Tough Mudder preparation is about ensuring you enjoy your day in the mud, finish strong and have an enjoyable experience.
Well done if you’ve just signed up for the tough Mudder experience. It’s an excellent event that will take you out of your comfort zone, be challenging and lots of fun. Obstacle course events are a great reason to get fit, work hard and test yourself. So, what now? Firstly, do you have a tough Mudder preparation schedule? Having a solid plan ensures you finish strong, injury free and happy with your performance. Secondly, get a group together and take it on as part of a team. You will need help with some of the obstacles, so it helps to have teammates around to lend a valuable hand. Lastly, for an enjoyable experience, get conditioned enough to not get hurt. A sure fire way to wreck a good day out is to suffer an injury due to poor conditioning.
Over the years we have participated in about half a dozen of these events and proud that all our past participants have managed to complete it unscathed. The satisfied look of all participants when they cross the finish line is priceless. Looking tired, covered in mud, soggy socks and great individual stories to tell.
If running over mud, crossing dams, freezing water and tunnels are your thing. Best you sign up now and get training. The options for beginner or faster individuals are the 5klm, while the 10klm one throw at least 20 obstacles at you. With classics like the Everest and mud mile prepare to get your endurance tested and covered in mud. It gets everywhere. As the event organisers point out it will “test your teamwork, mental grit and physical boundaries. Saddle up, it’s time for some tough Mudder preparation.
So how do you go about Tough Mudder preparation?
It’s clear that to complete a TM you will need to have a reasonable running base. Just enough to get you to the finish line. Now before you think that you can’t run 5-10klms, think about the fact that you will be running from obstacle to obstacle. Then stop (rest) and negotiate the challenge then wait for you team members to finish. So, you get to rest from running. Then as a group move onto the next one.
The ability to trudge through ankle deep mud for over 500 metres is also essential. Be fit enough to do it staying balanced. I’ve seen a few participants loose footwear when knee deep. So, fasten those laces.
As this is not a race the pace generally is kept by the slowest member of the group. TM encourages team work so don’t think that this is a run event where you are constantly running for time.
What you do need IMO is a solid minimum base of around 3-7 klm’s that will get the job done. Prior to the first TM I recorded my longest continual run at 11.5 klm. This was enough for me to get by. Now that I’m a regular runner the TM doesn’t really pose that much of a concern with distance. As the stop start nature of the event is great for recovery. So, get running.
The obstacles are reasonable for anyone with an average base of fitness. Unlike other event you do not have to do all of them if you are intimidated or simply think they are out of your capabilities. It’s all right, just rest while the others in your team give it a go, then re-group and continue onto the next one. This is what TM is all about. Teamwork.
What type of strength do you need?
Without going over the entire obstacle that you will encounter (TM changes a few anyway) let’s go over the basic strength that you need to successfully cover the course.
You need to be able to pull your bodyweight up. Whether it be climbing over the 3 meter wall or getting over the rows of mud moulds, you need the strength and flexibility to get that leg over in making it through/over.
A decent centre of gravity is essential, so work your core. Most of the obstacles require you to have good balance as part of the challenge. For example, the balance beams are great when dry, it’s a different story when they are wet and muddy. TM Mudder nails old tyres to log water crossings that you must walk over/around.
Have a decent sprint in your armoury. To get up to the top of Everest you need to have a bit of get up and go and sprint full on towards the ramp. (Think skateboard ¼ pipe here) Many don’t quite make it even when a helping hand is waiting to meet you halfway. This one was frustration to most in our group. A few sprints in your training will certainly help.
Hanging/grip strength. The monkey bars are a bit of a novelty during TM. It’s one of the more well know obstacles where the set up allows for many rows keeping everyone moving. Basic holding strength and knowing how to negotiate come in handy. Work your pulling and holding strength as a priority. Bodyweight training is a great option. However, with all things related to TM, you will have tired and slippery hands by the time you get to this obstacle. Once you build up your general strength play with some bodyweight. This should be enough.
Putting it all together to finish.
In summary the event is quite achievable for most and attracts people with different levels of fitness and conditioning. The common theme is to give it a go and have some fun. Tough Mudder is a well-run and safe event. One achievable with basic preparation.
During an early event one of my clients didn’t quite get by all the obstacles. However, thrilled that his body was able to tackle some obstacles. And take part. He surprised himself with what he achieved. That what is all about, participating, challenging you and having a hell of a time.
You don’t need to be elite to participate. At least do enough to not have too rough a day out in the mud. Get your running in and work on a balanced approach to you tough Mudder preparation training. This way you will turn up on the day ready and keen to go. Don’t forget to grab your medal, headband, t shirt and celebratory drink once you cross that line.
See you in the mud.
