17TH JUNE 2023 ONE RUN IS NEVER ENOUGH! issue 20
CONTENTS So far, this year has gone like this…. January, Feb.. I blinked, it’s March! HOW? Welcome to the first issue of 2023. We’ve packed this issue with lots of competitions for you to enter on pages 4 & 5. Have you ever fancied sniper rifle shooting? We’re game! We’re ecstatic to share details of a brand-new all-day festival Mind over Muscle with the main man himself, yes, you guessed it, Ant Middleton. We are VERY excited about that. See more on that on pages 8 & 9. We’ve got trainer reviews, information on the science behind @Voomnutrition POW Beetroot bars and details on how to win a £100 gift voucher with Gravity Fitness! As always, those all-important dates you need for your diary are on page 31, supplied to us by @OCRBuddy and just when you think things can’t get any better, they do! Nuclear Races announce some very exciting news about another brand-new event @Nuclearfit on pages 6 & 7. You can sign up for that one NOW, details on the page. Now we just need to have a word with the weather and ask them to fully open the Spring gates so we can pack away the neoprene. Brrrr…. Cheers. Donna – Editor Editor – Donna Jenner-Hall 07730 252228 • [email protected] Publisher – Martin Hall 07824 552116 • [email protected] 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 magazine. © 2023 Obstacle Mud Runner Magazine. Write to us at: OMR, 11 Hurst Way, Sevenoaks, Kent. TN13 1QN WHY NOT SUBSCRIBE TO ENSURE YOU GET NOTIFIED AS SOON AS IT’S PUBLISHED. Go to www.obstaclemudrunner.co.uk and click SUBSCRIBE. Obstacle Mud Runner Magazine Share Obstacle Mud Runner This magazine isn’t just for you lot, but for your friends too. Forward our link onto a friend, it might just be what they’re missing in life. 14 TOP OFFERS 6 Nuclear Races 2023 set to be best season yet 8 COVER STORY Ant Middleton – Mind over Muscle 10 REVIEWS 11: Inov8 – Roclite Ultra G 320 12: Salomon Speedcross 6 13: 2023 Peak District Challenge 14: Reflection 16: Brooks – who’s afraid of Ghosts? 18 FUEL 19: Where does energy come from? 20: Recharge well for Love Trails 21: VOOM goes purple 22 TRAINING 23: Best Foot Forward 24: How to train strength 26: Get a grip and WIN 28: HYROX North American winners 31 RACE DATES 31: Get your diary out issue 20 *By entering our competitions, you agree for your details to be shared with the Race Director of the event you have entered. Details will not be passed on to any other 3rd party. Follow us on Social Media: OMRmagazine @omrmagazine @omrmagazine Please send your stories, race reviews to [email protected] we might feature them 3 Obstacle Mud Runner is proud to be supported by: EDITOR’S COMMENT Editor’s word by:
4 Hang about There’s a reason why this is one of the best selling products by Gravity Fitness. It’s completely portable and puts up in a matter of minutes. When not in use it can be stored tidily away in its own storage bag. At just £129.95 it makes each of its multifunctional uses worth every penny. TOP OFFERS VOOM Nutrition Created by a team who have 2 things in common; an addiction to the outdoors and a dedication to creating sports nutrition products that are both high-performing and great tasting. Why not try their marathon bundle. SPARTANS Would you like to win entry to ANY open wave Spartan Race? (You could always upgrade.) What is your profession? No really, we want to know. Follow us on Facebook and Instagram and keep an eye out for the competition which will go live 8th March 2023. Closing date to comment will be Friday 10th 2023. The winner will be announced Saturday 11th. Will you be RUSHING to Nuclear RUSH? We have 1 ticket entry up for grabs For Nuclear Rush on the 14th May 2023. We’ll be running our competition online w/c 13th March 2023 but you can go and do your homework now if you like by clicking here. www.nuclear-races.co.uk The question you’ll need to answer when it goes live on our social media is.. ”Other than ‘RUSH’ weekend, can you name 2 other Nuclear Races events that take place each year?” Closing date will be 17th March 2023. The winner will be announced Saturday 18th. Are you a lone wolf or like to run in a pack? Either way, you’ll have the chance to win your entry for FREE when our competition goes live on w/c/20th March 2023. You’ll need to tell us from all the events listed at www.thewolfrun.com which season does NOT have an event? For all the details and more chances to win, follow us on Facebook and Instagram to make sure you don’t miss out. OFFERING SUPERB OUTDOO ACTIVITIES ALL YEAR ROUND DO IT FOR YOU OR FOR CHARITY THE ULTIMATE UK MUD RUN NEXT RUN 4TH & 5TH https://www.voomnutrition.co.uk/ ?ref=pf2E0Ook OR JUST CLICK HERE 20% OFF code: OMRM20 Use this link to order yours! https://prf.hn/click/camref:1100lrEWo Competition Time Follow us on our socials for news and to enter ANY of our competitions… OMRmagazine omrmagazine omrmagazine VOOM GOES PURPLE... see page 21
50% off! Commando Race Card We are offering 18-25s and over 60s 50% off our military themed obstacle event on 14/15th October 2023 at Hever Castle, Kent. Expect quality obstacles, lots of mud and our physical instructors giving you a good beasting! To apply, email support@castleraceseries. com with an image of your ID (passport, driving licence) and the team will issue you your personalised race card discount! This discount is on offer on all races (6k, 12k and 3k) at Commando! The discount is 50% off full price and is available for the 2023 season. For those who do not qualify in those age brackets we can offer you 25% off using code OMR25. We will see you and your fellow recruits in the warm up area! 5 TOP OFFERS Palm Rock Retreats A bespoke, private, small group experience to optimise both mind and body. We started with the foundation of wellness coaching and a genuine desire for improving peoples health. Our transformational wellness plan combines award winning exercise and nutrition programming from our stunning ‘Palm Rock’ residence in Sotogrande, Spain. Our 20,000sqft facility has 10 ensuite double and twin bedrooms each with its own unique style and charm. Choose to stay solo, with a partner or even hire the whole retreat for your team or family! During your stay, there’s plenty of time to enjoy the facility, whether its squeezing in some extra training in our on site 2,000 sq ft gym or lounging at our poolside juice bar in a hammock, there’s something for everyone. www.palmrockretreats.com SHOP NOW AT MIRAFIT.CO.UK @MIRAFITOFFICIAL /MIRAFITOFFICIAL MF - A5 Ad LS - 3mm Bleed.indd 1 01/03/2023 15:51 https://www.castleraceseries.com/events/hever-castle-commando/ Page 16
6 RACE Nuclear Races: 2023 season is set to be the best yet Nuclear Races has been an essential part of the Obstacle Racing community for over a decade, building multi-award-winning courses on their family run farm, with an ever-changing array of innovative obstacles. In May, Nuclear Rush Weekend, will showcase three obstacles nominated for this month’s prestigious UKOCR Best Obstacle Award. The multi-award winning Deathslide, the Para-Plunge Zip-Wires, and the brand new 5 lane Nuclear Travelator. Nuclear Races fixed venue enables both permanent, grand scale, signature obstacles and a wide range of interchangeable ones – no two events are the same. In May 2022, Nuclear Races launched their first Family Wave, for ages 10+, giving younger racers a taster of the adult course. The Family Wave returns at Rush 2023 and is already 60% full, proving that once again they are giving the community what they want. In addition to the Family Wave kids can have fun in the mud over kids size obstacles from age 4-14 with their award winning Rookie Races. Nuclear Races love welcoming new faces to the #NuclearFamily, building a race village that has a warm, inclusive atmosphere. Whether it’s your first or fiftieth event, you’re all part of the family. Whilst competitive runners have rules and penalties, fun runners can expect to run “your race at your pace” with no forfeits for skipping obstacles and fun being the focus. Racers are encouraged to work together and challenge themselves. Nuclear is famed for their community and support crew, who are encouraging and always there with a helping hand. Whether you’re running the competitive wave, aiming for a fitness goal, raising money for charity, having fun with friends, or looking after your mental health. You’ll always feel included at Nuclear Races. Exciting new Nuclear Races initiatives for 2023 The VIP Mudallion Pass allows racers to book all three 2023 events at once, with 3 options, depending on which races you want to take part in. The Mudallion Pass options all include at least one race at each event, earning you the Mudallion Medal; an extra special medal awarded to anyone who completes one race at each of their three yearly events. Also new for 2023 is the Wild Rookie Annual Pass, for kids ages 4-14, with 3 different options and great savings to keep your little ones busy and active all year round. It includes up to 6 school holiday activities at Nuclear Wild Forest and 2 Rookie races at Nuclear Race weekends. With the Wild Rookie Annual Pass you can plan school holiday activities and also earn the Mighty Rookie Mudallion. A year of #Lovemud and obstacle fun with great savings. Breaking News… Nuclear Fit Nuclear Fit is a high energy, exciting, new outdoor fitness race, launching on the Sunday of Rush Weekend, participants compete in 6 functional fitness disciplines with a 1km trail run in-between. Inspired by their own farm equipment and taking place outdoors it puts a Nuclear twist on the standard fitness racing format, testing participants all round core fitness, endurance, strength and flexibility. There’s more to Nuclear than just races Nuclear Races excel at delivering quality days out all year round. The venue also boasts the award-winning Wild Forest Obstacle Activity Centre, Nuclear High Ropes, Zip Trek and the Secret Nuclear Bunker. With so much on offer why not get yourselves over to Nuclear Races, you will not be disappointed! Find out more
8 COVER STORY Strength Training Is calisthenics the best type of strength training for OCR athletes? Here’s how bodyweight calisthenics exercises will help you get stronger and faster for your next obstacle course race. As an OCR fan, you know it’s about so much more than running. The best OCR courses need you to be strong, fit, and down for pretty much anything. But you don’t want to weigh yourself down with tons of extra muscle from hours in the gym. Good news – there’s a form of strength training that will build full-body strength so you can tackle those OCR obstacles like a runner/gymnast hybrid. It’s time to learn how the ancient art of calisthenics can seriously level up your OCR game. What is calisthenics? Calisthenics is a simple sport that goes back a long way (in fact, it’s probably the oldest form of strength training on record). Calisthenics uses bodyweight movements to build full-body, functional strength. Calisthenics exercises use your own bodyweight plus gravity to build strength through the 7 fundamental planes of movement – pull, push, squat, lunge, hinge, rotation, and gait. Sounds perfect for OCR! Can you use calisthenics for OCR? Calisthenics is a no-brainer for OCR athletes who want to even out imbalances, build strength, and get faster. The natural, functional exercises will teach your body to shift its own weight by pulling, pushing, crawling, and balancing. And unlike other forms of strength training, calisthenics can be done in short bursts without a dedicated gym trip. How does calisthenics training help OCR? The main aim of calisthenics is to build strength, but that’s not the end of the story. The functional, full-body nature of calisthenics workouts also helps your grip strength, plyometric power, muscular endurance, balance, and co-ordination. So next time you’re faced with a rope climb, crawl, broad jump, or up and over, calisthenics will have prepared you well. 5 benefits of calisthenics for OCR athletes 1 It builds functional strength Calisthenics uses your entire body in every movement, helping to build that functional, realworld strength that will be a big benefit on the OCR course (and in the rest of life, too). 2 It trains your nervous system Over time, calisthenics training triggers neurogenesis, the creation of new neural pathways. This helps your body get really good at moving in complex ways with strength and power. 3 It builds muscular endurance Calisthenics works on repetitions, rather than big “one rep max” movements, so it builds the kind of muscular endurance that will keep going to the final obstacle of the OCR course. 4 It works using your bodyweight As an OCR runner, you don’t need to know how much you can bench-press. But you do need to trust your body to pull itself up and over things. Calisthenics uses your own weight vs gravity as resistance to build strength. 5 It trains your grip and balance OCR is about more than strength and fitness. You also need co-ordination, proprioception, balance, and decent grip strength. Calisthenics exercises train them all! Get ready for a day of action-packed fun and adventure hosted by the master of extreme adventure, Ant Middleton. Headlining act Top DJ and performer Tom Zanetti will bring his supercharged set packed with banging tunes. Try your hand at a range of adventure activities, from abseiling to firewalking, sniper rifle training to wellness yoga and much more. After experiencing exhilarating, heart-pounding fun, grab a bite to eat at the many food vendors on site or sit back and listen to some great tunes from the live bands present. Tickets start from £99 and can be purchased on instalment plans, helping any budget access this fantastic day of activities Hosted at Betteshanger Park between Deal and Sandwich, Mind over Muscle will run from 8am - 11pm. Parking is available on-site. “What are you waiting for? Come Along. Face your Fears and Unlock your true Potential” COMING THIS SUMMER ON 17TH JUNE 2023! BOOK NOW!
Air squats Simple bodyweight squats build serious strength and endurance in the big muscles of the legs and glutes, particularly the quads which will be responsible for helping you run up inclines and propel yourself up obstacles. Walking lunges Another simple bodyweight movement which trains leg strength, knee health, and muscular endurance in the quads, glutes, and hamstrings. The singlelegged nature of lunges transfers over to running, too. Ring pull ups Pull-ups work your entire upper body, from arms and back to core, and teaches your body to pull its own weight up from a dead hang. Doing pull ups on gymnastics rings adds a level of instability which will pay off on cargo nets, monkey bars, and rope climbs. Ring rows Inverted rows on gymnastics rings trains a slightly different set of muscles to pull-ups and will help you develop the big muscles of your back that will work hard to save your grip and forearm muscles. Bear crawls Any type of crawl training will set you up for a faster time over that section of your OCR event. Programme forwards and backwards crawls into every calisthenics training session. Parallette push ups Any kind of push up will build pressing strength in the shoulders, chest, and triceps, but if you do them on parallettes you’ll give your palms the opportunity to get used to the feel of bars – ideal for any rig work you might encounter. Wall walks Are you strong enough to help someone over a wall by letting them stand on your shoulders? Find out by training wall walks, where each rep has a wall-supported handstand in the middle of the flow. Now you can hold your own body weight up by your shoulders! 9 COVER STORY Gravity Fitness is the go-to place for calisthenics and functional fitness equipment, advice, training videos and chat. Check out the store to discover top quality calisthenics equipment you can use at home and sign up to the newsletters to get £5 off your first order. 7 Best calisthenics exercises for OCR OK, so let’s get down to it. How should you focus in on calisthenics to build OCR-specific strength without wasting precious training time on fluff? Here are the OCR calisthenics exercises to build functional strength in all the right places. CHECK OUT THE STORE HERE
10 obstaclemudrunner.co.uk For Elite Atheletes to Fun Runners 18 All Photos credit of Harm Dommisse R S EVIEW
TEST ‘DATA” • Test miles ran = 35. • Terrain tested on = Ice, snow, tarmac, mud and grass. • Foot protection = 8/10 • Looks = 8/10 • Grip = 9/10 • Comfort = 10/10 • Weight = 6/10 My first thoughts on these trainers as I opened the box was wow! I really like the subtle yet effective design. The black and grey looks good and the yellow/green details really set the shoe off. I also noticed the front-end bumper for toe protection against sharp debris – very handy for the rough terrain often thrown at you during obstacle course racing or when branching out discovering new trails. There’s a good set of lugs underneath which are enhanced by graphene for better grip and durability. They seem sturdy and have a good quality feel about them. As a flat-footed runner I was pleasantly surprised with the fit and comfort of these shoes. The toe box felt nice and wide, and the main body of the shoe isn’t too narrow. No blisters or discomfort at all. Only some slight lace adjustments which is to be expected. My longest run in these has been 10 miles but could very easily double that without issue. The grip was put to the test on my first outing, a short 10km trail run, in the ice and snow! I had total trust in them, even on the tarmac ice sections. Although these are not ice running shoes they definitely performed well. A second outing combining mud, grass, tarmac and a yellow weather warning for rain also proved a solid grip underfoot. CONCLUSION - A great all-round trail shoe. 11 Inov-8 ROCLITE ULTRA G 320 Reviewed by Scott Barker OCR – Follow Scott on Instagram here Available at inov-8.com REVIEW : INOV8
12 Salomon Speedcross 6 I highly rate the Salomon Speedcross 6 trail running shoe. It continues to offer excellent grip, comfort, and durability as the Speedcross range always has done. One of the standout features of the Speedcross 6 is its aggressive outsole, which is designed with deep 5mm lugs to provide maximum traction on a variety of terrains, including mud, rocks, and loose dirt. The lugs are designed to be wide enough to prevent dirt and debris from clogging the sole, ensuring consistent traction throughout your run. In terms of comfort, the Speedcross 6 has a plush cushioned midsole that provides a responsive and supportive ride. The midsole also has a flexible design that allows the shoe to bend and move with your foot, reducing the risk of injury. Additionally, the upper is made from a breathable mesh material that helps keep your feet cool and dry on hot and humid days. I can’t wait for warmer days to come! It’s fair to say we commonly encounter water obstacles during an Obstacle Course Race, and nobody wants to be running with a squelch on every stride, so these are non-waterproof and intended to let any water that gets in, get out again. When it comes to durability, the Speedcross 6 is built to last. The upper is made from a tough, abrasionresistant material that can withstand the wear and tear of demanding trail runs, with anti-debris mesh that stops debris getting in and the outsole is designed to provide long-lasting traction. The classic Quicklace fastening creates a single handed one-pull tightening meaning you’re ready to go in a flash! In conclusion, the Salomon Speedcross 6 is a topperforming trail running shoe. Whether you’re a seasoned trail runner or just starting out, this shoe will provide you with the grip, comfort, and durability you need to tackle any terrain with confidence. I tested these on 3 x 5km trail runs and 3 x 10km runs in varied conditions and they didn’t disappoint. For more details go to https://www.salomon.com REVIEW : Salomon Reviewed by Donna Jenner-Hall
13 2023 Peak District Challenge Which will you choose? The Back Before Dark 10km fell race starts at 6.20pm on Saturday evening 16 September 2023. You have one hour until sunset at 7.20pm to be Back Before Dark. The Copper Challenge starts on Saturday morning. You can decide on the day when in the start window you’d like to start, between 8.30 and 9.30am. The 9 hour finishing target is 6.30pm. The Bronze Challenge starts on Saturday morning. You can decide on the day when in the start window you’d like to start, between 7.30 and 8.30am. The 12 hour finishing target is 8.30pm. The Silver and Gold Ultra routes start at 9.00pm on Friday evening, 15 September 2023. Their 24 hour finishing target is 9.00pm on Saturday 16 September 2023. Teams or solo entrants. Solo entrants are welcomed to the Back Before Dark 10km fell run. On the longer (25-100km) challenges, solo or duo competitors are asked to provide evidence of their experience through a “qualifying event“. This does not have to be part of an organised event: All we ask is you can name a time when you previously tested your existing walking and navigation experience. Teams of 3 or more need not provide details of a qualifying event, but should have existing walking or navigation skills. This could be through experience or training you’ve received. Entrants are not permitted any additional external support, eg pacers or additional personal crews. Navigate yourself or join a led group Only the 10km Back Before Dark route is flagged on the ground, on all other routes (25-100km) you’ll be met by our safety teams at checkpoints. You have the option of navigating yourself around the challenge route or joining a led walking group with a guide. Mountain Leaders will lead groups on the Copper and Bronze challenges, and overnight section of the Silver challenge taking care of your navigation and safety on the hill. Silver challengers must navigate themselves during daylight hours. Gold Ultra challengers must self-navigate throughout. We adopt the principle that you should only accept support that is available to every other entrant. Cafe’s which would serve any other entrant are ok; your mate who leaves after seeing you is not! PREVIEW : PEAK DISTRICT CHALLENGE The Peak District Challenge takes place overnight from the evening of Friday 15 September and the day of Saturday 16 September 2023. All events start and finish in Hathersage, S32 1DU. Lady Bower Reservoir For more information click on the Challenge you’re interested in
14 REVIEW : REFLECTION Our bodies and minds we must embrace, A challenge to push our limits to the brink, And conquer each hurdle without a blink. Mud and water, walls and ropes, We must climb, crawl and slide with hope, Through the course we navigate, With grit and determination as our mate. We jump and leap with all our might, With each new obstacle, a different fight, Our strength and agility on full display, But we keep pushing, come what may. The cheers of the crowd spur us on, As we push through the pain and sheer exhaustion, For the thrill of victory, we continue to strive, To cross the finish line, we will survive. Obstacle course racing, a test of will, Through mud, sweat, and tears, we thrill, A battle that we fight until the end, On the course of obstacles, we race, We embrace the challenge, and our strength we extend.
AD Spartan APRIL 29-30 JULY 01-02 OCTOBER 07-08 ITS IN YOUR GRASP LONDON - WEST MIDLANDS AUGUST 13 SOUTH - WEST LONDON SOUTH EAST UK.SPARTAN.COM 2023 TRIFECTA PASS FROM £170 THREE RACES THREE DISTANCES ONE EPIC YEAR SEASON PASS FROM £387 ALL UK, SPRINT, SUPER & BEAST RACES + PERKS SEASON PASS PLUS FROM £503 ALL UK, SPRINT, SUPER, BEAST, ULTRA & HH + PERKS FOR THE BEST VALUE GRAB A PASS
3816 Brooks state… “No matter your style, we want you to achieve your best run. Whether you’re craving cushion or want to add some spring to your step, we’ve got the shoes you’re looking for, specifically designed for your body and goals. This is the place to ‘find your run.’” I recently attended a launch event where Brooks showed off their latest footwear. The focus for the evening was on their 3 new releases, the Levitate 6, the Hyperion Max and the Ghost 15. All 3 offering a diverse range of beneficial qualities. All you have to do is #findyourrun and decide which one/s to try. I tried…Ghost 15. There’s a very good reason why the Ghost range from Brooks is one of their bestsellers. Here are some key features and benefits of the Brooks Ghost 15: 1 Comfort: The Ghost 15 features a soft and plush interior, making them comfortable for long-distance runs. The shoe also has a padded tongue and collar for added comfort. 2 Cushioning: The Ghost 15 has Brooks’ proprietary BioMoGo DNA cushioning technology in the midsole, which adapts to your stride and provides a responsive, customized feel. 3 Stability: The shoe has a segmented Crash Pad in the heel, which helps to absorb shock and provide stability during foot strikes. 4 Durability: The Ghost 15 has a durable outsole made of blown rubber that can withstand a lot of wear and tear. 5 Breathability: The shoe has a breathable mesh upper that allows air to flow through and keep your feet cool and dry. 6 Fit: The Ghost 15 is designed to have a snug and secure fit, with a roomy toe box that allows your toes to splay naturally. REVIEW : BROOKS
Overall, the Brooks Ghost 15 trainers are a comfortable and durable option for runners looking for a responsive and supportive shoe. So when you’re not hard at it on the trails and a road run is your aim for the day, check out the Brooks Ghost 15 here: https://www.brooksrunning.com/en_gb/ghost-15-mens-cushioned-running-shoe/110393.html. To check out the Hyperion Max click here: https://www.brooksrunning.com/en_gb/hyperionmax-mens-road-running-shoe/110390.html To check out the Levitate 6 click here: https://www.brooksrunning.com/en_gb/ levitate-6-womens-running-shoe/120383.html REVIEW : BROOKS The Ghost 15 has Brooks’ proprietary BioMoGo DNA cushioning technology 17
obstaclemudrunner.co.uk For Elite Atheletes to Fun Runners 18 All Photos credit of Harm Dommisse FUEL & RESET
19 FUEL : ENERGY Where does energy come from? The body creates energy through a complex process called cellular respiration. This process involves the conversion of nutrients from food, particularly glucose, into a molecule called ATP (adenosine triphosphate), which is the primary energy source for all cells in the body. Here are the basic steps involved in creating energy: 1 Glycolysis: This is the first stage of cellular respiration, which takes place in the cytoplasm of the cell. Glucose is broken down into a molecule called pyruvate, and a small amount of ATP is produced. 2 Krebs cycle: This is the second stage of cellular respiration, which takes place in the mitochondria of the cell. Pyruvate is converted into a molecule called acetyl-CoA, which enters the Krebs cycle. This cycle produces a small amount of ATP and also releases carbon dioxide and other molecules. 3 Electron transport chain: This is the final stage of cellular respiration, which also takes place in the mitochondria. The energy from the previous steps is used to power the electron transport chain, which produces a large amount of ATP. Overall, this process of cellular respiration allows the body to produce the energy needed for various physiological processes, including movement, metabolism, and the functioning of organs and tissues. Fuelling your body for exercise is important to help optimize performance, prevent fatigue, and support recovery. Here are some general guidelines for how to fuel your body for exercise: 1 Carbohydrates: Carbohydrates are the body’s primary source of energy during exercise, particularly high-intensity or endurance exercise. Aim to consume 1-4 grams of carbohydrates per kilogram of body weight, depending on the type and intensity of exercise you will be doing. Good sources of carbohydrates include whole grains, fruits, vegetables, and legumes. 2 Protein: Protein is important for muscle repair and recovery. Aim to consume 1.2-1.7 grams of protein per kilogram of body weight per day, depending on the type and intensity of exercise you will be doing. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, and nuts. 3 Hydration: Proper hydration is important for optimal exercise performance. Aim to drink water before, during, and after exercise to stay hydrated, depending on the intensity and duration of exercise. 4 Timing: The timing of your meals and snacks is important for optimal exercise performance. Eat a meal containing carbohydrates and protein 2-3 hours before exercise. If you don’t have time for a meal, eat a snack containing carbohydrates and protein 30 minutes to an hour before exercise. After exercise, aim to eat a meal containing carbohydrates and protein within 30 minutes to an hour. Overall, it’s important to experiment with different types and amounts of food to see what works best for your body and your exercise routine. It’s also a good idea to consult with a registered dietitian or other qualified healthcare provider to create a personalized nutrition plan that takes into account your specific needs and goals. Image by Lukas Bieri
3820 FUEL : RECHARGE Reboot your energy levels... Love Trails Festival returns 6-9 July 2023 with a fantastic itinerary of running, adventures, music and more. Love Trails Festival, the world’s first trail running and music festival, returns to the Gower Peninsula in South Wales for 2023, bringing with it a packed programme of adventure over 4-days. Combining the collective euphoria of watching live music on a big stage, the ‘runner’s high’ and the feeling of pure joy from running into the sea, Love Trails Festival is a magical weekend of adventure, wellbeing and exploration. Throughout the day runners can take in the stunning landscape by foot, exploring the dramatic coastlines, beaches and trails with non-competitive runs ranging from 3km - 55km. Guests can level up on adventure and try coasteering, surfing, wild swimming and rock climbing or wind down with unlimited yoga or a session in the wood fired hot tub. At night, three stages host a cherry-picked selection of DJs and live acts that will keep festival-goers dancing under the stars till the early hours of the morning. Throw in some inspirational talks and workshops, fantastic food and great people and you’ve got the perfect weekend in the great outdoors. “For 4-days, we create a unique weekend filled with experiences for every kind of adventurer, bringing together fun, friendship & of course trail running adventures of all shapes and sizes. There’s absolutely nothing else like it out there and we can’t wait for people to experience it all this summer.” For more information and tickets visit www.lovetrailsfestival.co.uk
21 FUEL : PLANT ENERGY From www.voomnutrition.co.uk I already use Voom’s ‘Pocket Rocket’ bars and ‘Recovery ‘Shake’ so I was super keen to try the new product they’ve bought to market. BUT, I’ve got to be honest, I’m really NOT a fan of beetroot unless it comes pickled in a jar, (usually served with my mackerel and goats cheese salad). With beetroot being the primary ingredient I was sceptical to say the least. However, I was very pleasantly surprised. There is without doubt a very distinctive beetroot taste. Beetroot is well known for its earthy flavor and vibrant red color and these don’t disappoint on either characteristic, they are flavoursome, absolutely jam packed with vitamins and minerals, including fiber, folate, potassium, and vitamin C. Paired exceptionally well with additional flavours they are available in Beetroot & Cacao, Beetroot & Raspberry and Beetroot, Rhubard & Ginger, I’d say each of these flavours totally deserve a spot in anyone’s kit bag. Voom POW beetroot bars offer several potential benefits: 1 Nutritious: Beetroot is a nutrient-dense vegetable that is high in fiber, vitamins, and minerals. It contains antioxidants that can help protect against oxidative stress and inflammation. 2 Convenient: Voom POW beetroot bars are a convenient snack option that can be easily carried in a purse, backpack, or gym bag. They are ready to eat and don’t require any preparation, making them a great option for busy people on-the-go. 3 Vegan and virtually gluten-free: Voom POW beetroot bars are suitable for people who follow a vegan or gluten-free diet. They are made with plant-based ingredients and do not contain any animal products. 4 Low in sugar: Voom POW beetroot bars are generally low in added sugar, which makes them a healthier snack option compared to many other snack bars on the market. 5 Taste: Voom POW beetroot bars have a unique and delicious flavor that comes from the taste of beetroot combined with other natural ingredients. If you’d like to find out more about the science and performance benefits of nitrates from beetroot then you can read it here… https://www.voomnutrition.co.uk/blogs/news/ importance-of-nitrates-athletic-performance POW® PLANT ENERGY BARS WITH BEETROOT Voom POW beetroot bars are the latest endurance energy bar from Voom Nutrition. To order and SAVE 20% click here and use code OMRM20
22 FUEL: NUTRITION TRAIN ING
23 TRAINING : FEET Best foot forward Foot Health Awareness Week, 7-13 March, commonly known as Foot Health Week, is an annual event that takes place in the UK and focuses on promoting foot health and raising awareness about the importance of foot care. Good foot care is important because it helps to maintain the overall health and function of the feet. Proper foot care can prevent and alleviate conditions such as foot pain, blisters, calluses, and fungal infections. It also helps to promote good circulation, reduce the risk of injury, and keep the feet comfortable and attractive. Getting the right fit. Correctly fitting footwear is important for several reasons: 1 Comfort: Trainers that fit properly will be more comfortable to wear, reducing the risk of blisters, sores, and other foot injuries. 2 Performance: A well-fitted trainer can improve your performance by providing the necessary support and cushioning for your feet during physical activity. 3 Injury prevention: Wearing trainers that fit properly can help prevent injuries such as sprains, strains, and stress fractures. 4 Long-term foot health: Choosing the correct size and shape of trainers can help promote healthy foot development and prevent foot problems later in life. Overall, taking the time to find the right fit for your trainers is important for your comfort, performance, and foot health. Get your gait tested. Gait testing is recommended because it helps to assess the way a person walks and runs and will identify any abnormalities or issues that may be causing pain or injury. The gait test provides information about the individual’s foot type, arch height, and the distribution of weight during movement, which can help to identify any imbalances or problems. This information is useful for determining the best type of shoes or orthotics for the individual, as well as for identifying any potential underlying conditions that may be contributing to pain or injury. Having your gait tested can also help to prevent future injuries and ensure that you are able to walk, run, or perform physical activity with optimal comfort and efficiency. Ultimate Performance offer a range of feet treats from toe protectors to insoles, heat and cold therapy and compression and recovery socks. See below for just a few of their products or go to the website to view the entire range. https://www.upmedical.co.uk (Click images for full details) Toe Protectors Made from a high-grade, super soft silicon these protectors help prevent blisters, alleviate corn pain, eliminate friction between the toes and cushion the toes. They are suitable for all toe sizes and are washable and re-usable. 2 x toe protectors per packet. Advanced Insole. Advanced insole with F3D offers anti-shock stability and support for runners and walkers. They dissipate up to 95% of high frequency shockwaves generated from hard surfaces like roads, pavements and hard trails. Helps prevent injuries such as plantar fasciitis, achilles tendonitis, shin splints and more. Available in a variety of fits to suit all feet. Cold Gel Instant cooling relief for sports injuries. Designed to offer effective relief of joint and muscular pain during and after exercise. Helps reduce swelling and soothe pain. Heat Rub The Ultimate Performance Heat Rub generates penetrating warmth for aching, injured and sore muscles. The analgesic formula generates heat once applied to the skin which increases blood flow helping soothe and relax strained muscles.
24 TRAINING : STRENGTH What happens when I train strength? 1 Muscle fibre recruitment: During strength training, the body recruits more muscle fibres to work together to lift the weight or resistance. This can help build overall strength and muscle mass. 2 Muscle damage and repair: Strength training causes small amounts of muscle damage, which prompts the body to repair and rebuild the muscle tissue. This process can lead to increased muscle size and strength over time. 3 Hormonal changes: Strength training can also cause hormonal changes in the body, such as an increase in testosterone and growth hormone, which can promote muscle growth and repair. 4 Metabolic changes: Strength training can also increase the body’s metabolic rate, which can help burn more calories and fat even at rest. 5 Improved bone density: Strength training can help improve bone density and reduce the risk of osteoporosis. Will I get too bulky? It is unlikely that most people will get bulky from strength training alone unless that is your goal. Gaining muscle mass and size requires a combination of factors, including genetics, nutrition, and exercise routine in terms of intensity, frequency and duration so you’d have to adjust your lifestyle to maximise those results. If you are concerned about gaining too much muscle mass or size, you can adjust your exercise routine to focus on lower weights and higher repetitions, which can help build muscle endurance and tone rather than bulk. Additionally, you can also adjust your diet to focus on maintaining a moderate calorie intake with adequate protein, rather than consuming excessive amounts of protein or calories that can lead to increased muscle mass. Overall, strength training is an important part of a well-rounded fitness program and can offer a range of benefits for the body. Strength training can have a wide range of benefits for the body, including increased strength and muscle mass, improved metabolic function, and reduced risk of certain chronic diseases. It’s important to start slowly and gradually increase the intensity and duration of your strength training routine to avoid injury and maximize results. It’s also a good idea to consult with a qualified fitness professional or healthcare provider before starting any new exercise program. Strength training is a type of exercise that involves working against resistance to build strength, endurance, and muscle mass. Here are some of the things that happen during strength training: Image by Scott Webb, Pixabay
25 TRAINING : KIT Click Here To Buy Yours Now. Ideal for Mother’s day! GRAVITY FITNESS “SPARTANBELL” KETTLEBELL 12KG - 24KG Not for the faint hearted, the latest drop from Gravity Fitness is the iconic solid cast iron Spartanbell kettlebell, featuring Gravity’s exclusive head-turning Spartan design. The dawn of a new era in kettlebells, the design and production of these all-over body annihilators have been scrupulously developed to the finest detail.
3826 TRAINING : GET A GRIP We have 2 questions for you 1. HOW STRONG IS YOUR GRIP? 2. DO YOU FANCY WINNING A £100 GIFT VOUCHER? Simply purchase the Gravity Fitness Warrior Grips and send us video proof that you can squeeze the handles together. You can purchase them here. • Take your grip strength to new levels • Progressively add grip strength by increasing the poundage • Range from an easily achievable 50LB to the impossible 350LB! • £100 Gravity Fitness Gift Voucher if you can complete the full set! ** • True to Gravity Style these are bulletproof, designed to survive an apocalypse • Backed by our lifetime warranty, if they ever break we replace them! ** All 7 pairs must be purchased and the challenge is that you squeeze each pair together, one at a time, and the 2 handles need to touch in the middle for each set. Video footage is required for all 7 sizes.
27 continued At just £12.95 who’s up for the challenge?
28 TRAINING : HYROX N.A. Mikaela Norman and David Magida win the HYROX North American Open Championships On Saturday, 11th Feb at the Chicago Navy Pier, two new champions were crowned in the elite race of the HYROX North American Open Championship. Mikaela Norman improved on her third-place position from Maastricht 3 weeks ago to edge out Megan Jacoby and Lauren Weeks. David Magida ran his best season race to claim the title with an impressive second-half surge. The race was one of the most popular US events this season, with over 2,000 athletes and spectators through the door and CrossFit media royalty John Wooley (Make Wods Great Again) and on-field reporter at the CrossFit Games Niki Brazier both in attendance with their podcast Kettlebells & Cocktails. With world championship qualification slots on the line and a stacked field of athletes, both races were tough to call. Expectations for the Americans were high; in the Male race, former NA champion Ryan Kent sought to defend his crown whilst Dylan Scott, the top seed entering the race, looked to continue his impressive season. A strong field of Europeans had also made the trip, European Champion Alex Roncevich, along with Tim Wenish who place 2nd in Maastricht and Michael Sandbach, who placed 3rd all travelled. In the Female division, all eyes were on Lauren Weeks following a dominant performance in Maastricht, whilst Mikaela Norman (CH) also made the trip from Europe seeking to better her 2nd place finish from the previous race. Megan Jacoby rounded out the favourites following an impressive third-place finish in Maastricht despite running an additional lap. These three athletes have separated themselves from the field this season with times that have consistently threatened the 1.00 mark. Male Race: The Males started with a familiar story, Michael Sandbach (UK) leading early with a strong first 4 stations in which he managed to separate himself from Ryan Kent (USA), Dylan Scott (USA) and David Magida (USA), who formed the chasing pack. A steady rise up the placings left Scott and Magida in second and third as they closed the gap on Sandbach, who held the lead into the row. Magida, who put in impressive performances in the sleds (3.18 Push, 3.49 Pull) to push himself up the placings, made his move in the farmer’s carry where he caught and surpassed Sandbach with a 2.00 flat station. @hyroxworld @hyroxworld @HYROX
29 TRAINING : HYROX N.A. Leading into the lunges, Magida built enough of a gap for a stop at the water table before entering the station 6 to 7 paces ahead of Scott and Sandbach. Sandbach’s early effort to break the field appeared to cost him here, he lost 10s to both Scott and Magida, and his chances at the title, Scott looking determined, battled hard to stay in contention reaching the final station only 10 seconds after Magida. The Wall Ball station, the final challenge of a HYROX proved the differentiator between the 3 athletes, Magida produced an impressive 3:55 split, more than 20s faster than his competitors and more than enough to earn him his win and his qualification to the World Championships. A distinctive performance from a fierce competitor who wasn’t a favourite coming into this race and has set a huge statement for the rest of the field. Women’s Race: After strong performances at the European Championships, the challenge for a new athlete to break into the top of the women’s field was huge. With WC qualification slots available Alandra Greenlee (USA), Linda Meier (GER), Terra Jackson (USA) and the other hopefuls needed to put in season-best performances to disrupt Lauren Weeks (USA), Mikaela Norman (CH) and Megan Jacoby (USA). From the start, the 3 favourites distanced themselves from the chasing pack, Norman who fell early in the race made up time to stay in the leading athlete group and chipped away with consistent sub 4 min run times alongside fast workouts. Weeks started strong winning the first run (3.45) and the ski erg (4.14) as well as fast sled push (2.55) and burpees (3.00) to enter the second half of the race in a comfortable lead. Norman, having recovered from her early fall, began to close the gap with ultra-consistent run times and relentless pressure in the workouts, including the farmers carry (1.55) and lunges (3.15) that saw her take the lead. Meanwhile, Jacoby quietly moved into 2nd with a strong second-half showing, reeling in Weeks and setting her sights on Norman. Despite a faster lunge station (3.11) in the penultimate workout Jacoby wasn’t able to close on the final run and entered the wall balls over 30s behind Norman. Finishing the wall balls unbroken, Norman crossed the finish line in 1.02.04, 40 seconds ahead of Jacoby to claim 1st place and the American Open Champion title, an impressive performance following a disappointing race for her in Maastricht. All 3 of the podium women (a repeat in a different order) are clearly capable of winning on their day and have set the scene for a thrilling final race at the World Championships in Manchester this year. In a notable achievement, Lauren Weeks won two medals in the day; she raced the Go Ruck doubles with CrossFit Games on-field reporter Niki Brazier which they won only 2 hours after the elite race to add to her bronze medal. See Final Rankings THE WORLD SERIES OF FITNESS RACING
31 PLAY: DIARY DATES MARCH 2023 MAY 2023 JUNE 2023 04: Winter Nuts, Dorking 11: The Mighty Deerstalker, Innerleithen 12: Normanby Hall Adventure Race, Scunthorpe 25: British Obstacle Sports 100m, 3k Age Group National Trials (North) Kilmarnock 25: Tartan Warrior Reborn Short and Sprint Kilmarnock 26: Tartan Warrior Reborn Obstacle Course Event Kilmarnock 26: Adrenalin Shock, Richmond, N. Yorks 26: Grim Challenge, Petersfield 26: Muddy Mayhem and Mini-Mudder, Hertford 26: The General Winchester 10k Obstace Run 28: British Obstacle Sports 3K Elite National Trials, Henley-on-Thames 01: Mud Master Junior, Weston-super-Mare 02: Mud Master, Weston-super-Mare 15: Inflatable 5k, Donington 15-16: Tough Mudder 10k, 5k - Finsbury Park 16: Get Caked 2023, Driffield 16: HARP Mud Run, Chesterfield 22: 4x4 Nuts, Dorking 22: Inflatable 5k, Exeter 22: The Muddy Dog Challenge, New Forest 22-23: Spring Wolf 5K Warwickshire 23: Spring Wolf Warwickshire Junior 23: British Obstacle Sports 3k Age Group National Trials (South), Dorking 29: Shropshire Mud Run, Shrewsbury 29: London West Spartan Trifecta Weekend Beast/Kids, Henley-on-Thames 30: London West Spartan Trifecta Weekend Super/Sprint, Henley-on-Thames 06: Born Survivor - Assault on Capesthorne Hall, Macclesfield 06: Color Obstacle Rush, Windsor 06: Tough Mudder London West (15k, 5k, Lidl Mudder, Infinity), Henley-on-Thames 07: Eastnor Castle Mud Bath (& Mini Mud Bath), Ledbury 07: Leicestershire Pretty Muddy 5K, Kids, Loughborough 07: MacTuff Scotland Summer, Fife 07: Pretty Muddy 5K, Kids, Swindon 07: Tough Mudder London West (10k, 5k, Lidl Mudder), Henley-on-Thames 07-08: Inflatable 5k, Guildford 13: Bog Commander, Buxton 13: Color Obstacle Rush, Brighton 13: Inflatable 5k, Towcester 13: Pretty Muddy 5K, Kids, Leeds 13: Pretty Muddy 5K, Kids, Norwich 13: The Muddy Dog Challenge, Derby 13-14: Nuclear Races Rush & Rookie Rush Weekend, Brentwood 14: British Obstacle Sports OCR 15K National Trials, Brentwood 14: Pretty Muddy 5K, Kids, Fife 14: MacTuff Kids, Fife 14: Maldon Mud Race, Maldon 14: Nuclear Races Oblivion Extreme, Brentwood 20: Pretty Muddy 5K, Kids, Truro 20: Color Obstacle Rush, London 20: Pretty Muddy 5K, Kids, Weston Park 20-2 1: Inflatable 5k Brands Hatch, West Kingsdown 20-2 1: Tough Mudder Midlands (15k, 5k, Lidl Mudder), Grantham 21: Pretty Muddy 5K, Kids, Finsbury Park 21: Pretty Muddy 5K, Kids, Wirral Park 27: Color Obstacle Rush, Milton Keynes 27: Pretty Muddy 5K, Kids, Clapham Common 27: Pretty Muddy 5K, Kids, Welwyn Garden City 28: Pretty Muddy 5K, Kids, Basingstoke 28: British Obstacle Sports 100m National Trials (South), Stanford-le-Hope 03: Color Obstacle Rush, Sheffield, UK 03: Pretty Muddy 5K, Kids, Poole 03-04: Tough Mudder Scotland 10k, 15k Inifinity, Lidl Mudder, Thornhill 03: Pretty Muddy 5K, Kids, Windsor 04: Pretty Muddy 5K, Kids, Stamford 04: Pretty Muddy 5K, Kids, Sunderland 10: Color Obstacle Rush, Newcastle 10: Inflatable 5k, Leeds 10: Pretty Muddy 5K, Kids, Milton Keynes 10: Pretty Muddy 5K, Kids, Preston 10: Pretty Muddy 5K, Kids, Sheffiled 10: The Muddy Dog Challenge, Stansted 10: Pretty Muddy 5K, Kids, Watford 10-11: arMUDgeddon, Rugby 10-11: The Little Welly, Henley-on-Thames 10: Gelt Gladiator - The Lake District Mud Run, Brampton 11: Gelt Gladiator - 4k Junior Course, Brampton 11: Pretty Muddy 5K, Kids, Edinburgh 11: Pretty Muddy 5K, Kids, Warrington 17: Pretty Muddy 5K, Kids, Coventy & Warwickshire 17: Color Obstacle Rush, Manchester 17: Pretty Muddy 5K, Kids, Glasgow 17-18: Inflatable 5k, St Albans 18: Pretty Muddy 5K, Kids, Basildon 18: Pretty Muddy 5K, Kids, Dundee 18: Pretty Muddy 5K, Kids, Ipswich 18: The Rood Rampage, Trowbridge 18: Pretty Muddy 5K, Kids, Wakefield 24: Pretty Muddy 5K, Kids, Cheltenham 24: Pretty Muddy 5K, Kids, Tatton Park 24: Color Obstacle Rush, Nottingham 24: Europe’s Toughest Mudder, Grantham 24: Pretty Muddy 5K, Kids, Sandwell 24: Hard As Oak - Ireland’s Toughest 10km Challenge!, Londonderry 25: Teen/Mini Oak, Londonderry 24-25: Tough Mudder Midlands (15k, 10k, 5k, Lidl Mudder), Grantham 24-25: Summer Wolf Leicestershire, Lutterworth 25: Summer Wolf Leicestershire Junior Wolf, Lutterworth 25: Pretty Muddy 5K, Kids, Sandwell 25: Pretty Muddy 5K, Kids, Blackheath Diary Dates Diary Dates provided by OCR Buddy ocrbuddy.com APRIL 2023 For further details and races up to the end of 2023 visit ocrbuddy.com or the OMRM websitewww.obstaclemudrunner.co.uk