Let’s get one thing straight – you don’t need to run 18-20 km in order to complete a Tough Mudder. What you do need is total body strength, a little conditioning, the support of your team, and Mudder Nation to cross the finish line.
Though a Tough Mudder is just a couple of Ks shy of a half marathon, you don’t need to run the 21.1 km it takes to complete a half in order to complete a Tough Mudder.
People often think that training for a long distance run is just about pounding the pavement – day, after day, after day. However, a good half marathon program includes more than just logging daily mileage and long runs.
Certain components of half marathon training are the perfect complement to preparing for event day. Intervals, bodyweight exercises, and cross training strengthen the whole body, while the weekly mileage will amp up cardio endurance prepping you for 18-20 km in the mud.
Whether you use the tips below as part of Tough Mudder training, or actual half marathon preparation or as a combination with your free Tough Mudder Training guide, one thing is for sure – you’ll see some surprising benefits both on, and off, the course.
Intervals
Want to get through 21.1 km as fast as possible? You’ll need to add some speed work into your program. Short periods of high-intensity running will help you decrease your overall pace. These quick bouts of explosive speed can be utilized during obstacles like Everest 2.0. There’s no such thing as jogging up Everest. The slick, 15’ foot quarter pipe with a curved top requires you to launch into an all-out sprint while reaching toward the encouraging hands of your teammates waiting at the top.
Bodyweight Exercises
Running may strengthen certain muscles in the legs, but last time we checked, the body is made up of more than just legs. It’ll take more than just lower body strength to cross the finish line. Bodyweight exercises engage your entire body, strengthening areas like your core and upper body, along with the muscles in your legs that might not get as much love when running.
Add some spice to your long run recipe by adding a circuit of bodyweight exercises like you will find on our training page thanks to our friends at Virgin Active. When you make it to Funky Monkey 2.0 you’ll be able to tackle those bars, trapeze and iron pipe with your new arms of steel.
Cross Training
Most half marathon programs will include rest days and cross training days to give your legs a break and keep em fresh. Cycling, yoga, and swimming are common workouts that runners will sprinkle into their training regimen. Swimming is low impact and puts your lungs to work without beating up your legs. It’ll also get you comfortable in the water for the Block Ness Monster and King of the Swingers.
Finally, if you want to get every part of your body ready for a Tough Mudder you need to mix in a couple of Virgin Active Mudder Maker 2.0 classes into your running and make sure you’re ready to take on all the obstacles.
