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How to Train for a Mud Run

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Still haven't tackled a mud run? Women make up 58 percent of the racers, so if you haven't, you're missing out on good, grungy fun. "Plus, simply training for one can take your running to the next level," says Miriam Wasmund, the official trainer for the Mudderella series.

Play Dirty!

Keep gear tight, not white. On race day, wear lightweight spandex that hugs your body, Wasmund suggests. Baggy cotton clothes chafe, easily get caught in netting and branches, and weigh you down when wet. Add runners' gloves and high socks to nix scrapes.

Train like GI Jane. "You'll meet hills, wall climbs, mud pits, and other obstacles during a race," Wasmund says, and that requires adding muscle, not just mileage. Steal Wasmund's key strength moves.

Get your feet wet. Some mud races boast being over-the-top tough. Start with these newbie-friendly picks: the Mudderella 5- to 7-milers (, the Pretty Muddy 3-miler ( and the LoziLu 5K (

Next:  The Plan


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