How to Dominate your first HYROX and Stay Injury-Free

I recently completed my first HYROX competition, which was an incredible experience! I learnt a lot about preparing for the event, injury prevention, and performance optimisation throughout the process. In this article, I’ll share tips and tricks to help you prepare for your first HYROX event!

So, what is HYROX?

HYROX is a competition that combines running with functional workouts. It tests participants’ strength, endurance, and overall fitness in a standard format that allows you to compare performances at different events and locations worldwide. Athletes run 8 x 1km and compete in eight different workouts in between each running segment. The functional stations include:

1000m Ski Erg
1000m Rowing
Sled Push
Sled Pull
Burpee Broad Jumps
Sandbag Lunges
Wall Balls
Farmer’s Carry

This combination of endurance and strength tasks makes HYROX a demanding event requiring a holistic training approach!

Dr Emily (osteo) during her first HYROX competition. — Dr Emily (Osteopath) during her first HYROX competition.

Common HYROX Injuries & Risks

Given the repetitive nature of the functional stations and running, overuse injuries are a common issue. These may include:

Shin splints from repetitive running (Newman et al., 2013).
Tendinopathies from movements like burpees and sled pushes (Cook & Purdam, 2009).
Lower back pain due to improper lifting techniques or core instability (Boren et al., 2011).
Knee pain from lunges or high-impact activities (Bennell & Hinman, 2005).

To minimise these risks, a well-rounded training plan focusing on strength and endurance is essential. Proper technique, recovery, and progressive overload are crucial to avoiding injuries (Foster et al., 2001).

5 Tips for Success

Build a Strong Foundation

Start your training gradually. If you’re new to functional fitness or running, ease into intense workouts. Instead, focus on:

Strengthening major muscle groups, especially the legs, core, and shoulders.
Improving flexibility and mobility in the hips, ankles, and thoracic spine (Behm & Chaouachi, 2011).
Incorporating functional exercises to mimic HYROX movements.

Master Your Technique

Proper technique is non-negotiable for both performance and injury prevention. Move correctly to avoid unnecessary strain, whether pushing a sled or performing burpees. Some key tips include:

Maintaining a neutral spine during sled pushes and deadlifts (McGill, 2010).
Engaging your core to stabilise your body during dynamic movements.
Avoid excessive forward lean while running to reduce stress on the lower legs.

Consider working with a coach or trainer to fine-tune your form.

Recovery is Key

Recovery is just as important as the training itself. To support your body’s recovery:

Schedule regular rest days to prevent overtraining (Meeusen et al., 2013).
Use foam rollers or massage tools to relieve muscle tightness (MacDonald et al., 2014).
Stay hydrated and consume a balanced diet rich in protein and essential nutrients (Phillips, 2014).
Incorporate active recovery sessions like swimming or yoga to promote blood flow and flexibility (Takei et al., 2017).

Progress Gradually

Avoid the temptation to ramp up your training intensity or volume too quickly. Overtraining can lead to fatigue and increase the likelihood of injuries. Instead:

Follow a structured training program that gradually increases in difficulty.
Include a mix of steady-state runs, high-speed intervals, and race-pace simulations (Midgley et al., 2008).
Train under conditions that mimic competition, such as running on tired legs after functional exercises.

Invest in Proper Gear

Wearing the right gear can make a significant difference in preventing injuries. Key considerations include:

Running shoes that suit your gait and provide adequate support.
Gloves or chalk for stations like the farmer’s carry to reduce hand fatigue.
Compression wear to improve circulation and reduce muscle soreness (Hill et al., 2014).

The Role of Osteopathy in Injury Prevention

An osteopath can prepare you for a HYROX competition by addressing musculoskeletal imbalances, improving mobility, and preventing injuries. Techniques such as soft tissue therapy, joint mobilisation, and exercise prescription have shown benefits in optimising movement patterns and enhancing recovery (Licciardone et al., 2013).

Common Mistakes to Avoid

Skipping Warm-ups: Always start with dynamic stretches and light movements to prepare your body for intense exercise.
Neglecting Core Training: A strong core is essential for stability during running and functional stations.
Ignoring Pain: If you experience persistent discomfort, address it immediately to prevent minor issues from becoming major injuries.
Overtraining: Rest is a critical component of performance. Listen to your body and avoid pushing through extreme fatigue.

My Top Takeaways

Train smarter, not harder. Focus on quality over quantity in both your runs and functional workouts.
Incorporate race-specific training. Practice running on tired legs and performing functional exercises back-to-back.
Keep your nutrition and hydration on point. What you fuel your body with will directly impact your performance.

Completing my first HYROX competition was challenging and rewarding. Focusing on injury prevention, proper technique, and a well-rounded training plan can ensure a successful and enjoyable experience. Listen to your body, prioritise recovery, and celebrate the journey. If you need extra support in preparing for your next event, our practitioners are always here to help; make a booking.

Dr Emily Sandman
Osteopath