Ready for Mud Running? Get Ahead with these Tips.
Written by Jimmy Crockett, Andy Sedar and Brenda Irwin
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Training & Prep
Running is the Foundation. Aiming to run at least one-third the total event distance comfortably and non-stop helps (e.g. 3 miles for Tough Mudder). Obstacles usually are spaced closer together than this distance, so you can run from obstacle to obstacle with some ease. Course congestion will give you needed breaks to catch your breath.
Do Pull-ups. It is necessary to be accustomed to hurling your own body weight up and over barriers. Using pull-ups to develop the needed upper body strength is essential.
Try Endurance Exercises. Burpees with pushups pay high dividends on event day. This exercise engages your whole body, including core and legs. Dropping into a push-up prepares you for the obstacles that make you get low and crawl. Add things like bear crawls, Spiderman crawls and crab walks. Fun activities like tire flips, sledgehammer swings and tire are always fun to throw into the mix. If you have access Insanity, P90X or a CrossFit gym, take advantage of those.
Build Strength Within. Be comfortable performing body weight exercises, like squat lunges and push-ups. Make sure your ankles, knees, hips and shoulders all feel good while exercising. If they don’t feel good in a controlled workout environment, the mudder may not be enjoyable. Add in three to four workouts consisting of bodyweight fitness, avoiding plyometric work if you’re overweight or coming from sedentary. Discomfort and injury heightens in people going from nothing to jumping and hopping.
Frequency
90 Days Out. Run two days a week and cross train one to two days a week. Rest and stretch during off days. Start running 10 minutes at a time. Keep extending your run time each week and aim to run 20 minutes non-stop by the end of this month. Add squats to cross training days to strengthen your runs.
60 Days Out. Increase running to two to three days and cross training two days a week. Continue increasing run time. By the end of this month be able to at run least two miles and up to 30 minutes. Yoga and use of a foam roller are great on stretch days.
30 Days Out. In this month, you have to hit your run distance goal. Do that at least once the weekend before the event. If you’re advanced in your running, consider increasing the frequency of cross train days. Any exercise the week of the event should be at a lower intensity.
Nutrition Tip
Go high protein a couple days prior and after to reduce muscle pain.