Obstacle course races aren’t just about speed — they’re about being scrappy, smart, and a little stubborn.
Here’s how I coach people (and myself) to survive the madness and have fun doing it.
Mud Pits & Trenches
Long muddy pit ahead? Don’t just charge into the middle like a hero. Stay near the edges if you can — they’re usually a bit firmer.
The center? That’s where everybody else has churned it into shoe-eating soup.
High knees. Short steps. No stopping. Momentum is your best friend in thick mud. Once you slow down, you’re in for a leg-sucking fight to get back out.
Walls
Low walls? Use your knee to vault up and over. High walls? That’s where teamwork saves the day.
If there’s a kickplate, use it to jump and grab the top, then swing a leg over. If you’re solo and struggling, yell for help — something like “Hey, can someone give me a boost?” Trust me, people will help.
I’ve done the same for others, and had strangers boost me when my legs said “nope.”
If you’re the helper, cup your hands into a stirrup or offer a steady shoulder.
Barbed Wire Crawls
This one’s nasty. You’ve got two options: belly crawl or barrel roll. Some folks alternate between the two to work different muscles.
Me? I’ve tried both — rolling makes me dizzy, crawling wrecks my elbows. But hey, whatever gets you through.
One trick I use if there’s slack in the wire? Push it up gently with one hand while crawling forward. Just keep your butt down. That wire has claimed more shorts than I can count.
And here’s a weird but handy tip I saw once: some folks crawl backwards under the wire with their back touching it — this way, you can push it up with your shoulders. Give it a shot if you’re desperate.
Rope Obstacles (Net Climbs, Rope Climbs)
For net climbs, go slow and steady. Always keep three points of contact — two feet and one hand, or vice versa.
For rope climbs, use your legs to grip and shimmy. This isn’t about brute strength — it’s about using your body wisely.
And if there’s a bell at the top? Hit it like you mean it.
Monkey Bars or Rings
Your hands will be muddy — wipe them quick on your shirt before grabbing the bars.
I’ve learned to move one hand per bar in a rhythm, no pausing. Use a bit of swing to your body — it helps keep things smooth.
If there’s water underneath, expect slick bars. And if you fall? Laugh it off. It’s just a splash and a story. Most events won’t even penalize you for it.
Carries (Buckets, Sandbags, Logs)
Lift with your legs, not your back. A fast walk works better than trying to jog and twisting your ankle.
If your grip’s slipping, set it down, breathe, adjust — and keep moving. Just don’t block the trail.
Electric Shock Obstacles
Yeah… these suck. They sting. You’ll probably yell.
Some runners tuck their heads and sprint. Others follow close behind another person hoping they trigger the wire instead (no guarantee, but worth a shot).
I once got zapped right in the butt. Good times.
If you’ve got a heart condition or just hate the idea of electric shocks — skip it. Seriously. No shame. Tough Mudder is about pushing your limits, not frying your nervous system.
Listen to Your Body (No, Really)
Don’t be a hero if your lungs are on fire or your calf’s cramping. Use water stations every couple miles — drink one, pour one on your head if it’s hot out.
Mud runs aren’t typically timed unless you’re in the competitive wave. So if you need to stop, do it.
I remember one race where my calf locked up mid-course. I skipped the next obstacle loop and never regretted it. I finished strong instead of crawling across the line like a war victim.
Embrace the Ridiculousness
Take it all in. Laugh at how nuts it is. You’re crawling under barbed wire and carrying heavy stuff through mud. And you paid for this.
But that’s the charm, right?
High-five a stranger. Make a friend at the wall. Smile at the madness.
These races aren’t just about pushing through — they’re about letting go of the usual grind and doing something wild, messy, and unforgettable.