muddy fun run

top 10 training tips

Top 10 training tips for obstacle race and mud run success

Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.

1, Have Fun

Our mud runs and obstacle races are all about having fun and doing something different with your mates, so recruiting your friends and start to train together. Make it fun and enjoy yourselves. If your new to running your local running club is a great way to start.

2. Make sure you run

Sounds simple but 5k or 10k when you’re wet and muddy can take a long time, so start to build your runs up; this will help you enjoy it rather than spending it with your back to the floor in agony with cramp.

What to do: Increase your weekly distance by 10 percent each week and avoid over or under doing it.

If you’re completely new to running, start with five minutes jogging followed by five minutes walking and work on increasing this to reduce the walking.

top 10 training tips

5. Practise your swimming

Swimming is a great way to improve your endurance using your upper and lower body in sync and is fantastic for joint/muscle recovery. Not only this but you might find yourself surprised by a lake swim thrown into the middle of a race, so a brief brush up of your swimming skills could give you the edge.

What to do: You’re not doing a triathlon so you don’t need to be swimming length after length. Practice your speed and front crawl/breaststroke or carry a float to strengthen the legs.

The truly dedicated might want to look up some local open water swimming spots.

6. CrossFit or circuit training

Jumping obstacles in succession will be taxing and intense – training your body and heart to work in short bursts with minimal rest will see you making short work of those monkey bars and walls.

What to do: After a five minute warm up, do 10 press ups, 10 air squats and 10 set ups in a row as many times as you can in 20 minutes.

top 10 training tips

9. Run up hills

You can forget running on a flat course or getting a personal best – the hills will test your legs, heart and lung strength all at once. Hill running has been proven to be one of the best ways to improve your running stride and overall speed.

What to do: Do up to five hill sprints of 30 seconds long every other week, and jog back down for recovery. Warm down with a gentle jog home.

10. Master the burpee

An integral part of any self-respecting obstacle race training regime is the burpee. It utilises your whole body as well as the cardio system for one killer exercise. Building leg and arm endurance strength, the explosive aspect of this exercise will help you over many an obstacle.

What to do: From a standing position, drop down for a press up, then jump your feet forwards towards the hands and explode into the air with a big leap. Land comfortably with soft knees before dropping back down into the push up position for your next one.

Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so. Any training program needs to be specific to the individual and event and you need time to develop, build and enhance fitness levels