Trainer on the Hill - Emma’s Top 10 Tips for Anyone Taking on Mud Monsters Run

Our expert guest blogger Emma Emin is the founder of Trainer on the Hill, a fitness business she launched in 2016 to help everyday people enjoy exercise and feel their best. As a qualified Personal Trainer, running coach and mum of three, Emma specialises in supporting beginners, busy parents and those returning to fitness. Her practical, encouraging approach makes her the perfect person to share tips for anyone preparing to take on Mud Monsters Run...

Couch to 5k

As a running coach I work with lots of beginners, especially people starting their Couch to 5k journey. One thing I always tell them is that events like Mud Monsters are perfect - they’re fun, relaxed and a brilliant challenge whether you’re new to running or already active.

You don’t need to train like an elite athlete to enjoy the day, but a bit of preparation will definitely make it easier and a lot more fun.

Here are the top tips I share with all my beginner runners.

Top tips for Mud Monsters entrants

1. Don’t worry about speed

The goal when you’re starting out isn’t speed - it’s just getting round (preferably injury free).

You burn roughly the same number of calories per mile whether you run a 7-minute mile or a 10-minute mile, so don’t stress about pace. Just focus on staying active and moving for the time required.

2. Build distance slowly

One of the biggest causes of injury I see in my beginner runners is increasing distance too quickly.

Start small and gradually build up your running time each week. It might feel slow at first but laying these foundations properly is what allows you to keep progressing safely.

3. Mix running with walking (walk / Run method)

You don’t need to run every step.

Run-walk sessions are a brilliant way to build endurance without overwhelming your body. Even experienced runners use this method in training. Start with intervals of 60 seconds on (running) and 60 off (walking) for 10 intervals.

You will be surprised at how much distance you cover – and how amazing you feel after! 

4. Add a bit of strength work

Obstacle runs involve more than just running.

You’ll be climbing walls, pulling yourself up and crawling through obstacles, so adding a bit of strength training really helps.

Simple exercises like squats, lunges, push ups and planks can make a big difference.

5. Don’t forget upper body

Mud runs often involve monkey bars, ropes and climbing walls.

Practising hanging from a bar, doing rows or even carrying heavy shopping bags will help build grip strength and prepare your arms for those obstacles.

6. Warm up properly

Never go straight into running on cold muscles.

A quick warm up helps raise your heart rate, gets blood flowing to the muscles and prepares your body for the session.

7. Focus on relaxed running form

Try to run tall with a relaxed upper body.

Drop your shoulders, keep your head up and swing your arms naturally. Staying relaxed helps you run more efficiently and reduces fatigue.

8. Breathe deeply

Many beginner runners breathe quickly and shallowly, which can cause stitches.

Try to focus on deep belly breathing - expanding your stomach as you breathe in.

This helps get oxygen deeper into the lungs and improves endurance.

9. Fuel and hydrate well

Try to eat well during the day and stay hydrated.

After a run it’s helpful to eat something with protein and carbohydrates to help your muscles recover and replenish energy stores.

10. Remember the whole point is to have fun

Mud Monsters isn’t about times or competition.  It’s about getting active, challenging yourself, having a laugh with friends, family and maybe your little ones and most of all making some great memories.

Just get stuck in!

You don’t have to run the whole way and you definitely don’t have to complete every obstacle. Just get stuck in and enjoy the experience.

If you can jog a bit, climb a bit and laugh a lot - you’re more than ready.

See you in the mud!

Emma Emin

Run Coach & Personal Trainer