Training For the Tough Mudder in October?
Posted on September 08, 2011
Do you want to push your physical and mental strength to the limit and participate in one of the toughest fitness events in the world? Tough Mudder is the ultimate workout! Call Advanced Spine & Wellness Center to find out more about it.
There is a Tough Mudder event coming up in Virginia on October 22nd or 23rd and if you’re participating in it, these Tough Mudder training tips can help you prepare for one of the hardest workouts you’ll ever have!
Tough Mudder Race
This is a race that requires use of your aerobic and anaerobic energy systems. Think of your aerobic energy system as the system that will help you keep moving the entire 12 miles – walking is NOT an option!
Your anaerobic system will help you climb cargo nets, crawl through tunnels, scale walls, etc.
Let’s not forget about the MENTAL TOUGHNESS that is required to finish Tough Mudder! Leaping 20 feet into 50 degree water takes more mental toughness than anything else. Being able to swim under a barrel in 50 degree water takes more mental strength than anything else…the only thing that holds you back (besides the feeling that your head might explode from the frigid water!) is the fear you may not come up once you plunge under the barrel, but don’t worry – it’s really only 1 foot wide.
Tough Mudder Training Tips
The Tough Mudder race is best done with teammates for physical support as well as mental support, and choose your teammates wisely since they need to be at the same level as you both mentally and physically.
As this race requires aerobic and anaerobic system strength and stamina, you must train both. That means you have to do distance training, strength and power training, as well as movement training.
Distance training – starting at 2-3 mile distances and working up to 6-10 mile distances is a good idea. Also work on running your shorter distances as fast as you can….this will train both systems. Sprinting is a great way to train for the Tough Mudder.
Strength training – you need to work on full body strength versus pushing or pulling weights slowly. We suggest that you join a CrossFit gym! Their programs are perfectly designed for events like the Tough Mudder.
Movement training – you should practice things like fence hops or jumping. And make sure you run up and down hills when you train.
Mental training – if you are not tough now, you will certainly be tougher after completing Tough Mudder! Focus on one step at a time. Make sure you can work together well (and laugh!) with your teammates. In addition to stamina, strength and mental grit, Tough Mudder also tests camaraderie.
Before the Tough Mudder
We would suggest training 6 days per week with an even split between aerobic and anaerobic systems…meaning 3 days cardio, 3 days strength and power. And don’t leave out recovery and regeneration! That part is critically important.
Take care of any injuries before participating in Tough Mudder. Spine and posture adjustments, manual therapy…any imbalances in posture and movement lead to loss of energy and injury. Have these issues worked out prior to competing because if you don’t, you’re more likely to get injured during the race.
And yes, after participating in Tough Mudder, you will be hurting (in a good way). Post-event recovery is crucial. Hydrate, hydrate, hydrate…and we mean water, NOT beer! Eat healthy food and get lots of rest…you will be sore no matter what – trust us!
For more Tough Mudder training tips, feel free to contact us. And more importantly, keep yourself strong and healthy this racing season! Contact Advanced Spine & Wellness Center today for an athlete’s consultation with one of our physical therapy experts.