Wednesday, March 13, 2013

One Month Training Guide for a Mud Run

We are less than one month away from the Kansas City Ruckus mud run (and we’re expecting the 10:00am and 11:00am waves to sell out this week!)  This is an exciting and important time for everyone involved in Ruckus. While one month may seem like a while, it will go by fast! It’s important to maintain strong consistency with your training in order to achieve the mud run goal you’ve been working toward (and maybe even surpass it!).

So whether you’re a veteran runner or a first-time participant in a mud run, these helpful tips will ensure your success:

1.      Step up your training.
When runners are training for a marathon, they begin their hardest workouts a month before the big race. Training for the Ruckus, or any mud obstacle course for that matter, is no different. Begin your longest, hardest workouts now to make sure your body is totally prepared for the mud run. If you’ve been running three miles a day to train, start running four. That extra push will put you over the competitive edge.

2.      Get your gear in order.
Now is the time to take a full inventory of all your gear for the mud run. Leave nothing unaccounted for. This is important to do especially if you are ordering specific types of shoes or clothing that are only available online (this will ensure that ample time is allotted for shipping). It would be really disappointing to have a key piece of gear missing on race day. (Another helpful tip: don’t wear brand new shoes on race-day whether you’re in a mud run or a regular race.  First are foremost, you don’t want to ruin them.  And secondly, without breaking in your shoes properly, you could damage your feet with blisters and calluses.) 

3.      Beat yourself.
If you’re participating in Ruckus, odds are you love the idea of being the best version of yourself you can be. If you haven’t already been keeping track of your mile-times, pace and intervals, do so now. One month out from the mud run, track how long your runs are taking you and aim to improve by a few seconds each time. When it comes time to participate in mud run, a few seconds can make or break a runner winning a heat. MapMyRUN has excellent tools to help you track your routes, progress and times. Set out to beat yourself!

4.      Rest up.
The month before an event like Ruckus can lead to lack of sleep (perhaps you lay awake visualizing crossing the finish line!). However, research shows that lack of sleep can severely impair your physical capabilities. Sleep deprivation also takes a while to recover from, so sleeping a lot a couple of day before Ruckus won’t do you much good. Instead, reorient your life to match a healthy sleep schedule. You’ll be much better off for it in the long run – not just for Ruckus, but in general.

5.      Revel in your impending glory.
You are so close! You have taken a bold risk by stepping outside of your comfort zone and you have prepared for quite some time. Now it is time to enjoy the fruits of your labor. Push through and achieve the dream you’ve been looking forward to! In a month, we’ll be applauding you as you reach the finish line. For now, we’re applauding you as you approach the starting line. Let’s do this!

Have tips on how you're training for Ruckus?  Want to share your training experience with us?  Have an incredible Ruckus training story?  Share it on Facebook

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