How To Train For A Mud Run

mudrun blog

Ahh the glorious mud run. 

A community event where fitness lovers and adventurers come together to run miles through a series of exhausting, fun, and sometimes scary obstacles. They even throw in tons of free mud to frolic in along the way!

Mud Runs have become increasingly popular among all age groups. The intrinsic value received from completing such a physically demanding task is unmatched. It’s simply the ultimate way to test yourself, challenge yourself, and try to better yourself.

75% of a mud run is preparation. Here is our take on basic conditioning for yours.

CARDIO

The thing about a mud run is that… well… it’s a race. The number one thing to start conditioning for is the large amount of running you will be enduring. Typically the races are around 3-5 miles, but some go as far as 10 miles.

Cardio training to improve endurance is big. Now, you don’t have to be a marathon runner, but you should be able to hoof it on the treadmill for at least 3 miles without hyperventilating.

The good part about mud runs is that you can go at your own pace. So find your pace and base your training around that.

Make sure to switch up the settings to vary your movement patterns. You need to be able to adapt to hills, rough terrain, mud, concrete and gravel while running. Koko‘s cardio programs vary your workouts through intervals, varying speeds, and adjusting incline. You want well-rounded conditioning so you can tackle various terrains.

DIVERSE MOVEMENTS AND DYNAMIC EXERCISES

Mud runs are not a strength contest. The point is to test your abilities on all types of physical obstacles. Climbing, running, crawling, jumping, swinging, and swimming are all  movements that require total body development. And these are the types of movements you’ll be doing, not pushing 200lbs on a bench.

Circuit training is your best friend. It’s perfect for full development and to really get your heart rate up.

It also helps your body adapt to various weight distributions as well as conditions it to switching quickly between different movements. That’s why Koko makes up almost all of its custom workouts through circuits and controlled reps. Koko X specifically focuses onfree, natural movements. Precisely like the ones needed to complete a mud run.

DON’T GO IT ALONE

Mud runs are meant to be done with a team. They are your support and backbone through the whole thing. When you think you’re about to quit and can’t push on anymore, your team will be there to tell you – “you got this!”

Train with your team and your community. Whether it is to be fitter, healthier, to raise endurance, or to build strength, reaching for a goal together will be the motivation and support you need. 

Train together, finish together. 

Don’t worry – mud runs come in all shapes and sizes, as well as varying levels of difficulties. It is up to you to judge which ones are a proper fit.

Find the one you like, assess the time you have until the race, and develop a workout plan to reach the goals necessary to complete the race with flying colors.

Work on the things you know you need to work on.

The biggest obstacle is your own brain. Don’t let the idea of a mud run freak you out. Get excited, get pumped, and train as best you can. Remember, these runs are not pitting people against each other. They are here for fun, to test your limits, and to do it alongside others so at the end you can all say “We did this!”

Last but not least – don’t underestimate yourself. You and your body are capable of amazing things. Go out there, crush your mud run, and exceed your own expectations.

Stay Koko Fit!

Michael Wood, CSCS
Chief Fitness Officer, Koko FitClub, LLC

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