Tough Mudder Blog – 5 Exercises to Help You Prepare

Back in April of this year, we attended National Organic Products Europe at the ExCel centre in London. After seeing our friends Natural Balance Foods (Trek & Nakd), we tried our arm at the “Batak” – often used in training football goalkeepers to test their agility and reflexes.

Unbelievably, I managed to come out on top of the leader board with a score of 71, a feat I couldn’t replicate on my next attempt in the Trek tent at Tough Mudder itself, but we will gloss over that for now!

The prize (or – you may be thinking – punishment) for the highly skilful individual topping the leader board was to join Team Trek in diving head first (as per the above photo) into Tough Mudder in Skipton!

For those that have never heard of it, Tough Mudder is a beast of an obstacle course that tests your mental and physical strength, stamina and ability to cope with getting absolutely covered in, well… mud!

From diving into the sub-zero Artcic Enema 2.0 (a skip full of icy water), to being mildly electrocuted by just the 10,000 volts surging through your nerves on Electroshock Therapy 2.0, Tough Mudder pushes you to the limit.

We opted for the full course, which includes over 10 miles of running, over 20 obstacles, and more than a few tonnes of mud! Put it this way, it is not for the feint-hearted.

It goes without saying that you need to prepare for such a challenge, so for anybody thinking of taking on Tough Mudder in the future, here are a few training and nutrition tips to give you the best chance of bagging that orange “finisher” headband, and sipping that celebratory beer at the finish line…

 

Training

Body weight – Tough Mudder requires enough upper-body strength to literally haul yourself over (or through) most of the obstacles, so doing body weight training and compound exercises are a great way to prepare. Obstacles include vertical wall climbing, monkey bars and crawling through tight spaces, so being able to at least pull your own body weight is essential.

  1. Under hand grip pull up (if you struggle to do body weight pull ups, use a pull weight assisted pull up machine in your gym, or a lateral pull down machine)
  2. Over hand grip pull up

  

This helps train for wall-climbing obstacles such as Pyramid Scheme, Everest 2.0, Skidmarked and Berlin Walls, monkey-bar obstacles like Kong Infinity 2.0 and the Funky Monkey, as well as the tunnel crawling challenges of Birth Canal and Boa Constrictor.

  1. Squats

Leg strength is required for assisting your team mates to get up and over climbing wall obstacles, as well as squeezing yourself through some slightly claustrophobic spots.

Tough Mudder is all about teamwork, camaraderie, and helping each other get to the finish line, so carrying – and being carried by - your team mates is a regular occurrence throughout the course! Luckily, our team mates in Team Trek had done their pull-ups and squats in the weeks leading up to the event!

Cardio

  1. Running – Tough Mudder is a 10-mile endurance course with obstacles thrown in around every half-mile, so doing some cardio training is going to help you keep pace with your team.
  2. Rowing machine – taking on Tough Mudder strains every sinue of your body, so a full body exercise like rowing is a good way to prepare, as it helps with upper body strength and cardio rolled into one, which will come in handy for the obstacles, and for getting around the course. Swimming is also a good option if you have the amenities – if you take on Tough Mudder you need to be prepared to get covered head to toe in mud and water. Just a warning though, the water out on course isn’t quite as lovely and warm as you may be used to at the baths!

Nutrition

As with any fitness challenge, nutrition is important. I would recommend a carb load the night before and morning of Tough Mudder to give you that all-important energy to get you through. In the morning, easily digestible food such as fibre and oats is recommended – a bowl of porridge, peanut butter on wholemeal toast, or a couple of Trek Morning Berry Flapjacks would be sure to give you that slow-burning energy you’ll need.

The full Tough Mudder takes 4-5 hours so you need plenty of energy to get you through it. Trek bars and snacks are provided at various points around the course, but there are a few miles between each snack stop so a heavy carb meal the night before will be beneficial.

Hydration is of course equally as important. If you’re doing a summer Tough Mudder it’ll be sure to make you sweat, so plenty of water before taking part is a must. Again, there are drinks stations dotted around the course but you are going to have to get through the first few miles before you stop.

 

Nutrition throughout Tough Mudder

Handily, our friends at Trek are one of the main sponsors of Tough Mudder and provide mudders with nutritious high-protein snacks throughout the course.

You can eat like a true mudder throughout your training to nourish yourself as if you’re out on the course. Trek Morning berry flapjacks, Protein power chunks, and Energy bars all provide that energising kick you need throughout the Tough Mudder course.

Take advantage of the free Trek Protein chunks offered throughout the course, you will need them, they are delish, and they cater for most diets including coeliacs and vegans!

If you’re into energy drinks, swigging one before Tough Mudder isn’t a bad idea – Sunsoul natural energy drink is what I had and it really helped me to power through.

Until next time.

Paul

 

ExerciseNutritionTough mudder

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Zola

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Sonnet

Sonnet

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Estel

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Azara

Azara

Exercise releases natural painkillers called endorphins. Exercise also promotes blood flow to the nerves in the legs and feet. Researchers believe that regular exercise may create a long-lasting expansion in blood vessels in the feet, nourishing damaged nerves back to health.
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Justa

Justa

One of the most important tasks in your weight loss journey is to track your calories. In order to lose weight, one must burn more calories than they consume. Keeping tabs on your calories helps you keep understand where you stand in your fitness journey. While most people do keep track of their calorie intake, it is just as necessary to know how many calories one is burning at the same time. In addition to helping you understand how you are doing, tracking your calories can also help you remain motivated.
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Grace

Grace

When you eat large meals with many hours in between, your metabolism slows down between meals. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at mealtime.
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Aayla

Aayla

Keeping your hair hydrated is very important because it helps to prevent many hair-related problems that are usually overlooked by many of us. Our hair needs deep moistening and conditioning to stimulate it’s growth and to maintain its strength and shine. Thereby, it is never impossible to get glorious long hair.
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Nevya

Nevya

Stress is a feeling of being under abnormal pressure. This pressure can come from different aspects of your day to day life. Such as an increased workload, a transitional period, an argument you have with your family or new and existing financial worries. You may find that it has a cumulative effect, with each stressor building on top of one another.
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Joyal

Joyal

Stress is the feeling of being under too much mental or emotional pressure. Pressure turns into stress when you feel unable to cope. People have different ways of reacting to stress, so a situation that feels stressful to one person may be motivating to someone else. Many of life’s demands can cause stress, particularly work, relationships and money problems. And, when you feel stressed, it can get in the way of sorting out these demands, or can even affect everything you do.
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Esphyr

Esphyr

Stress, anxiety or depression can cause forgetfulness, confusion, difficulty concentrating and other problems that disrupt daily activities. Alcoholism. Chronic alcoholism can seriously impair mental abilities. Alcohol can also cause memory loss by interacting with medications.
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Aaden

Aaden

So it is interesting and very good written and see what they think about other people.
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Frieda

Frieda

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Ella

Ella

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Gloria

Gloria

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Judith

Judith

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Asara

Asara

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Aaju

Aaju

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Aadam

Aadam

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