Mud Run Training Season


Last week marked 14 weeks until my first mud run of 2014 – the Warrior Dash. After having such a blast last year, I said “absolutely” when my friend asked if I wanted to do it again this year. And after all, we have a much bigger race to train for that the Warrior Dash might help us get ready for – the Spartan Race (I bet you thought I was going to say the Tough Mudder… but I am nowhere near ready for that race, yet).

So I decided last Monday that I need to start training. I can’t even run a mile anymore, which is so sad to me since I once trained for a half marathon. I haven’t run in months and months so I knew I needed to start slow. I immediately thought of using the Couch to 5k App, but wanted to make sure I could run MORE than just a 5k. I figure if I can run DOUBLE that, the running part of these races won’t be nearly as tough as it was last year. This lead me to downloading the 10k Trainer – Run for PINK App and I am LOVING it so far. The first couple of weeks focus on walking/running intervals, which REALLY help your body get used to the running, slowly.

In addition to running, I have been focusing on body weight exercises. A lot of the articles I’ve been reading about mud run training stress the importance of body weight exercises, in addition to some strength training. I figure it will be easier for my body to get used to this training if I just start with strictly body weight exercises after my runs for the first 2 to 3 weeks. I basically do a couple rounds of body weight exercises after my run and then make sure to stretch and use my foam roller.

A few routines I did last week were:

3 Rounds of:
10 Body Weight Squats
10 Push Ups (on knees)
15 Sit-ups

4 Rounds of:
5 Lateral Lunges (each side)
5 Tricep Push Ups (on knees)
10 Lying Leg LIfts

5 Rounds of:
5 Lunges (each side)
5 Diamond Push Ups
30 Sec Plank

I basically did a leg move, push-up move and an ab move. The number of rounds I did depended on how much time I had or if I did one or two circuits. I look for new ideas on my fitness Pinterest board along with the Mudderella workouts site (which is another Mud Run I will be doing this Fall). I started easy last week but will be adding more reps/rounds to my circuits as the weeks go on. I’ll then add weights to some of them and/or add in a few sets of strength training exercises (especially assisted pull-ups).

The last element I will be adding to my mud run training is hill running. I have read countless blog posts and training articles that said they wished they had trained more for hills. It is inevitable that you will have to run hills in any mud run, so why not train for them? Yes it sucks, but it will suck more during the race if you haven’t run one in ages.

Who else is getting ready for mud run season!? Any additional training tips for me!? 

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2 thoughts on “Mud Run Training Season

  1. Andrea

    Love a good mud race! Just did my 3rd Warrior Dash- 2 in Maryland and this last one in Smithville, Tx. So fun! My favorite part is the turkey leg at the end :)

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