From there, you can gradually improve. If you don't own a chin-up bar, get one from our Mudder Stuff training equipment section. You can attach these bar to the door frame, the ceiling, or the wall. Make sure to carefully check the article description, as each bar can only be used for one kind of attachment. After you climbed a wall at Tough Mudder, you have to push yourself up to overcome the last part of the obstacle.
That's what you need strong triceps for! When doing push-ups, the triceps works as an auxiliary muscle. If you lack the strength to complete some regular push-ups, start by doing push-ups on your knees beginner push-ups. To put a higher emphasis on your triceps, keep your hands close together while doing a push-up diamond push-ups. Sit down on the edge of your bed, a bench, or something similar.
Support your weight with your arms, move your butt slightly forward, and keep your legs straight or slightly bent while resting them on your heels. Lower your body by only moving your arms. As soon as your elbows reach a degree angle, stop lowering your body to prevent shoulder and elbow injuries. Push yourself up, back into the starting position. Many Mudders fail at obstacles such as Funky Monkey 2. At Funky Monkey 2. If you lack the necessary shoulder and grip strength, you'll quickly fall into the water at both obstacles.
While pull-ups primarily strengthen your lats, they also train your shoulder muscles and your grip strength. To further strengthen your shoulders, you could do exercises such as front raises and side raises, but we recommend staying with a more practice oriented workout.
Your abs are an essential part of almost any movement, even though you might not always feel that. Try doing a few push-ups when your abs are aching and you'll know what we're talking about — it's almost impossible! Your core muscles are an important component of any movement that requires body tension.
Therefore, you should make them a key emphasis of your workouts. There's an almost endless number of exercises for abs: Crunches sit-ups in all their variations or planks, for example. When you raise or lower your body too far, you can relax the different muscle groups during the exercise. Execute each movement slowly and watch your breathing. While doing a crunch, for example, you should inhale on the way up and exhale on the way down.
If you're lacking strength, you might fall into the water at some obstacles , you might have to rely on other Mudders to help you out, etc. If you're lacking the necessary endurance, however, you'll have a tough time even making it to the finish line! You don't necessarily have to get your basic conditioning from jogging. Running is a matter of taste. Some love it, some think it's dreary and boring. You can go swimming, burn off energy with spinning or aerobic, go inline skating, jump rope, etc.
Always remember: Tough Mudder isn't a normal run. When we first started training, we often ran 12 miles nonstop. Afterwards, we had to admit that this didn't help us much. During a Tough Mudder, you'll permanently walk up and down hills, you'll be stuck in mud thigh-deep, and you'll have to wait at obstacles.
Therefore, you won't be able to keep a constant pace! Alternate between faster and slower runs, and occasionally stop for a few push-ups, jumping-jacks, and similar exercises. Sometimes, you'll feel like you can keep going for quite some time, but after you've taken a quick break, your muscles cramp and you're done. To make sure that doesn't happen during Tough Mudder, accustom your muscles and ligaments to the alternating load. Read more about interval runs in this interesting article.
Hill sprints should be a significant part of your Tough Mudder workouts, too. Tough Mudder usually starts in the late morning and continues into the daytime — when the sun is at its harshest. So sunscreen up — and that includes the lips. To summarize: wear tight-fitting synthetics, and running shoes you have worn before.
In my experience and that of many others gloves do not help at obstacles. They get wet and heavy, and do very little to improve grip. On the other hand ha! Slipping on the monkey bars or the rings is largely due to lack of strength, not lack of grip. Do not go nuts with trying to protect your skin apart from sunscreen. I have seen some people wear knee pads, long sleeves, and gloves to protect themselves from blisters and splinters.
I find that all that extra gear makes moving more cumbersome. If you are afraid of splinters, you are probably registered for the wrong event. Below the knee tight fitting pant is one exception, as I found that it does make a difference for crawling on your knees in the tunnels, and under barb wire. Then move on. Remember that if you have never swung across hanging rings, your chances of completing that particular obstacle during the event are pretty slim.
Consider safety before anything else. If it looks like a bad idea, it probably is. Just keep moving. Long breaks will only make starting up again more difficult. Do not try to keep up with anyone. You are doing this for you. If you are doing it for someone else, you may want to address your codependency and need to please others, before these issues get you killed.
Completing Tough Mudder is a cause for celebration. Celebrate with a good meal. Protein is awesome. Good quality protein is even more awesome. It will help with decreasing soreness over the next few days as well. If you are really sore, taking a non-prescription anti-inflammatory will help manage mild to moderate pain due to inflammation and tissue injury. Moving around for the next couple of days is the single most helpful thing you can do for yourself to decrease stiffness and soreness, and regain mobility.
Slow jog around the block, walk outside or a yoga class will all be helpful. Running solo is a totally different experience and one I would definitely recommend to runners who are looking for a different challenge. Tough Mudder London South was a great course — short at just under 15km and relatively flat as compared to other Tough Mudders and one which is ripe for going solo. However, the fun, as always with Tough Mudder is running in a group and helping your fellow mudders around the course.
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