ONE RUN IS NEVER ENOUGH!

issue 10

IT’S OCRWC
TIME

6 Steps to Worlds Success P08

inov-8 Official OCRWC Footwear P33

Races · Health · Clothing & Kit · Footwear · News... Photo: Harm Dommisse
 BESPOKE OCR KIT
DELIVERED IN 3 WEEKS

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OFFICIAL SUPPLIER TO
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 issue 10
CONTENTS & COMMENTS

CONTENTS
14 News Top Picks & Competitions
EDITOR’S WORD
18 Race: OCRWC 6 steps to success You might notice a recurring theme in this issue, anyone would
10 Race: Motivation Striving for more
think there was a big race going on!
12 Health: Race Recovery What to eat
14 Health: Training Recovery
Post training
18  Kit: Review Garmin fēnix® 5 Plus
22 Footwear: Review Tom Wilson tries
Asics Gel-Nimbus 20 Platinum’s
25 Race: Training OCR training methods
28 Health: Nutrition Education
30 Race: Top Races OCRM’s pick But, it’s not all about the World Championships is it? Actually,
31 Race: Top Suppliers OCRM’s pick yes it is, whether you’re competing or not, let’s get behind this
33 Footwear: OCR WC The official shoe
wonderful sport and these amazing athletes and encourage
34 Footwear: Review Angela Berquez
tests inov-8’s Trailtalon 235 our friends to get involved, after all, it’s more fun with friends. 
36 OCRWC: Charity Youth Sport Trust
So, what can you expect from this issue? Well, you’ll just have
38 Race: Social Media
to read it and see. Although I would encourage you to pay
41 Race: Schedule
Key Race Dates particular attention to Scotty PT’s article entitled The 6 Steps to
42 Race: OMR Race Success. This issue also features some brilliant advice from our
Team Say hello contributing nutritionist Joanne so take notes reading those. 

As always, we’ve some competitions in this issue, be sure to

Please send your stories, race reviews to keep your eye out for those too. 
info@obstaclemudrunner.co.uk we might feature them
Finally, if you are visiting the 2018 World Championships we’d
Share Obstacle Mud Runner love you to pop by and say hi. (We’re the red gazebo) 
This magazine isn’t just for you lot, but for your friends too. So, once
you’re done with this magazine, offer it to a friend. It might just be the
From all of us here, keep safe, race lots and keep smiling.
thing they are missing in their life and they may decide to join you. (Besides, it’s nearly Christmas!!)

Obstacle Mud Runner Magazine WHY NOT SUBSCRIBE TO Much love.

Editor – Donna Jenner-Hall ENSURE YOU GET YOUR COPY AS Donna – Editor Follow us on Social Media:
07730 252228 • donna@obstaclemudrunner.co.uk SOON AS IT’S PUBLISHED. OMRmagazine
Publisher – Martin Hall Go to www.obstaclemudrunner.co.uk and
07824 552116 • martin@obstaclemudrunner.co.uk click SUBSCRIBE.
@omrmagazine
Contributing Editors –
Elly Rees, Graham Roberts, Sam Winkworth, @omrmagazine
Joanne Jackson, Scotty PT
Obstacle Mud Runner is a freely distributed publication across the UK. Contributing Editors
opinions expressed within Obstacle Mud Runner Magazine are not necessarily those of the
Publishers. Obstacle Mud Runner Magazine accept no responsibility for those comments.
No part of the publication may be produced without prior permission from Obstacle Mud Runner *By entering our competitions, you agree for your details
magazine. © 2018 Obstacle Mud Runner Magazine. to be shared with the Race Director of the event you have
entered. Details will not be passed on to any other 3rd party.
Write to us at: OMR, 11 Hurst Way, Sevenoaks, Kent. TN13 1QN. • Company number 10136265

USE CODE

20% OFF MUDDY20

01732 567890
01234 452404 173
For Elite Atheletes to Fun Runners

LEGACYSPORTSWEAR.CO.UK
 NEWS : TOP PICKS
races/footwear/clothing/nutrition/gossip

fēnix 5 Nuts Nuts Nuts Nuts Nuts

2 FREE entries up for grabs here. Choose from 1/2/3/4
This seems like the crème de la crème
laps for Winter Nuts 2019.
of fitness trackers. And check out this
beauty, seems too nice to submerge To enter: We know you’re already totally NUTS but tell us why you
in mud! think you should win and who you would take with you. Be as
There’s not much this watch imaginative as you like.
doesn’t do. With features you’d Email us at the usual competition email:
expect such as time/date, GPS time info@obstaclemudrunner.co.uk
sync, alarm clock, timer, stopwatch, Competition will be posted online also and winners will be chosen
GPS, blue-tooth connectivity, on 10th November 2018. GOOD LUCK.
smartphone compatibility, music
storage but up to a whopping 500
songs, step counter, floors climbed,
intensity minutes, calories burned, sleep
tracker, the list goes on. Plus other features
which you simply wouldn’t expect from your
average GPS tracker, but then again, this isn’t that! Features include
sunrise/sunset times, compass, thermometer, downloadable watch faces,
text response, weather, calendar, fitness age and all-day stress tracking.
And that lot is just some of what this incredible piece of equipment does.
Priced at £749.99 for the 5S Plus and available at www.garmin.com
Oh come on, it’s nearly Christmas... See pages 30-31 for our in-depth review

Speedcross 5 coming next year OCR Buddy.

The one stop “must have” app for all your race diary dates in the
Watch this space UK and around the world.Simply use the
drop down boxes to filter your search

Your Medal, Your way criteria and BOOM, a list of races straight
to your phone or tablet. How easy is that?
Our small family run company provide For more information visit the app store
bespoke metal products designed and and search “OCR Buddy” or go to the
manufactured by us to bring a unique website www.ocrbuddy.com
touch to your medal display. 
Our range includes:
a healthy food delivery & catering service available all over the UK. 2017 OCR World Champion Lindsay Webster offers us her top tip.
n Shelf medal hangers
ls that are suitable for absolutely everyone. Our focus is to bring healthy eating into You are not there to win, or to beat any particular person.
n Box medal hangers
he hassle… just simple, balanced, healthy Proper Meals delivered to your door.
n Flat medal hangers Your job is just to do the best YOU have that day.
Standard
nOCR
s introduced to the world medal hangers
by Robin French & after a very productive 2018 Proper Don’t let anyone else dictate your pace.
eady to bring healthy, meat & vegan options to OCR events.
Email: dmsoriginal@hotmail.com for info and to discus your bespoke medal hanger. Race your own race!

ces Catering/Event services

Proper Meals is a healthy food delivery & catering service available all over the UK.
day ● Fresh hot homemade food being served
Supplying tasty, homemade meals that are suitable for absolutely everyone. Our focus is to bring healthy eating into
rs & snacks throughout
pescitarien options ●
people’s lifestyles without the hassle… just simple, balanced, healthy Proper Meals delivered to your door.
Our signature Meat & Vegan Chilli pot
n with all meals ● Healthy homemade snacks (vegan options
Proper Meals owner Ant Walker was introduced to the OCR world by Robin French & after a very productive 2018
available)
week ●
Proper Meals is ready to bring healthy, meat & vegan options to OCR events.
Our helpful & fun team will be on site at all
h meals all over the times
Food Delivery Services Catering/Event Services
• Your choice of 1-5 meals a day •F  resh hot homemade food being served
• Breakfasts, lunches, dinners & snacks throughout
To view our meal prep menu & to order please email
• Meat, vegetarian, vegan & pescitarien options • Our signature Meat & Vegan Chilli pot
propermeals9@gmail.com
• Calorie & macro breakdown with all meals • Healthy homemade snacks (vegan options
• Macro specific meal plans available)
• Over 10 meal options each week • Our helpful & fun team will be on site at
• 2 deliveries a week of fresh meals all over the UK all times

To view our meal prep menu & to order please email propermeals9@gmail.com

4 obstaclemudrunner.co.uk
For Elite Atheletes to Fun Runners
 NEWS : TOP PICKS
races/footwear/clothing/nutrition/gossip

Save your hands

with WOD and Done
and us
The thinnest hand protection around without the
loss of grip.
These single use, easy to use, adhesive
hand protectors will be available at our stand
at the OCR World Championships and on our
website after the event.
If you’re attending the event, can you afford to rip skin on the
first day? Come and find us or email us to reserve yours
donna@obstaclemudrunner.co.uk

Feel Strong Fancy running over to the DARK SIDE?

Shelley Baker’s Muscle We have a whopping 5, YES 5 **FREE** entries to give away thanks to
Gel™ is an all-natural blend Maverick Race.
of soothing oils in an easily The Maverick Silva Dark Series Dorset takes place on 8th December 2018
absorbed base gel for treating at Sika Trail Bere Road, Coldharbour, Wareham BH20 7PE.
sore and overworked muscles. To be in with a chance to win 1 entry, simply like our Facebook page
It may also help prepare (pop “Obstacle Mud Runner Magazine” in the search box) so you get our
muscles before a sporting or notifications and keep an eye out when we run the competition online.
strenuous activity and may It’s that easy, yes really.
alleviate pain and soreness For more information visit www.maverick-race.com
after an injury or over exertion.
www.aromatictherapy.co.uk

It’s getting colder chaps Wreck Bags are now available

As much as we all love winter races…do you
struggle to get warm afterwards? in the UK 
These mens thermal leggings can be worn
during exercise but would be perfect post race 10% discount for all athletes
under your clothes. The super-soft brushed inner
face of the fabric will keep the heat in ensuring you’re
attending OCRWC.
warm. The 4-way stretch gives good freedom of
movement. Available in a selection of colours. Go to www.wreckbag.com to
For more information visit www.subsports.co.uk  order yours today!
Use code OMR30 for 30% off.

TREK Chunks are deliciously For more info:

Ally 07535 633888 or email:
different wreckbaguk@gmail.com 
Instead of relying on
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syrups, TREK Chunks are
packed with a precise cold-
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wholefoods, delivering
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With 12g protein and
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grazing, hunger on-the-go
and interval fuelling. What’s
more, TREK Protein Energy Chunks are vegan, gluten free
and 1 of your 5 a day too! www.naturalbalancefoods.co.uk

01732 452404 5
For Elite Atheletes to Fun Runners
NEWS : TOP PICKS
races/footwear/clothing/nutrition/gossip
Scarefest for FREE!
Here we have 2 entries up for grabs for Zeus
HALLOWEEN race on 27th October.
Simply send us your scary faces when
the competition goes live on facebook.
Some might say ZEUS is the greatest
Halloween OCR in the UK. It’s suitable for all
the family from 6yrs up.
Come for fun and dress accordingly in
your Halloween best for this 7km fun filled
course with giant slide, foam machine,
coloured paint and over 60 obstacles.
Entry closes 20th October 2018.
www.zeusraces.run for more info.
6 obstaclemudrunner.co.uk
Cold Compression Top
from Sub Sports
Feeling the chill? Grab your Sub Sports Cold
Thermal top – great for those who feel the
chill while training or racing.
This close fitting compression layer with
brushed internal fibres will keep your body
warm and toasty. Designed with a v-neck
to contour your bust for the ladies, this
product offers true compression and will
always be smaller than your body when you
take it out of the pack. Upon wearing it, it
will stretch to fit. If you prefer a slightly less
compressive fit,
then try moving
up a size.  increase blood sugar levels, followed by 1-2
Go to www.
subsports.co.uk 
for all your winter
kit needs.
Use OMR30 for
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For Elite Atheletes to Fun Runners
Clif Shot Bloks
These energy chews are semi-solid, easy-to-
chew sources of carbohydrates – your body’s
preferred source of fuel during activity.
Primarily used by performance athletes
– cyclists, runners, mountain bikers,
triathletes, adventure racers, etc..
Half a packet of CLIF SHOT BLOKS can
be eaten 15 minutes prior to activity to
packets per hour during activity.
www.clifbar.co.uk
It’ll be
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More Mile Hi Viz
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Sleeve Top is your go-to top for comfort
and performance. The lightweight, sweat-
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an athletic fit to allow a full range of motion.
Reflective elements ensure you are visible in
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Features:
• Lightweight and breathable – Technical
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• Versatile- High collar to lockout the cold
with ½ front zip for easy layering
• Athletic fit-Allows a great range of
movement
• Comfort-Thumb holes for extra comfort
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• Safety-Reflective elements around the zip
ensure you can be seen in low light
• Composition – 100% Polyester
RRP £19.99 .Sale price £13.00 plus an
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RACE : OCRWC
on your marks, get set...
6 Steps
to Worlds Success
And BREATHE… Chill out for a sec because most of your physical
training is pretty much done now.
However, there are still things you can do to make sure
you are as prepped as possible and give yourself a
big advantage out on the course. Check out the steps
below:
1 PRE-RIG
Pre-Rigging is a game changer and gives you
such a big advantage when out on the course.
Becoming a master of Pre-Rigging takes a lot of
practice but even if this is your first time doing it you
From that will still gain so much from it. Without knowing it you
have been doing it already. From that moment you
moment you
signed up to the race you have been adapting your
signed up to the training to suit the demands of the course. You have
race you have been looking at things like distance of event, the
been adapting
terrain, considering whether age group or elite, what
obstacles likely to be there?.... etc. Once we have
your training started our ‘Pre-Rigging’ we should be able to work out
to suit the our other steps.
demands of the PRE – now until a few days before.
course P – Personal – What are your strengths/weaknesses.
How can you maximise your strengths and reduce
your weaknesses on that course in front of you to get
you round as quickly and efficiently as possible?
R – Recon – Dive into every little detail. Do your
research online, find out info from other competitors,
look at past Worlds and Nuclear events. What are
the Rules? Will there be traffic on the course? Is it
likely to be wet? How long will I be out there for? What
obstacles are there going to be? What is the terrain
like? Just to list a few things.
E – Evaluation – Now you have done your RECON and
looked at your PERSONAL Strengths and weaknesses
you can EVALUATE and start to build your race plan!
You need a race plan that can be adapted but you
should have 80% of it done by 2-3 days prior to event.
Rig – a few days out to the start line.
R – Reassess – You have done everything you can to
get as a clear a picture as possible prior to turning up
at the event but it is not until you are there that you
can put the final touches into place. You are now at
the venue. You can see and get a feel for the course.
Walk the course as much as you can and get doing
the ‘PRE’ section all over again. Check out the key
8 obstaclemudrunner.co.uk
For Elite Atheletes to Fun Runners
obstacles, make sure you know how to do them.
Where can you push harder? Where do you need to
hold back? Look over the rules per obstacle. Make
sure you take a good rucksack with Warm/Waterproof
Clothing, Food, Water etc as you may be out there
longer than planned during this stage. (not the race)
I – Individual – You need to make sure that everything
that you have done to this point has been tailored for
you. There will be lots of opinions but no one knows
you better than you do. Create a race plan for you, not
someone else.
G – Go, Go, Go!! Get out there and get it done! Do what
you know and not what you don’t. Race Smart – Race
Easy.
2 CLOTHING/FOOTWEAR – What to wear? Lots of
factors will determine your choice of clothing.
Look at things like the weather, length of race,
terrain, time you will be out there for, what has worked
for you before, is there water/mud on course? You
should have a whole load of experience in this as you
have probably already done a wide variety of events.
Make sure that whatever you go with has been worn
and tested. Do not be that doughnut who wears brand
new shoes for the event. Listen to advice but ultimately
you will know what is best from past experiences.
3 NUTRITION – Those who have followed me for
a while will know that I am always banging on
about NUTRITION being key and I am still right!
Make sure you are fuelled for the race. Similarly with
clothing this would have been tested at other events
and you should know what works for you. Look at foods
leading up to race day (especially the day before). If
you are travelling then don’t leave things to chance.
Do your research of restaurants that work for you and You don’t want
if you can’t find anything prep it and take it with you. to be raiding
Now is not the time to chance stuff. Food for the day
the local
wants to be planned and prepped ready for race day.
You need to look at factors such as distance of race, B.P garage
estimated time you will be out on course, weather, as searching for
well as your personal requirements. Will you need fuel
for out on the course? If so then make sure you have it
gels!
before travelling here. You don’t want to be raiding the
local B.P garage searching for gels (They won’t have
them).
 RACE : OCRWC

Are you multi eventing? Get your post-race nutrition
sorted. Don’t leave it to chance that the food stall
you like will still have what you want when you are
This is finished. Take food with you and then you have a
a World choice. Replenishing the body is essential! If you’re
Championship also competing the next day then remember that
any post-race nutrition will also double up as your
and your pre-race fuel for the next day so bear that in mind.
warm up Your recovery needs all the help it can get so choose
needs to be
wisely.
one that
matches that
4 WARM UP – This is a World Championship and
your warm up needs to be one that matches
that. Plan your warm up in advance and
practice it. Don’t expect someone to be there to run
you through one at the start line because there won’t
be one. You’re on your own!
Make sure it includes big, full body movements
and switches on the key muscles. In my experience
people focus solely on the lower body and forget the
upper body. If you fail with lower body your run turns
into a walk. If you fail with your upper body you are
back to the retry lane. Remember to keep warm right
up until the start. If you can keep a jumper on until
a few mins before you where you can pass out to a
spectator then that would be ideal.
than one set if you’re racing more than once.
Take extra kit, you can never have too much. The
weather here is very changeable and you simply need
to be prepared for all eventualities. Include things
like: a spare pair of laces, tape for hands and your
pumice stone. This takes off so much pressure and
enables you to sit back and enjoy whilst everyone else
is stressing.
6 ENJOY! For 99% of participants you are
amateur athletes. You have other day jobs and
life will go on after the champs. This is your
hobby and one that you love. The OCRWC will be an
This is your
incredible experience. Don’t get so caught up that hobby and one
you don’t get a chance to take it all in. Step back and that you love.
embrace.
The OCRWC
From myself and the Road2World’s Team we would will be an
like to wish you the very best of luck. Coach Tony and
incredible
myself will be out on the course, coaching, supporting
and assisting where possible. We plan to do a walk experience
around on Thursday for those who can make it. Zumba
will be busy racing!
GOOD LUCK – SCOTTY PT

5 PREPARATION – Fail to Prepare and Prepare

to Fail…You have heard it before and it still
applies now! Get Prepped! You need your
race kit ready one week before – trust me. Who has
gone to pack bags and can’t find something or an
item is faulty. This gives you enough time to get a
replacement. Make sure everything has been thought
of. Do a quick tick sheet the weekend before and tick
it off as you get it done. Remember you’ll need more

01732 452404 9
For Elite Atheletes to Fun Runners
 RACE : MOTIVATION
the drive to achieve

Why do we always
strive for more?
Have you ever wondered why we are always looking for more in this
sport of OCR?
Whether it be new obstacles, longer distances, new
environments to race in, more goodies at the end of
a race, we always seem to be asking for more of the
experience we invest in.
There often seems to be an underlying drive to
Graham Roberts increase the level of what we do or receive from our
efforts.
Performance Coach
and Behavioural So where does this come from?
Change Consultant Jaak Panskepp, an Estonian neuroscientist and
at Ispire Motivational psychobiologist, argues that there are seven core
Coaching Ltd, gives instincts in the human brain – anger, fear, panic-grief,
us an insight into a pleasure/lust, play, maternal care and seeking – with
seeking being the most important. He proposes that all
world. I think most of
mammals have this seeking system, which is closely
us can relate. bound to the dopamine neurotransmitter that controls
the brain’s reward and pleasure centre, as well as
movement.
motivational
coaching
Therefore, when we pursue an activity for the first
time, or have a new experience in an already familiar
arena, dopamine is released…we enjoy the feeling…
and subsequently we want more.
However, with familiarity comes a lowering in the level
of dopamine released. As we repeat an experience,
our brains recognise and react to a lot less information
as to what is going on in that moment, so our
dopamine response is not triggered to the same extent.
But, knowing that achieving something gives a great
feeling is our bodies way of saying that it craves that
dopamine response, and the sensations of reward
and positive emotion that come with it. So, to get more
of that sensation, we make the challenge harder for
ourselves, or seek more reward.
A simple way to demonstrate this is the response we
observe in children when they get a new toy. Elation,
smiles, raised energy levels. But over time, that toy
doesn’t trigger quite the same response as it did at
first, until eventually there is a request/plea/tantrum for
another new toy.
So what’s this got to do with the price of bacon, or
more importantly if you’re reading OMR, us as athletes?
Simply, know that this is going on inside. You can’t do
much about it, and why should you?
The drive to achieve more and experience the
sensation of reward that comes with it is healthy. It’s
never going to stop because your brain subconsciously
wants more of it.
If it’s a new sporting challenge, a new level of difficulty,
a faster time that requires more effort to achieve, or a
complete change in trajectory to learn a new skill or
capability. As long as you are pursuing something, you
are satisfying a part of you that is curious, enlightening
and ultimately rewarding in a variety of ways.

We make the
challenge
harder for
ourselves, or
seek more
reward

10 obstaclemudrunner.co.uk
For Elite Atheletes to Fun Runners
 2019 RACE CALENDAR

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4 & 5 MAY 25 & 26 MAY 13 & 14 JULY
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HEALTH : RACE RECOVERY
you’ve raced – now what?
Obstacle Course Racing
What to Eat for Recovery
Obstacle course racing entails a full body workout,
requiring agility, power, and strength. How can you
help your body to recover from events and training
using food?
You have reached the end of the race, crossed the
finish-line and feel elated! Meanwhile your muscle-
glycogen is depleted, and increased cortisol levels
Joanne Jackson are beginning to break down muscle tissue (known
BSc, mBANT,
CNHC reg, as a catabolic state). The only way to reverse this is to
consume a quickly digestible post-workout food.
Protein from food is needed to build and repair
muscle and carbohydrate to replenish muscle
glycogen. The surge of carbohydrates and amino
acids from a quickly digested meal causes an insulin
spike that puts nutrients into the muscle cells.
Post-race Recovery Suggestions
These should be consumed within 30 minutes of
finishing. These are portable snack options that can
be carried in your kit bag to be readily available and
enjoyed at the end of the race.
n Water – At least 1 litre of water is required to
continue hydration after the race.
n Fruit snack – 100 calories. A banana is an excellent
fruit providing immediate carbohydrate and
potassium to aid re-hydration.
Meal One – 400 calories
A liquid-based meal containing dairy will contain
all three macronutrients (protein, carbs and fat),
vitamin and minerals including the electrolytes lost
through sweat, and fluid. In cold weather or when
you are feeling wet and muddy it may be preferable
to consume warm meals – a hot, nourishing, nutrient
rich soup would be an ideal immediate recovery
meal. Ideally homemade and taken with you in a
good Thermos.
Example: Butternut squash soup with yoghurt (should
be consumed within 60 minutes of finishing).
12
For Elite Atheletes to Fun Runners
Meal Two – 600 calories
Aim for a meal consisting of foods containing 70%
carbs, 15% protein and 15% fat. This is ideal for
recovery. Eating a high glycaemic load (fast releasing Eating a high
energy) carbohydrate-based food aids glycogen
replenishment (the stored energy in muscles and glycaemic load
liver), protein for muscle repair and fat for fatty acid carbohydrate-
replacement. Accompanied with fruit and vegetables
based food
containing vitamins and minerals will help cells to
recover and repair. aids glycogen
Example: Burrito – a tortilla wrap containing a
replenishment
con carne style chicken/beef, beans, and salad,
consumed 2 hours after Meal One. This could be
prepped beforehand for when you get home.
Meal Three – 900 calories
A third meal of 900 calories with higher emphasis
on reducing inflammation through omega 3 fatty
acids such as those found in oily fish and flax seeds,
which also contains easily digestible protein and
encouraging cell repair through antioxidant-rich
vegetables.
Example: Poached salmon with a nut and seed crust
served with sweet potato and broccoli.
Joanne Jackson BSc, mBANT, CNHC reg, is a
Cardiff-based nutritional therapist dedicated
to identifying and addressing the root causes
of illness through Functional medicine. Using
nutrition and lifestyle strategies the health of body
systems is supported, and performance-based
nutrition is then applied.
Contact: Joanne Jackson, Nutritional Therapist,
Whole Nutrition www.whole-nutrition.co.uk
or email: joanne@whole-nutrition.co.uk
or call: 07970 227037
obstaclemudrunner.co.uk
30% O FF
DI S CO UNT CODE
O M R30

Ge t y o u r kit on! Compr ession base layers ideal f or OCR

O M R3 0
E N TE R DIS CO UN T C O D E

www.sub spo r t s. c o . u k
01732 452404 13
For Elite Atheletes to Fun Runners

Terms & Conditions: Discount code only valid on full price items and cannot be used in conjunction with any other offer.
 HEALTH : TRAINING RECOVERY
and you’ve trained – now what?
Post training recovery food
Ensure that you consume protein with carbs in a ratio
of 1 protein:2 carbs (for example, for a 68 kg person,
54 g Carbs, 27 g Protein) as soon as you can after
exercise in order to optimise recovery. Wait a few
hours before consuming fat as it inhibits carbohydrate
absorption. If you are training twice a day, this
process is essential to make the most of the second
session. The range of nutrient intakes are large to take
Joanne Jackson account of different training intensities; the harder the
BSc, mBANT, training, the more you need.
CNHC reg,
Following training, if it is not a meal time have a
recovery drink combining foods containing protein
and carbohydrate to improve glycogen replenishment,
recovery and protein synthesis. Blend up some quality
protein powder or ground nuts/seeds, with fruit juice
or milk/milk substitute, fruit (e.g. berries or banana)
to make a recovery smoothie. For added omega-3
you could also add hemp or flaxseed oil, and for
antioxidant support powdered greens or fruit powders
(available in a health food shop).
Other options include, a vegan smoothie made with:
1 cup of chopped kale (stems removed), 1 cup non-
dairy milk, 1 frozen banana (sliced), a small piece of
fresh ginger (optional), 1 tbsp. almond butter, 1 tbsp.
flaxseed oil, 1 tbsp. agave nectar (optional; another
sweetener can be substituted), 1 scoop vegan vanilla-
flavoured protein powder. Place the kale and non-
dairy milk in a blender and blend until smooth.
Add the remaining ingredients and blend until
completely smooth.
Contact:
Joanne Jackson,
Nutritional Therapist,
Whole Nutrition
www.whole-nutrition.
co.uk
or email:
joanne@whole-
nutrition.co.uk
or call: 07970 227037
14
For Elite Atheletes to Fun Runners
If it is a meal time, consume foods rich in protein
with some carbohydrate, i.e. a meat/ beans/pulses
with whole grains, root vegetables or squash.
Don’t forget to also plan your pre-race/pre-training
nutrition and hydration. It is essential that you have
enough energy to fuel your workouts. Having a good
muscle-glycogen concentration will allow optimal
intensity and achieve a greater performance. A
low muscle-glycogen concentration leads to early
fatigue, reduced training intensity and sub optimal
performance.
The best way to obtain glycogen is from complex
carbohydrates. Consuming foods containing
protein as well as carbohydrates before training
can significantly increase the amount of protein the
muscles absorb during the workout and over the
next few hours. This is significant because the more
amino acids the body retains, the greater the speed of
recovery and growth of muscle.
Nutrition plans are not an exact science, and you
may need some flexibility depending on how you feel,
weather conditions and pace. Different length races
require different types and amounts of training as
well as varying nutritional requirements. Tweak your The range
nutritional intake in training until you find a nutritional of nutrient
balance that satisfies your body’s needs.
intakes are
Good luck with your next race! large to take
account of
different
training
intensities;
the harder
the training,
the more you
need
obstaclemudrunner.co.uk
 RACE : TRAINING

01732 452404 15
For Elite Atheletes to Fun Runners
KIT : REVIEW
the next generation is here
Garmin debuts ®
the fenix 5 Plus
...and adds maps, music, Garmin Pay™ and wrist-based Pulse Ox to its
premium multisport GPS watch series
The fēnix 5 Plus series, is the next generation
of GPS multisport watches with built-in routable
topographical maps, storage for music playlists,
Garmin Pay™ contactless payment ready solution and
wrist-based Pulse Ox Acclimation1 for blood oxygen
saturation awareness.
Like other fēnix 5 watches, the fēnix 5S Plus, fēnix
5 Plus and fēnix 5X Plus are built for athletes and
adventures of all sizes. These rugged, yet premium
crafted watches, range in size from 42-51mm and all
boast a bright, sunlight readable display. The fēnix
5S Plus features a 1.2-inch display, which is almost
a 20% increase over the fēnix 5S, meaning users
don’t have to sacrifice screen size for a watch fit for
smaller wrists.
New features
The fēnix 5X Plus is Garmin’s first wearable to offer
a wrist-based Pulse Ox sensor for blood oxygen
saturation awareness. The Pulse Ox Acclimation
sensor can be utilized to keep the user aware of their
blood oxygen saturation levels, which helps to stay
safe when adjusting to higher altitudes. On strenuous
climbs, the user can stop and take a reading of
their body’s oxygen levels to assess how well they’re
adjusting to the thinner air.
Pulse Ox “We are thrilled to bring exciting new features to our
most popular outdoor GPS wearable series,” said
Martin Resch, Senior Product Manager Outdoor
EMEA. “We’ve added some of our most sought-after
features like built-in mapping, music and contactless
payments to each new model in the fēnix 5 Plus
series, and with the introduction of the Pulse Ox
feature in the fēnix 5X Plus, our customers can now
18
For Elite Atheletes to Fun Runners
®
have more confidence taking their adventures to
even greater heights.”
Featuring wrist-based heart rate and all of the
multisport and smart connectivity features of the
previous fēnix 5 models, each of the watches in
the Plus series will also include built-in map data
optimized for at-a-glance navigation and location
tracking. These maps can be used with the round-
trip course creator that allows runners and cyclists
to enter a distance they would like to run or ride,
then select a route from a list of appropriate courses
to choose from. First introduced in our premium Mapping
cycling computers, the Trendline™ popularity
routing feature will use Garmin Connect™ data to
help users find and follow the best trails and running
routes based on billions of miles logged by previous
Garmin users. Runners can feel more comfortable
knowing they are following a trail that is popular with
other runners in the area.
Playlists and paying
The fēnix 5S Plus, fēnix 5 Plus, and fēnix 5X Plus
will also allow you to listen to your favourite playlist,
without needing your phone. It allows on-device
music storage of up to 500 songs and to download
obstaclemudrunner.co.uk

offline playlists from select music streaming services2
like iHeartRadio, Deezer, and more, or transfer
music from a computer directly to the watch. Once
the playlist is loaded, simply pair the device with
compatible Bluetooth® headphones (sold separately)
and start listening. All sizes of the Plus series will also
include Garmin Pay, a contactless payment solution3,
meaning fēnix Plus wearers can leave their cash
and credit cards at home, but still be able to grab a
beverage or bite after a long day on the mountain.
Utilizing their Garmin Pay wallet, users have the same
Garmin Pay
rewards and benefits of the physical cards, with the
convenience of having them right on the wrist.
ClimbPro
For ambitious athletes, the fēnix 5 Plus features
ClimbPro, a new feature that allows trail runners
and cyclists who like to train in hilly areas, gain
better awareness of their environment and their
performance during climbs. ClimbPro analyses
the elevation profile of a course and detects all
relevant climb sections. During the ride or race,
the athlete knows, at any time, how far he or she
is from the next climb and how hard the climb
will be. The feature shows the average incline, the
distance and the remaining elevation to climb, so
that athletes can gauge how best to manage their
power. On top of this, each fēnix 5 Plus model is
packed with sophisticated training features to help
monitor form and performance. Users can tap into
physiological metrics, running dynamics and more
to track workout stats, measure progress and fine-
tune form. Training status automatically evaluates
recent exercise history to let users know if they’re
overtraining, maintaining or peaking.
Customisable interface
The fēnix 5 Plus series are Connect IQ compatible,
so users customize their watch with widgets, data
fields, watch faces and apps. When paired with a
compatible smartphone4, users can get call, text and
email notifications right on their wrist. Additionally,
For decades, Garmin has pioneered new GPS
navigation and wireless devices and applications
that are designed for people who live an active
lifestyle. Garmin serves five primary business
units, including automotive, aviation, fitness,
marine, and outdoor recreation. For more
information, follow us at facebook.com/garmin,
twitter.com/garmin, or youtube.com/garmin.
01732 452404
For Elite Atheletes to Fun Runners
KIT : REVIEW
users can customize the look of their watch with
QuickFit® bands. Simply swap a silicone band for a
leather or titanium strap, no tools necessary. New
colours of the QuickFit bands have been added to
the Plus series including but not limited to frost blue,
seafoam, and solar flare orange.
Multi-network tracking
Every fēnix 5 Plus watch features multi-network
satellite reception, now including Galileo, to track in
more challenging environments than GPS alone. This
is particularly helpful when adventuring in places
QuickFit Bands
without a clear view of the sky like deep canyons or
urban environments.
Built to last
Constructed with premium-grade materials, the
fēnix 5 Plus series is built tough for challenging
environments. Available in two distinctive finishes,
users can choose between a PVD-coated stainless-
steel bezel with silicone watch band, or for a lighter
material, a high-performing titanium bezel version
with brushed titanium bracelet. Each version features
a full-colour Garmin Chroma Display with LED
backlighting to assure sunlight readability and is
water-rated to 100 meters5. The fēnix 5S Plus can get
up to 7 days in smartwatch mode and up to 4 hours
in GPS and Music mode;6 the fēnix 5 Plus can get up
to 10 days of battery life in smartwatch mode and 8
hours in GPS and Music mode; and the fēnix 5X Plus
can get up to 20 days of battery life in smartwatch
mode and 13 hours in GPS and Music mode. Users
can also take advantage of the UltraTrac™ power
saver mode to extend battery life even more.
 
The fēnix 5 Plus series has suggested retail prices
ranging from £599.99 to £999.99. To learn more,
visit garmin.com/fenix.
The fēnix 5 Plus series is the latest solution from
Garmin’s expanding outdoor segment, which
focuses on developing technologies and innovations
to enhance users’ outdoor experiences. Whether
hiking, hunting, trail running, mountain biking,
golfing, diving or using satellite communication,
Garmin outdoor devices are becoming essential
tools for outdoor enthusiasts of all levels. For more
information about Garmin’s other outdoor products
and services, go to http://www.garmin.com/outdoors,
www.garmin.blogs.com and http://twitter.com/garmin
1 This is not a medical device; see Garmin.com/ataccuracy. Pulse Ox
not available in all countries
2 May require premium subscription by a third-party music provider.
3 Available for supported cards from participating banks
4 When paired with compatible smartphone. See Garmin.com/ble for
more details.
5 See Garmin.com/waterrating for more details.
6 Depending on settings.
19
HEALTH & NUTRITION
think before you eat

ultimate
The XK Swimzi technical coat is fast gaining a reputation as being the best in its category.
It brings tangible benefits to OCR runners across the world, helping to retain core body
temperature and increase blood flow therefore aiding prerace preparation and a safer, faster
postrace recovery.

Waterproof / Windproof / Tough Outer Shell / Lightweight / Fully Taped Seams

/ Storm Flap / Velcro Cuffs / 2 Way Reversible YKK Zip / Quick Release Core
Lock System / Luxury Quick Dry Sherpa Fleece / Zipped Security Pocket /
Fully Machine Washable

JUNIOR SIZES: XS JNR / JNR £110 FREE UK delivery with every order over £100
SENIOR SIZES: S / M / L / XL £130 (see website for details)

20 obstaclemudrunner.co.uk
For Elite Atheletes to Fun Runners
 RACE : FITNESS
back by ‘popular’ demand

OCR
performance
Waterproof, windproof and fully machine washable.
Keep the weather out and your warmth in.

coat Rick Burgess ‘RAW OCR’

01732 452404 swimzi.com

For Elite Atheletes to Fun Runners

21
FOOTWEAR : REVIEW
Tom Wilson reviews...

Tried & Tested

Asics Gel-Nimbus
20 Platinum
We asked OMRM Race Team member Tom Wilson to review these rather lovely
trainers. No mud, no huge obstacles, just good old fashioned running

In celebration of the 20th anniversary of their Gel The 10mm of cushioning on the heel provides
Nimbus series, Asics have released the Gel Nimbus amazing support and it makes you feel like you are
20 and have included a limited edition platinum grey gliding effortlessly along the road. The Nimbus 20
style to the collection. weighs in lighter than its predecessor at 305g and
with the shoe being created with multiple levels of
The first thing I noticed about the Nimbus 20 was cushioning the Nimbus 20 are designed to protect
the striking colour combination of grey, silver and your feet, adding to this that the whole of the top of
white which not only have ASICs added for aesthetic the shoe is mesh which allows your feet to breathe.
reasons they’ve also added in reflective detailing
to the shoe. This is essential now we’re getting into The shoe is aimed at both neutral runners and Asics biggest
winter months with all the late night training runs that under-pronators, I’m a size 9 and I received these in
challenge will
I will be going on. a size 9 which were a perfect fit.
be to try and
The shoe itself is one of the most comfortable I have Product details improve these
ever worn, so much so that I now use them on a daily Weight: 305g 3M reflective
basis whether I’m walking the dog, doing rig training
near perfect
10mm heel drop Gender specific
or using them for what they’re actually designed for, Tailored fit cushioning shoes next time
which is of course running. Plush instep Women’s +3MM round
Protective AHAR rubber sponge
I’ve tested the shoes out on various running activities Superior ride outsole
from sprint training, longer runs and hill intervals with IGS AHAR heel plug
the shoes not letting me down once. I’ve definitely FluidRide midsole
put the shoes through their paces as I have been SpEVA foam top layer 20th anniversary
clocking up the miles in preparation for the OCRWCs FlyteFoam midsole Platinum edition
and there is still no sign of any wear or tear. bottom layer features:
SpEVA 45 lasting Electroplated heel
Ortholite X-40 sock liner counter
Rearfoot and forefoot gel Electroplated lace clip
External heel clutch TPU welded reflective
Guidance Trusstic Tiger stripes
Guidance line Anniversary sock liner
and lace tips
Extra white laces

22 obstaclemudrunner.co.uk
For Elite Atheletes to Fun Runners
Take up the challenge...

Book this legendary

mud & obstacle
race now!

- 14 October 2018 &

09 June 2019
- South of London
- 5km, 10km, 20km
- Sign up as a team and save
- Up to 135+ obstacles #getdirty
- Exciting kids run!
www.mudmonstersrun.co.uk
 Professional Event Medical
Ambulance & First Aid Services
Registered
• Event Medicine Specialists
• Vast experience covering OCR events
• National & European Coverage
• Industry best practice, purple guide, green
guide etc.
• Full risk assessments & medical plans, liaison
with SAG and local authority
• First Responders, Paramedics, Nurses & Doctors
• Full range of resources, including Ambulances,
Response Vehicles, 4x4’s, Cycles & Quad Bikes

Whether you are organising a small or large

OCR event, Rapid Response can build a
solution to keep your participants safe and
you compliant with your health and safety
requirements for medical cover.

Call: 01543 220 342

www.rapidresponsemedical.co.uk
2424 obstaclemudrunner.co.uk

What’s The Best Training
Method For OCR?
One quick search on the internet these days will have you believing that you need to be
doing running, bouldering, callisthenics, cross fit, HIIT, obstacle skills, olympic lifts &
movement based training in order to have any kind of hope in hitting your OCR goals.
Coaches, athletes & race ambassadors will tend
to have a biased opinion on this too based on who
they’ve studied with, what training protocols they’ve
been exposed to themselves and what they already
prescribe to their existing clients.
Whilst there’s no right or wrong answer here,
ultimately a training approach that allows you to grow
& develop as an athlete without getting injured or sick
should predominate over anything else.
Designing The Needs Analysis
Before we start looking at what the preferred training
methods for OCR are, it’s vitally important that a
needs analysis of both the athlete and the sport is
carried out. This is to identify what specific areas of
fitness and training that the athlete needs to focus on
in order to enhance their performance capabilities &
move them onto the next level of achievement.
Let’s first of all look at the sport. Obstacle course
racing as we already know, is an endurance based
sport that requires the athlete to have a good aerobic
capacity to cover a 15k classic distance & recover
quickly between obstacles, total body strength &
explosive power needed for those strength based
obstacles like walls & stairway to heavens & grip
endurance for grip intensive obstacles like low rigs,
high rigs and ring traverses etc. Primary movement
patterns like crawling, carrying, pulling, jumping &
climbing are also important too.
Obstacle racers need to be good all rounders so their
training requirements need to reflect this.
It’s also worth noting here that OCR is currently rife
with injuries at the moment and if an athlete has a
weakness somewhere in their body then it won’t be
long before OCR is going to find them out. Due to
the high physical demands of the sport, injuries like
back pain, knee pain, shin splints, shoulder pain,
wrist pain, elbow pain are all common injury sites
01732 452404
For Elite Atheletes to Fun Runners
RACE : TRAINING
finding the correct approach
that are cropping up more frequently now. I bet
physiotherapists and osteopaths are very happy that
OCR is the fastest growing mass sport in 2018!
Needs Analysis Of The Athlete
Before we start looking at how we should be training
for OCR, let’s consider the following:
Previous injuries/sickness – any previous injuries
or illnesses you’ve had in recent years are highly
significant as statistics unfortunately tell us that if
you’ve been injured in the past then it’s highly, highly
likely that you are going to get injured again in the
future. You’re high risk.
Basically if you can’t stay injury free for more than 3
months then that’s a problem, and if you keep getting
ill every time you up-level with your training then
that’s not normal either.
Training age/experience – you may have been running
or participating in OCR for the last 10 years but what’s
your strength & conditioning age? I’m not talking
about crossfit or bootcamp style workouts, I’m talking
about a proper structured strength & conditioning
plan that looks to get you faster & stronger over the
course of a season without injuring you?
If it’s 0-2 years then swallow your pride, you’re still a
beginner in the strength & conditioning world.
2-4 years and you’re an intermediate.
4 years plus and you’re ok to be doing advanced
stuff.
Time of season – what season is it? What races do
you want to target? as this will dictate what training
phase you’ll want to be in. Generally speaking the
closer you get to your event, the more sports specific
the training needs to get. A typical OCR season starts
around March and give or take will finish around
November.
Continued...
25
RACE : TRAINING
finding the correct approach

...continued

Here at Unbreakable we coach our athletes through 4 training phases during a competitive season

Phase Description Example

General Preparation / Training of general physical qualities to Anatomical Adaptation / Endurance /
Off Season prepare for more intensive loads during Sling System work/ Movement skills.
the SPP cycle.
Progressive aerobic capacity drills.
Ironing out any muscle imbalances &
strength deficits.
Specific Preparation / Training more specifically for the Strength & Power, Sports specific drills.
Pre OCR season demands of the sport.
T.U.F conditioning.
Competition / Maintaining fitness qualities developed in Strength & Power, Sports specific drills.
In Season earlier phases.
T.U.F conditioning.
Transition / Allow recovery and regeneration from the Rest, swimming, x-training. A strong
Recovery Period demands of training and competition. athlete over
(NOT obstacle course racing!)
obstacles is
way more
Unbreakable athlete James Burton has been with the ability, strength, strength endurance, speed, speed
likely to
project a full year now and is now seeing some great endurance, mental strength, commitment, injury/
performances as a result of tweaking his training in sickness avoidance, competitiveness & ability to prevail over
accordance to his season. control lifestyle issues (e.g diet, sleep). a weak
athlete
From these results, and based on where we think
they need to be to become a world class obstacle
racer, I’ll devise a bespoke seasoned training plan
which includes some key performance benchmarks
for them to hit so that they can strive to reach their
highest sporting potential.

Type Of Goal Description Examples

Outcome Goal The athletes n Podium in
outcome pro-division
depends n Top 20 in
on the age category
performance of
others

James Burton Performance Used to n Run a sub

Goal improve 17 minute
an athletes 5k
Athletes goals and objectives individual n Increase
When I work with an athlete, regardless of their age performance dead hang
to 3 mins
or ability, whether they’re recreational or elite, I’ll
meet them where they’re at, not where I would like Process Goal Used to n Improve Vo2
them to be so fundamentally I’ll be looking to develop improve the max
execution n Improve
any weaknesses (as well as their strengths too).
of a skill to strength
help them n Improve
No drama, just data. We’ll go through a thorough achieve their mental
grading process where the athlete grade themselves performance toughness
across every training component from technical goal

Sam Winkworth is the head coach at the Unbreakable Project, designed to develop
obstacle racers who want to podium on a world stage. He is also the creator of OCR Virgin
designed to help athletes train & prepare for their first/next OCR. For more info check out
@theunbreakableproject on Instagram or OCR Virgin on Facebook.

2826 obstaclemudrunner.co.uk
For Elite Atheletes to Fun Runners

The best training method then?
Let’s take a little look at some of them:
Crossfit – Provided you can already move well
Crossfit is great for developing strength, power &
general fitness. A strong athlete over obstacles is way
more likely to prevail over a weak athlete.It makes
sense to be strong. Crossfit isn’t so good though if
you have muscle imbalances & strength deficits and
you have a history of keep getting injured.
High Intensity Interval Training (HIIT) – useful for
improving raw speed, will also help to create EPOC
(excess post oxygen consumption) which is how
many calories you burn long after the session
finishes, so useful if you know you need to drop a bit
of timber to help you with getting over obstacles.
On the downside HIIT only really targets the AT/CP
system & glycolytic/lactate system so never fully allows
you to train in the aerobic system, consequently you’ll
find you’ll have out of balance energy systems & are
more likely to gas out towards the end of a race due to
the lack of aerobic system preparation.
Bouldering – great for developing grip strength &
endurance in a relaxed environment, it’s enjoyable
and sociable too which is important as not every
workout you do for OCR has to be “smashed” or
“crushed”, don’t expect to be instantly awesome at
obstacles though just because you go bouldering.
Too much You need to get on the obstacles for that! Plus when
you’re “problem solving” you’re not training your
weekly
cardiovascular system.
milage when
the bodies Endurance Training – Obviously highly relative to OCR
not ready for and a good well balanced endurance plan that trains
all 3 energy systems equally is great for developing
it though is
aerobic capacity for OCR and improving the bodies
stressful on ability to tolerate lactic acid. Too much weekly milage
the joints when the bodies not ready for it though is stressful on
the joints and 100% is an injury waiting to happen.
A different strategy to energy system development is
needed if your body can’t cope with 30-50 miles a
week despite what the running purists say.
Olympic lifting – Not just for sprinters, endurance
runners are also benefitting from power producing
exercises now. Power is the amount of force you can
produce in any one given time, therefore the more
powerful you are, the more force you can develop
in less time which transfers over to running & OCR
nicely. In addition to basic strength & plyometric
exercises, olympic lifts (and their variations) can
improve an athletes potential performance. The
downside is that you need a bit of time to learn the
lifts properly which might be a bit of an issue for the
time poor busy athlete.
01732 452404
For Elite Atheletes to Fun Runners
RACE : TRAINING
Movement based training – Gymnastic type training
with a heavy influence on mobility and stability is
starting to become a popular way of training for OCR
right now and quite right too. If your balance and
mobility is appalling then this in turn will affect how
you walk, run, climb and lift weights. I’m a big fan
of movement training, it can help gain confidence
again in your movement, particularly after an injury,
however like everything, it needs to be prescribed
properly and movement training from a high
performance perspective won’t develop power as
effectively as Olympic lifting would for example.
OCR Skills – You can’t get more specific than
training on obstacles for OCR and it should definitely
predominate, however if you’re still struggling with
I’m a big
obstacles like Stairway to heaven then that’s a fan of
strength-related issue not a technique issue. Also too movement
much work on those upper-body intensive obstacles
training,
over time will lead to bicep/shoulder/wrist/elbow
injuries which we’re already seeing, if your body isn’t it can
robust enough. help gain
confidence
The reality is that taking any one of these training
again
methods to ‘elite’ level is not good for your body in
the long term and a complete focus on any one of in your
these will leave gaping holes in your OCR fitness. movement,
particularly
What’s the answer then?
1 Ultimately a balanced approach to training is
after an
needed if you’re looking for longevity in the sport injury
and you’d like to go a full season without any
interruptions or set backs.
2 Athletes looking to reach their best sporting
potential in OCR should consider a planned
periodised long term approach to their season with
an emphasis on developing physically without getting
injured or sick.
3 Instead of following “methods” or one type of
training modality, athletes should instead consider
applying tried & tested strength & conditioning
principles that have existed for decades based on what
they need for their sport at any given point in a season.
4 Athletes should be applying strength &
conditioning based on their training age & experience
not on what they’ve just seen on Instagram.
5 Keep it simple. Set goals.
6 If you can train consistently all year round then
you will improve. If you can’t then you won’t.
If you need help with your OCR training for 2019 or
would like to arrange a 30 minute coaching call with
me then feel free to email
sam@unbreakablecoachingsystems.com
In the mean time train hard & BE strong!
Sam Winkworth CPT, SPN, UKAD Accredited Advisor
Creator of The Unbreakable Project.
27
HEALTH : NUTRITION
getting it right from the start

Educate and
dominate n t h j
I believe the children are the future, teach them well and let
them lead the way, show them all the beauty they possess inside...
ab c
Now I’ve got We all encourage the juniors to get involved don’t we? Nutrition for youth
your attention How proud we are of our little or even our big ones
It is becoming more and more common for young
toeing the start line of a race and seeing them beam
and you’re all athletes to have the opportunity to pursue higher level
with pride when they cross that line and get rewarded
sports from a young age, but are they getting the full
singing…. with their medal.
support and education they need to succeed and
make it to the level they really want to?
We, as parents can help our children get the best
out of themselves by fuelling them correctly. How
Specifically, nutrition is a very misunderstood topic
many will allow their children to eat what makes them
for young athletes and seemingly being ignored in
happy just because it’s quick, it’s easy, it’s convenient
the national curriculum of schools, so what does your
and quite frankly it keeps them quiet?
child/teenage really need to be eating to make sure
they are: 1 fuelled for training and performance,
With teams like The OCR Girls, The OCR Boys, The
2 concentrating in school, 3 recovering and
OCR Juniors, PRIDE of RAW, Junior Nuts to name a
growing well?
few, now has never been a better time to instill into
our children how important nutrition is, not just for
a longer and healthier lifestyle but especially where
sports are involved.

This article from Elly Rees, (Bsc, MSc, SENr)

Performance Nutritionist @ The Better Body Group
keeps it simple.

Eating the right foods at the right time can help you
train at your best, compete at your best and more
importantly improve your health and future well-being
and growth. The chaos of training, school and general
schedules can lead to a very erratic eating pattern
and is easy to lose track of what you have and have
not eaten.

GOLDEN RULE 1 – Get prepared & organised, sit down

every Sunday together and make a plan of food around
that week’s schedule, work out what needs to pre-
made, transported or quick to snack on throughout the
week.

If your child is training and competing multiple times

a week it is very likely they are not over eating. The
challenge is often fuelling enough by eating enough to

28 obstaclemudrunner.co.uk
For Elite Atheletes to Fun Runners
 HEALTH : NUTRITION

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have the energy to perform, train and concentrate as
well as having enough fuel to grow and develop at the
correct rate. Try and make sure at least 90% of their
calories are coming from quality foods and a small
percentage from the treats they still wish to enjoy.
GOLDEN RULE 2 – Make sure they are eating enough,
if they can try eat something substantial every 4 hours
or so this is a good tip to keep them topped up.
Variation is the best way to make sure they are getting
all the vitamins, minerals and energy they need, most
of the best vitamins and minerals come from our fruits
and vegetables with a recommended split of 3 fruit to
7 vegetables a day.
GOLDEN RULE 4 – If your child is very active on most
days of the week you can expect to add up to 600
kcal per day to their recommended daily calories to
ensure adequate fuelling and recovery.
If you have any questions or queries requiring your
child’s nutrition please feel free to contact us here
at The Better Body Group and see our resident
nutritionist Elly Rees (Bsc, MSc, SENr), specialising
in performance nutrition with plenty of knowledge
working with high level young athletes. 
enquiries@betterbodygroup.co.uk

GOLDEN RULE 3 – Try to vary the diet as much as

possible, if you are worried they won’t like certain foods,
mix up in sauces or give small amounts each meal, it
can take 20 tries of a food to accept it and eat it.  

Energy requirement for adolescents can vary, with

age and type of sport they are participating in: These
recommended energy allowances are the minimum
necessary to ensure proper growth and bodily
functions. Extra calories are needed during growth
spurts and to replenish energy expended during
athletic endeavours:

Recommended Energy Allowances: Kcal/day

Age – years Male Female

4–6 1800 1800
7 – 10 2000 2000
11 – 14 2500 2200
15 – 18 3000 2200

01732 452404 29
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01732 452404 31
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 ONE RUN IS
NEV ER ENO
UGH !

ON E RU issue 09
N IS NE
VE R EN OU
GH !

issue 04

issue 05

For the latest OCR

GH !
VE R EN OU
N IS NE
ON E RU
!
NEV ER ENO UGH issue 08
ONE RUN IS

News, Race Calendar

& Reviews, Kit & Toughest
with a Twis
Equipment Tests, t
It’s not a
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Can you beat

win for th
e Unicorn
Health and Training about wi lways
Get a grip
on endura P10
nce P25
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The Elements
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Advice, Competitions Races · Hea
lth · Clothing
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& Kit · Footwe
Half the
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ar · News...
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and much more... a Bette
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Photo: Jacqu

Pump &
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ody P26
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d of
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What rkeinyou?
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a
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32 obstaclemudrunner.co.uk
For Elite Atheletes to Fun Runners
 FOOTWEAR : OCR WC
inov-8 on home territory

The OFFICIAL Shoe of the

OCR World Championships
Obstacle Course Racing World Championships team up with grip-masters inov-8
The Obstacle Course Racing World Championships obstacles. In 2018, we’re taking grip to a new level by
has announced that award-winning footwear company launching G-SERIES, the world’s first-ever running and
inov-8 is to become its Official Footwear Brand of the fitness shoes with graphene-enhanced rubber. These
2018 championships. will give racers the world’s toughest grip.

Founded in 2003, inov-8 is internationally renowned “I can’t think of a better way to celebrate the
for designing footwear with the best grip for off-
road running and CrossFit. The brand has been
launch than being centrally involved in one
synonymous with the sport of obstacle course racing of the world’s toughest and biggest obstacle
(OCR) for the past decade, with their shoes worn by course racing events. Bring it on!”
many of the elite.

This year – for the first time in the event’s history – the
OCR World Championships (OCRWC) will be staged in
the UK, the homeland of inov-8.

Sandra Sawyer, OCRWC Sponsorship Director,

said: “The athletes who tackle our rigorous and
unpredictable course at the 2018 Obstacle Course
Racing World Championships in London this October
must be fast, agile and adaptable. Having the right
footwear is going to be critical.

“inov-8’s lightweight, flexible running shoes with

revolutionary grip will give athletes the ultimate
advantage on all surfaces and in all racing conditions.
Our wet, slippery, muddy terrain may have finally met
its match!”

Among the many OCR-specific awards inov-8 has

won are the prizes for Best Obstacle Course Racing
Footwear, handed out by US-based Mud Run Guide in
2014, 2015, 2016 and 2017 and UK-based Mudstacle
in 2014 and 2015.

Michael Price, inov-8 Product and Marketing Director,

said: “We are proud to be the official footwear brand
of the 2018 OCR World Championships here on home
soil in the UK.

“Elite obstacle racers have been wearing our shoes for

the past decade, trusting in the grip to lead them to
success. Our X-TALON shoes have been first across the
finish line at previous OCR World Championships.
“Forged in the fells of the English Lake District,
we know all about muddy UK conditions and how
important footwear grip is when moving fast over
As part of the new partnership between
OCRWC and inov-8, obstacle course racers
are now eligible for 10% off all inov-8
footwear on www.inov-8.com
– simply used the code 8OCR10

01732 452404 33
For Elite Atheletes to Fun Runners
 FOOTWEAR : REVIEW
world championship training

Tried & Tested

#berquezocrwcinov_8 and
the inov-8 Trailtalon 235
Inov-8 have always been my first choice in footwear, Trailtalons have served me brilliantly throughout the
two of the biggest reasons being how light and flexible slightly less muddy months and the miles and miles
they are. Our editor weighed hers to check the weight of trails that I’ve ventured along has accompanied
and sure enough they were exactly 235g as they state some breath taking scenery along the way, I’m
in the specifications on the website. pleased these trail shoes have carried me to so
many places.
I struggle with thick soles on the terrain I normally
run on which is where the flexibility of inov-8 come I particularly like the added feature of the
in handy, in particular when I’m trying to foot lock toe bumper at the front. As a newly
a rope. These have the ideal grip for me and with a qualified running coach I’ve come to
4mm drop suit my running style perfectly. appreciate features like this which
protect my toes from sharp stones
Andrea Berquez For the majority of my World Championships training without jeopardising my speed.
(in case you weren’t I’ve pretty much either worn these Trailtalon’s or my Trust me, when you’re blowing as
sure, that’s BERK-WEZ) X-Talons. It depends upon the route I decide to take fast as you can, trying to keep
AKA – Squirrel and the weather that day. your lead, any extra traction is
appreciated.
After the summer we’ve had, I’m looking forward to
getting back in the mud and bringing the X-Talons I chose vibrant teal colour and
back out for the last few big races of the year as I was not disappointed. Ok, so
the season draws to an end. Nevertheless, these they didn’t hold their colour as
brightly after being exposed to
the conditions that I run in but
Fit Scale 4*
they are looking pretty good I
Drop  4mm 
must say and they have literally
Footbed 6mm POWER FOOTBED 
been dragged through the dirt
Lug Depth 4mm  repeatedly. The laces hold really
Midsole POWERFLOW  well, they don’t seem to come
Midsole Stack  11mm / 7mm  undone and I’m a real stickler for
Shank  DFB  constantly checking mine.
Sole Compound TRI-C STICKY 
Overall I think these have worn really well
Product Weight  235g / 8.225oz
and they’ve been put through their paces
*See OMRM issue 9 that’s for sure, there’s still plenty of life left
for explanation of in them and I’d highly recommend them for
inov-8 Fit Scale trail running. Still not sure, check out their
website www.inov-8.com you’re sure to find a
shoe that’s right for you.

I’m off to prep, apparently there’s a

big race coming up!
Andrea

34 obstaclemudrunner.co.uk
For Elite Atheletes to Fun Runners
 WORLD CHAMPIONSHIPS
OCR TRAINING CAMP

THE ULTIMATE OCRWC

TRAINING CAMP IS BACK!
Prepare for the OCR World Championships with elite
athletes and coaches from across the globe on the
largest purpose-built obstacle course in Europe in a
stunning Southern Spain setting.
WHAT’S INCLUDED:
6 days/6 nights on-site accommodation, 3 meals a
day, 3 training sessions a day. Summer Slaughter
race ticket, BBQ & after party, guest trainer,
excursions and airport transfers. – €750 pp

https://mikesgymcampmarbella.com/
camps/world-championships-ocr-training-camp
OCRWC : CHARITY
doing it for others

Youth Sport Trust

The Obstacle Course Racing World Championships
chose the Youth Sport Trust as its charity to
support for 2018
You, yes you can take part, no matter who you are! You
don’t have to be an elite athlete, you don’t have to have
qualified, you definitely don’t have to be able to do
everything. This wave is open to EVERYONE and you can
You can help help support this charity by running in the charity wave
support this on Sunday 21st October 2018.

charity by
Athletes and participants from around the world will
running in have a chance to experience a world championship
the charity calibre course while supporting Youth Sport Trust and
wave on their mission to improve the lives of young people
around the world through sport.
Sunday 21st
October 2018 Youth Sport Trust is a charity established in 1995 to
build a brighter future for young people in sport. The
Trust develops and implements, in close partnership
with other organizations, quality physical education
and sport programs for young people aged eighteen
months to eighteen years, in schools and community.
“Our organization is honoured to partner with Youth
Sport Trust,” said Adrian Bijanada, Adventurey
Founder & CEO. “Being an organization that fully
understands and appreciates the power of sport, we
couldn’t imagine a better charity partner for 2018. It is
our privilege to support YST’s mission and help them
build upon their 20-year track record of successfully
improving children’s lives.”
As part of the partnership, a special 7 kilometre event
will be held during world championships weekend on
Sunday, October 21. Fully open to the public and with
no qualification required, this un-timed challenge will
allow athletes and their supporters to experience a
world-class course of 15-20 obstacles, with a portion
of proceeds benefiting YST. 
Sign ups are available on the day or pre-book your spot
at www.ocrworldchampionships.com

The Youth Sport Trust is a children’s charity on a mission to pioneer

new ways of using sport to improve children’s wellbeing and give
them a brighter future. The charity has 23 years of expertise and OUR
partnerships with schools. It would like to see every child enjoy the
MISSION
life-changing benefits that come from play and sport.
DONATE: We pioneer
By text: You can new ways of
donate to our
charity by texting using sport
YSTR20 followed to improve
by the amount
you wish to children’s
donate, to 70070. wellbeing and
You can donate
£1, £2, £3, £4, give them a
£5 or £10. All brighter future
the money you
donate goes to us.
Since 2013, the Youth Sport Trust has helped 4.7 million children to participate in sport and You may be charged
physical activity. It has a network of 4,200 member schools which use its research and insight for your text
message. Please
to achieve best practice and support healthier, happier children and young people.
refer to your network
To find out how it is delivering on its mission to stop the decline of children’s wellbeing operator’s standard
in the 21st century visit www.youthsporttrust.org rates.

36 obstaclemudrunner.co.uk
For Elite Atheletes to Fun Runners
RACE : SOCIAL[ISE]
keep up to date

Get Online

@omrmagazine

Follow
us online
Follow Obstacle Mud Runner Magazine on Facebook,
Twitter, Instagram and Online for the latest news,
views and competitions.

Whilst our social media feeds keep you up to date

with news and competitions, our NEW WEBSITE has
in-depth articles on Health & Training, an archive
of Kit and Race Reviews and of course all our past
issues available to read.

So please visit www.obstaclemudrunner.co.uk and

take a look at what you’ve been missing.

Our race team also has its own dedicated Social Media channels

@omrraceteam

38 obstaclemudrunner.co.uk
For Elite Atheletes to Fun Runners
 RACE : REVIEW

FOOTWEAR | CLOTHING | ACCESSORIES

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For Elite Atheletes to Fun Runners

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 are you ready
for the race
of your life?

40 obstaclemudrunner.co.uk
For Elite Atheletes to Fun Runners
 RACE : DATES

Diary dates
OCTOBER 2018 tick
& do OCTOBER 2018 tick
& do NOVEMBER tick
& do

06: Holy Grit Coastal Obstacle Race, Newquay 19-21: OCR World Championships Short Course 03: Nuclear Fallout

06: Pretty Muddy 5k, London, Clapham 20: Active Warrior Rainbow Rampage 03-04: Winter Wolf

06: Rat Race Survival of the Fittest 20: Brutal Halloween at Alice Holt 10: Commando Series

06: Reaper OCR 20: Inflatable 5k, Norwich 10: The Maverick Silva Dark Series

06: Spartan Windsor Trifecta Weekend Beast 20: Muddy Furlong Autumn 11: Commando Series

06: Warrior Assault Bangor, N.Ireland 20-21: Bournemouth Beach Race 11: The Winter Beast Run

07: Adrenalin Shock 20-21: Hull-timate Challenge 17: Brutal Spider Hill

07: Eastnor Castle Mud, Bath 21: Endeavor, Swanbourne 17-18: The Kirkstall Abbey Trail Running Festival

07: Holy Grit Coastal Obstacle Race, Mud Run 21: Rat Race Ultra Tour of Edinburgh 18: Muscle Acre Mud Slog

& After Party, Newquay 21: The Mud Pack Challenge 24: Hell Down South

07: Muddy Mayhem 27: BOGSTACLE 24: Hell Down South Valhalla

07: Spartan Windsor Trifecta Sprint & Super 27: Glack Attack Obstacle Mud Run 24: Inflatable 5k Santa Run, Lincoln

07: Tiger Escapade 27: Kernow Killer & Destroyer

08: SLLC Mud Madness 27: Steeplechase The Original

12: Tough Mudder 5k, South London, Clapham 27: Zeus Halloween Run Scare Fest
DECEMBER tick
& do

13: The Maverick Original 27: Zombie Entry, Newbury 01: Inflatable 5k Santa Run, Ipswich
13: Commando Challenge 27: Zombie Survival Run, Newbury 08: Judgement Day Christmas Team Challenge
13: Hell Up North 27: The Maverick Silva Dark Series 15-16: Elsecar Santa Dash
13: Mud Madness, Sheffield 28: Inflatable 5k, Newbury 29: Brutal Longmoor
13: Newcastle Stampede 28: Zeus Scarefest & Canicross Obstacle Race 29: Christmas Cracker
13: Tough Mudder 5k, South London- Clapham

13: 2018 Valhalla

13: Zombie Rush

13-14: Rough Runner, Bristol

14: Commando Challenge

14: Mud Monsters Ninjas – Kids run

14: Mud Monsters Run

14: Newcastle Stampede

14: River Dart Mud Run

14: Whole Hog Obstacle Course and Mud Run

01732 452404 41
For Elite Atheletes to Fun Runners
 Spartan Race images courtesy of Epic Action Imagery
Andrea Berquez Claire Jones Dexter Redman McQueen

Donna Jenner-Hall James Husband Jenny Stewart

Laura Heywood Linda Johnson Mark Avery

Nicky Mileham Phil Dodd-Cruickshank Rich Enderby

Stuart Neail Tom Wilson Xander Dodd-Cruickshank

OMRM
RACE TEAM
SPONSORS

42 obstaclemudrunner.co.uk
For Elite Atheletes to Fun Runners
GOOD LUCK

43
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