Get in Mud-Running Shape with These Workouts

Participating in a mud run is a great way to stay in shape while having a good time. Nothing is quite like the experience of battling a challenging course with sometimes dozens or hundreds of other like-minded individuals. Whether you have registered for your first mud run or only considering participating now is the time to get in shape for this adventure of epic proportions.

A common question that many newbie mud-runners often ask is “How to get in shape for a mud run?” There is no way to replicate the conditions of a mud run on a regular basis, which makes training much more difficult than a standard race. Here are a few ways that can help you perform at maximum potential during your next race.

Training for a Mud Run

Since a mud run is a race, it is important to know the distance you will be running. Train for the amount of mileage that a specific race will entail. The famed Camp Pendleton Mud Run is a 10k, while others can be 12 miles or more. For any race you should:

• Run three to four days each week
• Increase mileage by about 10 percent on one long run during each week
• Cross train on non-running days
• Allow for ample rest and stretching
• Practice a balanced diet that is high in lean protein

Replicate Race Conditions

You are probably unable to create mud pits on your typical running route, but there are several things you can do to replicate race conditions. For instance, participants in the Warrior Dash may dress in costume. If you plan on doing so, it is wise for you to train with your costume at least one day each week. This will help you become comfortable with any gear, and accustomed to the added weight.

Regarding weight, running through mud does add a significant amount of weight to portions of the race. The best way to duplicate this is to train with ankle and/or wrist weights. If possible, vary the weights that you use on your different runs to get a feel for what it is like to run in different conditions.

You can also simulate race conditions by cross training in swimming pools. "Running" in water is one of the best ways to practice running in adverse conditions. After stretching, run against the water's resistance. Vary your speed by sprinting in the water for about two minutes, followed by a light jog of the same amount of time. Repeat eight times at least once each week.

Stretch

Every runner knows the importance of stretching. Stretching helps to warm up and relax muscles that quickly grow tired from extended use. More importantly, stretching can prevent injury. Spend ample time stretching after a run is complete. Consider taking a yoga class for the utmost in flexibility and stability.