Tough Mudder training: Up your game

So you’ve signed up for the great Tough Mudder. So have I. It was bound to happen. Having run over 200 events since 2010, it’s safe to say that the Tough Mudder has become way more popular. For runners like me who are looking for a change, this is an event that offers something new. If the road is getting stale, adding a mud challenge to the calendar can make things fun again. And for those who are active but not interested in conventional races, mud runs are a playful and more social. The Tough Mudder is a series across Canada but in September, I will gear up to run with a team at the Toronto event. To up your game heading into race day, check out my tried and tested training ideas.

Get used to uneven surfaces.

Running on smooth, paved surfaces is not the same as running through mud and uneven ground that is characteristic to Tough Mudder courses. While running on roads is great for building endurance, it’s important to get used to uneven underfoot conditions that you’ll experience on race day. See tips for trail running to get in better shape for this event. In my preparation for my Tough Mudder, I have added trails to my running routine at least once a week.

RELATED: Why I’m trying out OCR

Get into the water

Running through mud creates resistance which also means that your muscles have to work harder to move forward. You know what else creates resistance? Running through water. Running in water is difficult. This summer, I added pool running to my routine. Go to your local beach, gym pool or even an outdoor community pool to do some casual running in the water. If you can get used to that, mud will be easier.

Bump up the incline:

At first when I thought about the Tough Mudder, I thought about my biggest fear: the obstacles. In particular, I was quite intimidated by the monkey bars (see my story on that here). But here’s a tip: the hills are something you need to be aware of. Why exactly? The Toronto course is run on a ski hill and there’s a reason why climbs like those are usually just left to chairlifts. You need to be fit enough to take on these inclines. Keeping this in mind, the hills by my house have become my best friend this summer.

Gain better balance:

I’ve been keeping in mind that the obstacles require the use all muscles. That meant that I needed to work out muscles other than the ones I’m used to using during the run. Lift some weights and do your crunches. Activities like crossfit, climbing, and yoga have all been beneficial to me (or head to an OCR gym if possible).  Something that many runners overlook in their training for a mud race: injury prevention. In focusing on the race course obstacles it can be easy to forget about the need to fine-tuning stabilizer muscles that can get easily injured. Strengthen your core, ankles, knees and IT band by getting on a wobble board or focusing on yoga poses. And yes, it will be challenging at first. That’s a good thing.

If all else fails, a good resource for your training is the below training plan, brought to you by Tough Mudder.

Tough Mudder training by Anonymous DzO4lxA on Scribd

Try Merrell’s All Out Crush shoe to take you through the mud at your next Tough Mudder.