How do you start well prepared for the Campus Obstacle Run?

If you’ve never run an obstacle run before, it might look like a big challenge at first. That’s what it is for the untrained person. That is why we have listed a number of tips so that you can start the Campus Obstacle Run optimally prepared! All these tips are put into practice every Wednesday at the training of D.S.S.V. Tartaros. For personal guidance during this training, you are welcome to come by 3 times every Wednesday at 20:00. During this training, we will provide strength and technique training for 1.5 hours, after which you can complete the run without worry. We assemble at the main entrance of the sports centre (which is located on the east side) at the University of Twente.

Clothing

In general, close-fitting stretch clothing is worn during a survival/obstacle run. Preferably clothing that does not retain much moisture, because you will get wet during the run and if the clothing retains too much water you cool quickly. The standard equipment consists of trail shoes, socks over the ankles, a tight, a thermal shirt with long sleeves and a t-shirt over it. Of course, it is also possible to wear other clothes, but make sure that you put on long pants and that you wear multiple layers, regardless of the weather. Keep in mind that people are running off-road and that this makes walking harder than normal. Finally, it is wise to take a plastic/garbage bag with you to store your dirty things afterwards.

Running

Although the obstacles are the most important part of the obstacle run, running is also a big part, the course is 6.3 kilometres long! The majority of the route runs on unpaved roads. This makes walking harder than normal. Therefore it is important that you can run 6 kilometres. An advantage over a running competition is that your fitness will have time to recover during the obstacles and your arms can recover during the run. Because of this variety, you can decide for yourself which part is the most emphasized.

If you can’t run for 6 kilometres yet, you still have enough time to start training. You can find tips for starting runners on Runnersweb. If you have little or no running experience, it is in any case important not to run as fast as you can for 6 kilometres. The chance of injuries is then large. It is wiser to follow a schedule (see Runnersweb) in which you build up the distance and the pace slowly. It is also better to run at a constant pace, instead of starting too fast and then having to walk a bit.

We have a few more tips to prevent injuries:

  • Walk on running shoes with sufficient cushioning. Note that damping disappears from older shoes, even if you have not walked many kilometres on it. This is because the rubber in the sole hardens.
  • It is less stressful for your knees to walk on unpaved roads or rather forest or grass. Try to alternate paved and unpaved.
  • Train your core stability (trunk stability). Many injuries result from a lack of balance and strength of the trunk muscles. Training your core also ensures that you run more effectively. Here you will find some good exercises.

Obstacles

In addition to running, you will also encounter 19 different obstacles. For obstacles such as the “slootloop” and the “tijgernet” you do not need much technique, but for a “bandenladder”, “swingovers” and a “apenhang”, technique is important. If you have never done this before, these obstacles can look very challenging. It appears that in 3 training sessions most people can learn these techniques enough to successfully complete these obstacles. If you are unable to attend one of our trainings or if you want to practice again at home, you can check out the youtube channel Survivalruncoaches. This includes the “voetklem” (Movie 1, Movie 2, Movie 3), the “apenhang” (Movie 1, Movie 2), the “catcrawl” and the “bandenladder“. All these videos are merged into a playlist below.