Obstacle Mud Runner - issue 21

Reviews · Fuel · Training ONE RUN IS NEVER ENOUGH! issue 21

DIABLO CHALLENGE LTD, NORTH LINCOLNSHIRE. REGISTERED COMPANY NO 14602014 Do you dare take on the challenge? A brand new 7km obstacle course event with over 27 obstacles. Event: Farm Scrambler Farm Scrambler has been designed with everyone in mind...whether you're an avid obstacle course runner or you've never done one before but fancy trying something new. It's about having fun, having a goal to work towards, meeting new people, and challenging yourself whilst also having a laugh. You'll also help to support local people with their mental health as 5% of each ticket sale will go towards local charities Hull and East Yorkshire Mind and North East Lincolnshire Mind. It's not a timed event, we want everyone to go at their own pace and give each obstacle a try (but if you don't quite achieve one that's okay too). Location: Eastoft Road, Crowle. North Lincolnshire. DN17 4LR Date: Saturday 23rd September 2023. Various time slots available. TO GET YOUR TICKETS VISIT WWW.DIABLOCHALLENGE.CO.UK. FOR ENQUIRIES PLEASE EMAIIL [email protected] Tickets

CONTENTS Holidays are coming! And so are Obstacle Course Races. There are loads and loads of events coming up over the next quarter, I hope you’ll all be busy little bees and have your diaries crammed with as much as possible. Discount codes and offers are on pages 4 & 5 and make sure you follow our social media pages (details on page 6) to be amongst the first to see our competitions when we run them across our channels. We promise there will be at least 4 chances to win a race entry or 2. We’re thrilled to have been able to test lots of dryrobe products and we share those details plus news of their partnership with the Obstacle Course Racing World Championships. Read more about that on pages 16 & 17. There are more discounts on offer throughout and news from Hyrox about the World Championships in Manchester a few weeks ago. Have you recovered yet? Our newest team member @dawnnunesphysio is new to OCR but she shares some of her vast knowledge with us. Follow her on socials too as she will feature in the next issue also. We hope you have a wonderful summer, that’s it from us for another quarter. Take care of yourselves, and each other. Much love, 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 OMRM Social Media Get competition wise 8 REVIEWS 9: Hitting the Brooks Cascadia trail 10: RunLife... looking good 12 BENEFITS OF... 13: Foam Rolling 16: Dryrobe has it covered 17: Dryrobe OCRWC Partnership 18: Why hydration is key 20: Ice Tubs – chill out! 22 TRAINING AND RECOVERY 23: inov8 summer running 24: Swing that Gravity Mace 26: Hyrox World Championships 2023 Manchester 28: Dawn Nunes – training tips 31 RACE DATES 31: Get your diary out issue 21 *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 y:

4 Accountability Corner is a place to help people step inside the minds of three aspiring amateur athletes in the sport of obstacle course racing. Get the inside scoop on how we train, make time, and spend money, and how we find competing in the forever-changing world of our sport. We want everyone to know that being accountable and having purpose toward your physical goals is the best way to grow and gain discipline. However, gaining discipline is not a straight line or a simple process. You will fail, you will get injured, you will stay in bed and you will eat that pizza. We’re all human and we all struggle and that’s what we want to talk about. Follow us on: Web: https://accountabilitycorner. buzzsprout.com/ @_accountabilitycorner https://www.facebook.com/ profile.php?id=100093194911946 Who are we? Hi, I’m Sophie, founder and owner of The Awesome Anatomy Company! Whilst studying at university during the pandemic, I found there was a limited number of resources for students learning anatomy that were straightforward, simple and colourful! Many students find traditional textbooks to be unmotivating and uninspiring, our mission is to change that and create resources which are designed to engage and motivate! Our first product, the musculoskeletal (MSK) guide is our bestseller to date, having sold almost 2,000 copies worldwide in the last year! Our products are not just aimed at students, anyone wishing to learn about their own body and how to look after themselves should be able to benefit! Why not give our bestselling guide a try today? You can use code: MUDRUNNER15 to get 15% off today! Gravity Spartanbell Not for the faint hearted, this Spartanbell kettlebell, featuring Gravity’s exclusive head-turning Spartan design is crafted from solid cast iron and built to withstand the apocalypse! Put this robust bit of kit through the most strenuous workouts and relax that you’re in safe hands with our lifetime warranty* against manufacturer defects. 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. The result is a competitionstandard consistent handle thickness to ensure you get the absolute best workout every single time. Available in a range of weights from 12kg, 16kg, 20kg and 24kg to cater for a whole host of exercises and abilities. Use our exclusive link to order yours. 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. https://www.voomnutrition.co.uk/?ref=pf2E0Ook OR JUST CLICK HERE 20% OFF code: OMRM20 VOOM HYDRATES... see page 18 Get your copy here Order yours here

Are you up for a 21 day challenge? It involved completely ‘chilling’ out. Whether you want to use it for all the benefits described on pages 20 and 21 or whether you’re planning on it being a ‘quick dip’ when the weather heats up, you can order your ice tub https://ice-tub.com and use our code DONNA18036 to get 10% off. It comes with a lid, warranty and a guide to help you get the most out of your cold-water experience. Don’t stress, just CHILLLLLLLLLLL. 5 TOP OFFERS COMMANDO 14-15th October 2023 Hever Castle This is the only event that can recreate the mud, sweat and pain of modern day Royal Marines Commando training. Have you got what it takes? Test yourself across a 6k or 12k course, taking on some of the toughest obstacles straight out of the Commando test book. 25% OFF code: OMR25 https://www.castleraceseries.com/ events/hever-castle-commando/ www.fenlandrunner.com Fenland runner are UK stockists for OCR, Trail, Swim Run, Triathlon, Road, Canicross, Orienteering and Gym products. They stock brands such as Oriocx, Icebug, VJ’s and more... OMR readers can get 10% off VJ shoes and Sports HG clothing. Code is OMRM10. Looking Cool Meet our eco-friendly non-slip sunglasses. The comfiest sunglasses you will ever wear. Currently Buy One Get One Free. Join us on our journey towards a more sustainable future with our 100% recycled shades. kyloeinthewild.com Order your Ice tub here

6 OMR : SOCIAL MEDIA OMRmagazine @omrmagazine @omrmagazine Follow us on Social Media for all our competitions


8 COVER STORY 10 obstaclemudrunner.co.uk For Elite Atheletes to Fun Runners 18 All Photos credit of Harm Dommisse R S EVIEW

9 REVIEW : BROOKS Brooks Cascadia When it comes to trail running shoes, I can highly recommend these Cascadia trail running shoes. I’ve been testing them for 3 months and they have become a firm favourite. I’ve worn them on trail runs, hikes, dog walks, active days out and outdoor bootcamps. Brooks are a leading brand in the running industry, they’ve been manufacturing running shoes since 1997. The Cascadia series is specifically designed to provide excellent performance and protection on rugged terrains, making them suitable for trail running and offroad adventures. Here are some key features and characteristics of Brooks Cascadia trainers: q Durable Construction: Brooks Cascadia trainers are known for their durability and ruggedness. They are built to withstand the demands of trail running, featuring reinforced uppers, durable outsoles, and protective overlays that guard against debris and rocks. w Traction and Grip: These shoes are equipped with aggressive and multidirectional lug patterns on the outsole. This design provides exceptional traction and grip on various surfaces, including loose dirt, rocks, mud, and wet terrain, allowing runners to maintain stability and control. e Cushioning and Comfort: Cascadia trainers incorporate ample cushioning to enhance comfort during long runs. They typically feature responsive midsoles with technologies like Brooks’ BioMoGo DNA foam, which adapts to the runner’s stride and provides a cushioned yet springy feel. r Protective Features: The Cascadia line prioritizes foot protection, they feature Ballistic Rock Shield in the midsole to shield the foot from sharp objects, rocks, and uneven surfaces. t Fit and Support: Brooks offer a variety of sizing options and widths to accommodate different foot shapes. Cascadia trainers generally provide a secure and supportive fit, with features like padded collars, gusseted tongues, and lacing systems that allow for customized adjustments. The toe box is roomy and I’d say they fit quite wide. I’m a size 7 and go for a 7.5 in trail shoes. 6 Breathability: Although trail running shoes prioritize durability and protection, breathability is still essential for comfort during long runs. Brooks Cascadia trainers incorporate breathable mesh uppers and strategic ventilation to promote airflow and help manage moisture. It’s worth also noting that Brooks offer a money back guarantee if you’re not happy with their products so you’ve nothing to lose. https://www.brooksrunning.com << Watch Brooks Cascadia style Video credits http://freemusicarchive.org/music/Juanitos/ Exotica/juanitos_-_01_-_octopussy http://creativecommons.org/licenses/by/2.0/fr/

10 obstaclemudrunner.co.uk REVIEW : RUNLIFE RunLife tee RunLife short Made from 19% plant-based Tencel® (wood pulp which is tough yet light, soft and comfy). It’s also naturally breathable, good at wicking moisture and anti-bacterial. Available in Cream Tan, Heather and Oyster Mushroom. With athletic lines, recycled polyamide and a comfortable fit, these are a perfect example of the versatility and attention to detail found in the new RunLife apparel range. The two-pocketed shorts feature athletic lines inspired by iconic Salomon pieces, with laser holes and mesh inserts to keep your body temperature just right. With waist adjustments and a comfy fit, the shorts follow your movements and offer just the right amount of stretch. Made from recycled polyamide, they are light, comfy and so soft, you’ll almost forget you are wearing them. Available in Cream Tan, Black and Grape leaf. £40 £55 The Runlife hoodie and pants make up the collection salomon.com

11 Wild Running - Have You Got What It Takes? Woods, Obstacles, Lakes & Fields... wolf run 2nd & 3rd September 2023 Leamington Spa, Warks thewolfrun.com Autumn Event Have fun and complete the award winning challenge 10k / 5k / Junior

1802 For Elite Atheletes to Fun Runners 18 All Photos credit of Harm Dommisse B S ENEFIT OF...

13 Foam Rolling BENEFITS OF : ROLLING Foam rolling is a popular self-myofascial release technique that involves using a cylindrical foam roller to apply pressure to muscles and soft tissues. It offers several benefits for overall muscle health and recovery. Here are some of the key benefits of foam rolling: q Muscle recovery: Foam rolling can help in reducing muscle soreness and accelerating recovery after intense workouts. By applying pressure to the muscles, it helps to break up adhesions and knots, improving blood flow and nutrient delivery to the muscles, which aids in the repair process. w Increased flexibility and range of motion: Regular foam rolling can help improve flexibility and joint mobility. It targets tight muscles and fascia, releasing tension and restoring optimal range of motion. This can be particularly beneficial for athletes and individuals who want to enhance their performance and prevent injuries. e Injury prevention: Foam rolling can be an effective tool for injury prevention. By addressing muscle imbalances, tightness, and trigger points, it helps to correct muscular dysfunction and improve movement patterns. This, in turn, reduces the risk of overuse injuries and strains. r Improved circulation: Foam rolling promotes blood circulation to the muscles, which aids in flushing out metabolic waste products such as lactic acid. Enhanced circulation helps to deliver oxygen and nutrients to the muscles, improving their overall health and function. t Pain relief: Foam rolling can provide temporary relief from muscle pain and discomfort. The pressure applied to the muscles stimulates sensory receptors, which can help reduce the perception of pain. It can be particularly beneficial for individuals with muscle tightness, knots, or trigger points. y Relaxation and stress reduction: Foam rolling can have a relaxing effect on the body and mind. The rhythmic rolling motion and pressure applied to the muscles can help promote a sense of relaxation and reduce stress levels. u Cost-effective and convenient: Foam rollers are relatively inexpensive and widely available. They are also easy to use and can be incorporated into your daily routine at home or at the gym. This makes foam rolling a convenient and cost-effective self-care practice. It’s important to note that while foam rolling can provide numerous benefits, it’s not a substitute for professional medical advice or treatment. If you have any specific concerns or chronic conditions, it’s always a good idea to consult with a healthcare professional before starting any new exercise or recovery routine. HOW TO DO IT >>

...for within you lies the power to achieve greatness and overcome any obstacle Believe in yourself and your abilities...

15 BENEFITS OF : ROLLING HOW TO DO IT q Select a foam roller: Choose a foam roller that suits your needs. There are different densities and sizes available, so consider your comfort level and the areas you want to target. w Find a suitable space: Find a flat, open area where you have enough space to move and lie down comfortably with the foam roller. e Prepare your body: Before you start foam rolling, it’s essential to warm up your muscles with some light aerobic activity or dynamic stretching to increase blood flow and prepare the tissues for rolling. r Position yourself on the foam roller: Sit or lie down on the foam roller, targeting the specific muscle you want to work on. For example, if you’re targeting your calves, sit on the floor with your legs extended and place the foam roller under your calves. t Apply pressure and roll: Begin by applying your body weight onto the foam roller and slowly roll back and forth along the targeted muscle group. Move at a moderate pace, about an inch per second, and focus on any areas that feel tight, knotted, or tender. y Stay on the muscle knot or trigger point: When you encounter a tight or tender spot, pause and hold the pressure on that area for 20-30 seconds. This can help release tension and knots in the muscle. u Breathe and relax: While foam rolling, remember to breathe deeply and try to relax your muscles as much as possible. Tension or resistance can interfere with the effectiveness of the technique. i Cover the entire muscle group: Continue rolling along the length of the muscle group, covering all the areas that you want to target. Adjust your body position as needed to reach different angles and areas of the muscle. o Be cautious around sensitive areas: Be mindful of sensitive or bony areas such as joints or directly over your spine. Avoid rolling directly over these areas to prevent injury or discomfort. 1) Repeat as needed: Repeat the foam rolling technique on each muscle group for about 1-2 minutes per area. You can foam roll both before and after exercise, or as part of your daily routine for muscle maintenance and recovery. Remember to listen to your body during foam rolling. If you experience excessive pain or discomfort, reduce the pressure or stop rolling that particular area. It’s also a good idea to seek guidance from a fitness professional or physical therapist to ensure you’re using proper form and technique.

3816 IMHOdryrobe... REVIEW : IMHO dryrobe Changing robe. This product is one of the most versatile ‘all year round’ pieces of kit. Mine lives mainly in my car so when I’ve misjudged the weather on a dog walk, there it is. It gets slung on so I can change after paddleboarding. It 100% comes on our annual camping trip and late afternoons at the beach and of course it has its place at Obstacle Course Races. It has been worn by each family member and quite a few friends too at some point or another. I love how dryrobe constantly evolve and introduce new colour combo’s and how it’s definitely not just for OCR. Available in kid’s sizes too. Check out the new colours at https://dryrobe.com Organic Towel dryrobe. It’s a towel poncho. Made from organic cotton it feels super-soft. The poncho design means it’s a quick slip over the head and you’re covered. No more trying to hold your towel in your teeth whilst awkwardly getting in or out of your clothes/swimsuit/wetsuit without showing the bits you’d rather you didn’t. Available in kid’s sizes too. Take a closer look >> Dryrobe Eco Compression Backpack. This bag is the bag you didn’t realise you needed! It can EASILY pack any dryrobe for starters. Or, as it is so versatile you can use it for your many adventures. It has a 33L capacity, is water repellent (even the zips are protected.) It has a chest strap to support the weight if you’re carrying a full load. (Up to 20kg) Or if you just love how stylish it looks and want to use it for something less muddy, it has an internal laptop sleeve, is extremely lightweight at just 1.1kg and is also coincidentally within the allowed dimensions for a cabin bag if you’re flying. See for yourself.. they’ve covered everything! Dryrobe x Bullfrog Water Bottle. This co-branded water bottle made with 18/8 stainless steel comes in a stylish matt black colour and compliments the dryrobe brand perfectly. Its double walled vacuum insulated sides are designed for hot and cold, depending on your needs. It will keep your cold liquids cold for up to 24 hours and your hot drinks hot for up to 12 and the leakproof lid means you can confidently pack it and relax. Get yours here! dryrobe Change mat. Do I really need one? Well, I’d never had one until recently. I had always either stood in the mud or on a plastic bag. However, after using the change mat, I’ll never pack a kitbag again without it. It draws moisture away from the skin so rather than trying to awkwardly stand on one leg whilst drying the feet without touching down so you don’t get wet again, all you have to do is stand on the mat as you would to get changed normally and by the time you come to put your shoes on, your feet are already dry. It’s a super addition for any adventurer. Yes, I do need one >> (in my honest opinion)

OCRWC : PARTNERS 17 It’s a World Champion partnership With the highly anticipated 2023 Obstacle Course Racing World Championships (OCRWC) heading to Mammoth Lakes, California in October, British company dryrobe®, has again been named the official changing robe of the OCR World Championships. “Every year, we strive to make the Obstacle Course Racing World Championships an unforgettable event by featuring the most challenging obstacles, the most awe-inspiring athletes, and the most dynamic partners,” said Adventurey CEO, Adrian Bijanada. “dryrobe® has more than earned its place at the OCRWC with its phenomenal moisture-wicking, weatherproof and roomy changing robes, and we are ecstatic that they are joining us once again. The durable and practical construction of dryrobe® makes for easy clothing changes in even the coldest and wettest conditions.” The dryrobe® was designed and developed by Gideon Bright as a way to keep warm and change anywhere and to shelter from the elements while in your sports kit. Originally born from cold water surfing and year-round parking lot changes, the obstacle racing community of the United Kingdom adopted dryrobe® as a critical piece of kit for cold rainy obstacle races. Since then, dryrobe® has become a global sensation, previously working with athletes such as 6x OCR World Champion, Jonathan Albon, along with many of the world’s best OCR competitors worldwide. Gideon Bright, Founder and Director of dryrobe® commented: “Here at dryrobe®, we’re excited to be supplying the official changing robe of the 2023 OCR World Championships. As a premier event in Obstacle Course Racing, we’re proud to be partnering with an organization that shares our love of nature and encourages both professional and amateur athletes to experience the great outdoors while ensuring their commitment to protecting the environment and supporting local communities.” A special OCR World Championships limited edition collaborative custom dryrobe® Advance will be available to purchase this year, and will be available soon via dryrobe.com and for purchase worldwide ahead of the event. About the Obstacle Course Racing World Championships Since its inaugural event in 2014, the OCR World Championships has served as the premier independent world championships for the sport of Obstacle Course Racing. Drawing more than 5,000 athletes from 70 nations, the OCR World Championships features both professional and amateur age-group competitions. About dryrobe® dryrobe® is the original outdoor changing robe - created by Gideon Bright, a UK-based surfer with over 30 years experience in the water. Designed to let you get active outdoors, whatever the weather. dryrobe® changing robes are spacious enough to easily get any sports clothes on or off, allowing you to get changed anywhere. Made from 100% recycled fabrics, the waterproof and windproof outer protects you from the elements, whilst its super-warm inner lining helps you dry off quickly after training or racing. Now a familiar sight on the back of the elite athletes at sporting events all over the world, the dryrobe® client list includes Red Bull, GoPro and Team GB. dryrobe® are proud to be a certified B CorpTM Since being introduced into the world of Obstacle Course Racing, dryrobe® has become a familiar sight at these epic, muddy events across the globe. Designed to be used multiple times throughout the day, over wet or dry clothing, to change outside as well as preserving energy and core temperature before and after racing. dryrobe® has proved itself worthy and has become a standard piece of kit within the core of the OCR community. https://dryrobe.com

18 BENEFITS OF : HYDRATION Staying hydrated Hydration is critically important for overall health and well-being. Here are 8 key reasons why hydration is important: q Fluid Balance: Water is essential for maintaining proper fluid balance in the body. It helps transport nutrients to cells, regulate body temperature, lubricate joints, and cushion organs and tissues. w Physical Performance: Staying hydrated is crucial for optimal physical performance, especially during exercise. Dehydration can lead to decreased endurance, reduced strength, impaired focus, and increased fatigue. Proper hydration helps maintain energy levels and supports muscular function. e Temperature Regulation: Water helps regulate body temperature through perspiration and evaporation. It cools the body as sweat evaporates from the skin’s surface, preventing overheating and heatrelated illnesses. r Digestion and Nutrient Absorption: Water aids in the digestion and absorption of nutrients. It helps break down food, assists in nutrient transport, and supports proper bowel function, preventing constipation. t Kidney Function: Adequate hydration is essential for proper kidney function. Water helps flush out waste products and toxins from the body, preventing the formation of kidney stones and urinary tract infections. y Cognitive Function: Dehydration can impair cognitive function, including memory, attention, and concentration. Staying properly hydrated can help maintain optimal brain function and mental clarity. u Skin Health: Hydration plays a vital role in maintaining healthy skin. Sufficient water intake helps keep the skin moisturized, improves elasticity, and promotes a youthful appearance. i General Well-being: Hydration is important for overall well-being. It can help prevent fatigue, headaches, dizziness, and mood swings. It also supports the normal functioning of various bodily systems, including the cardiovascular system. It’s important to note that individual hydration needs may vary based on factors such as your age, activity level, climate, and overall health. It’s recommended to listen to your body’s thirst cues and drink enough fluids throughout the day to stay properly hydrated. It is recommended to drink about 8 glasses (64 ounces) of water per day, which is roughly the equivalent to 2 litres. However, it’s important to note that some individuals may require more water due to factors like intense physical activity, hot weather, or certain health conditions. Others may need less water if they have specific medical conditions or are on a fluid-restricted diet. A good indicator is your urine colour. Ideally, it should be pale yellow or straw-coloured. Darker urine may indicate dehydration, while very light or clear urine may indicate overhydration. Remember, water intake doesn’t have to come solely from plain water. Other beverages like herbal tea, infused water, and certain foods with high water content (fruits and vegetables) can contribute to your overall fluid intake. Image by rony michaud from Pixabay

19 BENEFITS OF : HYDRATION It’s always a good idea to listen to your body’s signals, maintain a balanced diet, and consult with a healthcare professional if you have any specific concerns or medical conditions regarding hydration. When should you take electrolytes? Electrolytes should be used in specific situations to support hydration and replenish the minerals lost through sweating. It is recommended to use electrolytes before, during, and after intense exercise to maintain proper electrolyte balance and prevent dehydration. Here are some tips for using electrolytes during each phase of exercise: l Before Exercise: It’s important to be well hydrated and have sufficient electrolyte levels to support the demands of the workout. l During Exercise: Electrolytes are especially important during intense exercise because they are lost in sweat. The body needs to replace them to maintain proper function and to prevent dehydration and electrolyte imbalances. Maintaining proper electrolyte balance during exercise can help: q Maintain hydration: Electrolytes help to regulate fluid balance in the body, which is important for maintaining hydration levels during exercise. w Prevent cramping: Electrolyte imbalances can lead to muscle cramps, which can be especially problematic during exercise. Ensuring proper electrolyte balance can help prevent these cramps. e Support energy production: Electrolytes like sodium, potassium, and magnesium are essential for energy production in the body. Without proper levels of these electrolytes, athletes may experience fatigue and decreased performance. r Improve recovery: Replenishing electrolytes after exercise can help with recovery and reduce muscle soreness. l After Exercise: It’s important to replenish the fluids and electrolytes that were lost during the workout. Overall, maintaining proper electrolyte balance is essential for optimal performance and preventing dehydration. By using electrolytes before, during, and after exercise, you can help ensure that your body has the electrolytes it needs to function at its best. It is important to note that electrolytes are not necessary for everyone on a daily basis, particularly if you have a balanced diet and normal hydration habits. However, in situations where there is an increased risk of dehydration and electrolyte imbalances, using electrolytes can be beneficial. @voomnutrition offer a very tasty rehydration drink which you can get here: use code OMRM20 to get 20% off.

3820 BENEFITS OF : ICE Cold water immersion An ice bath, also known as cold water immersion, is a therapeutic technique that involves immersing the body in cold water for several minutes. Here are some potential benefits of taking an ice bath: q Reduces inflammation: Cold water immersion has been shown to reduce inflammation and swelling in the body. w Speeds up recovery: Ice baths can help speed up recovery by reducing muscle soreness and fatigue. This can help athletes to recover more quickly between workouts, allowing them to train more effectively. e Boosts circulation: Cold water immersion can help increase blood flow and circulation in the body, which can improve overall health and wellbeing. This can be beneficial for people with circulatory issues or poor blood flow. r Increases alertness: Exposure to cold water can also increase alertness and mental clarity, helping to improve focus and concentration. t Relieves stress: Cold water immersion can also have a calming effect on the body, helping to reduce stress and anxiety levels. It is important to note that taking an ice bath can be uncomfortable when first starting out. It is recommended to start with shorter durations and gradually increase the length of time spent in the cold water over time. Additionally, ice baths are not recommended for everyone, particularly those with certain medical conditions or injuries. It is always a good idea to consult with a healthcare provider before starting any new therapeutic technique. I’ve been using my Ice Tub for 2 weeks now and have pencilled it into my routine to make sure I have a quick dip every day. I am 100% feeling the benefits so far. The cynics amongst you would say it’s no different to having a cold bath. This is true. however, the Ice Tub contains (270) litres of water and it’s re-usable for at least a month or longer provided you maintain it accordingly, whereas you would use on average 100-130 litres in a bath and then the plug gets pulled and off it goes, literally money down the drain. That’s a lot of water wasted when you’ve only sat in it for maybe 3-10 minutes. Re-using the water in an Ice Tub is much friendlier for the environment AND your wallet. Could I just use a wheelie bin? Yes, you could but this looks way cooler, and no one will accidentally put their rubbish in your Ice Tub. It’s an ideal birthday or Christmas gift too. (Yes, I did just say the ‘C’ word) Won’t it cost me a fortune topping it up with ice? Actually, I’ve bought some large Ice Packs which I freeze and then pop in the water 10 mins before getting in. I just pop them back in the freezer when I get out again. Hey presto! Click the link https://ice-tub.com and use our code DONNA18036 to get 10% off yours, it comes with a lid, warranty and a guide to help you get the most out of your cold-water experience. I challenge you to the 21-day challenge, I bet you can’t tell me you’re not feeling the benefits. Do please share your experiences with me at donna@ obstaclemudrunner.co.uk



23 TRAINING : KIT inov-8 Roclite G275 v2 inov-8 Ultra Pack Pro 2 The inov-8 G275 v2 is a remarkable running shoe that embodies the perfect balance between performance and comfort. The inov-8 Ultra Pack Pro 2 in 1 is a cutting-edge gear solution designed for outdoor enthusiasts and adventurers seeking ultimate versatility. This updated version builds upon the success of its predecessor, offering an even more refined and responsive running experience. The shoe’s lightweight design, combined with its durable construction, allows for excellent agility and speed on various terrains. The G275 v2 boasts an innovative grapheneenhanced outsole and 6mm lugs which provide exceptional grip and traction, ensuring stability and confidence during every stride. Its cushioned midsole offers ample support and shock absorption, making it ideal for long-distance runs or intense training sessions. Additionally, the shoe’s breathable upper and adaptive fit system ensure a snug and secure feel, allowing the foot to move naturally while maintaining optimal comfort. Overall, the inov-8 G275 v2 is an advanced running shoe that seamlessly integrates technology and superior performance, making it an excellent choice for runners seeking the perfect blend of agility, durability, and comfort. Available from https://www.inov-8.com/ roclite-g-275-v2-mens This innovative pack combines the functionality of a backpack and a hydration vest, providing a seamless transition between activities. With its sleek and ergonomic design, the Ultra Pack Pro 2 in 1 offers exceptional comfort and stability, ensuring a snug fit that won’t hinder your movement during intense workouts or long-distance runs. It features multiple pockets, compartments, and attachment points, allowing for efficient organization and easy access to essentials such as water bottles, poles and nutrition. The pack also includes a hydration bladder compatible sleeve, making it easy to stay hydrated on the go. You can use it as a 5 litre pack for your shorter runs or clip the additional 7 litre compartment on for a whopping 12 litre pack for those longer runs. Constructed with durable and weather-resistant materials, the Ultra Pack Pro 2 in 1 can withstand rugged terrains and unpredictable conditions, making it a reliable companion for your outdoor pursuits. Whether you’re trail running, hiking, or embarking on multi-day adventures, the inov-8 Ultra Pack Pro 2 in 1 is a versatile and highperformance pack that will enhance your experience and help you push your limits. https://www.inov-8. com/ultrapac-pro2in1?colours=635

24 TRAINING : EQUIPMENT Equipment Spotight: Steel Mace Now, however, maces can be used in our training to help boost our joint health, our strength and our hand eye coordination. Once a weapon used for warfare, now the mace is a weapon used for strength, healing and conditioning. We love a good mace here at Gravity Fitness, as the steel mace embodies everything we are all about; alternative functional health and fitness. Using a mace can massively assist with unilateral or bilateral training i.e. training one side of the body or both. This can be a huge advantage when trying to correct any imbalances on one side of the body. Also, when training across both sides of the body, we can focus on the mind to muscle connection along with coordination, to really build the focus we need to push ourselves further upon our training journey. Our steel maces come in varying weights allowing you to push yourself as far as you can! As a recommendation, always start out a little lighter than you think you will need, especially if you want to work on your shoulder mobility and perform any mace flows. This way you can focus on learning the patterns, as well as the holding of the mace itself, needed to master mace flow work. The weights we have our 4kg, 6kg, 8kg, 10kg and 12kg, all crafted in steel with a matte black finish and a textured surface to ensure a solid grip through your movements. I would recommend the 4kg or 6kg for shoulder work to begin with, and for any lower/weighted work I’d start at 8kg or 10kg. Once you have chosen your weapon, you need to learn to wield it! Any mace flow is going to be fantastic for your rotator cuff health. You can find a whole bunch online, from multiple sources. Always start slowly and patiently, master the coordination and the expected movements before starting to speed up the flow or to add weight to it! Mace Cossacks are a fantastic lower body strength and mobility move, allowing you to take the weight down over that one side securely and safely. A mace row from a boat pose will help strengthen your core an obliques massively. We can also work our upper body push movements with a mace. I personally love the mace shoulder press, as you can help with any shoulder strength imbalances, and use the weight with different bias in relation to your grip. For example, you can have the weight in front of, beside or behind the hand holding the mace. You can also choose to hold the weight further away from the body to add difficulty. Also, this side might go unfounded by a lot of other places, but here at Gravity Fitness, we like to embody the respect any functional practice deserves. Make sure you pay respect to the mace first. If you take care of the steel mace, it will take care of you as well. When it comes to training, making sure we pay respect to our training tools, as well as treating them well, will ensure they have the longest possible lifetime! This video from Gravity Fitness will take you through all things steel mace, and help you get to grips with how a mace handles! Outside of working on any flows and swings, you can use this quick workout to work on your full body strength with a mace: l Mace Cossack Squats x 8 each side l Mace Rows from seated boat position x 8 each side l Mace Shoulder Press – switching positions of where the weight rests x 8 each position on each side Repeat x 4 or as time allows Tag us on socials @gravity.fitness to show us your steel mace flows, and what else you’re working on with a steel mace. Let us know if you have any questions, or if we can offer you any tips. And remember, just keep swinging! To purchase your mace or to see what else we offer, click here. The Steel Mace was originally used as a handheld medieval weapon, to cause and inflict brutal damage on an opponent on the opposing side of the battlefield.

25 20% OFF WWW.SUPERSTRONG.CO.UK Gym & Fitness Flooring Gym Tiles, Rolls & Mats Various Thicknesses/Sizes Wide Design Choice

3826 FITNESS : HYROX HYROX Crowns 2023 World Champions @hyroxworld @hyroxworld @HYROX HYROX, the World Series of Fitness Racing, concluded its 22/23 season with the Elite World Championship race at the Manchester Convention Centre on Friday 26th May 2023. This season saw 43 races across 13 countries, with over 90,000 participants taking part and 2,500 people qualifying for the World Championships from 47 countries. Participants qualified in four different race and age group categories and of the 2,500 people who qualified, the fastest 15 individual pro male and female times qualified for the Elite 15 race. Hunter McIntyre successfully defended his World Champion title with a time of 56.40, and Lauren Weeks regained her World Champion title in 59.51, having conceded it to Kris Rugloski last year. Male Race Highlights Hunter McIntyre started the race aggressively running 3.30 - 3.45km pace for the first 4 laps, he opened a significant lead which at one point reached 2 minutes 26 seconds. He notched 1st place times in each of the first 5 workouts including blistering sled push (2.21) and burpees (2.27). His runs slowed noticeably in the second half of the race as he stopped in each of the last 4 runs for water, he finished the race with a 1 min lead over second place Alex Roncevic. Roncevic ran a consistent race to take 2nd, he recorded the second fastest times on 4 stations and won the wall ball station. One of the most consistent athletes in the field he worked his way steadily through the field following a mid-field start and ended the race in his best-ever finish in a World Championship race. The battle for 3rd and 4th was intense with Ryan Kent and Tobias Lautwein recording an identical 58.26 score which came down to a photo finish and saw Lautwein edge his American Counterpart for the final podium spot. UK athletes Graham Halliday (5th, 58.41 )and Michael Sandbach (10th, 1.00.30) both raced impressively in front of their home crowds Female Race Highlights Lauren Weeks regained the World Champion title she last held in 2021, breaking the 60-minute barrier in 59.51 she won two stations, came 2nd in four and held a steady run pace around 4.10/km. Having secured the lead in the first lap she never relinquished it, Hunter McIntyre and Lauren Weeks win HYROX World Championships in Manchester, UK in front of a packed 5,000-person crowd Photo credit: HYROX

FITNESS : HYROX 27 THE WORLD SERIES OF FITNESS RACING she entered the final wall ball station 30 seconds ahead of her fellow American athlete Megan Jacoby and held the lead to win. Megan Jacoby finished in 1.00.23, she fought hard in the midsection of the race coming off the rower at the same time as Weeks but was unable to match her in the second half of the race falling just shy of becoming the first woman to break the 60 min barrier for a second time. Belle McFarlane rounded out the podium making an American clean sweep, she finished in 01.02.11 with a strong second-half race notching a win in the sandbag lunges (3.23) and a 3rd in the Wall Balls. Christian Toetzke, Founder of HYROX, comments “This evening we saw 2 of the best athletes to ever compete in our sport show their pedigree, both ran impressive races pushing the pace early and demonstrating an awareness of both their fitness and the ability to manage themselves to win in highly competitive fields. Both times recorded would have broken World Records last year and it’s a huge testament to the speed at which the sport is progressing that these athletes and all of the other Elites have broken time barriers.” HYROX is the global fitness race for everybody, founded in 2017 by mass participation endurance event veteran Christian Toetzke and x2 Olympic champion and one of the world’s greatest ever Hockey players, Moritz Fürste. A HYROX race is the same all around the world, starting with a 1km run, followed by 1 functional movement, repeated 8 times*. The sport is intended to appeal to everyone, no matter what level or experience of fitness. With a hugely expanded schedule for the 23/24 season, including expansion into Dubai, Australia, Singapore, Poland, Italy and over 65 currently planned races, HYROX anticipates next year’s World Championships to be even more impressive. For more information and for HYROX season 23/24 races, visit www.hyrox.com Photo credit: HYROX

28 Training tips to run stronger and faster in obstacle racing “I’m an ultra-runner who has recently turned to the complex, exciting and challenging world of obstacle racing” Dawn Nunes For me, the running part is the “easy” section, and the obstacles are more challenging. For some, it is the other way round; you feel you can swing on the monkey bars forever and climb the walls in your sleep! As a sports physiotherapist I thrive in helping runners improve on their technique, work to get stronger, and provide basic but essential tips to perform at their best. I recently completed my first Tough Mudder Infinity. The weather was wet and chilly, the company epic and the course muddier by the minute but I loved it. I was determined to continue out on the course for the full nine hours unless my body said otherwise. I completed it with a 50 km buckle. I have learnt a great deal through my endurance ultra-running which included a rather gruelling 100 miler at the end of last year with Ultra Trail Cape Town (UTCT) - and find that there are a few key elements to running and endurance that can help you up your game significantly. Just a side note, this is not only about ultradistances, my advice and suggestions are relevant for every distance and runner. I’m talking about running and training optimally and being clever with the time that you have available to improve the running part of your obstacle course races. Know your race Just like you would train specific obstacles that you are expecting to come up against, it is the same for your running. If your course is hilly, train on hills. If it has longer, flowing trails, practice running for longer periods of time without stopping. Frequency I would recommend at least three to four runs a week to maintain your run ability and four to five runs a week to improve it. This can be made up of one to two quality sessions – the hills, speed work or fartlek (varying speed training) a week as well as an easy run and a longer run to round off your run training. Variety Speed work not only teaches you to push yourself, but it incorporates more of your muscle fibres as every muscle is needed for you to push your boundaries to go faster. A word of caution – start gently and do not start speed work within four to six weeks prior to a big event. The potential risk of injury outweighs the possible rewards at that late stage. Be conservative If you are starting to increase the distances you are competing in, start off more conservatively and then from halfway push through to finish strong. You’ll be able to learn how your body works and adjusts and then can continue to run the whole race rather than speed through the first half and walk at the end. The obstacles will also fatigue you, but if you hit them when your legs are burnt out from the running, it will take a lot more energy to complete them. TRAINING : STRONGER FASTER

29 Train on tired legs Do your obstacle and strength training, then go for a run. This will mimic race day and you will learn to push through this fatigue. Your body will adapt to running on tired legs and grow stronger. This would be an easy run rather than one of your quality run sessions. Hills If the hills are steep enough that you can walk faster rather than run, walk fast. Hands on your thighs and push through as you power up the hill while maintaining a position parallel to the ground. Look up to the top of the hill; if you look down your body will move in that direction. Rather go a little slower and keep consistent than stopping all the time as it is harder to get going once you have stopped. Pace yourself. Nutrition No matter the distance, if the fuel is not in the tank the car is not going anywhere. If you are doing the longer distances a late-night snack the night before and breakfast is ideal. If your venue is far away, take something to eat between registration and the race. Another great tip, which can also help prevent cramping is - two days before your race, start to rehydrate with electrolytes. I drink a litre of rehydrate each day, two days preceding a big event. On race day you are fuelled up and hydrated so only need to top up as you go along. Remember your post-race protein to assist with improved recovery and maintain muscle build after racing. Strength Experienced obstacle course racing athletes are usually quite good in this area. With strength, our body will go further, faster and work more efficiently. The key for running, is to target the right groups for optimal results. Make sure you are doing some single leg strength work – from hopping, roman dead lifts, to basic calf raises – and add on the weights. I’d recommend two sessions a week of targeted leg training specifically for your running. These can be 15 – 30 minutes long. Consistency Saving the best for last. With everything, consistency is key. In training, strength and progression be consistent in your approach. Prioritise the number of sessions and intensity you train and try not to jump in mileage or a sudden surge of new strength regimes. These sudden increases in load on your body are more likely to result in an unwanted injury. Get your running assessed I’ve developed a running assessment which is aimed at all runners to optimise their running as well as prevent injuries through targeted testing and strength recommendations. I analyse the runner on a treadmill, do a full musculoskeletal screening, learn specifics about goal races, work and life stresses, nutrition, recovery, gear and past medical history. This is a great service with years of running and physio experience threaded into the development of it – get in touch to learn more! Be patient – it will improve with time and consistency. Have fun. Enjoy the journey. TRAINING : STRONGER FASTER Dawn Nunes Head of Rehab & Physiotherapist MPhil Sports Physiotherapy, BSc (Hons), Dip SOM

30 ArMUDgeddon is a kids mud Run for all the family. 100% of the profits of the event go to local Scout Groups. 10th & 11th June 23rd & 24th Sept [email protected] facebook.com/armudgeddon 07813 522168 Get booked up Child Ticket £20 Adult £5 Onley Grounds Equestrian Complex. CV23 8AJ, Rugby venue Charity and Team discounts available www.armudgeddon.org.uk Next Event Licences by the British Obstacle Sports the governing body for Mud Runs

31 PLAY: DIARY DATES JUNE 2023 JULY 2023 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, Blackheath 25: Pretty Muddy 5K, Kids, Bristol 01: Pretty Muddy 5K, Kids, Brighton 01: Inflatable 5k, Bristol 01: Junior Warrior, Wetherby 01: Pretty Muddy 5K, Kids, Kington & Kempton Park 01: Pretty Muddy 5K, Kids, Maidstone 01: Pretty Muddy 5K, Kids, Manchester 01: Pretty Muddy 5K, Kids, Portsmouth 01- 02: SPARTAN TRIFECTA WEEKEND 2023 – BEAST/KIDS/ SUPER 10K/SPRINT 5K – Grantham 01- 02: THE GREAT NORTHERN MUD RUN, Wetherby 01- 02: Total Warrior, Junior Warrior 6k, Original, Ultra, Wetherby 02: Pretty Muddy 5K, Kids, York 02: Pretty Muddy 5K, Kids, Cardiff 08: Pretty Muddy 5K, Kids, Derby 08: Pretty Muddy 5K, Kids, Liverpool 08: Pretty Muddy 5K, Kids, Newcastle 08: Pretty Muddy 5K, Kids, Worcester 08-09: Clarty Bairns, Newcastle upon Tyne 08-09: Inflatable 5k, Southampton 09: Colour Assault Course Challenge, Deal 15: Pretty Muddy 5K, Kids, Birmingham 15: Pretty Muddy 5K, Kids, Exeter 15: Pretty Muddy 5K, Kids, Lincoln 15: Pretty Muddy 5K, Kids, Reading 15-16: Clarty Bairns, Newcastle upon Tyne 15- 16: Forest Warrior Mud Run, Obstacle Run & Kids, Gloucester 15- 16: Tough Mudder 10k 5k and Lidl Mudder, Manchester 16: Pretty Muddy 5K, Kids, Chelmsford 16: Pretty Muddy 5K, Kids, Hull 22: Pretty Muddy 5K, Kids, Crawley 22: Mudgirl London South, Uckfield 22: Pretty Muddy 5K, Kids, Nottingham 22: Pretty Muddy 5K, Kids, Southampton 22-23: Clarty Bairns, Newcastle upon Tyne 23: Pretty Muddy 5K, Kids, Guildford 23: Pretty Muddy 5K, Kids, Plymouth 29: Pretty Muddy 5K, Kids, Bedford 29-30: Clarty Bairns, Newcastle upon Tyne 29: Inflatable 5k, Wolverhampton 29: Pretty Muddy 5K, Kids, Northampton 29: Pretty Muddy 5K, Kids, Swansea 29: Tough Mudder 10k 5k and Lidl Mudder, Manchester 29- 30: Tough Mudder Yorkshire Infinity, 15k, 10k 5k and Lidl Mudder, Skipton 30: Pretty Muddy 5K, Kids, Carlisle 30: Pretty Muddy 5K, Kids, Stoke-on-Trent 05: Beach Ballistic OCR, Aberdeen 05-06: Clarty Bairns, Newcastle upon Tyne 05: Inflatable 5k, Tatton 05: Mudgirl London South, Brentwood 12-13: Clarty Bairns, Newcastle upon Tyne 12: Mudgirl Birmingham, Coventry 12:Race the Tide, Ravenglass 12: Tough Mudder South West 15k 5k Lidl Mudder, Badminton 13: SPARTAN South West 2023 (Beast/Sprint), Badminton 02: Inflatable 5k, Goodwood 02: Rat Race Man vs. Mountain, Snowdonia National Park, 02-03: Summer Nuts - The Nuts Challenge, Dorking 02-03: Autumn Wolf 5k, Junior, Leamington Spa 03: Inflatable 5k, Edinburgh 09: The Muddy Dog Challenge, Tunbridge Wells 09- 10 Tough Mudder North West Infinity, 15k 10k 5k and Lidl Mudder, Malpas 16: Inflatable 5k, Lincoln 16-17: The Muddy Dog Challenge, Windsor 23: Battle at Blaise 8K, Junior, Bristol 23: Banchory Beast Race, Banchory 23: Inflatable 5k, Norwich 23: Nuclear Blackout/Blast/Oblivion Maxx, Brentwood 23-24: Tough Mudder London South 15k 5k and Lidl Mudder, Faygate 23-24: arMUDgeddon, Rugby Diary Dates Diary Dates provided by OCR Buddy ocrbuddy.com JULY 2023 AUGUST 2023 SEPTEMBER 2023