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IN ADDITION TO THE EQUIPMENT ADVICE HERE IS SOME CONDITIONING RECOMMENDATIONS FOR RUNNING A MUD RUN

FLEXIBILITY IS A KEY TO RUNNING A MUD RUN. THE MAJOR MUSCLE GROUPS ARE THE HAMSTRINGS, HIP FLEXORS, GROIN AND ACHILLES TENDONS. STRETCHING SHOULD BE PERFORMED AFTER ABOUT 4-8 MINUTES OF A SUB-MAXIMAL ACTIVITY SUCH AS WALKING OR RIDING A STATIONARY BIKE. THE GENERAL RULE IS THE LONGER YOU CAN HOLD A STRETCH THE LESS REPS YOU NEED TO DO. FOR EXAMPLE, HOLD ONE REP FOR 30 SECONDS THEN THE SECOND ONE YOU ONLY NEEDS TO DO 2 REPS. KEEP IN MIND THE 60 RULE OF STRETCHING: MULTIPLYING THE TOTAL REPS X THE TOTAL NUMBER OF SECONDS HELD. SEE THE CHART BELOW:

SECONDS ONE REP IS HELD                     NUMBER OF REPS
20                                                                                3
15                                                                                 4
12                                                                                 5
10                                                                                 6

GENERALLY SPEAKING A CROSS TRAINING APPROACH IS ADVISED TO ENHANCE BOTH MUSCLE STRENGTH AND INCREASE CARDIOPULMONARY FUNCTION. ONE AREA COMMONLY OVER LOOKED IS GRIP STRENGTH.

RUNNING IS A MUST. IF THE TOTAL DISTANCE OF THE EVENT IS 3.1 MILES/5 K, THEN I WOULD ADVISE TO TRAIN AT A 6 MILES DISTANCE WHICH SHOULD INCLUDE HILLS. TRAIL RUNNING IS A GOOD WAY TO PREPARE.

KEEP YOUR SELF HYDRATED EVEN IN COLD WEATHER. REMEMBER THAT THE SPORT DRINKS CONTAIN ELECTROLYTES INCLUDING SODIUM WHICH ENCOURAGES AND REQUIRES ADEQUATE AMOUNTS OF WATER. DRINK ENOUGH WATER WELL AHEAD OF THE EVENT TO ALLOW PROPER DIGESTION.

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