Last weekend I conquered my first Tough Mudder 5K. It had been 10 years since my first mud run, a local mud run called Swampfoot 4 Mile. Swampfoot was a military-style obstacle course mud run. With Swampfoot I had so much fun and learned plenty as a first timer that I couldn’t wait to do it again. I signed up to participate the following year, but then got pregnant. By the time I was ready to do it again, COVID hit, and unfortunately Swampfoot never returned.
I have however done three Mud Girl Run races the past three summers (with my 4th next month!). No disrespect to Mud Girl Run, but their races are less intense than a Swampfoot, Tough Mudder, or Spartan Race.
I actually signed up for a Spartan Race in 2024, but forfeited my registration. I signed up before its location was officially announced, only advertised as “TBD Michigan near Detroit”. It ended up being an almost 3 hour drive from me with an 8:15 AM start time. Uh, no thanks. Maybe another year.
It ended up being a blessing in disguise though because I pivoted to Tough Mudder. Fun fact: Spartan Race actually acquired Tough Mudder in 2020. The difference between the two is that Tough Mudder prioritizes teamwork and no penalties, whereas Spartan Race emphasizes individual competition and penalties for failed obstacles. Tough Mudder sounded like a better transition back into this world.
What to Wear & Bring
It goes without saying, but you will get muddy. I wouldn’t wear anything you’d be afraid of ruining. I actually always wear the same outfit and shoes for every race, and they’re as good as new after a normal wash.
Race Outfit
I wear a generic supportive sports bra, tight-fitting compression shorts, tube socks (highly recommend), and old running shoes. Tube socks help protect against rope burn in certain obstacles. Avoid wearing cotton as water and mud will make it heavier as the race goes on. I ran last year’s Mud Girl Run with a tank top and ended up taking it off early on because I got hot, and it was heavy from the water. Then it just got in the way being tucked into my shorts.
My first mud run I wore weight lifting gloves for grip, but honestly they’re not needed. Just work on your grip strength during your training.
Post-Race
After you cross the finish line and claim your finisher’s medal, collect your personal items from bag drop and head on over to the rinse off / changing area. Pack clean clothes and shoes to change into, as well as a towel to dry off with. Bring a plastic bag to store your dirty race clothes.
I’d also recommend packing a post-run snack and electrolyte replenishment to re-fuel.
Take the rest of the weekend to relax and recover. I still remember to this day 10 years later how taxed my body was after Swampfoot in 2015. It was the same after Tough Mudder. Listen to your body.
Training for a Mud Run
Expect to put forth grit, strength, and endurance in a Tough Mudder or similar mud run. At minimum I recommend some sort of consistent workout routine, whether you prefer strength training, running, or even cycling. When I ran Swampfoot 10 years ago, I literally had 3 weeks notice. Thankfully I was already in the gym 5x a week.
This time I had a year’s notice to train. I regularly strength train year round, and participate in 6-8 week Peloton Power Zone challenges for cardio. I didn’t run; however, last weekend’s race actually inspired me to start incorporating running into my regime. I’ve now officially completed my first week of my “New to Running” training plan. Maybe with a proper running plan, one day I’ll have the confidence and endurance to conquer a Tough Mudder 15K.
With strength training, focus on improving your grip strength for obstacles such as monkey bars or scaling walls, and don’t skip leg day. Stronger legs help to enhance your speed, endurance, and prevent injury, ultimately making you a better runner.
Tough Mudder isn’t timed, so don’t worry too much about your pace. Only focus on getting through the current obstacle at hand. My favorites included scaling 8′ walls like Skidmarked and Berlin Walls, Ladder to Hell (15′ ladder), Block Ness Monster (teamwork rotating 500 lbs blocks in the water), and Mudderhorn (40′ net climb up and down). I attempted the Arctic Enema (34ºF ice pit) and entirely skipped Electroshock Therapy. But remember, no penalties!
All and all, I thoroughly enjoyed Tough Mudder, so much so I already signed up for next year’s 5K!