What to know before you go to a mud run

February 21, 2017 0 0

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:

Preparation is the key to getting through a mud run injury-free. Bring along these three must-haves.

1. A buddy.

“You’re going to need help with those obstacles,” says Anthony Vennare, cofounder of Race Day Domination, an obstacle-race training program. “Plus, if you’re on your own and something happens, no one will know until the race is over.” Establish points along the course where you’ll stop and wait for each other if you become separated (and work out in advance who to call if one of you is a no-show). Plus it is a ton of fun to choose the right family mud run team name.

2. The right outfit.

While some races require certain gear (combat boots, head lamps) or encourage wacky costumes (Wonder Woman getups, tutus), the general rule is to wear tight armor. “Loose-fitting items can get caught on obstacles or weighed down by mud,” says Vennare. Suit up in a long-sleeve compression shirt and compression pants; they’ll wick away sweat, dry quickly, and keep your muscles warm but your body cool. Receiver gloves, like the kind football players wear, will give you added grip for climbing obstacles. On your feet, wear moisture-wicking socks and lightweight trail-running shoes. And don’t bother with designer duds. “You’re not going to want to use them again,” says Vennare.

3. Smart extras.

Bring a backpack stuffed with towels, a change of clothes, your phone, and cash (most events have lockers where you can stash your stuff pre-race). You want to be as unencumbered as possible, but it’s wise to run with some water and fuel in the form of energy gels on longer races, says Vennare. Most important: Put a laminated piece of paper in your shoe or pocket that lists your name, insurance info, and an emergency contact number. Or invest in an engraved-steel shoe or wrist ID card from Road ID ($20, roadid.com).On-Course Rx:So you suffer a mid-race setback. Here’s how to regroup and forge ahead (or know to call it quits), with tips from Jordan Metzl, M.D., author of The Athlete’s Book of Home Remedies.

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.