OBSTACLE- COURSE SURVIVAL SKILLS

PTI Michael Midgley, of SIXT6 Health & Fitness, on what it takes to succeed

“You need to be able to run 10km before you’re ready for most obstacle courses. [The Nuts Challenge], because it’s so obstacledense, doesn’t have a lot of opportunity to open your legs up for a good run. So 5ks and fun runs are good preparation for the general fitness you need.

“You need some upper body and core strength, too. Go to a gym and do some hanging and pulling on an assisted-pullups or lat-pull-downs machine. Alternatively, go to your local park and find something to hang from. Pulling yourself up is useful, but slowly lowering yourself is even more useful – that eccentric motion builds ideal strength and the right muscles for obstacle courses.

“Bouldering is excellent, as it builds grip strength. I do a lot of kettle-bell workouts, kettle-bell swings and big, heavy weights with my PT clients, building their core. It’s needed for the ropes and being able to bring your legs up. A lot of people don’t have that key core strength.

“My big tip for mid-pack runners is to try and run with someone who’s about the same speed as you. Most hypothermia cases are faster runners in a large, mixed-ability group. The faster ones end up standing around waiting, and that’s when they might get into trouble. The tubby ones at the back are usually fine. Plus, running with someone else means helping each other over obstacles.

“Nutrition is key. Cramp can easily come on, especially in the cold when you’re constantly depleting your muscles’ energy. I prefer bananas and sports gels, plus extra salt. Drink extra water for a few days after [completing an obstacle course] to help clear lactic acid and your kidneys, and always eat well afterwards.

“Kit is important, too. Running has become all about high-tech equipment, which is OK in the summer but in the winter you need to stay warm. It’s about using natural fibres, such as Merino wool, which stays warm when wet. I wear tight compression over a Merino top to hold it against my body. With a loose tech tee, all the air gets in, warmth is moved out and you get cold. In winter, use a hat and gloves.

“Also, look for a local obstacle-course racing (OCR) club. We have a team of 70 at Team Nuts, and are always looking for new members.”