Obstacle Mud Runner - issue 08

obstaclemudrunner.co.uk ForEliteAtheletes toFunRunners 8 RACE : PREPARATION don’t forget it’s a running event Photography: Keith Fairburn How to Prepare for Your First Mud Run Whatever your reason for doing it – whether a personal challenge, raising money for charity, a competitive edge, if you’ve been talked into it by somebody you work with or you’ve just seen videos of people being electrocuted and jumping from tall structures and signed up out of morbid curiosity – you are going to need to prepare yourself. Going into any endurance-based race or event will require some forethought, and the most important you can prepare is of course your training. The most important factor when it comes to training for a mud run is the running. The clue is right there in the title (go ahead, check). No matter how many videos or pictures you’ve seen of obstacle after obstacle, don’t forget that these are running events. Whatever the distance of the event you’ve chosen – be it 5k, 10k or half-marathon distance – being able to run at least that distance without taking breaks will see you through to the finish line without a problem. Being the fact that you won’t exactly be running on the road during your event, practising running on woodland trails, hills, and through fields and parks will prepare your legs much better than road running or a treadmill will. If you are new to running then build up your endurance by going for a walk-run-walk approach during your training and gradually lower the amount you are walking as you progress. Another key factor that will see you taking on the mud and obstacles with style is bodyweight resistance work. By building a plan based around bodyweight moves, you will find the benefit cross over into your event in numerous ways: n Push-ups: crawling under/through objects, pushing yourself over wall. n Squats: ducking under objects, getting up off the floor, climbing out of mud n Planks: general core stability, crawling under nets n Lunges: running through mud, climbing over objects n Pull-ups: climbing over walls, climbing over nets n Burpees: trust me, just practice burpees To really push yourself, incorporate some of these moves into a high intensity interval training (hiit) session, for example performing each exercise for 40 seconds with 20 seconds rest in between (after a thorough warm up!). When training in the gym, aim for moves such as deadlifts, inverted rows and step-ups. Building core, leg, and grip strength is key to avoid getting stuck in the mud. When you feel confident enough, the real test will be taking yourself out for a run and after every kilometre or so, dropping and performing a set of an exercise of your choice. By training in this way you can prepare yourself for the stop-start elements of obstacle races – don’t worry about the funny looks passers-by might be giving you, just yell “I’m doing it for a free t-shirt!” and be on your way. How to Prepare for Your First Mud Run: Gear When getting ready for your first mud run or obstacle race, getting your clothing choices correct will be key to how you perform on the day. From the feet to the head, if it’s raining, snowing, or a heatwave, there are multiple choices to be made and making the right decision can mean the difference between a successful run or a cold finish. First off – the all important shoes. Were you planning on wearing your old running shoes as you don’t mind getting tem ruined? You’ll most likely be slipping around like Bambi on Ice. Sourcing out a pair of trail shoes will go to lengths to keep you a bit more stable and on two feet. Which shoes to pick? You can pick the low-profile, lightweight models from Inov-8, the sturdy, well supported Salomon range, the cheap but reliable More Mile Cheviots, the old classic Adidas Kanadia, or the new taking-the-market-by-storm Icebugs. There is a smorgasbord of options, offering different benefits. The only real way to find out what suits you best is of course to try them out, but one thing is for sure – if you take up this sport regularly, you will end up with more shoes than you know what to do with. For the longer-haired runners out there, a headband or headscarf can aid in not only keeping hair out of your face & eyes but mud too. When it comes to your general clothing options – lightweight, technical gear will always be the number one choice – avoid cotton where you can as it will hold Quick tip: Bootcamp-style exercise classes are a great way to practice this type of training and can get you accustomed to rolling around on the floor Quick tip: Gloves or no gloves? While some technical gloves may keep your hands warmer, they tend to lose grip when wet – staying barehanded will keep you on those monkey bars for a little longer! So you’ve chosen to take on your first muddy event... By Keith Fairburn @ocrblog