How to Train for a Mud Run

John Herr/FITNESS Magazine
John Herr/FITNESS Magazine

By Lauren Cardarelli

Still haven't tackled a mud run? Women make up 58 percent of the racers, so if you haven't, you're missing out on good, grungy fun. "Plus, simply training for one can take your running to the next level," says Miriam Wasmund, the official trainer for the Mudderella series.

Related: 15-Minute Cardio Workouts

Keep gear tight, not white.
On race day, wear lightweight spandex that hugs your body, Wasmund suggests. Baggy cotton clothes chafe, easily get caught in netting and branches, and weigh you down when wet. Add runners' gloves and high socks to nix scrapes.

Train like GI Jane. "You'll meet hills, wall climbs, mud pits, and other obstacles during arace," Wasmund says, and that requires adding muscle, not just mileage. Steal Wasmund's key strength moves.

Get your feet wet. Some mud races boast being over-the-top tough. Start with these newbie-friendly picks: the Mudderella 5- to 7-milers (mudderella.com), the Pretty Muddy 3-miler (prettymuddywomensrun.com) and the LoziLu 5K (lozilu.com).

Related: The 2014 Sneaker Guide

The Plan
A 5K or 5-miler takes on a whole new meaning when mud and obstacles are mixed in. Start six to eight weeks before race day with trainer Wasmund's sample sessions, increasing the distance and weight by 10 percent each week. Taper off to light runs the week before the event.

Monday: Easy Run
Run 2 miles (or run/walk for 30 minutes) at a comfortable pace.

Tuesday: Total-Body Circuit
Using 10- to 15-pound dumbbells (if comfortable), do 3 sets of 12 to 15 reps of these compound moves.

  • Squat to upright row: Squat and then stand as you lift weights to chin, elbows out.

  • Step-up to overhead press: Curl dumbbells to shoulders as you step, then lift them overhead.

  • Chest press: Lie faceup and press dumbbells up over shoulders.

  • Plank dumbbell row: Hold full plank position, gripping a weight in each hand, then drive elbows behind you, alternating arms.

  • Single-leg dead lift to biceps curl: Standing, hinge forward at hips and lift left leg straight back as you lower weights toward floor. Curl dumbbells to shoulders as you stand; switch legs and repeat set.

  • Wood-chop lunge: Lunge forward with left leg, bringing weights to outside of left foot. Push back to standing and repeat. Switch sides.

Related: The FITNESS Half-Marathon Training Guide

Wednesday: Endurance Intervals
Do 8 to 10 quarter-mile sprints with a 1-minute rest after each. Follow with a 10- to 15-minute stair climb.

Thursday: Rest

Friday: High-Intensity Strength Training and Easy Run
Do each move below for 40 seconds, then rest 20 seconds. Complete the circuit 4 to 6 times. Finish with an easy 2-mile run.

  • Step-ups

  • Bear crawls

  • Sit-up to stand-up

  • Mountain climbers

  • Ice-skaters

  • Pull-ups (or seated lat pull-downs)

Saturday: Hill Workout
Jog around the block, then sprint up a hill and jog back down. Repeat hill sprints twice more. Complete entire circuit 3 times.

Sunday: Active Recovery
Walk hills or go for a slow jog; stretch.

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