How To Prepare for a Mud Run

This is a guest post from

So you’ve registered for a mud race or obstacle course event. GREAT! One thing you’ll notice just moments after the starter’s gun sounds and you’re army crawling through a barbed wire-lined mud pit: This ain’t no 5K fun run.

Extreme events are extreme. And while you don’t need to be a chiseled world-class athlete to compete in one, you’ll minimize the risk of serious injury while enhancing your enjoyment of the event if you properly prepare – mentally and physically – for the challenge. It requires more than just a good pair of shoes. You’ll need a versatile skill set — endurance, speed, agility and strength.

And with that, we give you the top 5 tips on preparing for an extreme mud run event:

Develop Strength

Extreme events are taxing, requiring repetitive pushing, pulling and lifting. To make sure you’re up to the task, integrate weight lifting or resistance-based exercises that bulk muscle tone or mass into your routine.


Extreme races vary greatly in distances, with some stretching 10 miles or more. As such, building massive cardio endurance is essential for making it to the finish line. Think 10K, half-marathons, or even marathons here – anything that requires sustained cardio effort.


For achieving maximizing results while shedding body fat, try High Intensity Interval Training (HIIT), H.I.I.T. and especially plyometrics play crucial roles in an effective mud run training program, as they build strength, improve endurance AND increase your body’s ability to rely on stored fuel sources, allowing you to race further without crashing or “hitting the wall.”


Many obstacle course competitors focus on strength and endurance, overlooking flexibility, a core attribute of top extreme race competitors: Flexibility. Why is that important, you ask? Ever try scooting through a tunnel or low-crawling beneath barbed wire? Key practice activities: yoga, pilates.


Proper nutrition plays a critical role in your success. Indeed, up to 70% of performance results can be attributed to nutrition.  Your meals should be small and frequent (every two to three hours) and include clean protein, complex carbohydrates, and healthy fats. Follow the 8 x 8 rule for water consumption, although realistically, you should drink even more.

Summing Up

As we said, extreme events are extreme. Give yourself every advantage for making it to the finish line by preparing properly.

Training for a mud run can be just as exciting and fun as the run itself.  It’s important to replicate the stresses of a mud run whenever possible. Add variety to your workouts, altering your running pace and rhythm, while stopping mid-run to complete a series of exercises. Most important, stay safe, stay dedicated and have fun.

For more information and training tips, visit RUNKZ TV.

Runkz was created as the go-to destination for anyone interested in modern obstacle course races and the culture of adventure. We’re dirty. And wet. And covered with glow sticks. We’re Runkz: the global e-meeting place for those who share a passion for extreme mud runs, obstacle course events and other insanely adventurous competitions.