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Get Tough Mudder fit this Spring

Get Tough Mudder fit this Spring

Looking for your next big challenge?

If you love getting out of breath and downright dirty then Tough Mudder is the challenge for you. From extreme obstacles to muddy trail runs, Tough Mudder is sure to get your blood pumping and heart racing.

There are a few different events varying in distance and terrain so pick something that will push you but is still achievable. You can always progress once you have completed one. Starting at 5k, 5 miles and then progressing up to half a marathon (with more obstacles in the latter), there is something for everyone.

Firstly, get signed up. Not only will it make you accountable for your training it will be something exciting to look forward to. In this life full of work we all need a little play! It will also give you a chance to get to know the course and aid your preparation. Not just physically, but mentally. It is always good to be aware of what you have to face rather than turning up on the day and realising there is a rope climb when all you have been doing is 1 rep max on leg press!

Tough Mudder is so much more than a running race. You can’t just add in a jog a week and expect to finish the course unscathed. But it's not like training for a marathon. The obstacles are spread throughout the course and it's unlikely you will be running much more than 2 miles without a ‘break’ (if you can call the challenges that!)

Although it may be wise to incorporate a longer run into your training, especially for the longer courses, this won’t be the main focus of your training.

Onto the actual training. Make sure you get a whole variety in. Including some anaerobic work such as HIIT and circuits will really help you increase your speed between obstacles and help you to recover after each challenge, increasing your performance and decreasing your time.

Think about working hard for 40 seconds, followed by 10 seconds rest. Then repeating this for 10 rounds. It could be sprints, kettle bell swings, burpees anything that is going to get you sweaty! Or why not pick 5 exercises and do 5 rounds of 15 reps on each exercise?

This is where it’s easy to incorporate body weight training into your plan which may prove fundamental in the lead up to the event. Benching double body weight is fine but can you pull yourself over a 10ft wall?

Pull ups, press ups, planks… not only are all these things easy to do anywhere, but they will really help in an event where you may potentially need to jump, crawl and even wade through thick mud!

Strength training adds another element to your training, giving you more power. Large compound movements such as squats, deadlifts, push press and pull downs will be fundamental in your preparation for a Tough Mudder. You might have to carry a log from one point to another and even with team mates you need to be strong enough to lug a large load from point A to point B!

Throughout all your training and in the lead up to race, fluid consumption and nutrition will be important for you to reap the physical and mental benefits from your training. Think about eating a balanced whole food diet and sticking to foods you know you perform well on for race day.

Almost everyone will benefit from increasing their fluid intake. Get an exciting water bottle that you can fill up throughout the day, it’s the little things that make the difference!

As the name suggests, Tough Mudder has the potential to be muddy. Make sure you have appropriate clothing and footwear. Don’t waste all your hard training prep by slipping all over the place getting scratched arms and legs by wearing inappropriate clothing. A little bit of common sense is all that is needed here!

If Tough Mudder is going to be your next challenge, best wishes for the event. There’s nothing like a photo of a smiley, muddy, red faced person, being proud of an achievement to get those likes rolling in!

the author

Izzy Jeffs

Izzy is a British champion javelin thrower and has competed in two Commonwealth Games finals. She has competed for Great Britain on several occasions. Izzy is a personal trainer and spends a lot of time training in the gym, building muscle. When she is not training at the track or in the gym, she is eating. You’ve got to eat big to get big! .