Gettin' Down and Dirty with Obstacle Racing

Obstacle racing which has exploded in popularity since 2009, requires participants to navigate various obstacles, such as fences, mud pits, and climbing nets, that have to be overcome in order to complete the race. When Tough Mudder launched in 2010 it attracted 20,000 participants in the US, and had Canadians jumping on board with 35,000 participants last year. Many Canadians are also familiar with the Spartan race that also keeps growing in numbers.

These races are not a walk in the park and injuries do occur. Usually it's just scrapes and bruises, but there have been some serious injuries. So why do people keep coming back?

• Many want to try something different; they enjoy the diversity of the activities
• Not a competition (depends on the host)
• Enjoy the physical strength and mental challenges
• Teamwork; camaraderie
• Increased focus and concentration to complete the activity
• Fundraising
• It's exciting, some may find singular activities monotonous

First of all, most courses are designed with a team in mind, meaning you can't get through them without someone giving you a helping hand. Anyone can sign up, regardless of your fitness level, although preparing a bit for an upcoming race would probably be a good idea. Ages vary with most participants being in their 20s or 30s and mainly consists of men, but the number of female participants is growing.

Obstacle course training is a highly effective method of developing a diverse set of skills and abilities. It offers a variety of activities for participants to challenge themselves physically and psychologically and adds a sense of pride, accomplishment and camaraderie with the other athletes when you finish the race.

If you feel you are up to the challenge, Tough Mudder will be hosting events in Vancouver, Toronto and Montreal this year and the Spartan Races will be held in multiple cities across Canada. If you have never participated in one of these races before, it's a good idea consult your doctor when starting any new vigorous exercise program.

References from the SIRC Collection: 

1. Get Your Mud On. Runner's World. October 2011;46(10):100.
2. Mellen G. Getting Dirty for Good, Clean Fun. Sportstravel. April 2012;16(4):45-52.
3. MUD RACING GOES MARTIAL. Black Belt. August 2012;50(8):22.
4. Mullins N. Obstacle Course Challenges: History, Popularity, Performance Demands, Effective Training, and Course Design. Journal Of Exercise Physiology Online. April 2012;15(2):100-128.
5. RADDING B, OLIVERO T. GET IN THE RACE. Men's Fitness. October 2011;27(8):36.
6. Schaefer K. ONE TOUGH MUDDER. ESPN Magazine. June 27, 2011;14(11):114-119.

Catch me if you can!

 Many adults seem to have some memories of gym class angst from running laps being meted out as a punishment, so it's safe to assume that running isn't fun right? If you watch children racing around a playground you might think twice. Children love to run - chasing, racing and playing tag have always been an integral part of childhood.

Add in the fun! - children love games, prizes and friendly competition. There are plenty of children's activities that encourage movement skills, fun, and training all in one package. Try organizing an obstacle race, a scavenger hunt, a game of tag or more obvious training activities such as running up and down hills or timed sprint races.

Running is healthy! - The Canadian Physical Activity Guidelines for children ages 5-11 recommends at least 60 minutes of moderate to vigorous physical activity every day. Participation in vigorous activities are recommended 3 times per week and are classified as activities that cause children to sweat and be out of breath. Overweight or physically inactive children may need to slowly increase their activity levels to keep up motivation and prevent short-term injuries.

Running safety includes:

• teaching proper running form and movement concepts
• setting attainable goals - progress slowly and set goals that the child wishes to achieve
• providing a variety of activities to retain interest and prevent burnout or overuse injuries
• following proper nutrition guidelines and ensuring adequate hydration
• providing required footwear, sun safety and safe areas for activity 

Most children love to just run around, but adding a variety of structured activities can increase engagement and motivation while promoting running as a safe, enjoyable, long-term activity for young children.

References from the SIRC Collection: 

1. Beverly J. KIDS GOING LONG. Running Times. June 2011;(387):48-53. 
2. JENNY S, ARMSTRONG T. DISTANCE RUNNING and the Elementary age Child. JOPERD: The Journal Of Physical Education, Recreation & Dance. March 2013;84(3):17-25. 
3. Moss D. Year-Long Fun-Run Series for Your Entire School. Tricks Of The Trade For Middle Distance, Distance & Cross-Country Running. June 2004;:150-155. 
4. Physical Activity Programming Assists Children Who Are Obese. Adapted Physical Activity Quarterly [serial online]. July 1994;11(3):335-336.
5. Platat C, Jarrar A. Reliability and validity of a physical activity questionnaire in children. International Journal Of Food Sciences & Nutrition. September 2012;63(6):637-644.. 
5. Rowland T. Should Children Be Allowed to Run Marathon Races? A Virtual Roundtable. Pediatric Exercise Science. March 2006;18(1):1.