength.

Strength training

During the race, you will encounter obstacles that require massive strength, such as pushing logs and rocks and jumping through walls.

It is, therefore, important to work on both your upper and lower body strength since the lack of adequate strength will cause a challenge to pass even the simplest of the obstacles.

The best way to boost your whole body strength is by doing body weight exercises like push-ups, burpees, pull ups, squats and triceps dips. These exercises will boost your core strength and help to improve your balance.

Kettlebell exercises help to improve your grip so that you can tackle rope climbing and monkey bars obstacles during the race. The goal is to assist you manage your body weight and be as light as possible yet powerful.

Apart from running, you should also practice pull-ups on a regular basis to improve your upper body strength.

Pull ups are essential for obstacles like rope climbing and other challenges that require a lot of strength to push against gravity.

You can also incorporate squats and lunges to help improve lower body strength for running and also improve your stability levels.

Endurance training

You can boost endurance by doing a lot of low-intensity races over a stretched period. To handle the intense obstacles you will need to train your body before you handle similar challenges.

I would recommend having a long run each week until you are comfortable to run longer distances. If you can finish longer distances easily then, the shorter distances won’t be such a struggle, and you will emerge on the top.

The more you adapt to complex intensive workouts the more you’ll be competitive on the main.


Sprints and running in general boosts cardiovascular fitness. Moreover, in most races you will run about 5 to 20km therefore running should be a critical part of your training.

Combining sprints with strength training will go a long way to increasing your stamina and whole body strength. Sprints will also help you to recover faster between different obstacles and help increase your speed.

High-intensity sprints and climbing hills 2-3 days each week in the course of the training will equip you with endurance to complete the majority of the obstacles.

Training for an obstacle race is a fun way to get in shape and prepare for the challenges ahead.

Whether you are searching for a stress outlet or a fitness boost, you are sure to benefit from the feeling of accomplishment that comes with achieving a new and unique goal.

Do you want to boost your whole body strength and endurance before the race?

Sign up today for the Challenge up Your Mind and Body Program to get comprehensive guidance and secure your victory!


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