We welcome physiotherapist Pip Rainbow to discuss injury prevention, rehabilitation techniques, and the psychological aspects of recovery in obstacle course racing.

Pip shares her journey from sports therapy to becoming a qualified physiotherapist now working with Saracens Rugby Club

The importance of understanding your body and identifying when a niggle becomes an injury that needs addressing

Ankle injuries are among the most common OCR injuries, followed by shoulder problems and muscle/tendon issues

Consistency in training load is crucial for injury prevention - dramatic spikes often lead to breakdowns

Early intervention with injuries leads to faster recovery - address issues that persist beyond a week

Setting small, achievable goals during rehabilitation gives athletes motivation and measurable progress

Age plays a smaller role in injury susceptibility than training consistency, nutrition, sleep, and recovery

Getting strong is fundamental to injury prevention - but with proper technique and appropriate progression

Rehabilitation should be viewed as training rather than something separate from your athletic development

Injured athletes can still improve by focusing on components of OCR they can safely perform

If you're dealing with an injury, remember that consistent rehabilitation is key to long-term recovery. Don't abandon your strengthening exercises once symptoms subside - maintain them to build resilience against future issues.

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In this engaging episode, we delve into the realities of training while navigating injuries, addressing the unique struggles athletes face in staying motivated. The conversations touch on personal experiences, illustrating the emotional rollercoaster that accompanies setbacks. We discuss how important it is to cultivate patience as athletes and find new ways to stay active and accountable when the usual routes are blocked.

Join us as we navigate training adaptations—from cycling to strength workouts— while still maintaining a commitment to the sport we love: obstacle course racing. You’ll hear about practical tips on accountability, how sharing goals enhances motivation, and personal reflections on the inevitability of injury in every athlete's journey. Discover how unique approaches, such as the intriguing mention of knitting, can not only provide comfort but also serve as creative outlets to ease stress and refocus during recovery.

Packed with insights, this episode invites listeners to consider their own accountability practices, encouraging a community spirit where we share lessons learned and motivate one another. Don’t miss out on discovering ways to keep training during injury setbacks and how to embrace the journey towards healing. Tune in, reflect, and reconnect with your passion for fitness! Be part of our journey, and please leave a review or share your experience with us; we’d love to hear what keeps you motivated!

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Our latest podcast episode explores everything you need to prepare for the Tartan Warrior and the 3K Series. We dive into race strategies, essential training tips, and insider insights from race director Gavin Hogarth to ensure a successful race day.

Overview of the 3K Series and Tartan Warrior

Insights from race director Gavin Hogarth

Key features of the course and terrain

How to sign up and registration details

Importance of the right shoes and gear

Understanding race waves and seeding

Tips for navigating obstacles and improving skills

Recommendations for spectators and event atmosphere

Final strategies for race day performance

Book now:

Watch last year's race: https://www.entrycentral.com/tartanwarriorsat2025

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We welcome Rapheala Dyer Nutritional Therapist and Naturopath.

Discover how integral nutrition is for enhancing athletic performance while maintaining overall well-being. Raffi Dyer joins us to discuss the power of gut health and mindful eating, emphasising the importance of making sustainable dietary choices to fuel both training and everyday life.

Join us on this exciting podcast as we dive into how nutrition fuels peak performance, the secrets of gut health, and simple meal prep hacks for busy lives! We'll tackle mindful eating, the psychology behind food choices, and share tips for building lifelong healthy habits. Plus, hear Raffi’s unique take on personalised nutrition and why hydration is your daily superpower. It’s time to supercharge your health—don’t miss it! 🚀🥗

https://www.raphaeladyernutrition.com/

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This episode explores the evolution of training strategies in obstacle course racing, highlighting the shift from casual fun runs to sophisticated competitive approaches. With insights from expert coach Dave Peters, we discuss the importance of balancing enjoyment and technical skill in training, the need for self-assessment, and the role of mental resilience for success in OCR.

• Evolution of training methods in OCR
• Importance of fun and community in training
• The necessity of self-assessment and benchmarking
• Strategies for effective skill sharpening before races
• The psychological aspects of competing and personal growth

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This episode explores the rise of hybrid athletes, discussing what defines a hybrid athlete compared to an obstacle course racer. We delve into the historical context of hybrid training, its accessibility, and the societal perceptions that shape this fitness trend.

• Defining characteristics of hybrid athletes versus OCR athletes
• Historical roots of hybrid training and its evolution
• The role of social media in popularising hybrid training
• Accessibility of hybrid training compared to traditional sports
• Societal perceptions of multi-disciplinary approaches in fitness

www.accountabilitycorner.com

Follow along on Instagram - https://www.instagram.com/_accountabilitycorner/

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Ever had a run turn into a circus act? Morgan shares his comedic mishap in Sheffield when his running belt gave out, leaving him juggling his phone and keys. This sets off a cascade of fun anecdotes and clever hacks to tackle gear malfunctions during runs. From flipping belts to neck scarves masquerading as impromptu pouches, we exchange tales of trials and triumphs on the trail. Plus, get the scoop on recent races, including a blustery half marathon in Milton Keynes and some muddy cross-country escapades.

Switching gears, we shine the spotlight on the electrifying world of elite Obstacle Course Racing (OCR). Ever wondered what it takes to conquer the 100-meter course with world record times of 23.575 seconds for men and 30.641 seconds for women? We break down the physical prowess and mental grit required to tackle daunting obstacles like monkey bars and warp walls. As we revel in the excitement of events like the British Championships at Fit Fest, you'll see why OCR's popularity is skyrocketing, drawing interest from CrossFit enthusiasts and beyond.

Finally, we dissect the anatomy of an elite athlete—whether sprinting through a 100-meter OCR course or enduring a grueling 3K race. It's all about the right mix of talent, genetics, and relentless dedication. From fine-tuning fast-twitch muscles to honing the discipline to push through discomfort, we explore what separates the good from the great. With a nod to standout UK athletes and a playful take on iconic landmarks, we paint a picture of what it takes to reach the pinnacle of performance in the exhilarating realm of obstacle course racing.

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What if the festive season didn't have to derail your obstacle course racing training? Join Morgan, Chris, and Darren in this special 40th episode of the Accountability Corner as we confront the unique challenges of staying motivated during the holidays. With Chris in search of inspiration and Morgan sharing positive vibes from Sheffield, we tackle the real-world struggle of balancing social obligations and dwindling daylight against the backdrop of no imminent races. Discover strategies to keep yourself accountable while still enjoying the season’s gatherings and festivities.

Listen as we dive into the importance of rest and adjusting training schedules to prevent burnout. We debunk the myth that a busy work schedule means non-stop training, stressing the value of micro-adjustments and well-timed breaks. Our conversation sheds light on how to set and focus on specific goals without overloading yourself, and why taking a step back can sometimes be the key to moving forward in your fitness journey. We share insights on the fine line between using fitness tracking devices as helpful guides versus letting them dictate every decision, and how to avoid the holiday trap of overtraining that can sap your motivation for the new year.

Finally, we explore the power of shaking up your environment and routine to maintain motivation and accountability in training. Whether it's joining a new club, relocating, or simply rethinking your race calendar, these shifts can rejuvenate your workouts. We also discuss the realities of aging as athletes, and how to integrate necessary recovery into your training. With a focus on consistency and planning, especially during the holiday period, we share personal experiences and future plans, offering a motivational boost to keep your athletic performance in check.

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