Terrain Training: Tips for Running on Grass, Concrete, Mud and More

When training, we get to choose which terrain to run on. Oftentimes, it can be tempting to choose whichever terrain is the smoothest and flattest of our available options (i.e. our friendly concrete sidewalks). But when it comes to obstacle races, most cover a variety of terrain throughout the competition. In order to fully prepare for and enhance the potential for success, your training needs to mimic the potential terrains you will encounter during any race. So let’s break down potential terrains:

Grass

Grass has more shock absorbency than concrete or dirt, meaning that your feet take less of a pounding during your run. More shock absorbency also means less “bounce” while running, which means you won’t run as fast on grass compared to a more solid surface. Grass can be fun to run on, but it’s also important to watch out for holes or changes in terrain that can be hidden by the grass. A sprained, twisted or even broken ankle is a devastating injury around race time! 

Concrete

Concrete is far-and-away the most common surface runners choose to train on. But remember that concrete, for all its accessibility, can have detrimental effects in the long-term. Extensive research shows that extended running on concrete surfaces can lead to serious issues which impede a runner’s ability to perform at the level they desire. The hardness of the surface provides repetitive, unforgiving shocks to the foot which can affect the entire body. While concrete is certainly a viable option for training, it should be balanced out with other terrains.

Dirt

Dirt trails provide the happy middle between concrete and grass, providing just enough shock absorbency to reduce impact on the feet, while maintaining enough hardness to allow runners to keep pace. When you’re running a lot during training, it’s important to choose a surface that provides this level of “give” because long-term exposure to unforgiving surfaces will take a toll on bones, joints, tendons and muscles. Additionally, running on trails provides a way to interact with nature in an established way without having to worry about twisting ankles (dirt can’t hide holes the way grass can).

Mud

Finally, perhaps the most difficult “terrain” to run on (or in, for that matter) is mud.  Obviously, mud (like what you’ll encounter during our Down-n-Outs) is known to slow runners down tremendously.  What’s our best tip for running through mud?  Tie your shoes tight and use the power that your legs have to wade your way through murky water and slippery mud.  We recommend being cautious though—mud can trip you up pretty quickly and could lead to a mud run injury.  Be safe and have fun when it comes to running on (and through) mud—even when training! 

Training for a race, event or competition means more than running on the same surface every day until the big day arrives. Put a lot of thought into your training so you can not only preserve your body, but so you can also gain exposure to a variety of terrains. That way, you’ll be fully prepared for whatever comes your way!  

Destroy This Ruckus Obstacle: Down-n-Outs!

Try not to be too discouraged by the name of this obstacle—down-n-outs! It’s one of the many aspects that make Ruckus so much more unique (and fun if you ask us) than all those other races.

On some of our obstacles, you’ll need to sprint.  On others, you’ll need to climb.  On some, you’ll need to crawl.  But in the pesky Down-n-Outs section of our race, you’ll be doing a little bit of everything.

As we like to say, getting down into the mud is the easy part.  But getting out of these craters is where champions are made.  We figured that you could keep a few tips in the back of your mind if you happen to get stuck in the Ruckus Down-n-Outs: 

Enter the Terrain  

The first part is simply entering the challenging terrain.  The switch from running on grass to a giant mud pit can be quite a shocking change—especially if you’ve been practicing running on pavement and not on grass or mud.  Once you approach the Down-n-Outs, pick up your speed a little bit.  You want to go into the obstacle with momentum, so the mud is not overwhelming at first.   Power into this one!

Crawl on all Fours

Once you’ve gotten your shoes a little dirtier, be prepared to rub a little mud on your hands and knees as well.  There is absolutely no shame in crawling on all fours, like you did as a three-month old.  In fact, we recommend it.  When faced with mud up to your knees, you’ll need all the strength you can gather to push forward. 

Climb Your Heart Out

Soon enough, you’ll be able to see light at the end of the tunnel, or the grass at the end of the mud.  That’s when you know you are almost at the “out.”  This phase is all about climbing.  Your lower body has been taxed throughout the race, now this is a chance to show off that upper body strength you’ve been working on!  Give everything you have to pull yourself out of the pit.  And if you aren’t able, luckily you were smart enough to sign up with your team of friends, family and co-workers who will help lift you out of that muddy mess!

So follow these tips and the Down-n-Outs will be a breeze.  Or don’t, and you’ll look like this!