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2 MILE-3200 METERS
Mud Run Terrain Training Components
By Rick Morris
Mud runs are sometimes called obstacle course races or adventure races. There is good reason for the term obstacle course. One thing all mud run races have in common are lots of challenging obstacles. Some are terrain related and others are strength related. A high percentage of those mud run challenges are related to the type of terrain or ways you must navigate that terrain. There are a nearly unlimited number of terrain obstacles those devious mud run organizers can come up with, but nearly all of them can be prepared for with the same mud run training components. Here is a list of exercises and workouts that will prepare you for terrain challenges your next mud run or obstacle course race.
Every mud run will have a mud field. This one is really straight forward. It's simple in theory but physically quite hard. This mud run exercise is also very specific to your race. This mud run workout is simply running in deep, sticky mud. I realize that it may be very hard to find a mud field, so you could substitute sand running, running in snow or even running in heavy grass.
Most mud runs require crawling in the mud, under an obstacle or fence. A bear crawl is the most efficient way to go if you have enough clearance. A bear crawl is performed on your hands and feet with your hips up in a V position.
Less clearance will require a baby crawl. This one is done on your hands and knees and is just as it sounds - your crawl like a baby. Watch out for road rash on your knees with this one. A baby crawl is often required for moving through pipes.
If you have an extremely low fence or obstacle you may need to use a belly crawl in your mud run. You really get dirty in this one, but that's half the fun. The mud run belly crawl is also just as it sounds. You crawl through the mud on your belly. You can practice this one and the other crawls on grass or sand.
Remember rolling on the grass when you were a little one. I used to roll for hours. Head back to the past and practice your rolls. You may need it for your mud run. Some of them have hill to roll down or roll up. You may also need to roll under obstacles.
What's as obstacle course race without a tire dash? Track athletes will remember the high knee training that will prepare you for this one. You don't need a tire field to practice this, just use your imagination and drive those knees high. This type of training also comes in handy for mud running and other types of debris fields.
Balance plays a big role in mud runs and obstacle course races. Most of them have some sort of balance beam or log you must travel over. You can use the top of a short landscaping wall, a log or even a wood beam on the ground to practice your log walking or running ability
If you're an experienced distance runner you are probably already trained for these short, but steep and intense hill climbs. If not be sure to prepare with some short sprints up the steepest, nastiest hill you can find.
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