Brian Blanco | Aptitud física

Obstacle mud runs have exploded in popularity the last few years. Races like the Tough Mudder, Spartan Race and Warrior Dash, just to name a few, require athletes to display both strength and endurance as they navigate the obstacles that are spread about on a three- to 12-mile course.

It is a great challenge for all fitness levels. Beginners will have a ton of fun doing the shorter “dashes,” runners may struggle with the obstacles and strength athletes may breeze through the obstacles, but struggle with the distance. If you are thinking about doing your first mud run this summer, here a few strategies you can use to not only survive, but thrive.

1. Train like you will race

If you have never done a mud run, then it is really hard to know exactly what to expect. They change the obstacles fairly often and you’ll never know what awaits you around the next corner. A great way to train for the unexpected would include a circuit of running for a quarter of a mile, 10 pull-ups or pull-downs, and 20 push-ups. See how may times you can do this circuit in 20 minutes.

2. Don’t forget to add in distance running

If you are not used to running long distances, you’ll need to build up your stamina. To build a good aerobic base you need to be consistently running. I suggest aerobic runs weekly. For example, if you are running a three-mile event and you have somewhat of a running base already, try staggering your training: one walk-run of two miles, one of three miles and one of four miles each week.

3. Know what you are getting into

Generally, the shorter races are going to be geared towards people who have never done a mud run before. The obstacles will be a little less intense. However, if you decide to do a Tough Mudder or a Super Spartan be prepared to be tested not only physically but mentally. Tough Mudder is notorious for their Electroshock Therapy and their ice bath. Spartan Races are known for their 25-burpee penalty for every obstacle you fail.

These longer 12-mile races will have you running, crawling, swimming, sliding and falling towards the finish line. You will find all fitness levels at every type of event, so don’t let anyone talk you out of it. I liken the longer mud runs to the same mental and physical grind that your first marathon gives you.

4. Know what to wear

Some people or teams will dress in costumes for these races. That is fine, just make sure it is something you can crawl in tight places with, make sure that it won’t hold water once it gets wet and make sure – once you start sweating – you won’t overheat. I actually saw a person dressed in a pristinely white Stay Puft Marshmallow Man suit. I would love to have seen if he actually made 50 yards before he took it off.

If costumes aren’t your thing, you’ll want to dress light. The biggest mistakes first timers make are wearing baggy shorts and T-shirts. You get so muddy and so wet so many times throughout the race, your T-shirt will be below your knees by the end of the race. Spandex shorts and a spandex shirt are great because they don’t hold water and have a better chance of surviving getting torn from barbed wire. For shoes, I say wear what is comfortable for you. Many people will wear FiveFingers shoes by Vibrams, but I have never had trouble with my bulky running shoes.

5. Don’t forget to enjoy it

These races are a blast; don’t forget to enjoy them. These races can be grueling but they are a lot more fun if you are doing them with a group of friends. It is a great way to stay motivated and be consistent with an exercise routine. Most mud runs stress helping each other out. Usually at every obstacle there will be someone to help you over a wall or shouting encouraging words. And besides there is always a cold beer waiting for you at the finish line.

—Brian White es propietario de BWF, el Servicio de Capacitación Premier de San Diego ubicado en Hillcrest. Dirige campamentos de entrenamiento en Balboa Park y entrena a clientes en Diverge Gym. Ir deberíashacerlo.com para leer su blog, o aceptar su desafío de video de siete días para volver a los hábitos saludables. Póngase en contacto con Brian en [email protected] o en su sitio web.