Training Tips for Tough Mudder, The Warrior Dash, or another Extreme Race

Nothing shouts “fun” better than jumping over fire, swinging through tires, or crawling underneath barbed wire in a pit of sloppy mud! More people have been skipping the general 5K runs to sign up for more obstacle challenging courses, including the Warrior Dash, Spartan Run and Tough Mudder. As fun as these runs are, it is still important to properly train for the event to gain more strength and endurance. The following training tips can help you conquer your dash:

(1)    Strength & Endurance Training

  • Cardio: Take 30 minutes, 3 to 4 times per week, to go for a jog. It’s important to aim for endurance, rather than speed, on the day of the race.
  • Upper-Body Strength Training: Many participants experience upper body fatigue when climbing over walls. Push Ups, Pull Ups, and Hanging Knee Raises can strengthen your arms and core, so you can lift your body weight up the wall with ease.
  • Hip Abductor Training: There will be several times when your foot gets stuck in a thick pile of mud, and the motion used to run out of muddy parts actually works your hips. Hip Abductor machines and Spider Lunges can therefore be added to your workout plan.
  • Circuit Training: Combining the above 3 Training Exercises can help you get the most out of your workout. An example of circuit training is as follows:
    • 1 minute Cardio (Sprinting)
    • 30 seconds Upper-Body training (Push Ups)
    • 1 minute Cardio (Sprint)
    • 30 seconds Hip Training (Spider Lunges)
    • Repeat 3 or 4 more times.

(2)    Tips For Race Day

  • Stretch before and after the race.
  • Wear comfortable, old shoes. Minimalist or lightweight running shoes are always great.
  • Pace yourself.
  • Drink water and eat energy bars. Electrolyte Drinks give you the nutrients needed to perform at your highest level, as well as keep you hydrated.

Following these Training Tips will help you physically and mentally throughout the course, so have fun and don’t be afraid to get dirty!

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