Your weekly training plan for a Tough Mudder should consist of four to five days of work, and two to three days of rest. If you opt for a five-day plan, your training schedule could look something like this:. The overall goal is to vary your training as much as possible to prepare for whatever obstacles are thrown your way. If you invest in one item for your Tough Mudder, invest in a good pair of obstacle course racing shoes.
Many brands make obstacle course racing shoes, but the most important thing to look for is a grippy outer sole. This is especially true for Tough Mudders, which are intentionally muddy and very slippery. Other helpful gear and equipment for obstacle course racing includes:.
Choose which items are most important to you and invest accordingly. There may be no obstacle course racing mistake worse than going into a race dehydrated. You should make an effort to stay hydrated on a daily basis, but especially before an arduous event like a Tough Mudder.
Even mild dehydration can result in symptoms such as headaches, fatigue, and dizziness. Eat a hearty meal a couple of hours before your start time. If you have to eat several hours before, supplement with an easily digestible snack, like a banana, just before the race. Pre-race fuel should include ample carbohydrates whole grain for long-lasting energy , healthy fats, and a moderate amount of protein.
The night before or the morning of, if your race starts in the afternoon , pack your bag with everything you need for a successful race day. Keep this list handy:. Tough Mudder hosts events all over the U. Obstacle course racing is inherently a dangerous event.
That said, unexpected scenarios can occur during obstacle course races, especially when the course is slippery and muddy. In addition to a good training plan, you can further reduce your risk of injury by investing in proper gear, such as obstacle course racing shoes with grips.
Make sure you have an emergency contact in case something happens—usually, participants add one during the registration process.
Get exercise tips to make your workouts less work and more fun. Nutrients , 6 5 , ; doi Your Privacy Rights. Also the amount of random strangers who will stop and help you, or encourage you is amazing. The atmosphere on the events, like on the weekend means that you, you just kind of get caught up in it and you almost do things without thinking. I think the top of Everest 2. It's a great place to be, because I think it signifies everything about a Tough Mudder course.
So there are people coming back and doing this. Cardio Running is important. No matter what, you are going to be covering ten to twelve miles on the course so getting a bit of the running in, getting a few miles in the legs is helpful. I think for anybody that can run a couple of miles continuously, but then also work on things like leg strength. And essentially that, that will help prepare you for a little bit more kind of muscle stamina than just the kind of running on tarmac.
So make sure you can hang from a bar and start doing it for an increasing amount of time — 10 seconds, 20 seconds, 30 seconds and work your way up. A Tough Mudder course is interspersed with military-style obstacles. For the most part, you run one mile and then face an obstacle—run another half mile and face another.
Before the event, we recommend getting to a point where you can walk and run 7 miles without having a meltdown. You can skip obstacles. Yeah, we said it. Whatever your fitness level, you should try to complete as many obstacles as you realistically can.
No losers. No prizes. Tough Mudder is an adventure challenge, and a success to beat. But be warned: this is no fun-run free-for-all either. Instead, they pocket a sweat-wicking Under Armour shirt, a Tough Mudder orange headband, Dos Equis beer bearing the Tough Mudder pledge—and the satisfaction of facing and crushing their fears.
If you qualify—and are ready to train for an adventure race , check out our training guide. Not sure you want to get so filthy?
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