World’s Toughest Mudder is an 24-hour obstacle course challenge that tests both physical endurance and mental resilience. It’s intense yet achievable, provided you prepare effectively. Here are Ryan Atkins’ top tips to help you conquer this formidable event.
Training Strategy
1. Prioritise Consistency
Train 5–6 days a week, even if sessions are just 45 minutes. Mix in longer weekend runs, intervals, and some tempo work to build endurance and keep things spicy.
2. Conduct a Preparatory Run
Roughly 3–4 weeks out, go for a run or training run that’s 40–75% of your total mileage goal. Think of it as a dress rehearsal, just muddier.
3. Implement a Tapering Phase
Wind it down 7 days before race day. Cut volume by about 30–40%, keep moving, and fuel as usual. Rest Thursday or Friday (just not both) so you’re primed but not snoozing at the start line.
Essential Gear
1. Test Your Kit
Don’t roll the dice on race night. Run in your kit beforehand, be it neoprene layers or lightweight gear. Bring backups, including a 2–3mm wetsuit, in case things get nippy or your pace drops.
2. Choose Grippy Footwear
Traction and cushioning are key. Bonus points for wearing gaiters to stop the swamp from moving into your shoes.
3. Bring a Headlamp That Works
Lithium batteries are your best friend. Bring extras. Change them halfway through. Clip your blinker to your headlamp and headlamp to your bib, if it’s not strapped on, it’s already lost.
Nutrition Guidelines
1. Practise What You Plan to Swallow
Trial your race snacks on long training sessions, nothing new on race night. If your stomach rebels, try ginger chews or an antacid. Whatever works, as long as it keeps you moving.
2. Tweak Pre-Race Meals
Think big dinner around 6pm: pasta, rice, something hearty. Then graze lightly as the race approaches. Bananas, porridge, something simple.
3. Feed Like Clockwork
Eat every lap, no exceptions. Think of food as your fuel drip, keep it steady, keep it flowing, keep going.
Mental Preparation
1. Be Mentally Fresh
Show up calm, not cooked. The mind needs tapering too. Don’t overthink it, this is what you’ve trained for.
2. Know the Course
Study the map, spot your water stops, prep for obstacle clusters, and plan where to dial it back.
3. Talk to Yourself, Nicely
You’re ready. Remind yourself of that. Again and again if needed. Confidence is half the battle.
Ready to Get Muddy?
This isn’t just any race. It’s the World’s Toughest Mudder. If you fancy trading sleep for glory, mud for memories, and fatigue for bragging rights, there’s only one thing left to do: Sign up now and get stuck in.
