How to train for a Tough Mudder
There's no feeling more frustrating than losing your grip. That moment when – try as you might – your fingers weaken into jellied mush and you plunge feet first into a pool of icy brown water, your face a perfect replica of Mufasa's when he fell to his death in Disney's Lion King. AAARRGGgggghhhh.....
It's a feeling that will be familiar to anyone who has taken part in one of the world's most infamous endurance tests: Tough Mudder.
The 12 mile course is punctuated by giant obstacles – think Takeshi's Castle meets Total Wipeout. There's no timer and it's not a race, but by the end you'll find yourself working harder than you ever have, with a giant smile on your face to boot.
We spoke to official Tough Mudder trainer and warm-up emcee Kyle "Coach" Railton and elite personal trainer Chris Hall of Hall Training Systems to ask them for their tips on how to get prepped and ready for the challenge.
Build on your weaknesses
There's no single correct way to train for the event. Hall advocates a structured workout programme whereas Railton's emphasis is on having fun.
Chris Hall: "The plan can change, but generally we periodise it into phases of strength endurance work, relative strength work, functional hypertrophy work and interval training.
The Four Phases | Chris Hall's Tough Mudder Workout Prep
Kyle Railton:"The Tough Mudder involves cardio, endurance, grip strength, core strength and leg strength, so you’re definitely going to want to have all of those elements involved in your training.
"It depends on what your goals and starting points are - try and build on your weaknesses."
Get outdoors and have some fun
Kyle Railton: "We’ve put together these training programmes to take the guesswork out of it but you can be creative and get out there with your friends. It’s not rocket science - just have fun.
"Get a team together, plan some weekend hikes and do some runs. It can be as simple as deciding to run for 3 minutes during your hike before you start walking again."
Chris Hall: "Go off and do some trail based running. It gets you used to the gradients of the inclines and declines of a wood or off-road terrain, and it's a lot of fun."
Prepare for the obstacles
Everest 2.0
This obstacle requires the ability switch into a sprint, even when you feel fatigued. Try practicing wind sprints or hill running to build up your endurance.
King of the Swingers
This obstacle involves jumping out and hanging on to a bar and then swinging out again. Practicing dead hangs will help you prepare for it, and might even save you from an early dip in the drink.
The Funky Monkey
This obstacle is an inclined monkey bar set that transitions into a set of moving wheels.
It requires core strength as well as upper body and shoulder strength, so practice flutter kicks and bicycle crunches.
It also requires grip, so practice bar hangs and pull ups. Hall recommends getting your hands on some FatGripz which will get you used to gripping wide bars.
Get the right kit
A decent pair of shoes is vital. Hall recommends choosing a versatile shoe that's good for running and lifting. "Reebok's Cross-Fit Nano Shoe is relatively flat with a spongey sole and a wide footing. It helps to reduce ankle injuries because you’re more sturdy on your feet."
Merrell's All Out Crush does the trick, as does their All Out Peak which has a little extra cushioning for support over distance.
10 of the best running shoes for men
Other essentials are clothes that are not cotton and that drain and dry quickly, and that aren’t going to be heavy, because the event inevitably involves getting wet.
Choose the right time to start training
Kyle Railton: "It depends what your starting point is. You should slowly bring up the number of miles you're covering in training so that you're not destroying yourself. You can’t just get up off the couch and be decide to run ten miles. Start small, and you'll gradually begin to light that fire inside yourself and enjoy the feeling of being active.
"You want to slowly build up where each day it feels a little better; put some active recovery days in there where you’re just being really mellow but still being active too. Giving it 2-3 months of being active before an event is a good rule of thumb, but the answer to the question of when you should start training is actually much simpler than that: it's right now."
