Here’s a pretty good article that helps you prepare for your first ever family mud run. A few additional things we would add to it: 1. make sure you train for at least a month before you do an event. 2. Make sure you bring a bag and put keys and all valuables in the bag when you run. We have seen people actually lose their car keys in the mud because they wanted to keep valuables on them when they ran. 3. Make sure you warm up before the race. It is the best way to help prevent injuries.
Preparation is the key to getting through a mud run injury-free. Bring along these must-haves:
2. The right outfit.
3. Smart extras.
You fall off a wall obstacle and get the wind knocked out of you. Feel along your rib cage. If one area is really, really tender and sore, you might have broken a rib and need to walk away. If you’re more stunned than sore, take a moment to catch your breath. Once you’re breathing comfortably, get up and continue on.
You accidentally swallow mud or get it in your ears, eyes, or nose. Chances are, you’re fine. Step aside for a moment and wash away the mud with clean water. (If you’re not carrying any, seek out the nearest staff tent and ask for fresh H2O.)
You can’t feel your hands and feet after swimming through the ice tank. It’s unlikely you developed hypothermia in such a short time. It’s more likely to be anxiety: When you start to panic, your body’s circulation slows, cutting off blood flow to your extremities. Keep moving slowly and breathing deeply to get your blood pumping again. If nothing helps, call it a day and find a quiet place to lie down.
You’re on mile five when you get leg cramps. Now would be a good time for those snacks you packed-low sodium can cause muscle cramping. Or, stop running and start stretching (lunges, calf raises). Better yet, ask your race buddy to massage your leg. Then get going.