Obstacles along the course or in your head? This Saturday, an obstacle course race will take place in Tarnobrzeg.

Obstacle Course Racing (OCR) combines running with strength exercises and involves completing a designated course featuring natural and artificial obstacles. Individual OCR races differ in terms of distance (ranging from a few to several dozen kilometres), difficulty level, as well as the type and number of obstacles (though the climbing frames, as well as rope and wall climbing are considered classics). Races take place outdoors and their routes and course are adapted to the natural terrain and weather conditions.

– OCR races are a great option for those seeking new experiences in physical activity, wanting to challenge themselves, and unafraid of getting dirty or wet in the process. Although the races are timed, some competitors enter the event with their own goals in mind. For some, success may lie simply in participating in the race, while for others, it may be the extent to which they overcome the obstacles. Any motivation is good – says Bartłomiej Malec, physiotherapist and MultiSport trainer.

According to the MultiSport Index 2025 report, running has for years been at the forefront of the most popular sports practised in our country. Poles who engage in more than one discipline most frequently combine running with gym workouts, a combination chosen by 22% of this group of respondents.

An OCR race consists of various types of exercises that can be grouped into two categories: running – cardio (endurance) training – and strength training. It is worth remembering that prioritising a variety of physical activities is important, regardless of whether you compete in events or not. Why?

– Combining endurance training (cardio), such as running or cycling, with strength training has a comprehensively beneficial effect on the body. It improves cardiorespiratory fitness while simultaneously increasing muscle strength and mass. It has a beneficial effect on mood, sleep quality, and cognitive function. It also counteracts bone loss and osteoporosis. This translates into better overall fitness, a lower risk of injury, and a higher quality of life – says Professor Ernest Kuchar, specialist in sports medicine and infectious diseases at the Medical University of Warsaw, emphasising that, from a medical perspective, a variety of physical activities is key to effective preventive healthcare. – Exercises of different types affect the body in various ways, increasing endurance, strengthening muscles, improving joint range of motion, and supporting mental health. Therefore, the World Health Organisation recommends that adults engage in at least 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity aerobic physical activity per week, supplemented by muscle-strengthening exercises performed at least two days a week – adds Prof. Kuchar.

How do you prepare?

A gym or fitness club can serve as a space to prepare for OCR races, as you can train the “universal” movement patterns essential for overcoming obstacles on the course. Some facilities also offer training programmes focused exclusively on preparation for OCR races or competitions like Hyrox®, which share certain similarities. How much time should we allow for this?

– How long the preparations take is an individual and complex matter. It depends on such factors as current activity levels, age, and fitness. For many people, about 3–4 months of regular preparation makes it possible to safely complete their first competition – says Bartłomiej Malec.

Global fitness races

Obstacle course races are not reserved exclusively for outdoor competitions. There is an urban equivalent – Hyrox® races – which also involve running and performing fitness challenges, but take place indoors, in a sports hall or stadium. What sets them apart from obstacle course racing is the fixed structure. There are no surprises in Hyrox®. Participants must complete a fixed set of eight exercises across eight one-kilometre segments in the shortest possible time. An identical set of movement patterns to perform and an international classification system allow for comparisons with athletes from around the world.

– OCR races and Hyrox® competitions are primarily about building fitness, strength, and endurance through a combination of running and physical tasks. Beyond a certain level of physical conditioning, competitors in both races must also possess mental resilience and a readiness to compete, primarily against themselves – says Bartłomiej Malec.

Consistency without overexertion

Although participating in OCR races or Hyrox® competitions might seem like a challenge, it is worth experiencing it firsthand and adapting the activity to your own capabilities. How?

– To start with, you can choose a shorter, less difficult OCR race, keeping in mind that you can walk instead of running and perform a so-called “penalty task” instead of the standard one. The same applies to Hyrox® competitions. There are various categories based on age, skill level, or fitness. You can walk rather than run between stations and perform the individual exercises at your own pace. This approach to competition can therefore be adopted by both beginners and those who have been training intensively for a long time and are looking to break their routine and improve their performance – explains Bartłomiej Malec, emphasising that the specific movement patterns involved in both events are the “icing on the cake,” as the foundation lies in consistent, sensible conditioning and strength training. – Preparing for this type of competition is about tracking development and progress and listening to your body rather than maximising power and intensity at the risk of overtraining – he adds.

This coming Saturday, 18 July, the RUNFIT 2026 obstacle race will take place at Lake Tarnobrzeg, with children, young people, adults, and entire families participating. The event is partnered by the MultiSport Programme, through which users engage in a wide range of sports disciplines, including training for OCR races and Hyrox® events.

Barbara Jastrzębska

Senior PR Specialist, Benefit Systems

• b.jastrzebska@benefitsystems.pl
• 539677460

^{For over 20 years, Benefit Systems has remained the leader of the Polish non-wage benefits market and one of the key players in the region's fitness industry. Throughout these years, it has been setting the direction for market development by creating modern solutions that support employee wellbeing and promote an active lifestyle. Benefit Systems’ flagship product is the MultiSport Programme – the most recognised and popular sports programme in Poland, providing access to thousands of sports and recreational facilities. The company’s strong portfolio is complemented by the MyBenefit cafeteria platform and the comprehensive Multi.Life wellbeing programme, creating a unique ecosystem of benefits for companies that care about their employees. Benefit Systems is also dynamically expanding its presence abroad. The company’s sports offer is available in the Czech Republic, Slovakia, Bulgaria, Croatia and Turkey, which strengthens its position as one of the key providers of wellbeing services in Central and Eastern Europe. The group is also a major fitness club operator across six markets. I in Poland, it manages such well-known networks as Fabryka Formy, FitFabric, Fitness Academy, My Fitness Place and Zdrofit. Benefit Systems’ mission is to inspire physical activity and care for health at every stage of life. That is why the company runs numerous educational and health-promoting initiatives for children, adults, and seniors, including through the MultiSport Foundation. Its actions confirm that the role of a leader is not just about scale, but also about real social impact. Since 2018, Benefit Systems has been a member of the prestigious B Corp community, which brings together companies that pursue the highest standards of corporate responsibility and social engagement. More information at benefitsystems.pl/en and biuroprasowe.benefitsystems.pl/releases/English.}