Mud Run Tips - R3 OPS, Northeast Pennsylvania's Elite Mud Run

r3 ops mud run tips

Never took part in a mud run???

Check out some of these TIPS!

Before you lace up your mud running shoes, read these tips which will make a difference between loving and hating the experience.

Combination Training

Beginners should start with combining walking and running. Begin by alternating four minutes of waking with two minutes of running for a total of 30 minutes. Follow this regimen every other day for at least two weeks then add a minute to the run and subtract a minute from the walk.

After a couple of weeks at this level, step it up to four minutes running, two minutes walking. Keep going until you are running continuously for 30 minutes or settle into any walk/ run combo that suits you.

A week before the race, cut distances by about two thirds and limit running the last two days; this is called “tapering.” As the weeks progress, it will be tempting to crank up the speed, but overdoing it increases your risk of injury.

Join a Team

Join a team or find a partner to run with. First-time mud runners may want to run with a friend. You are more likely to stay strong to the end when you have someone else running with you. Be sure the others on your team are at your same intensity level; don’t pair a slow runner with other fast runners Ask for help along the route when you need it, there are lots of volunteers around. Create a team costume to stand out!

On Race Day…

Take photos of yourself before and after the race. You’ll have more fun later.

Remember to stay hydrated. Warm up your muscles before you begin any run. Warm muscles stretch with greater ease. Strength your muscles before and after you participate in the sport. This will improve your flexibility and reduce chances of injury.

Listen to your body. Take breaks as you need them. Drink more water. Don’t walk or slow jog down big hills, run and pass other competitors with caution.

When you crawl through the tunnels and under the wires, do a bear crawl. Do not crawl on your knees or you will scrape them on small rocks. WEAR KNEE PADS!


Don’t duct tape your shoes, just double-tie your laces and TUCK them in. People who duct tape their shoes have the tendency to tape too hard and reduce circulation, or limit the range of motion in your foot, causing injury. By taping, you lose 50% or more of the traction on the bottom of your shoes as well. 300 meters into the race is the first mud hole! From the first obstacle on, it’s mud, dirt, mud after mud for 2 miles, You do the math. Have you seen any Marines running up the river with duct tape on their feet? Usually, they are wearing boots and camo gear.

Don’t wear goggles or sunglasses. Contact lenses can be a pain when mud gets in your eyes.

Clothing Checklist

Get your adventure or mud running outfit. COSTUMES ENCOURAGED!!

Team shirts add to the spirit of any event. If you’re on a team, make up your own team name and a shirt to show the pride of your team. We’ve seen some great team shirts and it makes the event all the more fun.

Spandex is an option for any racing event. It is lightweight and doesn’t hold much water. Keep in mind that it gets damaged easily.

Being able to shed down to your shorts versus your muddy “used-to-be-white-underwear” will make the outdoor co-ed showers a much more enjoyable experience.

Wear thick socks. Definitely no cotton socks. Cotton + water = blisters.

After the Race…

Soak your clothes after the race

Bring a washable bag to put your dirty clothes and shoes in for the drive home

Bring a change of clothes (including shoes)

You’ll remember just how important this is when your carpooling buddy refuses to let you put your muddy body in their clean car. Bring a towel for the showers.
The post race festivities are meant to be fun.

Most importantly, have fun!

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