The Raw Challenge at Doyalson on the Central Coast is up and coming in October, and is proudly supported by Coast Sport. It is important to consider how to prepare your body best for the tricky terrain to avoid injury, and how to recover post-race best.
The Coast Sport team will be there on the day, offering free physiotherapy assessments and express massages, so make sure to visit the Coast Sport tent.
Click the link below to book the Raw Challenge at the Doyalson!
Common injuries
Due to the uneven terrain, tricky obstacles and nature of the event, injuries often occur during these events.
The most common injuries to occur during races like the Raw Challenge include cuts and lacerations, due to the trips on obstacles. However, more serious injuries often occur and can include:
Ankle sprains – Ankle sprains are one of the most common injuries in most running-based events. Working on balance skills, and ankle strength and agility can also help to prevent ankle sprains. If you suffer from an ankle sprain during a run, make sure to follow the POLICE principles (Protect; Optimal Loading; Ice; Compression; Elevation) and book in with one of our world-class physiotherapists so that you can get back to training as soon as possible.
Need footwear advice? Our podiatrist Kane Domenici can help find the best fit for you, book online today or call 4356 2588.
Shoulder injuries – Shoulder injuries, commonly strains and dislocations, can occur during obstacle runs such as the raw challenge mostly due to the monkey bar obstacles. Be well practised and have good shoulder strength to help prevent!!
Broken bones – Broken bones are not as common as ankle sprains and shoulder injuries, but do occur due to the nature of the event, and falling from obstacles.
Need treatment for an injury? Book in with one of our world-class physiotherapists today!
Race day tips
Take every obstacle slowly – even though you will be wanting to get through the course as quickly as possible, it is important to assess each obstacle and how you will tackle it to ensure the best chance of overcoming the obstacle successfully.
Stay hydrated – make sure to drink adequate fluids both before, during and after the race to ensure you don’t get dehydrated.
Maintain focus – it is often easy to get distracted in these events, by other competitors, and other obstacles. Making sure you stay focused on your race, and where you are running, can help to prevent injuries, particularly ankle sprains.
Get the most out of your pre-race training
To train for races such as the raw challenge, it is important to consider both cardiovascular conditioning and strength training. Basic running fitness is needed, as is functional strength training. Although there is no way to completely prepare for the obstacles you will face, you can tailor your strength training to prepare your body in the best way.
Try to include a mix of basic running sessions, strength training sessions and interval sessions. Check out our video below for ideas.
You can also attend an obstacle racing gym! Local gym, Obstacle Course Racing School is located in Tuggerah Business Park and offers a great training facility for obstacle racers!
Get Raw Challenge ready at Coast Sport
We can help you get Raw Challenge ready, book a pre or post-race massage or a physiotherapy session for world-class treatment today by calling 4356 2588 or online via the button below, and make sure to look out for the Coast Sport tent on the day!
Helping the Central Coast Feel Well, Move Well and Perform Well!