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BEGINNERS GUIDE TO:

OBSTACLE RACING
+ MUD RUNS

info@hybridathlete.org www.thehybridathlete.com
Disclaimer
©Copyright 2012, Hybrid Athlete LLC. All rights reserved. No duplication or reproduction of this document is allowed in any
form without written permission from Hybrid Athlete LLC. The opinions expressed are not necessarily the opinions of Hybrid
Athlete LLC. No claim or opinion in this guide is intended to be, nor should be construed to be, medical advice. Please
consult with a healthcare professional before starting any diet or exercise program. The food and drug administration has
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Beginners Guide to Obstacle Racing and Mud Runs
Whether you realize it or not, there is a recreational revolution sweeping the nation. If have not heard of, participated in or
know someone who has participated in an obstacle course race, it’s only a matter of time before you receive a muddy
initiation.

In the past, road running or triathlons were once the measure of fitness among friends. However, obstacle races like Tough
Mudder have surpassed these competitions by combining running and adventure racing in a fun atmosphere. Instead of
participating in a local 5k as a means of getting fit or socializing with friends, an increasing number of people are turning to
obstacle racing for their fitness and amusement fix.

What to Expect: Obstacle Racing and Mud Runs

An obstacle course race combines trail running with military style obstacles, like rope ascents and wall climbs, finished off
with mud, fire, and water hazards. More of an adventure race than a traditional running race; an obstacle course race can
include elements of climbing, swimming, jumping, and crawling up, over, around and through various challenges.
Initially gaining traction as a social and recreational outing where friends could trudge through the mud and then share a
refreshing adult beverage, obstacle course racing has morphed into a more difficult test of fitness and mental toughness.

About this Guide

As obstacle course racing continues to grow in popularity, participants are investing an increasing amount time and
resources in training and preparing for competition. With that in mind this guide details training and fueling plans to prepare
racers. A review of race day essentials is also provided, outlining a guide for what to wear, pack and expect along the way.

Plan: Selecting a Race

There is a race out there for everyone, with varied levels of difficulty with respect to distance, obstacles and competitive-
ness. Depending on goals and fitness level it is possible to find a race that is a party among friends or another that is a
grueling test of physical and mental toughness. The take away here is to familiarize yourself with the race course, various
obstacles and overall competitiveness of the event.

Physical Preparation: Training and Workouts

A successful training program for obstacle course racing should include running and strength training, while addressing
skills specific to the race.

Focus on functional and dynamic movements that will assist in building relative strength. Competitors need to be able to
move their own bodyweight over, under, around or through obstacles. Bodyweight exercises such as push-ups, triceps dips,
pull-ups and squats can be used to create a foundation of strength. Next, kettlebell swings and explosive movements like
jump squats, burpees and box jumps will help improve balance and leg strength.

To prepare for the cardiovascular component of the race, program resisted sprints, hill climbs, or stadium stairs into the
plan. Finally, target race specific skills by preparing participants to transporting an awkward or heavy object, or improve grip
strength by practicing rope climbs. Wearing a weighted vest during training, carrying a weighted pack, or using kettlebells
to complete a farmer’s carry will be essential to building specialty skills.
A Week of Training for an Obstacle Racer
Program a week of training to focus on the essentials; running, strength and race skills.

Monday
Strength

Perform 5x5 of Deadlift, Squat OR Leg Press

Then, perform this circuit as many times as you can in 15 minutes
10x Burpee, 20x Kettlebell Swing, 10x Dumbbell Plank Row (each arm).

Tuesday
Run

Set out to cover a moderate distance at an up-tempo pace; 3-5 miles is

ideal.

Wednesday
Strength

Perform 5x5 of Push-press, Military Press or Bent-over Row

Then, 20-2 by 2 of (20 of each, 18 of each, 16 of each…2 of each)
Box jump, push-up, step-up, pull-up or inverted row (strict, no kipping),
weighted sit-up.
 Thursday
Run
Think speed and explosion today.
Pick one: Run intervals at the track 8-10 x 400 meters, 8-10 x 90
second hill repeats OR 8-10 x 100 meter sprints w/60 seconds climbing
stadium stairs.

Friday
Off

Saturday
Skills or Long Run
Today, run longer than you did Wednesday at a conversational pace

OR

Get out all of your fitness toys and combine sprints, kettlebell swings, sled
pushes/pulls, tire flips, farmer’s carry and bear crawl into one workout.

Try This
3-5 Rounds Weighted Sled Bear Crawl @ 50
Weighted Sled Push @ 50 yards yards
Run 400m Run 400m
20x Kettlebell Swing 20x KB Swings
Weighted Sled Pull @ 50 yards Weighted Sled Backwards Drag
Run 400m Run 400m
20x KB Thruster 20x KB Thruster

Sunday
Off
What to eat
Your diet should be based on lean animal protein, fresh vegetables, some fruit, healthy sources of fat, limited number of
starches and added sugars.

Fuel your workouts and race with easily digestible carbohydrates. Ideally, you would want to consume a whole-food meal
about 2 hours prior to a workout. Then, 15-30 minutes beforehand you can consume a pre-workout snack.

When working at a low intensity or for less than 45 minutes, you will not need to take on excessive amounts of carbohy-
drates because your body will be carrying a sufficient amount of glycogen to be used as energy. For efforts that are
conducted at a high intensity or that last 60 minutes or more you will want a pre-workout snack that is made up of high
glycemic carbohydrates such as fruit. Dates, banana, mango, a handful of pumpkin and sunflower seeds with raisins, or
other fruits work great here.

After the race or workout, take advantage of the post workout recovery window by consuming a snack within 45 minutes
post workout. Ideally, you want to take in a ratio of 3:1 simple carbs to protein.

Race Prep Checklist

Heading into a race most people take the time to prepare themselves mentally and physically for the upcoming challenge,
but their planning is lacking in detail. To help minimize stress and encourage success on race day here are some important
items to consider.

What to Wear
• Most obstacle course races feature mud, water, and off-road conditions. You might want to choose clothing, shoes, and
gear that you wouldn’t mind discarding after the race.

• Choose comfortable athletic clothing and fabrics that wick moisture and dry quickly. Consider compression shorts, tops,
and/or socks.

• Race in something you have trained in. Do not try a new pair of shoes or compression shorts on the day of the race.
• Opt for trail running or off-road shoes.

• Consider athletic or weight lifting gloves to help with grip an protect your hands.

What to Bring
• Hydration pack.

• Knee, elbow, or leg protection, pads, or compression sleeves.

• Sunscreen.

• Athletic or medical tape.

• Watch and/or heart rate monitor.

Additional Consideration
• Bring a change of clothes, towel, and toiletries to be warm and dry for the post race party.

• Have some extra cash on hand for food and merchandise.

• Enjoy the race and post-race activities.

Take Away
Obstacle racing is a fun experience that can serve as motivation to get in shape or satisfy need for competition. Armed
with this guide, you will be able to plan and prepare for every challenge encountered as part of an obstacle course race.