Interview with a Metro Dash® Champion: Tips and Tricks

Curious about what it takes to conquer Metro Dash® and emerge as a champion? We spoke with Champion, a seasoned Metro Dash® competitor, to glean insights, tips, and tricks for mastering this unique urban obstacle race.

Q: How did you prepare for your first Metro Dash® event?

A: “Preparing for Metro Dash® involved a mix of physical and mental training. I focused on functional exercises like bodyweight circuits, agility drills, and obstacle-specific workouts. Mental preparation was key—I visualized each obstacle, practiced staying calm under pressure, and simulated race conditions during training.”

Q: What are some essential tips for tackling Metro Dash® obstacles?

A: “First, study the course map beforehand to understand the layout and obstacles. Start the race at a steady pace to conserve energy. For obstacles, technique matters—practice techniques like rope climbs, wall jumps, and balance beams. Don’t hesitate to ask for help or offer assistance to fellow racers—it’s all about teamwork.”

Q: How do you maintain endurance throughout the race?

A: “Endurance is crucial in Metro Dash®. I trained with long-distance runs and interval training to build stamina. During the race, stay hydrated and fuel yourself with energy gels or snacks at strategic points. Mental toughness plays a big role—stay focused, break the race into segments, and keep pushing forward.”

Q: Any advice for overcoming mental challenges during the race?

A: “Mental resilience is as important as physical fitness. Embrace the challenges as opportunities to test yourself. Use positive affirmations and visualize success. When facing tough obstacles or fatigue, stay present, control your breathing, and remind yourself of your goals. Celebrate small victories along the way—they keep you motivated.”

Q: What gear and equipment do you recommend for Metro Dash®?

A: “Invest in good trail running shoes with grip for varied terrain. Wear moisture-wicking clothing that allows freedom of movement. Gloves are handy for better grip on obstacles. A hydration pack or belt keeps you hydrated without slowing you down. And don’t forget sunscreen and a hat for outdoor races.”

Q: How do you recover after completing a Metro Dash® event?

A: “Post-race recovery is crucial. I stretch immediately after the race to prevent stiffness. Rehydrate with electrolyte drinks and refuel with a balanced meal or protein shake. Take time to rest and recover—listen to your body and ease back into training gradually.”

Q: Any final tips for aspiring Metro Dash® participants?

A: “Enjoy the experience! Metro Dash® is challenging but incredibly rewarding. Train consistently, set realistic goals, and embrace the journey. Don’t be afraid to push your limits and step out of your comfort zone. Most importantly, have fun, cheer on fellow racers, and celebrate your achievements—it’s an unforgettable adventure!”


Preparing for Metro Dash® requires dedication, strategic training, and mental fortitude. By following these tips from a seasoned champion, you can enhance your preparation, tackle obstacles with confidence, and make the most of your Metro Dash® experience. Whether you’re a first-time participant or aiming for the podium, these insights will help you navigate the challenges and achieve your goals in this exhilarating urban obstacle race.