Taking on a Tough Mudder isn’t just about running a few miles, it’s about testing your endurance, strength, and mental determination all in one challenging obstacle race. This full-body challenge involves more than just a steady jog, it includes scaling walls, crawling through mud and wading through ice baths. To successfully take on this race, your training needs to include exercises that prepare both your body and mind for the unpredictable mix of strength-testing obstacles and running in this event.
With the right preparation, anyone can tackle a Tough Mudder, whether you’re a seasoned runner or brand new to obstacle races. The key is to improve your running stamina and build up functional strength to get comfortable with the kind of movements you’ll face on the course. In this blog we will break down how to train for a Tough Mudder event so that you can show up confident, prepared, and ready to conquer every muddy obstacle that comes your way.
What training should I do for a Tough Mudder?
Training for an event like Tough Mudder is essential to carrying you through this course without causing injury. Ideally you should include a mixture of functional training, cardio and strength training to ensure you're training every part of your body to get you ready for this race. Remember that many of the obstacles you will encounter are team-oriented, so we suggest training with a buddy when you can. A typical weekly training plan for Tough Mudder should follow something like this:
-
2-3 strength days (full body and functional movements)
-
2-3 run days (a mix of long runs, interval runs, and hills)
-
1 obstacle/functional circuit day (practice carrying, crawling and climbing)
-
1 rest/recovery day
The length of time you should spend preparing for a Tough Mudder event will depend on whether you are completing the Tough Mudder Full, Half, or 5k. With a good fitness base level you can train for the Tough Mudder 5k within a month, whereas the half will take at least 2 months, and the full at least 3 months. There are three key areas of training that you should focus on leading up to this event which we have listed below.
Endurance training
A good majority of this race will include running from obstacle to obstacle, therefore it is important to build up your cardio levels and practice running as much as possible. We suggest aiming for 3-4 runs per week, mixing in longer steady runs depending on your event distance, with shorter interval or hill runs to build stamina. Having a good level of cardiovascular fitness will mean you're more likely to maintain steady energy throughout the race without getting fatigued.
It’s a good idea to try running on uneven terrain and trails where possible as Tough Mudder courses are rarely on smooth ground. Try running at different inclines to simulate the types of terrain you may be facing on the course.
Strength training
In addition to having a good level of cardiovascular fitness, ensuring you have good strength is also important to keeping you in the best shape for this race. Training your upper and lower body as well as core will help you stay balanced and stable as you run around the course. Weight training and incorporating functional exercises into your training plan will ensure you are well prepared for whatever challenges you may face in this race.
Don’t underestimate the power of having good grip strength either. For a lot of this race you will need to pull yourself up over obstacles, therefore practising exercises like farmer’s carries, dead hangs and carrying kettlebells will help to build good grip as well as core strength.
Obstacle-specific training
Throughout this race you will encounter many different obstacles such as crawling, climbing and carrying weights, therefore it is important to practice these moves in addition to running prior to race day. The best way to do this is to practice circuit workouts that alternate between running and functional exercises to get your body used to the varying movements.
Crawling is a movement you should be prepared to do multiple times throughout this race. It is likely you'll need to crawl or propel yourself forward in some kind of crouched stance under netting, obstacles or even barbed wire in this race. Practising moves like bear crawls and army plank walks will prepare you for this, helping you to keep your legs and back strong while staying low and moving efficiently.
Climbing is also a large part in this race, with moments where you'll need to pull yourself over a wall, or up through a tunnel filled with muddy water. In this instance, having a strong upper body will help you through these moves, and the best way to prepare for this is to practice moves like press ups, pull ups and rowing.
Jumping is another movement you should be prepared to do in this race - you'll need strong legs to help you hop onto the variety of obstacles you'll be facing along the way. To prepare for this we recommend jump squats, box jumps and lunges with added weight to increase strength.
Keep in mind that Tough Mudder is as much about grit as it is about fitness and requires a good amount of mental preparation too. Training outside your comfort zone by doing extra things like running in the rain, trying new workouts or cold showers for recovery can all help toughen your mindset and prepare you for the race.
What should you wear to a mud run?
When it comes to deciding what is best to wear for a Tough Mudder, or any mud/obstacle run, keep in mind that your clothing choices can make the world of difference in keeping you comfortable and focused on making it through the run. The best clothing to wear is something that is easy to move in, that you don’t have to worry about adjusting, and that is going to do well with getting wet.
We recommend that you wear a moisture-wicking, tight-fitting top such as a compression top in a synthetic material, as materials like cotton can get heavy and cold when wet. Whether you choose a long sleeve or short is up to personal preference, and also will depend on the weather.
For bottoms we suggest wearing leggings to prevent possible chafing, or compression shorts and avoid any loose-fitting shorts or joggers that may get waterlogged and heavy. Make sure to avoid clothing that is too loose as you don’t want it to snag on any obstacles throughout the course. Browse through our collection of activewear to find clothing suitable for taking part in Tough Mudder that will keep you supported and comfortable throughout the race.
It’s a good idea to bring a spare set of clothing to get changed into for after your run, so you don’t have to sit uncomfortably in your wet, muddy clothing post-race. Most races will have a donation bin where you can donate any muddy gear you don’t wish to take home.
Additional things you may want to take with you may include gloves for extra grip and a fitness watch to keep track of your performance.
What shoes to wear for Tough Mudder?
Choosing the right footwear is the most important when it comes to taking part in Tough Mudder, as you’ll need a pair of trainers suitable for running, climbing, and crawling through mud and water. Ideally, a pair of trail running shoes will be best suited for this race as they will have an appropriate level of grip for wading through mud and climbing. The best pair of trainers should be lightweight, breathable, with flexible soles that drain water quickly. Socks are also an important consideration as you want something that is not going to get heavy with water or cause any uncomfortable chafing or blisters. Synthetic socks or socks made from merino wool will be best as they will not hold any moisture.
A top tip is to avoid any water-resistant footwear with materials Gore-Tex as they trap water inside and will not dry fast. To ensure your trainers stay secure throughout the race, we suggest double-knotting your laces or use a heel-lock so they don’t get sucked off in the mud.
Head on over to our full collection of running shoes to find the perfect pair to get you through the race. Some popular choices for this type of event include the Salomon Speedcross, Merrell Agility Peak and Inov8 MudTalon trainers.
Get ready for race day with Start Fitness
To ensure you are well prepared for the day of your Tough Mudder race, explore our full collection of activewear, footwear and fitness accessories to find top quality gear from popular fitness brands that is sure to help you complete this race with ease.