Training & Prep

The Tough Mudder Training and Prep Guide

It is important that you prepare yourself properly for Tough Mudder. Fitness is important, but it isn’t enough – you need mental strength, a high pain threshold, grit, and determination. Make sure you train in a variety of extreme environments and get used to running cold and wet. Also, get used to heights and small, cramped spaces as well as crawling on both your knees and your stomach.

Send us any training programs or videos of you training for Tough Mudder, and we’ll send you a free hat and some Dogfish head beer if we like it enough to put up on the site.

To check out our suggested routines, first decide which one is for you: Get Tough or Get Fit

What To Expect

Each Tough Mudder course will be a little different, but the basic elements will be the same. A seven-mile mud run over uneven terrain, with multiple hills, will separate the men from the boys. You must take on 17 separate sets of obstacles, each designed by British Special Forces, to test you in a very different way. You will need to brave freezing cold water, wade through thick mud, tackle underwater tunnels, finesse high ropes, and scramble through multiple cargo nets before finally running through fire.

What To Bring on the Day of the Race

On your feet just your normal running shoes. Spikes or cleats won’t help – they will just harm the other participants. Wear very light socks and shorts and a shirt that dries quickly. You may want to consider wearing lycra underneath your shorts and a quick drying long sleeve shirt. Do not wear anything too thick (no matter how cold it is), as it will retain water and make you even colder.

We also recommend wearing a hat with a swim cap underneath and a pair of tough, thick gloves to prevent any burns from the ropes obstacles and splinters from any walls.

Please make sure you bring some warm clothes to change into after the event so that you can enjoy the post-race party.