How to Prepare for an Obstacle Race or Mud Run
by Anthony Famiglietti on January 13, 2014 in Anthony Famiglietti, Athletics & Training
Obstacle races and mud runs are fast becoming the go-to race events for a large portion of the running community. Runners like them for the sheer excitement and uniqueness of the audacious challenges they present. These runs delve into physical feats that extend far beyond the demands of a typical 5k road race or marathon. Some of these races include carrying heavy weights up steep hillsides for long distances or traversing terrain that a mountain goat would consider questionable! Because getting injured is a strong reality at these events, it is no surprise that experienced or accomplished runners have mostly shied away from them. Heck, the websites and sign-up sheets for these races are covered with prominent bold type stating that, “YOU MIGHT DIE or be catastrophically injured.” You would think this type of rhetoric would turn away any well reasoning man or woman, but having just finished my very first obstacle challenge race, I was amazed at the number of eager participants waiting to start. I quickly realized why they were there when I crossed the finish line after two and half grueling hours. The simple truth is that there can be a very big reward in the risk (self-gratification, bragging rights, etc.) as long as the risk is managed properly.
Let me start by differentiating and sifting through some important details of these races.
There are typically two kinds of obstacle or challenge races.
First, there are fun runs that require task completion on easier terrain. These include mud runs where you risk getting dirty more than anything else.
Second, there are more extreme sporting events that require traversing very long distances over serious terrain with demanding obstacles and strength based challenges. Those races include incredibly strenuous activities like flipping heavy truck tires, climbing eight foot high walls, running with 40 lbs bags of sand or dragging blocks of concrete uphill for long distances.
This is the type of event that I competed in. Blog posts and promo photos do not do any justice to these types of races. The athletes who compete in these events can explain the details to you all day and you’d still have no real idea of how difficult they can be. Basically, the best of these races are just brutal and can leave you sore and broken down for days or weeks, if you enter unprepared. So here are some tips, from a pro runner, on how to prepare to make it through the toughest of these events … intact.
Tip #1 Run Hills!
Find the longest, steepest, scariest hills in your area and start running them regularly. Challenge/obstacle races love placing steep hills in their races at mile markers where you’re hurting the most. You will have to build serious quad strength to be able to handle these hills without tiring and walking. You’ll also have to learn to run down steep, uneven, loose terrain hills. There is a good technique to running down steep terrain that requires shortening your stride and taking quick steps. This is something you can practice in your daily runs.
Tip #2 Get Sure Footed
Think you know how to run well on uneven terrain? Guess again. These races specifically seek out terrain that will bring even the best mountain runners to a grinding halt. The courses will often traverse terrain without any trails. You’ll find yourself climbing down ravines of jagged, wet slime covered rocks. You’ll crawl, hand over foot, knees to your chest over areas where you will fall and slip for certain. The best approach is to practice very slowly on this type of terrain so you can learn to spot footholds better and manage to fall less painfully. You essentially have to train your hand, eye and foot coordination (also known as proprioception) to perfection so that your body works seamlessly without hesitation or pause. Otherwise you’ll be moving slightly beyond a snail’s pace.
Tip #3 Get the Right Gear
I highly recommend spending an extra few bucks on the best gear you can afford. Trail running shoes are paramount as you’ll be running in thick mud and on slippery terrain, such as wet grass, for much of the race. The best racers choose lightweight, thick treaded trail shoes that drain water quickly. It is likely that you’ll be running through ponds and creeks (man-made and otherwise) at numerous areas of the course. Wearing tight-fitting clothing like spandex ‘half tight’ racing shorts. These are optimal for drying off after the water obstacles. Tight shorts also prevent snags on any barbed wire obstacles or wall climbs that you may encounter. Most male racers go shirtless or wear tight fitted compression tops for that same reason. Female racers wear mostly water-resistant sports bras. Whatever you buy, wear test it before you race to make sure it fits and dries well over the distance.
Tip #4 Eyes on the Prize
One major mistake I made during my race was taking a wrong turn, several times over. These races are set in the back country or in heavily wooded areas and are not marked well. Sometimes the only marker denoting a trail is a small streamer hanging from a tree. If you miss the marker you can run way off course, without even noticing it. You have to learn to keep your eyes open at all times for trail markers in order to avoid running extra distance. This is easier said than done on terrain that requires constant attention on your feet to manage your footing. The best ways to avoid taking wrong turns are to practice on similar terrains and to slow down and watch for markers during the race. Do not make the mistake of assuming the racer in front of you is going the right way. I learned that the hard way.
Tip #5 Get Stronger
At 130 lbs, I managed all of the obstacles except two. I was able to carry the weighted objects during the race, however, I was too weak to flip a large log several times over. I was also too small to manage leverage of a heavy weight on a rope and pulley system. The best approach to mastering any obstacle that might arise is to strengthen your lower back and work on some weighted squats. Squats will help you get strong enough to squat down and flip heavy objects, such as truck tires. They will also help you run more solidly on the hills. Keep in mind, if you cannot do an obstacle or challenge in the race the officials will make you do burpees or an exercise in its place. Practice your burpees and aerobic conditioning exercises in training to get accustomed to doing them in a fatigued state.
Tip #6 Come Well Supplied
Because of the variability of distance and terrain, it will be hard for you to gauge how long you will be out there competing. Water stops are a rarity on treacherous terrain, so make sure to hydrate well before the race and bring some water and/or electrolyte drink on a utility belt to help you along the way. Regardless of the distance, you will be expending a lot of energy, so bring some energy gels along with you. Arriving prepared will make your race experience much more successful.
Tip #7 Have Fun
Obstacle/challenge races do not usually offer course maps or any hints of what the race might entail. Sometimes they don’t even disclose the actual distance of the race. When racing blindly you may come upon challenges you didn’t expect. In those circumstances, your attitude is everything, as far determining success. If you remember to have fun and embrace the challenges, the race will move along that much more quickly. If you get angry and become stubborn, you’ll just slow yourself down and miss out on overcoming the journey and adventure ahead. Pushing through situations you might not have considered possible can be incredibly liberating and rewarding. The courage, fortitude and will-power you might uncover will spill over into your everyday life. The more risky and challenging the race, the more reward you’ll see. So go out there and have some fun!