5 Surprising Activities That Will Help You Train for a Mud Run

Our Ruckus mud run includes just a little bit of everything, and you will use just about every muscle in your body to finish the race.  In order to properly prepare, we suggest your training includes several activities that mimic the challenging obstacles throughout the course.  Some of these activities may, in fact, surprise you! 

1. Rock Climbing

When taking on the course’s Barricade Boulevard and Gr8 Walls of Ruckus, you’ll want to have that extra upper-body strength developed from one of our favorite outdoor (or indoor!) activities—rock climbing!  Of course, you don’t have to go to the closest mountain or peak and free climb like in the movies.  Many recreation centers and outdoor facilities offer climbing walls that are great practice. 

2.      Rope courses    

Both high and low rope courses are often used for both personal development and team building activities.  We love to see the same goals met on the Ruckus course (as some competitors choose to participate alone and some as a team).  Training at a rope course will come in handy for the Air Loops and Nose Bleed nets, which require you to swing from rope to rope á la Tarzan and race to the top of a daunting cargo net.

3. Hiking

This kind of training is great because it doesn’t require any special equipment (plus anyone can do it!). Just head off to your nearest trail or park and start trekking.  The constant uphill and downhill terrain is a great calf workout, perfect for the ever-changing ground on the Ruckus course.  Hiking is a fun, rewarding and cheap way to train, and you might even stumble upon your new favorite place to go and have some alone time.

4. Military Obstacle Course

For the serious competitor with eyes on the most demanding 4-mile Challenge division, a military obstacle course may be a great option for training.  Designed to train some of the most physically fit individuals, military obstacle courses offer many of the same obstacles as Ruckus.  You will be forced to climb, crawl, swing and everything in between through barriers.  The biggest difference is that at Ruckus, there won’t be a drill sergeant screaming at you to go faster (although there may be some cheering spectators!).  At Ruckus, you go at your own pace.

5. Local Playground

Playgrounds aren’t just for kids anymore.  Although sitting on a swing and pumping your legs won’t train you for a mud run, other playground activities will.  Swing across monkey bars, walk across balance beams and climb up ladders to train for obstacles like the Gorilla Bars and Normandy Spikes.  For more upper body strength, attempt some sets of dips on parallel bars or pull ups on whatever you can find. 

Instead of just running at your local park everyday (although that’s still very productive!), we suggest you consider training by doing some of these other activities.  Trust us when we say that you will be ready to shine when your mud run day comes!  

Top 5 Apps for Tracking Your Runs

Training for running events like Ruckus can be challenging.  And sometimes it’s nice to have a coach, workout buddy or motivator to help you push yourself to train a few times a week.  Unfortunately, many of us do not have coaches or personal trainers to help us keep track of our progress.  But we do have accessibility to many mobile apps, online tools and new gadgets that can help us get in tip-top shape for Ruckus! 

In order to keep your momentum going before and after any mud run, we’ve compiled a list of the best running tools available. These tools will help you keep track of your routes, your times, your speed and more.

1.  MapMyRun

MapMyRun is a great tool for tracking your running routes. You can trace a new route on a map to see how long your run will be or you can search for pre-existing routes in the program. In addition to being able to map routes, there are also running groups, nutrition information and even training plans. If you’re looking to learn more about the world around you while keeping track of your regimen, this is a good place to start. Cost: Free for basic, $2.99 on iOS, Android and Blackberry.

2.  Garmin Forerunner

Based in Olathe, Kansas, Garmin changed the navigation industry by creating affordable technology for everyday people. In addition to a slew of other innovation areas, Garmin has created the Forerunner, a watch that allows you to record your distance, time and pace as you run. Additionally, Forerunner allows you to monitor your heart rate. The strength of Garmin’s navigation ensures that you will always have signal and consistent data. Cost: Starting at $152 on Amazon.

3.  Couch to 5K

Couch to 5K is designed for beginners who don’t know where to start when it comes to running. The application includes a rigid training program that, if followed, will prepare you to run a 5K. Integrating motivational talks with custom music preferences, this application also gives users a discount on local 5K races once they are ready to race. This is a great application to share with friends who are interested in getting active but don’t know where to start.  The Couch to 5K structure inspires self-discipline and dedication. Cost: $1.99, available for iOS and Android.

4.  Zombies, Run!

Sometimes running away from something can be just as motivating as running toward a finish line. If you’re willing to suspend disbelief for a while and have fun doing it, Zombies, Run! will create a unique running experience for you. Choose from over 40 storylines (“Hundreds of lives are counting on you. You’ve got to help your base rebuild from the ruins of civilization by collecting critical supplies while avoiding roving zombie hordes.”), choose your playlist, and while you run, your music will integrate with story elements to provide a unique running experience.  Zombies, Run! is a great app if you’re training for a 5K, 10K, mud run or even an obstacle course like The Walking Dead Escape. Cost: $7.99 on iOS, Android and Windows.

5.  Ghost Race

One of the most motivating forces is the idea of beating ourselves. Ghost Race will keep track of all your data and provide you with graphical representations of your progress in beating yourself. If you are curious about where you are in your run but don’t want to stop to look at your device, you can set up Ghost Race to give audio cues for status updates. Knowing you are beating your personal best is a satisfying feeling and Ghost Race will help you do so with clarity. Cost: Free for Lite version, $.99 Pro version available for iOS and Android.

There are many applications, tools and gadgets available for runners these days. What’s more important than finding just the right application is that you remain dedicated to working hard and continue to grow as a runner, which we are confident you will do!

3 Tips for Getting into the Ruckus Champion’s Heat

So you’ve decided to participate in Ruckus – way to go! You’re joining the coolest mud running obstacle course in the world. We know you’ve done your training and you’re ready to compete.

Many of our participants go above and beyond the call of duty and shoot for making it into the Champion’s Heat. The Champion’s Heat consists of the top 10% of the men and women’s races from the morning runs.  The Champion’s Heat runs the same course in the afternoon, bringing their total Ruckus mileage to 8 miles for the day. The winners from each division bring home the coveted Golden Helmet!

Planning ahead for the Ruckus Champion’s Heat will be crucial to your success. Here are a few tips for achieving your Champion’s Heat goal:

• Train as if you are going to run the entire 8 miles. This will give you a lead in the regular Ruckus race, while also preparing your body for the Champion’s Heat later in the afternoon. If you are prepared to run 8 miles, the first course will go much smoother.
• Train on challenging terrain. Kansas City is full of steeps streets, lengthy tracks and outdoor stairs (the Plaza and UMKC to name a couple). Training on steep, challenging terrain will make the Kansas City mud run more approachable on race day.
• Pace yourself. It can be easy to overreach during the initial course if you’ve got the Champion’s Heat in mind. Remember, you need to be in the top 10% of your division to compete. Pacing is crucial to ensuring you don’t expend all your energy on the first course, leaving you empty for the Champion’s Heat.

We are so proud of all our participants. Your drive to be healthy and have fun in Kansas City’s great mud obstacle course reminds us of the difference we’re making through Ruckus. We can’t wait to see you out there...whether you’re in the Champion’s Heat or not!

‘Nana Power! Why Eat a Banana Before and After Ruckus?

Ever finish a 5K, 10K or half marathon and see a box of bananas at the finish line?  Sometimes, there are so many banana peels covering the finish line of a race that you’d think Donkey Kong had an all-he-could-eat buffet.  We all know bananas are good for us but do we know why we eat them before and after races like Ruckus? 

Apart from being the most popular fruit in America, bananas have loads of carbs and potassium—which make them the perfect pre- and post-race snack. 

Carbohydrates

Carbohydrates often get tagged as being unhealthy, but that’s a myth! There are different types of carbs—some healthy, and some that make people gain weight.  The average banana has about 28 grams of carbs that are easily digested and enter your bloodstream in the form of glucose. During physical activity, glycogen is used as energy. By eating bananas before a race you’re ensuring that you’ll have enough glycogen to power you over through the barricade boulevard. When eaten after a race, bananas refuel your depleted glycogen reserves and aid your body in recovery.

Potassium

One banana contains 13% of the daily recommended value of potassium, a valuable electrolyte lost while sweating. For your body and muscles to perform at their peak, you need minerals like potassium. If you’ve ever had a cramp, it is often because you didn’t have enough of the vital minerals that your muscles needed. The potassium in bananas staves off pesky cramps that can occur during or after a race.

Unleash Your Inner Donkey Kong!

When crossing the finish line at this year’s Ruckus, be sure to go unleash your inner Donkey Kong! In addition to being great sources of potassium and carbs, bananas also contains vitamin B6 which is an anti-inflammatory agent and also contains vitamin C. Rich in fiber and nutrients, bananas will fill what’s empty and help your body recover from the fun and physical activity that awaits you at this year’s Ruckus mud race!  

Top 10 Treadmill Workouts to Prep for Ruckus

Ruckus Kansas City isn’t until April 6, but now’s the time to start training!  The only problem is that Kansas City winter weather is a little unpredictable—one day, it’s mid-fifties and the next, it’s in the teens. Running in freezing cold is no fun (we all know that “my-lungs-are-on-fire” feeling!).

But rather than letting the winter weather deter you from training for our Ruckus mud run, we’ve compiled a list of the 10 best treadmill routines that’ll have you in Ruckus shape, even when the thermostat is below 0! 

1.  30 Minute Intense Interval

2.  Walking Lunge Interval 

Do the same workout as above but during the resting segments, drop the speed to 1.2 and perform walking lunges.

3.   Short Intervals, High Incline 

4.  Speed Increasing Ladder

Same as the above workout but instead of a speed of 7, start at 6.6 increasing by .1 each segment. By the end of the 10^th segment, you’ll finish at 7.5 

5.  King of the Mountain 

6.  Climb the Ladder

Perform the King of the Mountain but this time, start low and increase every level. Start at an incline of 1 and raise 1 with each segment. Feel free to manage speed accordingly.

7.  Sprinter's Paradise

8.  Endurance Sprinter's Paradise

Same workout as above except you increase the sprinting interval time to 1:15 and decrease the resting interval to 45 seconds.

9.  The Ruckus

Also known as the never-ending sprint, this bad boy will get you in Ruckus shape in no time!

10.  The Ruckus Level 9000

If The Ruckus is a little too easy for you congrats—you’re a beast! If you need something more challenging, perform The Ruckus, but after each interval, bring the speed down on the treadmill so you can safely exit. Once off, perform 30 seconds of jumping lunges.  When complete, get right back to it. Yowza! 

These workouts are perfect for the beginner or those eyeing a golden helmet in the Champions Heat. So what are you waiting for? Sign up for Ruckus today and then hit the treadmill—you’ve got some training to do!

Ruckus as a Stress Ball

Stress balls have been used for centuries.  In fact, these squishy, malleable balls have been used in Chinese medicine since the dawn of time.  And still today, stress balls are found in desk drawers, on nightstands, and in the anxious palms of the typical stressed-out soul. 

But why do stress balls work?  The continuous action of muscle contraction and relaxation relieves muscle tension and actually allows us to feel more relaxed and rhythmical.  Stress balls have a therapeutic value—they have been proven to help lighten mental loads and relieve bodily tension.

But squeezing a stress ball is only one way to relieve the tension and stress that pulses through the human body.  There is, in fact, be an even better way to achieve ultimate relief: exercise.

Ruckus can squeeze and smash stress away just as good as soft rubber ball out there.  Why?

Ruckus gets you away from it all

Stress knocks on our doors for many different reasons.  Disease, death in the family, work, family life and financial insecurity seem to be the biggest core areas of stress.  But when a person is in their “zone”, most of these stressors are left behind.  Exercise allows us to clear our heads and “get away from it all”. 

Muscle contraction and relaxation

The reason we love stress balls so much is because they allow the muscles in our arms to contract and relax.  But Ruckus allows for muscle contraction and relaxation on a whole new level.  Because Ruckus combines running with intense (and usually muddy) challenges, your muscles have time to relax in between our crazy obstacles.  Ruckus truly is muscle confusion at its finest.  

Ruckus is rewarding

Squeezing a stress ball can only get you so far.  Once you’re finished palming it to death, you don’t necessarily feel a burning sense of accomplishment.  But when you cross the Ruckus finish line or slide down Mount Ruckmore, we promise you will feel like a stress-free winner.    

Post-Ruckus endorphin rush

Although regular exercise does help us smash stress, mixing up workouts relieves tension even better.  If you’re bored with your routine, you may not experience the normal post-gym endorphin rush, making exercise less effective as a stress fighter than it could be.  Ruckus, on the other hand, allows you to try something new and gives you the chance to combine physical exertion with a bit of benign risk-taking. 

Many Ruckus runners sign up for our muddy obstacle courses because they want to feel that sense of accomplishment.  Others participate because their friends and family members are doing it too.  Yet others get down and dirty during Ruckus just to experience a fun weekend adventure.  But if you’re looking to sign up for something to relieve stress, clear your mind or rejuvenate your mental health, Ruckus may also be just the ticket.  Think of it as a jumbo, muddy, slippery stress ball, designed with you in mind.  

The Countdown Continues: 25 Days until Ruckus St. Louis

Can you even believe it?  We are only 25 days away from Ruckus St. Louis!  That means that you only have 25 days to get ready for muddy trenches, swinging ropes, mounds of tires and Mount Ruckmore—our coolest obstacle yet. 

Are you getting in Ruckus shape?  Here are a few quick tips on how to train for Ruckus when you’re just 25 days out:

25 Days Out for the 2-mile Heater: 

For all of you sprinters out there, the 2-miler heater may seem short, but it’s a toughie!  The 2-mile heater consists of more obstacles and less running, so we recommend trying out some of these cool exercises to prepare for your Ruckus experience:

• Weight lifting:  During the Ruckus Heater, you need to be prepared for some heavy lifting.  Get those biceps and triceps in shape and hit the dumbbells at the gym.  Strength training is one of the best exercises you can do to prepare for this obstacle-heavy run.
• Body weight exercises: Ruckus implements a lot of body weight challenges, so make sure to work on our pushups, pull-ups, planks and more.  The more body weight exercises you do, the more prepared you will be!
• Playground exercises: Head to the school playground (hopefully not during recess) and try out the monkey bars, balance beams and slides.  Get your hands prepared for some blisters, because the Ruckus Heater will bring them out!

25 Days Out for the 4-mile Challenge:

Ruckus’ 4-mile Challenge takes all of the innovative obstacles from the 2-mile Heater and adds a little more fun (AKA running).  Therefore, in order to prepare for the Challenge, you need to get ready with:

• Endurance: Be sure to prepare for the Challenge by beefing up your endurance workouts.  Go on long, slow-paced runs, but incorporate short sprint bursts as well.  Try running some hills, too.
• Body weight exercises: Just like the 2-mile Heater, the Challenge will bring a lot of obstacles that require muscle.  Do pushups, pull-ups and planks every day and you might make your way to the Champions Heat!

25 Days Out for the 8-mile Champions Heat:

Ruckus’ 8-mile Champions Heat is a doozy, and it’s something you can’t really predict to be in or not.  If you’ve done a Ruckus Challenge before, we suggest that you come prepared for the Champions Heat—you might just make the cut!

• Even more endurance:  If you qualify for the Champions Heat, you’re going to need a lot of endurance to make it through the day.  That’s because the Champions Heat takes the best of the 4-mile Challenge runners.  So get that endurance training going!
• A lot of everything:  In order to succeed in the Champions Heat, a RuckStar needs a little bit of everything; sprints, endurance, body weight exercises, weight lifting and overall athleticism.  Do a little bit of everything this week to prepare yourself for muscle confusion! 

25 Days Out for the Ruckus Mini:

Like we said, Ruckus is for anyone from age 2 to 92.  And if you’re under the age of 15 and are signed up for the Ruckus Mini, it won’t be too difficult to get in Ruckus shape.  After all, you’ve had hours of recess and intramural sports to practice.  Keep using up your endless energy to get into the best Ruckus shape possible—try out some monkey bars, climb up the slide (if you’re allowed!) and get those running legs moving!  It shouldn’t be too challenge, because you’re a little ball of energy, aren’t you?

We’re 25 days out!  We hope you’re prepared to bring it on May 5^th in St. Louis!   

The 6 Hottest Apps to Help You Train for Ruckus

Sometimes a dirt road, a pair of old tennis shoes and mental strength just isn’t enough. As human beings, we need support, we need advice and we need guidance when training for physical challenges like Ruckus. But what if you can’t afford a nutritionist, a coach or even a gym membership? That doesn’t mean you can’t get in tip-top Ruckus shape! There are dozens of cheap (and some free!) apps out there that will help you get in training-mode—even in time for Ruckus St. Louis on May 5^th!

iMAPMYRUN

Free: iPhone

iMapMyRUN (the app version of MapMyRUN) may be the best app to log aworkout—it even finds running courses for you! Record your workouts, find a great running route, plug in nutrition and connect with your running friends with iMapMyRUN.

MYFITNESSPAL

Free: iPhone

MyFitnessPal keep track of both your nutrition as well as your day-to-day activity. Simply plug theword “apple” into your daily intake and your calorie tracker will subtract 80 calories. Type in that you ran for 60 minutes and the calorie tracker will add an additional 600 calories to your daily caloric intake. It’s easy and it keeps health-conscious people on track.

INSTANT HEART RATE

Free: Android, iPhone

This app is a smartphone camera plus an instant heart-rate monitor that, according to many doctors, is one of the most accurate heart-rate monitor apps out there!

INFLICT TRAINING

$1.99: iPhone

This app, developed by Lance Armstrong’s conditioning coach, utilizes video to show you how to perform certain exercises and movements. Get inside the gym and turn on Inflict Training to learn more about which exercises are for you. This app shows moves that center around agility and balance, Pilates, interval training and much, much more.

GAZELLE

Free: Android, Blackberry, iPhone

Gazelle stores all medical records for later viewing. Need to log your Quest Diagnostics lab results? Need help remembering medication names? Not sure how many doses you may need? Gazelle helps with that!

HEART DISEASE RISKCALCULATOR

Free: iPhone

Scare yourself off the couch! The Heart Disease Risk Calculator estimates your odds of having a heart attack, stroke or heart failure within the next ten years! Talk about encouragement to put down the potato chips and sign up for Ruckus!

Our phones seem to do it all—they have become our coaches, our motivators and even our doctors. Start purchasing these cool training apps to and get ready for your upcoming Ruckus challenge!