How To Train For A Mud Run {Exercises & Tips}
By admin
In 4 weeks, I will be standing at the starting line of my first Spartan Race, the Carolinas Beast. Gives me chills just thinking about it!
Once that whistle blows, Dan and I will work our way through 8(ish) miles of trails being challenged by dozens of obstacles trying to slow us down, trying to make us feel weak and trying to make us exhausted.
They will fail. Haha, yes I am cocky but I also stand behind my training and preparedness.
We’ve done plenty of mud runs before, but this is the biggest. To say we’re excited is an understatement. I am just not thrilled that it’s only 7 days after my half marathon.
But when your husband supports every race you do, and all he wants to do is this ONE, you smile and agree to register you both.
Last week, we realized just how close the mud run was and how we should probably change up our training a little bit.
So here we are. And yes, that means I am double training since I have a half marathon just a week before. I am crazy.
But what does it mean to train for a mud run?
Are we outside playing in mud puddles (we could since it’s rained 24 of the past 29 days)? Climbing trees? Carrying each other on our backs?
No, no, and thank goodness NO!
How to train for a mud run
—> By preparing your body as much as possible in what you know for sure counts:
Cardio Endurance & Muscular Endurance
I know you’re thinking, “Great Taylor, but what does that mean?” It means staying strong for a long amount of time.
Let’s cover some of the training moves you can use to prepare for a mud run. These are the moves I am doing to get ready for this Beast.
It’s not just about getting stronger and being able to run farther.
It’s about decreasing your risk of injury and enjoying the race.
Risks are high enough with the large crowds, slippery obstacles, and fatigue. Prepare for no other reason than to be able to enjoy the event and walk off the course with a big ole’ smile.
Important training elements & exercises for mud runs
Let’s quickly cover some of the areas to real focus on and of course how to focus on them, shall we?
- Running
- Climbing & Pulling moves
- Climbing, jumping, stepping up
- Muscular Endurance
- Core/Stability
When it comes to all of mud run training, It’s not about doing 3 sets of 10…
It’s about doing as many reps as possible in order to build endurance. When you’re out on the course, you don’t get to choose if you have 3 walls or 15, so you have to be ready. Your muscles have to be ready.
Running
Believe it or not running is the easiest part.
Yes, 8 miles may sound like a lot but when you only run a few hundred yards at a time, the running takes a backseat to the other elements of a race.
That doesn’t mean to neglect it, but instead of building endurance to cover 8 miles at a steady pace, work on running fast for short distances… intervals.A couple of ways to do that:
- Practice running 400 m repeats. Run 400 m (1/4 mile) and rest for 2 minutes before repeating again. Work your way up to be able to complete 10.
- Stop-n-Gos. Run as fast as you can for a short distance (10-50 yards) and stop suddenly. Once stopped, repeat. The stop-start action works to increase stamina, improve acceleration and helps to strengthen the knees through agility work. See the example!
Climbing & Pulling
I guarantee that at some point in your race you will have to pull yourself up and over something.
Logs, bars, walls, ropes… who knows what else. Sure, you can rely on someone to get under your butt and help push you up, or you can prep as much as possible by practicing pull-ups and if you have access, rope climbs.
Notice I said PULL-Ups, that’s important because most of us want to do chin-ups (palms facing you), but on race day you don’t have that option, it’s all over hand grip. So practice it.
Use an assisted machine or rubber bands, but practice building those back muscles up.
Here are my favorite pull-up variations!
Climbing, Jumping, & Stepping Up
A flat ground to run? No way.
I’ve never seen a course that was completely flat or where I didn’t have to claw my way up a steep embankment, jump or step up on large objects.
That’s why box jumps are handy and why I suggest doing them (or step-ups).
- Condition your body now to jump properly, ninja-like, to avoid injuries on the big day. When you jump, you want to land as quietly as possible, not for fear of making noise but because quiet landings mean soft landings and soft landings means gentle on the knees and back!
- Work on flexibility of being about to take huge steps up and safely coming back down.
- Work on stamina for climbing hills, which is why I love high reps of weighted step-ups. Another option is to find a great stairwell and climb for 15-20 minutes! Playing with the speed of course.
Please, always, ALWAYS step down off a box. Don’t jump down. It’s much more gentle on the joints.
Kettlebell Endurance
Oh you knew I couldn’t talk training without talking about kettlebells.
The whole reason kettlebells exists is to improve both strength and endurance, making them the perfect tool for mud run training!
Knock out this little workout for a cardio blast:
- 5 Snatches Right
- 3 Windmills Right
- 20 Kettlebells Swings
- Repeat with Left
TRX Core & Stability Training
I may not talk about TRX often, but it’s an awesome tool. If you have one at your home or gym, I suggest using it!
The following moves are awesome at helping to build core and stability strength. Both of which are crucial (no I’m not being over dramatic) for helping decrease risk of injuries and helping you to improve your performance abilities.
And Lastly, Have fun!
That’s what these events are all about. Don’t neglect the fun part, you’ve paid good money for a race and you want to make it an event to remember.
