What you DON’T need to do to train for a Dirty Hero event!


People are forever searching for tips and tricks of what training they NEED to do to prepare for OCR events, however there are some myths floating around out there and we’re here to tell you what you DON’T need to be able to do! Heroes to the rescue!!

  1. You don’t need to be able to run 10 miles

Dirty Hero has a 10-mile route, that’s true, however, interspersed with obstacles you are never running solid for miles upon miles, on average a one mile distance may separate one obstacle from the next so if you can maintain stamina to carry on between obstacle (even walking) you will be just fine!

  1. You don’t have to complete all the obstacles

There are up to 30 obstacles on the routes but every one of them is optional, you can choose to skip obstacles as you wish. If you are scared of heights or can’t swim, don’t risk it, the next obstacle will be the one for you!


  1. You don’t need to train every day for hours to be fit enough to take on the challenge

This course was designed by regular people for regular people, yes, the fitter you are the faster you’ll get around but by no means is this course only suitable for the super-jacked gym bunnies (although they are of course welcome as well!) However, do make sure you utilise a range of different training techniques in the workouts you do in the lead up to include grip training, loaded carries and core work to make the most of the event!

  1. You don’t have to run as a team

Don’t have any willing comrades to compete with? Don’t worry! There are many obstacles that you can complete on your own and the rest of the Dirty Hero tribe will help you at other obstacles that need more than one person to get through, that’s what it’s all about! You might come to the event on your own, but by the end you will have a whole new team to cheer you on!

  1. Don’t be a d**k

A final word of warning, OCR is all about positivity, camaraderie and mud so leave all negativity at home (or in the carpark!), if someone is struggling, help them out and most of all enjoy yourself and embrace the mud!

Here’s to a great OCR season!