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If you’re in need of inspiration to shake up your training, Tough Mudder may be just the event. Combining trail running with challenging obstacles, it tests your strength, endurance, agility and teamwork in equal measure.

You don’t need to be an elite athlete to take part. A balanced training plan that combines running, strength training and functional fitness will help you tackle the obstacles with confidence and enjoy the experience far more on the day.

What is Tough Mudder?

Tough Mudder is one of the most popular obstacle races for runners. Obstacle racing (or OCR), will challenge your body and mind in ways that a standard road race won’t. You’ll still be running, but you’ll navigate a series of obstacles designed to test physical strength, stamina, teamwork, and mental grit.

The exact obstacles will vary from race to race but can involve climbing over walls, crawling under cargo nets, wading through mud and carrying heaving objects. In order to make it to the finish, you’ll need to be strong enough to conquer the obstacles and fit enough to keep running in between them.

How long is an obstacle race?

Race distances vary, but are generally somewhere from 5K to half marathon. You won’t be running non-stop as you’ll be stopping and starting your run to take on the obstacles. For some runners, it’s a good way to break up a longer distance.

• Tough Mudder 5K – Shorter version with fewer obstacles.

• Tough Mudder Classic (10+ miles) – The full course.

• Toughest Mudder – 12-hour overnight event.

• World’s Toughest Mudder – 24-hour ultra-endurance competition.

Do I need a partner or team?

You can take on a race solo or with friends so that you can tackle the obstacles together. Some obstacles are designed so they’re nearly impossible to complete alone, so you’ll need to work with other racers. Obstacle racing can be very friendly though, and even if you run solo, there will be someone willing to give you a boost up a wall.

How do you train for Tough Mudder?

If you want to prepare well for any obstacle race, you’ll need to do more than just running. The event is going to challenge your whole body as you climb over, under and through obstacles so will require strength training that works your upper body and gives you a core workout, as well as getting comfortable being cold, wet, and muddy.

The good news is that this sort of training is also going to help your general running and fitness. Circuits classes or a bootcamp are a great way to build the kind of strength you need. You’ll also need to do some of your run training on trails and grass to prepare for the terrain you’re likely to encounter in your race. Hill sessions will help build leg strength and prepare you for any gradients you’ll face during the race.

What to wear for an obstacle race

First things first: don’t wear your favourite kit as it’s likely to get wet, muddy or even damaged. You’ll find OCR-specific shoes on sale, but unless you’re fully committed to these sorts of races, you can use a pair of trail running shoes for the muddier courses and a pair of regular running shoes you don’t mind getting wet on obstacles for firmer ground.

Some obstacle racers like to wear a pair of gloves with grip to protect their hands and give them extra grip on obstacles like monkey bars. The main thing to think about is choosing running clothes you don’t mind getting dirty, that won’t get heavy when they’re wet and that aren’t going to get caught on obstacles. Less is more.

Tough Mudder training guide

The plan below involves running as well as circuit training and strength sessions to prepare your whole body for your obstacle race. Even seasoned runners are going to require a good amount of time to build up their strength, so don’t delay in hitting the gym. We’ve included home circuit sessions and a core workout that can be done at home with minimal equipment to allow you to fit this into your week more easily, but you could head to a local class instead.

Bodyweight circuit training exercises

Bodyweight exercises are those which don’t need any equipment; they use your own body as the weight. This means they can be done anywhere – at home, in the park or at a gym.

Start with a quick warm-up. If you’re working out at the gym, use the elliptical trainer or rowing machine at an easy level. Away from the gym, perform an easy jog, some skipping and arm circles.

Perform each exercise continuously for 40 seconds, then take 20 seconds rest before moving onto the next exercise. Once you’ve completed all eight exercises, take three minutes rest before repeating the set for a second and third time.

• Burpees
• Mountain climbers
• Lay-down push-ups
• Jumping
• Boxing
• Tricep dips
• Walking lunges
• Box jumps/step-ups/tuck jumps
• Finish with a five-minute cooldown jog, elliptical trainer or row

Or, simply follow our simple online circuit training for runners workout.

Upper body gym session

Start with a 10-minute warm-up on the elliptical or rowing machine at an easy level.

Choose a weight that is heavy enough that completing the number of reps is hard work, but is light enough for you to maintain good form.

Complete 8-10 reps of each exercise before taking a 30-second rest, then move onto the next exercise. When you’ve completed all seven exercises, take a three-minute rest and then complete the set for a second time. Experienced gymgoers may complete a third round of the exercises.

• Bicep curls with dumbbells
• Shoulder press with dumbbells
• Tricep dips
• Bent over row with dumbbell
• Bench press with dumbbells
• Farmers carry with dumbbells

Or, simply follow this easy upper body workout for runners.

Core workout

Complete 10 reps of each exercise then take 30 seconds rest before completing 10 more reps. Take another 30 seconds to 1-minute rest before moving onto the next exercise.

• Russian twist
• Bicycle abs
• Marching bridge
• Supermans
• Plank x30 sec
• Side plank x30 seconds each side
• Donkey kicks x10 each leg
• Clamshell x10 each leg

Or, simply follow our simple core workout for runners.

8-week Tough Mudder training plan

This plan is for runners who can already bust out a 5K a couple of times a week. If you are completely new to running, we’d advise you do the Couch to 5K plan or similar before embarking on this training regime. Most days are either a run or a workout but one of the runs per week combines the two and challenges your body with a workout when it’s already tired from a run.