Thursday, September 27, 2012

Mud run tips

Mud Run Tips

Goal setting
The good news is that working toward a goal may do more to improve your physique and mental health than you might think. Experts recommend picking an event that will require physical training like a walk-a-thon or 5K.

Train harder than the actual event will be
There is a great advantage in training under unfavorable conditions. It is better because the difference comes as a tremendous relief in a race. It may rain during your race or and since you want to take part in a mud run, you'll want to be prepared.

Training for a rainy day
Practice some running in wet shoes and wet clothes. Use a Garden hose to soak your running gear, or jump into the ocean or a pool and then go for a run. This may be a bit of a challenge, but gets you seriously fit and ready.

Combination Training
Beginners should start with combining walking and running. Begin by alternating four minutes of waking with two minutes of running for a total of 30 minutes. Follow this regimen every other day for at least two weeks then add a minute to the run and subtract a minute from the walk.
After a couple of weeks at this level, step it up to four minutes running, two minutes walking. Keep going until you are running continuously for 30 minutes or settle into any walk/ run combo that suits you.
A week before the race, cut distances by about two thirds and limit running the last two days; this is called "tapering." As the weeks progress, it will be tempting to crank up the speed, but overdoing it increases your risk of injury.

Train like you run. Practice running in wet shoes and wet clothes. Jump into the ocean or a pool and then go for your run. Train on dirt, mud, sand and through water. Run hills and stairs.
Check it out yourself. Get into what you want to wear on race day, go down to the beach, lake or river, dressed in your favorite football team sweats, tape up and run into the water, then up and down the beach or river. Feel the weight of the water in your clothes, the weight of the shoes, the traction of your shoes taped, the flexibility of your feet when taped.
Then wear spandex or nylon shorts. Try your shoes double-knotted and socks tucked. Huge difference! You don't see Marines running up the river with duct tape on their feet, right? Usually, they wear boots and camo gear. Don't duct tape your shoes, just double-tie your laces and TUCK them in.  From the first obstacle on, it's mud, dirt, mud after mud for 2 miles.

Don't wear goggles or sunglasses
Contact lenses can be a pain when mud gets in your eyes.

Race Day
Take photos of yourself before and after the race. You'll have more fun later.
Stay Hydrated
Drink 12oz of fluid two hours before your run, then another 12oz of fluid for every hour that you exercise. You'll need more water during high humidity and hot temperatures. Drink the water they offer along the route.
Warm-ups and Stretching
Warm up your muscles before you begin any run. Warm muscles stretch with greater ease. Strength your muscles before and after you participate in the sport. This will improve your flexibility and reduce chances of injury.
Join a Team
Join a team or find a partner to run with. First-time mud runners may want to run with a friend. I made a friend at my race.  You are more likely to stay strong to the end when you have someone else running with you. Be sure the others on your team are at your same intensity level; don't pair a slow runner with other fast runners Ask for help along the route when you need it, there are lots of volunteers around. Create a team costume to stand out!

If you are serious about your race time, arrive to the start line early and try to start at the front of the wave.

Listen to your body
Take breaks as you need them. Drink more water. Don't walk or slow jog down big hills, run and pass other competitors with caution.

When you crawl through the tunnels and under the wires, do a bear crawl. Do not crawl on your knees or you will scrape them on small rocks.

Mud Pits
Don't run through the middle of the creeks or mud pits where they can get deep; run along the shallowest sides (edges) of the water obstacles. There may be unexpected divots and holes in the creeks and in the mud pits; proceed with caution. High knee it through water.. it will help you get through quickly and not sink so deep.

Soak your clothes after the race
Believe it or not, the mud does come out of your clothes! All clothes will get seriously wet and dirty during this event, but showers are often provided to rinse most of the dirt off. Make good use of the showers. Rinse off as much mud from your as you can. It comes off easier if you're still wearing your clothes. Soak everything (even your boots) in a garbage can or other container and keep rinsing and soaking until the majority of mud has disappeared. Then you can throw your clothes in the washing machine.
Bring a washable bag to put your dirty clothes and shoes in for the drive home.
Bring a change of clothes (including shoes)
Bring a towel for the showers.
The post race festivities are meant to be fun.
Most importantly, have fun

Have a very fit day!

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