Thinking about taking on your first OCR World Championships but not sure what to expect? In this post, Kayleigh McMillan, a first-time Team GBR athlete, shares what it’s really like to prepare, what to pack, and how to make the most of the experience, from training tips to travel hacks

The 2025 OCR World Championships Standard Course was my seventh-ever OCR. If you’ve done more races than that – or, to be honest, if you can get yourself over any of the rig-type obstacles in one piece – you’re probably already better prepared than I was.

With that in mind, here are my tips for preparing for a federated championship from the perspective of an (almost) complete newcomer.

(For context, if you want to calibrate yourself against where I was when I qualified for this race: I’m 33, female, could barely do a single pull-up, was able to struggle across an extended set of simple monkey bars, and ran a comfortable 55-minute trail 10k.)

Sort Your Uniform Early

Own kit – You’ll need a GBR-branded top from Surridge Sports with your name on it; the bottom half can be either GB-branded or plain black. Surridge Sports has a 6–8-week lead time, so make sure you place your order well in advance of the event.

Loan kit – If you’re a late qualifier, you may be able to borrow one of a limited number of team shirts. Ask around and secure one early on.

Make the Most of the WhatsApp Groups

You’ll get the links when your National Team membership is confirmed. There are a lot of groups, and depending on your tolerance for group chats, you may want to limit which ones you join. It’s worth adding the “New to OCR” group and the championship-specific group at the very least.

Though these groups are busy, you’ll pick up lots of vital tips and insights – from photos of obstacles to recommended places to stay. You can also arrange to meet up with others before or during the championships, perfect if you’re a solo traveller looking for support or company.

Don’t be afraid to ask questions – even if they seem trivial. From sock recommendations to race-day nerves, the rest of the team are a wealth of information.

Read the Obstacle Lists Carefully (and Early)

The obstacle lists are usually released a couple of weeks before the event. They might change slightly, but they’ll give you a good idea of what lies ahead. Look closely at the pictures and the specific completion rules – what you can and can’t touch or use to assist you.

The Worlds and Euros operate a band system – you get a set number of bands (usually three), and if you fail a single-attempt obstacle, a band is cut. Lose all your bands and you’ll get a “did not complete”. You can still finish the course and earn a medal, but you won’t post a time or ranking.

Use the obstacle list to tailor your final weeks of training. On advice from the team chat, I made a traffic-light list of obstacles based on my confidence in completing them. There were four I thought could go either way, so I practised those – and on the day, completed them all.

Keep an eye on the group chats for updates and refinements in the final days before the race.

Seek Out Race-Specific Training

I live in an area without much OCR-specific training, but even basic gym work can help build the strength and endurance you need. Still, getting hands-on obstacle practice makes a big difference.

Other races – Choose events with technical rig-type obstacles rather than pure “mud run” courses. They help refine your routine and test your kit.

Obstacle course gyms – I was lucky to visit The Obstacle Gym in Tamworth while travelling for work. Two short sessions there, where they have many classic obstacles, improved my confidence hugely. Have a look around to see if there’s something similar near you.

Ninja Warrior parks – Widespread and useful for obstacle familiarity (though you might have to dodge local school kids). Be warned – the metal bars can shred your palms even with gloves.

Bouldering – Great for agility, strength and grip. Easy to find locally and excellent cross-training.

Race-week sessions – Some championships open parts of the course for practice in the days leading up to the race. I didn’t know this in advance, but if you can, go early and take advantage. It’s worth it.

Get Your Admin Sorted Early

Spending time planning and organising yourself beforehand will make race day far less stressful. You don’t want to be stranded without signal trying to find a taxi to the venue.

Checklist:

• Accommodation – check-out times, washing facilities, distance to venue

• Transport – plan your route, share with teammates, download offline maps or taxi apps

• Finances – get a credit or debit card with no overseas charges (e.g. Monzo, Starling)

• Luggage – confirm allowances, pack dry bags or bin bags for race kit

• Food – plan meals, bring essentials, or book restaurants in advance

• Venue logistics – know when and where to register, drop your kit, and warm up

Decide What You Want to Get Out of the Race

Some people might think it’s crazy to attend a World Championship if you don’t expect to finish with all your bands. My advice? If you’ve qualified and want to go – do it.

In my age group, only 14 of 40 entrants finished with all their bands. Some “did not complete” athletes were incredible and lost their last band on the final obstacle. Others – like me – had zero grip strength but a lot of determination.

There’s no requirement beyond doing your best. You can’t improve without trying.

Set your own goals. Maybe you’re chasing a podium, a personal best, or just a sense of achievement. I wanted to complete certain obstacles, maintain a target running pace, and have a great weekend in Gothenburg. I even started my Saturday with a parkrun and went open-water swimming afterwards.

Even if the race hadn’t gone well, I’d still have had a brilliant experience. Do what feels right for you – not everyone needs to be laser-focused on the podium.

Final Thoughts

Enjoy yourself, and embrace the opportunity to represent your country in a sport you (hopefully) love.