Best Tips to Avoid an Injury at your Mud Run

Have you finally found the inner will and guts to sign up and register for a mud run? First take a deep breath. Don’t be scared! Like any obstacle you tackle in life, the key is going to be in the preparation. Educate yourself and train properly for your mud run and you should be set.

Now a mud race is technically a running event but at the same time it isn’t. The course is different and you are adding the wet and mud factor to your race. Follow these tips to avoid an injury during your mud run.

Scope out your course

Find out as much as you can about your mud run course, each one is different. Are there many hills? Is there climbing or swimming involved? This way you can train properly and aren’t caught off guard.

Set a training schedule

Depending on your fitness level, create and build a schedule so you don’t overwhelm your body. Building endurance and strength is important in any type of run but a sturdy body will hold up better against slips and falls.

Slow and steady wins the race

Avoid sprinting at the start of your training. Many of these mud races don’t promote competition, so don’t worry too much about your time. If you want to build your speed, create a sprint schedule and be wary of the strain you are putting on your body.

Strengthen your core

So what is your “core” referring to exactly? Your body has four main abdominal muscles but your core actually includes muscles in your hips, pelvic region and lower back. A strong core will prevent lower back and hip injuries that can easily occur when falling.

Do a test run

Once you are getting closer to the day of the race, try your best to recreate the course and complete a test run. If there are hurdles, climbing ropes or other course elements, try to incorporate them into your simulation.

Of course there are obvious ways to avoid an injury. Don’t do anything reckless when completing any obstacles and be attentive of those around you. Otherwise your best bet is to prepare yourself mentally and physically so that your body is ready to succeed!

Always remember that if you do get injured, seek medical help and don’t make the issue worse.

For even more advice check out our tips to help you run your first mud race.