Things to Consider Before Doing Your First Mud Run

It is common to feel a mix of excitement and apprehension before your first mud run. 

You’ll not only need to put your fitness to the test during various challenges, but you must quickly adapt to muddy conditions and various terrains, from deep muddy puddles to thick, heavy mud. 

For this reason, you will need to invest in the correct clothing, footwear, and accessories to prevent discomfort, pain, or injuries when tackling tough terrains and obstacles. 

Here are some things to consider before doing your first mud run.

The Best Footwear

Many people often pull a pair of old trainers from their wardrobe for a mud run, as they might not want to ruin a brand-new pair of shoes. 

Before you do so, you must consider if the trainers have a good grip to help you navigate a mud run’s slippy terrain. 

Think of your feet as a tractor tyre or an off-roader during a mud run. If needed, treat yourself to a quality pair of trail shoes with excellent grip to run uphill with ease and prevent slipping, sliding, and falling face down in the mud. 

You can find specialist trainers that are popular among mud runners, look for a waterproof, breathable shoe that has a powerful grip to help you quickly move across muddy surfaces.

The Correct Clothing – Avoid Cotton!

As you’ll need to run through puddles and crawl through thick mud, you can expect to get more than a little wet during a mud run. 

For this reason, you must avoid wearing cotton during the event, as it holds onto water and will lose its form once wet. 

It might feel comfy and cool at the start of a mud run, but you can guarantee it will quickly become loose, soggy, and uncomfortable, which may impair your performance. 

Instead, wear moisture-wicking, breathable gym gear or active wear, as it will dry fast, endure stretches, and minimise chafing or blisters. 

Also, slip on a pair of anti-blister socks to prevent pain and discomfort during the event. 

How to Protect Your Joints & Muscles

Expect to be on your hands and knees a lot when completing a mud run or obstacle course. Fortunately, some positions can help you avoid pain or injuries during an event.

If you are allowed to do so, adopt a bear crawl stance by:

  • Starting in a crawl position with your hands underneath your shoulders and knees on the ground
  • Pushing your knees off the ground
  • Lifting one hand and the opposite foot off the ground
  • Taking small yet coordinated steps forward

A bear crawl stance will prevent your kneecap from hitting a rock as you move, helping you complete a mud run without hassle or injury.

The Importance of Sleeves

There is no question that mud running will be demanding on your body, which might feel like a physical and mental challenge if you are not an experienced mud runner. However, you can wear accessories to protect and support your body during an event.

Some avid mud runners wear sleeves to support blood circulation during an event. Also, it can act as a form of body armour, protecting against scratches, cuts, and grazes. 

Slip on a lightweight wrist or elbow compression support to shield your arms, prevent injuries, and provide relief from various conditions, such as arthritis, tennis elbow, or repetitive strain. 

It will allow you to focus on each obstacle instead of your pain and discomfort. Also, increased blood flow can boost the recovery of your elbow joints, arm muscles, ligaments, and tendons after a physically challenging mud run.

High-Intensity Training

Many people who complete mud runs tend to work in an office or a similar career, as they want a physical challenge that gets their body moving and heart racing. 

If this sounds like you, you might worry you are unprepared for a mud run, but some high-intensity training in the gym could prepare you for every tough obstacle you will face at the event.

For instance, you can master deadlifts, farmer’s walks, and general cardio to prepare for an upcoming event physically and mentally. 

High-intensity workouts will boost your endurance, ensuring you have the energy, power, and determination to run through muddy fields, uneven forests, and uphill.

Also, the exercises will strengthen your joints and muscles, reducing your likelihood of an injury, helping you climb over tall obstacles, and ensuring you can lift your body weight during a mud run. 

For instance, pull-ups will improve your body strength and grip while promoting bone development. 

If you follow the above advice, you will complete every challenge and cross the finish line feeling fitter and stronger than ever.