Obstacle course races have dramatically increased in popularity in recent years, in large part thanks to the global success of Tough Mudder. But they’re not just an alternative challenge for hardened fitness fiends – they’re also a first major event for irregular exercisers who have little interest in tackling the traditional physical tests of half marathons, marathons or cycling sportives.

If you’re a beginner you may be wondering how to prepare for a Tough Mudder, an event that requires you to run almost a half marathon while overcoming more than 20 obstacles. Well, wonder no more: here’s a beginner-friendly eight-week training plan that will get you to the start line in peak condition.

Before you begin training it’s worth evaluating your current fitness level. A Tough Mudder is a test of both strength and endurance and if you’re primarily a runner or cyclist, you might have decent cardio fitness but lack the strength and just as importantly grip strength required to get past the obstacles. Conversely, if you’re a weights room regular, you might need to focus on building your stamina. To ensure you complete (and enjoy) the race, tailor the plan slightly to improve your all-round fitness if necessary.

Read on for our complete eight-week Tough Mudder classic training plan, but if you’re looking for something that will help you overcome a Tough Mudder 5K – a shorter course without the mud, ice water or electric shocks – the main things to address are getting comfortable running 5K and improving your core strength. For starters, follow this couch to 5K programme and work on some beginner core exercises three times a week.

Tough Mudder Training Plan

“This programme combines endurance and strength training to mimic the challenges you’ll face on race day,” says personal trainer Glenn Higgins, founder of Glenn Higgins Fitness. “Run and train outside where you can or you’ll get a shock on the day.”

Keep following the workout and you should see your scores improve as race day gets closer. But don’t forget that Tough Mudder is not just a physical challenge – our guide to staying mentally strong will help you stay the course.

Most of the moves require no kit, but you will need dumbbells, a medicine ball and a kettlebell. When doing moves with weights, choose a weight that make it challenging but possible to complete all the sets. If it starts to get easier, increase the weight.

See related

• How To Conquer Tough Mudder’s New Obstacles For 2019
• The UK’s Best Obstacle Course Races And Mud Runs Of 2021

Exercise Guide

You’ll be tackling all of the following exercises and more in Higgins’s training plan, so make sure you know how to do them.

Bear crawl: Crawl around on your hands and feet without letting any other part of the body touch the ground.

Box jump: Stand in front of a 50cm-high box. Lower into a quarter squat, then jump up so you land on the box with both feet. Aim for as soft a landing as possible. Then jump back down.

Burpee: From a standing position drop down so your hands are on the floor just in front of your feet. Then kick your legs back so you’re in a press-up position, before jumping your feet back towards your hands. Finish by exploding into the air and throwing your hands above your head.

Dumbbell thruster: Hold a dumbbell in each hand and curl them up to your shoulders. This is your starting position. Lower into a squat then push back up to standing and simultaneously raise the dumbbells above your head with straight arms. Bring them back down to your shoulders and repeat.

Jump lunge: Perform a regular lunge but instead of standing back up to the starting position, push up powerfully so you leave the ground. Switch your legs around in mid-air so that you land in a lunge position on the opposite leg.

Jump squat: Do a regular squat then explode off the ground, straightening your body and throwing your hands above your head. Land softly with knees slightly bent, then go straight into the next rep.

Kettlebell swing: Stand with your feet hip-width apart and your knees slightly bent. Grasp a kettlebell in both hands with palms facing towards you. Push it through your legs, then swing the bell forwards and up to shoulder height with your arms straight. Bring the weight down in a controlled manner until it passes between your legs, then swing it up again.

Lunge: Start in a standing position. Take a big step forward on one leg and lower your hips until both knees are bent at a 90° angle. Then push back up to the starting position.

Medicine ball slam: Stand holding a medicine ball in both hands. Lift it over your head until your arms are straight, then slam it down to the ground as hard as you can.

Mountain climber: Start in a press-up position. Bring one knee up towards your chest, keeping your core braced. Then lower it and bring the other knee up. Repeat at a fast pace.

Press-up: Get into position your hands and toes, with your hands shoulder-width apart and your feet hip-width apart. Bend your elbows to lower your upper body close to the ground, then push back up.

Pull-up: Grab a bar with your hands shoulder-width apart and palms facing away from you. Fully extend your arms, then pull up until your chin is above the bar. Then lower slowly.

Sit-up: Lie on the ground with your knees bent and feet on the floor. Brace your core and curl your upper body up towards your knees. Then lower it again slowly.

Squat: From a standing position bend your knees to lower until your thighs are parallel to the ground, keeping your back as straight as possible. Then stand back up.

Squat thrust: From a press-up position, jump your feet forward so they land with your knees below your pecs. Then jump back again.

Squat thrust to broad jump: Start in a standing position before dropping down into a press-up position and jumping your feet forward. Then stand up again and explode into a long standing jump forward, landing on both feet at the same time.

Tuck jump: From a standing position, drop into a shallow squat then explode off the ground. Jump as high as possible and bring your knees up to your chest. Land softly.

V-sit: Lie on the floor with your upper body and legs raised slightly off the ground. Then bend your legs and bring your knees up while also raising your upper body. Your knees should almost touch your chest. Then lower your torso and legs back to the start.

Week 1

Monday 5 rounds, 60 seconds’ rest after each round

• 25 bodyweight squats
• 25 bodyweight lunges
• 15 jump squats
• 15 jump lunges

Tuesday Run 2 miles (3.22km)

Wednesday Rest

Thursday 5 rounds, 60 seconds’ rest

Friday Run 2 miles (3.22km)

Saturday 10 rounds, 60 seconds’ rest

Sunday Rest

Week 2

Monday 8-12 rounds, 60 seconds’ rest

• 20 kettlebell swings
• 10 squat thrusts
• 10 box jumps

Tuesday Run 3 miles (4.83km)

Wednesday Rest

Thursday 5 rounds, 60 seconds’ rest

• 10 tuck jumps
• 10 dumbbell thrusters
• 10 ball slams
• 10 box jumps

Friday Run 3 miles (4.83km)

Saturday 10 rounds, 60 seconds’ rest

• 10 squats
• 10 burpees
• 10 sit-ups

Sunday Rest

Week 3

Monday 5 rounds, 60 seconds’ rest

• 10 squat thrust to broad jumps
• 50m bear crawl
• 15 press-ups
• 20 V-sits

Tuesday Run 3 miles (4.83km) with a 3kg weight in a rucksack

Wednesday Rest

Thursday 5 rounds, 60 seconds’ rest

• 5 dumbbell thrusters
• 10 tuck jumps
• 15 lunges
• 20 squats

Friday Run 3 miles (4.83km) with a 3kg weight in a rucksack

Saturday Run up a hill carrying a 4-6kg weight in a rucksack. Run for 90 seconds, rest for 30 seconds. 8-12 rounds.

Sunday Rest

Week 4

Monday 8-12 rounds, 60 seconds’ rest

Tuesday Run 4 miles (6.44km). Every half a mile (805m) do 15 burpees

Wednesday Rest

Thursday 5 rounds, 60 seconds’ res

• 10 tuck jumps
• 10 dumbbell thrusters
• 10 ball slams
• 10 box jumps

Friday Run 4 miles (6.44km). Every half a mile (805m) do 15 burpees

Saturday 5-8 rounds, 60 seconds’ rest

Sunday Rest

Week 5

Monday 5-8 rounds, 60 seconds’ rest

• 10 press-ups
• 10 dumbbell thrusters
• 10 burpees
• Tabata mountain climbers: 8 rounds, 20 seconds on, 10 seconds rest

Tuesday Run 5 miles (8.05km) run with a 4kg weight in a rucksack

Wednesday Rest

Thursday 5 rounds, 60 seconds’ rest

• 5 dumbbell thrusters
• 10 tuck jumps
• 15 lunges
• 20 squats

Friday Run 5 miles (8.05km) run with a 4kg weight in a rucksack

Saturday Run up a hill, carrying a 4-6kg weight in a rucksack. Run for 90 seconds, rest for 30 seconds. 8-12 rounds.

Sunday Rest

Week 6

Monday 8-12 rounds, 60 seconds’ rest

• 20 kettlebell swings
• 10 squat thrusts
• 10 box jumps

Tuesday Run 6 miles (9.65km). Every mile (1.61km) do 15 press-ups

Wednesday Rest

Thursday 5 rounds, 60 seconds’ rest

• 10 tuck jumps
• 10 dumbbell thrusters
• 10 ball slams
• 10 box jumps

Friday Run 6 miles (9.65km). Every mile (1.61km) do 15 press-ups

Saturday 5-8 rounds, 60 seconds’ rest

• 10 press-ups
• 10 dumbbell thrusters
• 10 burpees

Sunday Rest

Week 7

Monday 5 rounds, 60 seconds’ rest

• 10 pull-ups
• 20 press-ups
• 30 squats

Tuesday Run 7 miles (11.27km)

Wednesday Rest

Thursday 5 rounds, 60 seconds’ rest

• 5 dumbbell thrusters
• 10 tuck jumps
• 15 lunges
• 20 squats

Friday Run 7 miles (11.27km)

Saturday Run up a hill, carrying a 4-6kg weight in a rucksack. Run for 90 seconds, rest for 30 seconds. 8-12 rounds.

Sunday Rest

Week 8 (Race week)

Monday 8-12 rounds, 60 seconds’ rest

• Tabata burpees: 8 rounds, 20 seconds on, 10 seconds’ rest
• 5 pull-ups
• 10 press-ups
• 15 jump squats

Tuesday Run 4 miles (6.44km)

Wednesday Rest

Thursday Rest

Friday Rest

Saturday Triumphantly race your first Tough Mudder

Sunday Party/research when the next Tough Mudder is

Find out more about Glenn Higgins Fitness

After the disruption caused by the COVID-19 pandemic, organisers of running, cycling and obstacle course race events are treating 2021 as the earliest opportunity to return to some sort of normality. It may feel a long way off, or even a long shot, but hope springs eternal (here at least) and right now is the perfect time to start filling your weekends with events too, before the backlog of delayed weddings and other celebrations does it for you.

Spartan Race is a successful, well-established mud run event which has just released its UK schedule for next year. It’s one of the tougher races available, with distances up to 50km (the Ultra) available, as well as the Trifecta challenge in which you tackle three obstacle courses – a Sprint (5K), Super (10K) and Beast (21K) Spartan – in one weekend.

You have two opportunities to complete a Trifecta in 2021 – at the events in Wales in June and London/South East (in East Sussex) in October. If you pull off the feat, you’ll qualify for the Trifecta World Championships in Sparta, Greece, held over 4th-7th November.

Of course, if you’re not a Spartan junkie you can just do one of those events in a weekend, and there are also trail running events available at three of the meets. The race weekends in Wales, East Sussex and the Midlands (July) will have trail runs if you don’t fancy the obstacles and punishment burpees for failing to complete an obstacle.

The Stadion event at Twickenham Stadium also returns in 2021. This is a short Spartan course – 5K, with 20 obstacles – that you tackle in the stadium rather than in a vast country park. This normally creates a cracking event atmosphere and makes it easier for most people to take part in a Spartan race without having to train for months.

The full line-up of races in 2021 is below. Sign up on the Spartan website and do so now to take advantage of early bird prices.

See related

• The UK’s Best Adventure Races Of 2021
• Nail Your Spartan Race With These Tips From Shaun Stafford
• Prep For Your Obstacle Course Race With This Spartan Workout
• Spartan Race Launches Two UK Trail-Running Events

Spartan Wales, Glanusk Estate, Brecon Beacons (19th-20th June)

Trifecta, Sprint (5K, 20 obstacles), Super (10K, 25 obstacles) and Beast (half marathon, 30 obstacles) obstacle course races, plus 10K and half marathon trail runs.

Spartan Midlands, Marston Lodge, Market Harborough (24th-25th July)

Sprint and Super obstacle course races, plus 10K trail run.

Spartan Scotland, Hopetoun Estate, Edinburgh (25th-26th September)

Sprint, Beast or Ultra (50km, 60 obstacles) obstacle course races.

Spartan South East, Pippingford Park, Ashdown Forest (9th-10th October)

Trifecta, Sprint, Super and Beast obstacle course races, plus 10K and half marathon trail runs.

Spartan London, Twickenham Stadium (11th December)

Stadion (5K, 20 obstacles) obstacle course race.

If you can’t complete an obstacle at a Spartan Race, you have to do burpees before you carry on to the next one. We’re telling you this in the hope it will sharpen your mind and encourage you to put in the proper training before your event. Obstacles are fun, burpees are burpees. We know which we’d rather do.

To help ensure you don’t waste your training time (however much you do), Spartan Race has teamed up with gym owner and fitness influencer Shaun Stafford, who has provided five top tips to help you prepare for the day.

1. Get Running

“This might seem obvious, but a lot of people get so caught up in the fun obstacles that they forget about the running in between them,” says Stafford. “Whether you are doing the Sprint or Stadion [5K], Super [10K] or Beast [half marathon], you want to make sure that you have the distance in your legs.

“It is also definitely worth trying the hill program on your treadmill. Very few – if any – Spartan Races are flat.”

2. Work On Your Pulling Power

“There are some exercises that you can do in the gym that will translate really well to the Spartan course, but some won’t,” says Stafford. “From my experience, doing a lot of pushing and pressing moves in your training will largely be wasted on a course where your ability to hang tough is more important.

“Make sure you focus on grip, arm and back strength, and build up to being able to hold and lift your own bodyweight. If you have access to monkey bars give them a go and hone your technique – I like going sideways whereas others like to go head-on.”

3. Jump Around

“Running on a treadmill or around your local park will help you build up those vital miles in your legs, but there are times on the Spartan course where you’ll need to be more dynamic,” says Stafford. “This might involve jumping over tree roots, bounding from side to side through bushes, or even taking a run and a jump over small streams and rivers on the course.

“Make sure your knees and ankles can take the impact and perform when you need them too. Practice some standing broad jumps, lateral hops and plyometric bounds as part of your preparation.”

4. Teamwork Makes The Dream Work

“You can run the race on your own but it is much more fun in teams, not least because some people need the odd bit of help along the way,” says Stafford. “Get used to working in a team by planning a group session or two at the gym, or take your Spartan squad out for some practice runs together. Seeing everyone work hard in the team beforehand will help you get the most out of the day when it comes and highlight where you might need some help.”

See related

• Prep For Your Obstacle Course Race With This Spartan Workout
• Spartan Race Tips from the UK’s Jonathan Albon
• The UK’s Best Obstacle Course Races And Mud Runs Of 2021

5. Practise Your Burpees

“It’s probably the worst exercise, but burpees are something you might want to practise in case you slip from the monkey bars or can’t complete an obstacle,” says Stafford. “Getting your body used to hitting the floor and then getting airborne will only help you navigate the course – and prepare you for the brutality of SPARTAN!”

Spartan Stadion is taking place at Twickenham Stadium on Saturday 23rd November. Visit spartanrace.uk to buy tickets

Obstacle course races may have hit peak popularity a couple of years ago, but there are still plenty of chances to heave yourself up, over and through things if you want to. And just in case you feel like you’ve been there and done that, you’ll find that some events are a bit different now – shorter, less muddy and without quite as many electric shocks, if no less obstacle-y! After Tough Mudder launched its series of urban 5Ks last year, another big name in the OCR scene, Spartan, is bringing its Stadion series to the UK.

The Stadion events – which take the OCR concept and cram it into a stadium – are touring venues across the US and in select European capital cities, including London. Twickenham in southwest London to be precise, home of England rugby, on 23rd November. Don’t expect to finish by diving across the try-line though (a bit of shame, that) because this is a mud-free course, probably for the groundskeepers’ sakes more than yours. The event does take advantage of the setting, however, with the route winding its way through the stadium’s innards, and up and down the stairs.

See related

• Prep For Your Obstacle Course Race With This Spartan Workout
• Tough Mudder Training Plan
• The UK’s Best Obstacle Course Races And Mud Runs Of 2021

It adds up to an easy way for urbanites to give OCRs a go, and CrossFitters of all levels will also take to it like ducks to water since the obstacles include rope climbs, box jumps, slamming balls and plenty of carries.

The day kicks off with an elite race, where competitors will be looking to get round in about 40 minutes for a shot at the prize money. You’ll have plenty more time in the open morning or afternoon session, and if you fancy making a day of it you can sign on as a group and get a discount – 10% off the ticket price if there’s three of you, 15% if you’re a quartet or 20% if you roll five or more deep.

Buy tickets | From £60

Try as you might to stop them, kids will get muddy. So instead of fighting it, why not embrace it? And by embrace we don’t mean letting them jump in a puddle you happen to be passing, we mean actively seeking out opportunities to let them roll around like a pig in, well, you know. And one of the best opportunities to do that is by entering them in Lidl Mudder, the Tough Mudder event for five- to 12-year-olds.

The course keeps to the Tough Mudder ethos which encourages teamwork to conquer obstacles. For instance, one of the featured obstacles is a miniature version of the Everest obstacle where every runner needs to be hauled up to the summit. A laser maze and monkey rings are also included on the quarter-mile course, which runners will complete four times so there’s a chance to learn and master obstacles.

See related

• The UK’s Best Obstacle Course Races And Mud Runs Of 2021
• How To Conquer Tough Mudder’s New Obstacles For 2019

You’ll find Lidl Mudder courses at Tough Mudder Classic events, with advance tickets £10, rising to £20 on the day. However, Lidl is offering 800 family ticket bundles for half price. The package includes car parking, entry for two kids so you’re not forced to pick your favourite, and two adult spectator tickets. You’ll need to visit a Lidl and grab an in-store leaflet to get a discount code to use when buying tickets on the Tough Mudder website.

As well as being in the five-to-12 age range, kids need to be taller than 1.1m to take part and be accompanied by an adult or guardian with a spectator ticket.

The fun isn’t restricted to the course, either, with face painting, a mud mural, goody bags and a bike-powered blender for making smoothies.

Buy tickets | £10, spectator £10

Black Friday is an orgy of discounts and bargains and deals, and by orgy we mean that everyone gets involved – it can feel like a bit of scrum where you have to be quick to take advantage. Well, this Black Friday offer is different because it’s not for everyone – it’s just for Coach readers (at least until someone posts the code on a deals forum).

The offer doubles the general 15% discount Tough Mudder is offering on Black Friday to 30%, although it’s only applicable to Classic events held on a Sunday. Classic events are eight to ten miles (13-16km) long and include 25 obstacles, ten of which will be new or upgraded so Tough Mudder veterans needn’t worry that they’ve been there and done that.

See what’s in store with our preview of 2019’s Tough Mudder obstacles, and here’s a run-down of the UK events the code applies to and the full price:

• London West, 5th May, £85, buy tickets
• Midlands, 19th May, £79, buy tickets
• Scotland, 16th June, £75, buy tickets
• Yorkshire, 28th July, £59, buy tickets
• South West, 18th August, £59, buy tickets
• North West, 8th September, £59, buy tickets
• London South, 22nd September, £69, buy tickets

Use the code FRIDAYMUD to get 30% off any of the above between 20th and 26th November.

Then, when you realise that you need to do some prep to run 13-16km conquering 25 obstacles along the way, head over to our Tough Mudder training plan, put a note in your diary to start training eight weeks before the event date, then forget about it and enjoy your Christmas.

There are a muddy-pit-full of obstacle course races you can choose to tackle nowadays, but the Wolf Run stands out for its use of natural obstacles. Sure, this may mean swimming across an unbelievably-ruddy-cold lake, but it also means a distinct lack of electric shocks.

Before the Wolf Run’s opening event of the season at Pippingford Park in East Sussex on 28th April, organiser and route tester Will Moreton offers these handy tips so you arrive prepared.

How To Train For A Wolf Run

“It is important that people are comfortable with running between 5K and 10K,” says Moreton. “It doesn’t have to be quick, but get the distance under your belt.”

RECOMMENDED: 5K Training | 10K Training

Once you’re comfortable with that distance, Moreton recommends heading off-road. “Training on grass at the park or on rural footpaths will help strengthen your stabiliser muscles and improve your balance. As you progress, include inclines and rougher trails where you have to choose your foot placement – this will help you on any woodland sections of the Wolf Run.”

Adding sprint intervals to your runs is a good way to train your body to recover quickly after tackling an obstacle. “Gradually build up the length and frequency of these sprints,” says Moreton. “Begin with 75% of your top speed and keep it going until you can feel yourself starting to slow down and then return to regular running speed. Make sure you are still able to keep moving because stopping to recover during a Wolf Run when you’re wet and muddy means getting cold.”

Obstacle course races are a uniquely full-body challenge, though, so if you think you could get through with strong legs alone you’re sorely mistaken. “Incorporate press-ups and core exercises at the end of your training runs before the warm-down,” says Moreton. “These lactic acid workouts are the best way to recreate the conditions of the race in your training.”

Then there’s an important bit of technique to work on. “You will find yourself crawling and scrambling a lot of the time,” says Moreton, and “moving quickly on your hands is a great skill to maintain speed through natural obstacles. Keep your back straight and your hips low for the best results, and try to use your forearms on the low crawls to spread upper body weight.”

As a bonus, throw in some sets of jump squats because this (and other) plyometric exercises will help you to develop dynamism. “I love to see people really attacking the obstacles,” says Moreton, metaphorically we presume.

Essential Gear

“Wearing the oldest pair of trainers you have is the most common mistake made by first-timers,” says Moreton. “You’ll see plenty of people slipping and struggling in the mud because they don’t have the right footwear. Go to a specialist running shop and find a trail shoe that will suit your gait and provide grip.”

RECOMMENDED: The Best Trail-Running Shoes

Once your feet are suitably shod, find something to slip onto your mitts. “You need your hands in good order to successfully tackle the monkey bars and climbing obstacles,” says Moreton. “The easiest way to do this is to wear gloves.”

And while the Wolf Run offers a fine range of merchandise, we’d suggest that if you’re not wearing the Three Wolf Moon tee over a base layer you’re missing a trick (although we will also accept this Game Of Thrones “Winter is Coming” T-shirt during the Winter Wolf Run).

The Wolf Run 2018 season begins 28th April at Pippingford Park, East Sussex. Buy tickets at thewolfrun.com/pippingford-park

If your work nights out are starting to seem a little repetitive, involving nothing more original than heading for the nearest bar and cramming in as many drinks as possible, then here’s something to consider trying – a 5K obstacle course race on a Friday night.

Tough Mudder has expanded its line-up to include a series of 5K events in London, Manchester and Edinburgh in 2018. All three cities will host weekend 5Ks, while London will also have a Friday night event for those keen on kicking off their weekend in active fashion.

The London events will take place in the Queen Elizabeth Olympic Park on Friday 23rd and Saturday 24th March. Manchester’s Tough Mudder 5K is on Saturday 11th August in Heaton Park, and the Edinburgh edition is on 25th August in Holyrood Park. Further events in Bristol and south London are expected to be announced soon.

Each will feature at least ten of Tough Mudder’s obstacles, including some brand spanking new ones which have been designed especially for the shorter distance. As with all Tough Mudder events, teamwork will be vital to complete the course, so either enlist some friends and family or be prepared to make new pals on the day.

Taking part in a 5K event costs £29, while spectators will be able to access the Mudder Village to watch for free – the course will wind around the Mudder Village so those watching can see all the action. Included in the entry price is a finisher’s pint, T-shirt, headband and photos. Considering the price of a pint in London, Tough Mudder is getting dangerously close to paying you to compete.

The London, Edinburgh and Manchester events are all on sale now on the Tough Mudder website, where you can also sign up for alerts for when entry opens for other races. As the 5K events are shorter and less challenging than a full Tough Mudder – which is typically 16-20km long – you don’t have to worry too much about training for them, but if you are wondering what kind of exercise it’s worth doing to prep for an obstacle course race, check out our Tough Mudder training plan.

All modern activity trackers can be synced with heart rate monitors to let you know how fast your ticker is ticking. But rather than just using it to prove to your better half that you’ve got a heart, use it when training and even at rest to help you get in the best shape possible to take on an obstacle course race. Sync it with Sony’s Lifelog app on your Sony Xperia™ Z3+ to chart your resting, max and average heart rate when exercising to give you a better idea of how your fitness is improving ahead of race day. George Rounthwaite, head instructor at David Lloyd’s Orangetheory Fitness, a HRM-based fitness class, explains how.

Why will using a HRM help me take on a Tough Mudder?

Using a HRM will allow you to maximise the efficiency of your training and make it very specific for your Tough Mudder. Tracking your heart rate allows you to know what training zone you’re working in. A moderate intensity level (what we can call zones 2-3) is 60-80% of your max heart rate. A high intensity level (zones 4-5) is 80%-100% of your max. Once you know how hard you have to push yourself to work in these zones, you’ll be better equipped to start training to improve your fitness. It also means you make sure you don’t burn out in training.  

How can I work out my max heart rate?

At Orangetheory we use two simple equations. For women we take the number 230 and subtract your age. For men take the number 225 and subtract your age. Everyone is different, but this gives a really accurate estimate of your max heart rate.

What training zone will I need to get used to when taking on a Tough Mudder?

In a Tough Mudder you will be spending time in every heart rate training zone. In between obstacles you will likely be running at a moderate to high intensity (2-4), and then as you hit the obstacle the intensity will briefly increase (4-5). It is important that you allow your body to recover between obstacles so in your training focus on working in short bursts of high intensity, with extended periods of moderate intensity.

What workout can I use to prepare my body for high intensity?

Try this 20-minute high-intensity workout:

0.16km treadmill run at max speed

10x burpee to overhead press holding dumbbells

repeat 5 times

100m row (aim for 20-30sec)

10x 180° burpee (spin as you jump up to finish the burpee)

repeat 5 times

Rest for 2 minutes then repeat the whole workout. Aim for 85%-95% of max heart rate.

What workout can I use to prepare my body for the medium intensity of a long run between obstacles?

Here’s a 25-minute moderate-intensity workout:

Run/Row block

1.25km run

250m row

1 km run

500m row

750m run

750m row

500m run

1,000m row

Aim to complete as much of this as possible. If you complete it, run for the rest of the time. Aim to maintain 70-90% MHR throughout.

What workout can I use for light recovery on my day off?

Do this 30-minute recovery workout:

3-5km run

2km row

Full-body static stretch

Focus on maintaining 60-80% MHR throughout.

You can pick up the new Xperia™ Z3+ at Carphone Warehouse now

So you’ve spent months training for a Tough Mudder. Well done, your hard work is certain to pay off on the day. But regardless of how tempting it might be to push your body as hard as possible till the very last minute, if you really want to make the most of your Mudder, the key is to scale back rather than attack your final week of training.

‘By this point you’ll have built the strength, power and endurance you need to conquer a Tough Mudder,’ says Luke Chamberlain of Impulse Fitness. ‘You should already be prepared for the event, so the final seven days are all about maintaining your performance potential and avoiding injuries.’

To do this, you need to reduce the intensity of your training. ‘This is to give your body time to fully recover from all the hard work you’ve put in over the previous months, but still be active enough to maintain your mobility and flexibility,’ explains Chamberlain. ‘For starters, you don’t need to do any heavy weightlifting or explosive activity that’s likely to give you DOMS. Instead, do multi-directional mobility-based bodyweight exercises such as crawls, squats, bunny hops and lunges. These low-impact, low-risk moves will maintain the functional strength you need to make it over, under or through most Tough Mudder obstacles. You don’t need to worry about doing them for specific sets, reps or time - just working through the movement patterns will help maintain your mobility and strength for event day. Definitely don’t thrash yourself doing them!

‘You should also focus on active recovery, including walking, foam rolling and stretching, as well as some gentle steady-state aerobic cardio such as running, all of which will increase blood flow throughout your body and raise your core temperature, helping to loosen any tight muscle tissue leftover from previous workouts.’

Follow Chamberlain’s plan to nail your final week of training. To ensure you get the most out of it, you can record your progress via the Lifelog App from Sony, which syncs with the SmartBand Talk, the SmartWatch 3 and the Xperia Z3+ to help you monitor your training. Useful features include a step counter which allows you to track how far you walk during your active recovery sessions, and a calorie counter that will give you an accurate indication of how hard you’re pushing yourself during the bodyweight mobility sessions (anything over 200 counts as overdoing it). You can also use the sleep tracker to monitor your sleep cycles during the final week to ensure you get sufficient rest, which is just as crucial as tapering your training if you want to perform at your best on the day.

Use all this crucial training advice and the precise plan below to give yourself the best possible chance of emerging triumphant from your Tough Mudder.

TOUGH MUDDER TAPERING TIMETABLE

Saturday

Final resistance-based workout

Sunday

Active recovery

Monday

Bodyweight mobility session

Tuesday

Steady state aerobic session

Wednesday

REST

Thursday

Bodyweight mobility session

Friday

Active recovery

Saturday

TOUGH MUDDER

Conquering the 20km and infinite obstacles of a Tough Mudder takes more than brute strength and an affinity for dirt. It requires agility and coordination to scale awkward hurdles and a body awareness that lets you move efficiently and without the risk of injury. It’s no good having run the equivalent of Land’s End to John o’ Groats on the road when your first step on the uneven terrain of a Tough Mudder leads to ankle sprain. That’s why balance is so important.

So how good is your balance? ‘Stand on one leg and imagine you’re on the middle of a clock face,’ says Wes Tubb, an osteopath, personal trainer and founder of Wes James Osteopathy & Personal Training (wesjames.co.uk). ‘Tap your other leg to 12 o’clock, lowering your standing leg into a quarter squat as you do, then return your extended leg to the middle. Keep doing this in a clockwise direction for each hour hand. 

‘The more stable you are, the greater your balance or body awareness,’ Tubb says. ‘Good proprioceptive strength makes you more stable, and more in control when performing multiplane, explosive and single-leg exercises, which are involved in almost every obstacle you’ll encounter on a Tough Mudder and play a part in almost all the everyday activities you do subconsciously.’

Ankle mobility and stability are also vital. ‘Inversion sprains are very common injuries on the awkward terrain of an obstacle course race,’ says Tubb. ‘Improving your range of motion for your foot and ankle combined with strength in that given range of motion is crucial to reduce the risk of sprains.’

Incorporate this five-move circuit in your Tough Mudder plan, scheduling at least one session a week using a training schedule such as the Sony Lifelog app in connection with an Xperia™ Z3 smartphone, to improve your balance and keep you out of trouble on the course and in your training.

Start out by doing 60 seconds of light stretching as active rest between each exercise. For a greater challenge, do each move back-to-back with no rest. Aim to complete three rounds, building up to five to encourage progression, resting 60 seconds after each round, and perform it once or twice a week.

1 CLOCK FACE HOP WITH STABILISATION

Reps 10 each leg

Imagine you’re standing on the middle of a clock face. Stand on your right foot. Jump forwards to land at 12 o’clock on your left foot. Stabilise, keeping your knee in line with your second and third toe, then jump back onto your right foot in the middle of the clock. Repeat to 9 and 7 o’clock. Switch legs and jump to 12, 3 and 5 o’clock.

2 CLOCK FACE MEDICINE BALL LUNGE

Reps 10 each leg

Again, imagine you’re standing on a clock face. Hold a medicine ball above your head, lunge forwards with your left leg to 12 o’clock and chop the ball towards your left shin Push back to the start position, bringing the ball back above your head. Repeat to 9 and 7 o’clock. Switch legs and lunge to 12, 3 and 5 o’clock.

3 BULGARIAN SPLIT SQUAT

Reps 10 each leg

Hold dumbbells by your sides and place the top of one foot on a bench behind you. Bend your front leg to lower, keeping your chest up and core braced. Pause, then drive back up through your front foot to return to the start. Make sure your knee stays in line with your second and third toe.

4 SINGLE-LEG STIFF-LEG DUMBBELL DEADLIFT

Reps 10 each leg

Stand with a dumbbell in each hand, palms facing you and feet shoulder-width apart. Bend forwards – hingeing from your hips – and raise one leg straight behind you. Lower the dumbbells until you feel a moderate stretch in your hamstrings. Keep your standing leg straight throughout.

5 INVERSION/EVERSION ANKLE STRETCH

Reps 10 each leg

Work on your ankle stability with inversion and eversion band exercises. Wrap a physio band a couple of times around one foot, holding the two ends in each hand. To work on strengthening your ankle everters, pull on one end of the band so that your foot turns in at the ankle (inversion). Evert the foot under the resistance of the band for ten reps. To strengthen the inverters, pull on the band that turns the foot out (eversion), then invert the foot under resistance from the band for ten reps. 

Nothing recreates the strength-draining, cardio-sapping ebb and flow of an obstacle-packed Tough Mudder course quite like interval training. ‘It allows the body to adapt very quickly to a wide variety of demands, especially if you incorporate upper- and lower-body strength work and all your different energy systems,’ says Luke Chamberlain of Impulse Fitness.

‘A Tough Mudder will challenge your aerobic energy system during the run, your anaerobic energy system on obstacles that require explosive strength such as Hero Walls, and your intermediate energy system for strength endurance-based obstacles such as Hold Your Wood 2.0. Interval training allows you to tackle all of these elements in one workout in a format that’s very similar to the event itself, making it an excellent training tool for anyone preparing to tackle a Tough Mudder.’

How to do this workout

‘The A move in every set is designed to work your anaerobic energy system, so perform them as explosively as possible,’ says Chamberlain. ‘The B move will test your strength endurance, while the C move will work your aerobic energy system to build endurance. Perform 30-45 seconds of continuous walking as active recovery between every exercise.’

To help track your progress and improve your fitness, use the step counter on your SmartWatch 3 or SmartBand Talk from Sony – both of which synch with the Xperia™ Z3 via Sony’s Lifelog app – to monitor how many steps you need to take between each exercise to recover, and then aim to reduce that amount during every subsequent workout. You can also use the calorie counting function on both devices to monitor how many calories you burn during every session. As your fitness improves, this number should keep going up. If it doesn’t, you’re not pushing yourself hard enough!

1A Plyometric box jump

Sets 1

Reps 4

Rest 30-45sec active recovery

1B Monkey bar traverse

Sets 1

Time 30-45sec

Rest 30-45sec active recovery

1C Treadmill run

Sets 1

Distance 500-1000m

Rest 30-45sec active recovery

2A Thruster

Sets 1

Reps 8

Rest 30-45sec active recovery

2B Incline treadmill sprint

Sets 1

Time 30-45sec

Rest 30-45sec active recovery

2C Dead hang

Sets 1

Time 60sec

Rest 30-45sec active recovery

3A Deadlift to upright row

Sets 1

Reps 12

Rest 30-45sec active recovery

3B Bear crawls

Sets 1

Time 30-45sec

Rest 30-45sec active recovery

3C Rowing

Sets 1

Distance 500-1000m

Rest 30-45sec active recovery

You can pick up the new Xperia Z3+ and Sony’s SmartWear at Carphone Warehouse now.

So, 'plenty of time' to train soon turned into a week, and before I knew it, I'd approached that panic period before Tough Mudder. Despite being bed-ridden in the five days leading up to the event and nursing a recurring injury in my glutes, which had stopped me from running long distances, I couldn't really complain.

I felt as prepared as you could be for 11 miles of skippery hill running and 26 mucky obstacles. Don't get me wrong, I was constantly getting angry at myself for even agreeing to something so ridiculous, but it could've been worse. I owed my trainer, Giacomo Farci, a lot for getting me so mentally prepared. He'd not only made sure I had a basic level of fitness and good muscular endurance to see me through to the end, but he also looked into Tough Mudder pretty intricately and tweaked all of my sessions to specifically get me ready for what a lot of past participants had said they struggled with. This included grip strength, pulling motions and lower-body power. It certainly paid off – I found the rope climbing a cinch and definitely needed the pulling power to drag myself across and over all sorts of obstacles throughout the course.

When we arrived at the venue, I was pretty amazed at the views of the endless rolling hills – you don't get that kind of scene in a gym – but tried not to dwell on them too much, after all, I'd be hating those hills in an hour or so. That proved to be true. In fact, I still hate them: five days later. The running destroyed me. I don't think I've ever experienced so many hills in my life, and somehow, I counted far more uphill runs than downhill... I definitely wouldn't have had the power to push through all that running without my teammates though. Their patience and encouragement was so motivating at just the right moments. And when it came to the obstacles, I physically wouldn't have been able to do them on my own. The amount of times I used my teammates in place of steps, ladders amd worse, I'd say I got off lucky!

Having to tackle Sony’s Arctic Enema 2.0 only a mile in was a challenge I wasn't expecting. Everyone's still talking about how cold the water was, but to be honest I didn't even notice the temperature. I was too worried about trying to keep my cool – excuse the pun – swimming under those tyres. Swimming being a loose term – I can't actually swim, but boy, did I try. A few massive gulps of muddy water and an underwater freak-out later, I made it to the other side where I was pulled out... alive. Hooray!

The rest of the obstacles seemed good fun in comparison. Yup, even the electrocution (Electroshock Therapy – the final obstacle). After almost 11 miles of running and 25 other obstacles, though, it's fair to assume my judgment of what was painful or desirable may have been clouded. I legged it through those wires like a trooper, taking the zaps happily just to know the running was over. I'd made it. My Sony Smartband Talk reported back that I'd done well over 25,000 steps, but it definitely felt like way more than that.

Please don't sign me up for next year's.

The day of Tough Mudder has come and gone. I had expected to feel battered and bruised the next day, but also to be enjoying a warm, fuzzy sense of achievement to soften the pain. Instead, I just feel sore. That’s because with less than two weeks to go, I tore my quad muscle.

Previously a tight IT band, dead leg incurred playing football and a bout of flu had badly hampered my training. So once I had shaken off my various ailments I was training like a madman – albeit one who enjoyed the regular lie-in and afternoon nap – to catch up. Inevitably I pushed myself too hard. I didn’t warm up properly and early in one training run I felt a sharp pain in my thigh. The next day it still hurt and two days later a dark purple bruise appeared, spanning my upper leg from knee to groin. The doctor confirmed it was a muscle tear and I’d need at least a month out.

My race was over but that didn’t mean I’d miss out cheering on the rest of the team from the sidelines. And by commandeering a golf buggy I was able to career around the course bellowing instructions and encouragement to – but mainly cackling at – Vanessa, Amanda and Joel.

Amid the chaos, I couldn’t help notice how much fun everyone was having. I’d built up a nervous tension over the past few months but I shouldn’t have feared anything. People were laughing, helping each other, walking up hill – these are my kind of people. Despite everyone getting soaked in Sony’s freezing Arctic Enema 2.0 at the start, everyone was still smiling four hours later at the end.

If I had seen this at the beginning of my training I wouldn’t have been so worried. Given I didn’t actually run the course, my advice here is limited, but I would say if you’re nervous about it, go as a spectator first. You’ll realise how much fun it is and end up looking forward to it.

It hasn’t all been a wasted effort. Using the Lifelog app on my Xperia™ Z3  and SmartWatch 3 from Sony, I started to notice I could run much further in training than when I started. I was covering more steps every day and doing just that little bit of exercise made me feel full of beans. I’ll certainly use fitness tech to monitor my training when I’m back exercising properly and I’m especially keen to use a heart rate monitor synced up with my Sony device to make sure I don’t push myself too early in my training and wind up injured again.

Now I know what to expect, I can’t wait to shake off this injury and give it a go. I’ve already convinced my mates to sign up and, after weeks of anxiety-stricken sleepless nights, I’m genuinely looking forward to it.

You can pick up the new Xperia Z3+ and Sony’s SmartWear at Carphone Warehouse now.

‘Courage is grace under pressure,’ Ernest Hemingway once wrote. He’s probably right, but I’d still very much like to have seen the big man trot through Tough Mudder’s final obstacle – the infamous Electroshock Therapy – without face-planting into a mud-covered haybale the first time he got 10,000 volts through his left glute. That’s certainly what I did, and I was doing pretty well at the ‘grace’ bit up until then. It wasn’t the most dignified I’ve ever looked finishing an event (though it wasn’t the least, either – dammit, Brighton Marathon 2011).

Apart from that, I had a brilliant time at Tough Mudder Yorkshire, and even as I write this I’m surfing the endorphin wave like a much less hirsute Johnny Utah. The training plan worked brilliantly, the event was just the right blend of cheering enthusiasm and proper physical challenge and the tech worked a treat (more on that in a second) – but most importantly, Team Sony went from being a bunch of people I didn’t know all that well to… well, a proper team.

We stuck together through the whole event, yelled encouragement to each other during the filthiest bits, and formed a human ladder to get over the Pyramid Scheme obstacle with the sort of speed and elegance you’d normally only see in an episode of Scooby-Doo. And, although my Sony SmartWatch 3 held up amazingly well under the onslaught of different flavoured mud (22,439 steps from start to finish line, since you’re asking), I was even more impressed with how tough Vanessa turned out to be – a mouthful of skipwater during Sony’s Arctic Enema barely slowed her down, a crack on the head in the Crybaby tunnel didn’t even raise a whimper, and the steepness of Everest 2.0 seemed to just piss her off enough to run harder. If she wasn’t so nice, I’d be very, very scared of her.

Oh wait – you want to know how I got on, not the international singing sensation? Great, thanks for asking. As it turns out, the single most important thing about Tough Mudder is running, and I’d done loads of that – enough that when the going got really hilly, I could still just about keep up with team coach George Anderson and ultra-endurance monster Chris Brisley.

Compared with that, the upper-body stuff was fairly easy: the log carries went fine, the King Of The Swingers was great fun, and the Funky Monkey was so easy I did it twice (thanks, camera team). If I did it again, I’d probably do more running, lots more lunging and a few less pull-ups. Oh – and since second-time Mudders don’t have to do it, I’d avoid the electricity entirely. Take that, Hemingway.

With less than a month to go till their inaugural Tough Mudder, the members of Team Sony – MF’s Joel Snape, broadcaster and writer Rick Edwards, Saturdays singer Vanessa White and Amanda Khouv of Women’s Fitness – have been using the latest tech from Sony to get the most out of their training. But who’s the most Mudder-ready?

‘Unfortunately, my training this month has been slightly derailed by lots of work trips and time abroad – and all the food and booze that entails,’ says Snape. ‘But I’ve been trying to keep on track by walking or running wherever I can and aiming to hit my daily activity targets using the Lifelog app from Sony, which syncs with my Xperia™ Z3 and my SmartWatch 3 to help track my progress. I don’t normally sleep too well when I’m jetlagged, but measuring my sleep cycles with the SmartWatch 3 seems to be really helping. My one concern is seeing how hard the rest of Team Sony are training. Although I’m sure my upper-body strength will get me over, under or through most Mudder obstacles, I hope my cardio’s good enough to keep up.’

Things seem to be going a bit smoother over at Women’s Fitness. ‘When I signed up for Tough Mudder, I was hoping it’d give me the motivation to push myself in training,’ says Khouv. ‘It turns out I was right. I’m being worked hard by a PT on a weekly basis, I’ve upped the intensity of my own gym sessions and I’ve even started running – something I’ve always hated! The feedback I’m getting from Sony’s Lifelog app has been really positive too – I’m burning significantly more calories in training than I did when I started, and I can’t remember the last day when my SmartBand Talk didn’t alert me with the good news that I’d hit my daily activity targets. I’m not sure how Joel’s getting on but as far as my training’s concerned, the proof’s in the pudding.’

Will Khouv and Snape have done enough to keep up with the equally hard-training Rick Edwards and Vanessa White? To find out how Team Sony get on at their debut Mudder, and for more Tough Mudder training advice – plus how Sony fitness tech can help you achieve your goals – visit mensfitness.co.uk/fitness-technology.

Ready for the Mudder

Enhance your Tough Mudder training with these simple tips

Fuel your engine

You’ve probably heard of carb-loading – the process of increasing your carbohydrate intake in the run-up to an endurance event to top up your glycogen stores and enhance your stamina. But if you want to tackle a Tough Mudder with maximum energy reserves, your approach needs to be more scientific than simply scoffing an entire 1kg pack of pasta the night before. Aim to increase your carb intake one week in advance, so it accounts for 60% of your total calories, splitting the rest evenly between healthy fats and protein (you can track your calorie consumption with apps including Sony’s Lifelog, when it’s paired with Sony’s latest flagship smartphone, the Xperia™ Z3+).

On the morning of the event, aim to consume 2g of carbs per gram of your bodyweight – so if you weigh 80kg, aim for 160g – between four hours and 90 minutes beforehand. Stick to white carbs rather than brown and avoid anything too fibrous – the last thing you want is for it to start repeating on you when you’re sliding along on your belly in Sony’s owned Arctic Enema 2.0.

All the gear

Having the right kit can make all the difference in your battle to conquer around 20km of mud-strewn obstacle course. A trail shoe with a minimal, lightweight upper and an firm-gripping tread will help you stay upright without your feet getting waterlogged. Likewise a combination of compression shorts and top will help keep you cool and dry – as dry as possible, anyway – while retaining minimal water and sweat. A pair of quality gloves will also improve your grip for slippery obstacles such as Funky Monkey and Hanging Tough.

Tracking your progress will require some seriously hard-wearing tech, such as the SmartWatch 3 from Sony, which has built-in GPS to monitor your advance over the course. It can be synced with the equally rugged Xperia Z3+, which also allows you to capture your heroic Mudder efforts on film.

Rest is best

Training hard and eating clean are crucial to your Tough Mudder preparations, but another element that’s equally important – and often overlooked – is recovery, especially during the final weeks before the event. Sony’s Lifelog app is the perfect tool for monitoring how much you’ve been training and when you should be resting. Log all your training sessions with the SmartWatch 3 – which syncs with the app on your Xperia Z3+ – and you’ll soon start spotting performance patterns that help you identify how much rest you need after a hard session to get you back firing on all cylinders.

Getting enough sleep is critical too, regardless of how hard you’re training – but ensuring you get eight to nine hours of quality kip a night can be tough. Improve your chances with the SmartBand Talk from Sony, which measures your sleep cycle and helps to wake you up at the right time when you’re fully rested.

You can pick up the new Xperia™ Z3+ at Carphone Warehouse now

We rounded the Team Sony troops together and asked them a series of questions as to what really drives them and makes them who they are. Well, err, no we didn’t... We really asked serious questions that Sony had to approve and made sure we didn’t offend anybody in the process. Yes, this video is the result of such a sensitive task. Now, after watching this video – what questions would you ask?

If you can think of any, don’t email us, just shout at the screen for the moment and realise how ridiculous it may look. At least we asked them the questions in person! Ha, ha... we’re only teasing. But with Tough Mudder on the way, the joke will be on our team if they don’t complete the course! 

You can pick up the new Xperia Z3+ at Carphone Warehouse now

Sometimes it seems that life is filled with a new gadget here, a new gadget there, but nothing with any real substance that will make you feel like trading in your phone (or perhaps putting it aside for a moment). Well, here comes Sony’s excellent fitness accessories, which don’t necessarily rival the top–sellers out there, but work perfectly with your Xperia Z3 phone and allow you to constantly be updated by notifications, or making calls, to play and listen to music wirelessly, or maintaining a digital fitness diary with notes on the calories you've burned and to how track your every step. It all depends on your preference but the SmartWatch 3 and SmartBand Talk can offer you these choices.

With its nifty Lifelog app, Sony’s SmartWear is full of neat tricks to accompany your daily routine and enhance it where you need it to. Whether you prefer the watch or the band, this video gives you a glimpse into the well-rounded offering these accessories can do for you – and not excluding, your run home from work!

You can pick up the new Xperia Z3+ at Carphone Warehouse now

In association with Sony, the official smartphone and SmartWear sponsor of Tough Mudder 2015, we’re giving away a prize bundle that contains an Xperia Z3+ smartphone (with Hi-Res Audio), a SmartWatch 3 and a SmartBand Talk. Simply send us an email to: sonycompetition@dennis.co.uk with the subject line: Xperia prize - and you could be a winner. (See competition details below.) 

OR

if you’re up for a TOUGH MUDDER (South West August 22nd/ 23rd)* this year, please send us an email to: sonycompetition@dennis.co.uk with the subject line: Tough Mudder prize ­– and you could be trekking up and over one of the notorious challenge courses in recent times! (Details below)

Closing date for both competitions: 10th August

Competition details: By sending us an email to enter means you have read our T&Cs and privacy policy. You can enter for both competitions if you like as many times as you like. 

Sony prize = 1 x winner (Xperia Z3+ smartphone; SmartWatch 3 and SmartBand Talk) Tough Mudder South West prize = 2 x winners (Saturday Aug 22nd & Sunday Aug 23rd. 4 x participant ticket and 2 x spectator tickets)

*All entrants should be of a very fit health to participate at Tough Mudder. The promoter of this competition accepts no responsibility in any injuries sustained before, during or after Tough Mudder – once the winner of competition is chosen.

'You can go back to training, but take it easy, Chris', said Thom, my physio. I walked out of Roehampton hospital in South West London with a huge smile on my face and immediately called my girlfriend with the good news. It was also my birthday. I’m now 46 years old and this was a great present. I’ve been itching to start training again after being out of action for the whole of 2015 due to a weak upper back and shoulder pains.

And then, only a few days later, I got the call from Sony asking if I wanted to be in their team to take on Tough Mudder.  Remembering my physio’s advice, I asked when it was and how long it is? “It’s in 5 weeks’ time and it’s nearly a half marathon.” I was told. 

With 'Take it easy, Chris' still fresh in my mind, I thought, Crikey, I’m in, where do I sign?!

Ordinarily, I wouldn’t have any reservations over doing Tough Mudder (although electrocution and tear gas does sound a little harsh - I thought I’d seen the last of that when I left the military). But I’m probably at my least fit since I started competing in endurance challenges in 2008, which I did as part of my recovery process from spinal injuries after I was hit head on by car whilst out training for a triathlon (hence the shoulder and back problems). 

However, I believe that conquering our challenges is what life is all about and so I’ve thrown myself into this challenge 100%.  I’m now playing Tag Rugby on Mondays to get my heart rate going, I’m doing lots of stabalisation and strength work in the garden and in local parks, and I’m running daily to get my endurance levels back up.

As part of my training I’ve been testing the Smartwatch 3 to use alongside my Xperia Z3 smartphone. It’s only been a few weeks, but so far, I have to say I’m really impressed. I love the quality of the watch and its screen, I love the swiping action used to scroll through notifications, and the GPS feature has been great at tracking my runs.

I’m looking forward to being part of Team Sony and conquering Tough Mudder. I’m not worried about the distance - I’ll just put my head down and get on with it. But I do have concerns over the obstacles that require upper body strength. I’m working on it, but I know that 4 weeks is not a lot of time. Either I’ll be going swimming a lot or I’ll be relying on Rick, Joel and the rest of the team to catapult me over the obstacles. 

Either way, it’s going to be very muddy and great fun (minus being electrocuted and gassed!) 

You can pick up the new Xperia Z3+ at Carphone Warehouse now

Taking on your first Tough Mudder can be a daunting task, no matter how fit you are. In addition to covering 19 mud-splattered kilometres on foot, you’ve got to get over, under, around and through some of the most physical, challenging and nerve-shredding obstacles ever invented. But if there’s one thing that sets Tough Mudder apart from every other obstacle course race, it’s the overriding atmosphere of camaraderie that permeates it from start to finish, making it a uniquely enjoyable experience.

With this sense of team spirit firmly in mind, a group of enthusiastic Tough Mudder novices including celebs and journalists have banded together – assisted by Sony – to help prepare for and eventually conquer their first ever obstacle course race. Once they were fully equipped with a selection of Sony SmartWear, including the Xperia™ Z3 smartphone, the SmartWatch 3 and the SmartBand Talk – all of which will help them track their training and enhance their performance – #TeamSony was officially born.

Read on to meet the team and find out how Sony’s SmartWear has been assisting the team’s Tough Mudder preparations.

Joel Snape

Age: 36

Occupation: Acting editor, Men’s Fitness magazine

Normal training: Brazilian jiu jitsu

‘I’ve been going for training jogs all over London to prepare for Tough Mudder, combining the music player and GPS system on my Xperia Z3+ from Sony to get directions piped straight into my ears while I’m listening to Girl Talk’s Coachella set,’ says Snape.

Vanessa White

Age: 25

Occupation: Singer/songwriter

Normal training: Interval training

‘Synching my Xperia Z3 and SmartBand Talk via Sony’s Lifelog app has allowed me to track my running by measuring how many steps I’ve taken, while also telling me how many calories I’ve burned – which is always good to know,’ says White.

Rick Edwards

Age: 36

Occupation: Broadcaster and writer

Normal training: Five-a-side football

‘I’ve been using my SmartWatch 3 and Xperia Z3 to monitor my running progress, using an app called RunKeeper,’ says Edwards. ‘That measures my mile splits, time distance and elevation, which is all crucial info for measuring my progress.’

Amanda Khouv

Age: 28

Occupation: Fitness editor, Women’s Fitness magazine

Normal training: Muay Thai kickboxing

‘Recruiting the SmartBand Talk from Sony as my personal trainer has helped ensure that I’m leading a much more active lifestyle outside of the gym,' says Khouv. ‘It synchs with my Xperia Z3 via Sony’s Lifelog app to measure my steps taken and calories burned, which really do add up.’

Here are just a few of the ways in which Sony’s SmartWear is enhancing #TeamSony’s Tough Mudder training

The Xperia™ Z3+ is Sony’s brand-new flagship smartphone and makes for the perfect exercise companion – it has up to two days’ battery life*, so it will see you through many a training session, and it also has outstanding waterproof design** so there’s no problem if it starts chucking it down mid-run. It’s also slimmer and lighter than the Xperia Z3 – plus it has an improved wide-angle camera, making it easier to fit the whole team in for your post-race selfie.

Having said that, with the SmartWatch 3 you can have the freedom to leave your phone behind if that’s what you want to do. The SmartWatch 3’s standalone functionality means you still have all the features you need right on your wrist. It can play your music, help map your routes and track every detail of your workout. Apps designed specifically for it such a iFit let you see real-time stats as you’re creating them.

The SmartBand Talk, meanwhile, is equipped with a built-in accelerometer and an altimeter sensor to track how far you’ve run, while also measuring the steps you take and calories you burn to give you a broader picture of your activity levels throughout the day.

Holding SmartWear together is Sony’s Lifelog app, a hub for recording all your activities to analyse, compare with friends – or in #TeamSony’s case, teammates – and plan future sessions. There’s nothing better for helping you stick to a training plan than seeing your progress clearly marked out ahead of you. Not only can Sony’s SmartWear help prepare you for Tough Mudder and its obstacles, it can also be a tool to help develop a fitter, healthier you.

You can pick up the new Xperia™ Z3+ at Carphone Warehouse now

*Usage conditions apply. More info

**Waterproof to a depth of 1.5m for 30 minutes. No sea water or salt-water pools. Abuse and improper use will invalidate warranty. More info

As much as I'd like to keep my head in the sand about having actually signed up to take on 12 miles of running uphill and tackling obstacles, there's been loads happening in the last few weeks that just won't let me forget it. All of us taking part in #TeamSony have had a 'spotlight' video shoot where we basically acted super-tough on camera with the company of loads of straw, wind and of course, mud. The bootcamp shoot we did at the Wild Forest Gym in Brentwood was really exciting but also made me realise just how much work I need to do before August. So, I enlisted the help of personal trainer and owner of Ignite PT, Giacomo Farci. Unlike most personal trainers whose main goal is to beast every one of their clients, Giacomo really helped me to focus on correcting my body to be able to run the Tough Mudder with as much efficiency as possible. Focusing on my underactive glutes and instability in my ankles will really help me to channel my energy to the right muscle groups. That being said, the sessions are still really challenging, and have introduced a new way for me to work out that don't just involve going hell for leather.

George Anderson's tips on breathing while I run have also been a game-changer in helping me last longer out on my runs as well learning to remain calm. I've experienced virtually no stitches, which is a usual complaint of mine while running, and the in shift in focus from distance to time has given me a new goal. I'm aiming to head out for a little longer every time.

Another thing that's really improving is my sleep, and that's down to a great function I've discovered on the Sony SmartBand Talk that allows you to set an alarm within a time frame rather than a specific minute. Instead of shocking your body into awake-mode with a piercing sound, the wristband gently vibrates at the point within the time period when you're in the lightest sleep – meaning you wake up gently and don't experience the grogginess you would do being woken up amidst a heavy sleep. This has really boosted my morning workouts, allowing me to feel fresher and generally more up for it first thing. I still wouldn't call myself an early riser, but it's something.

With not long to go now, I'm really starting to hone in on my nutrition, too, to ensure I'm not taking in too many empty calories in the lead-up. Carrying around too much extra weight is only going to make my run feel longer and body harder to shift around obstacles. With only a few weeks to go, I really need to tackle this from as many angles as possible!

You can pick up the new Xperia Z3+ at Carphone Warehouse now

One of the downsides of being an International Man Of Derring-Do is that you’re constantly being invited to a glittering array of parties, buffets and drinks receptions that can spell disaster for even the best-laid training plan. But that’s enough about what I imagine it’s like to be Rick Edwards, because this month even my training got derailed by a trip to the Americas – and specifically one of those states where nobody runs, sidewalks don’t exist, and the only acceptable answer to ‘Pancakes or mega-muffin with your country breakfast, sir?’ is ‘Both, please.’ I had a great time, thanks for asking.

So, yes. Running was tricky, and overeating wasn’t. But there’s hope, because I spent at least some of the time working on the other things you need for a good Mudder: core strength, endurance and what I’m calling dangling-from-things ability. Something I’ve discovered when training with other people, for instance, is that decent pullup numbers don’t always translate to dominance on the monkey bars: for that, you need to get used to brachiation, the technical term for swinging with one arm at a time. Monkey bars can help, but they’re unnecessary: if all you’ve got is a pullup bar, then just holding on with one arm at a time, switching every few seconds, will get you used to the body control needed to graduate to orangutanging your way across bars, rings or ropes. With the help of Sony’s Lifelog app, I kept my step-count above that all-important 10,000 a day, but I also managed to keep a handle on my jetlag via the inbuilt sleep tracker, and (of course) went Vine/selfie/Twitter crazy.

Then, of course, there’s the crawling. I’m no massive fan of getting facedown in the dirt during my workouts, but with Tough Mudder there’s really no option – if you can’t make it under a cargo net, there’s essentially no hope of negotiating the claustrophobic horror of ‘Birth Canal.’ So, again working with limited space, I’ve been doing ‘walking’ style planks – going from forearms-on-the-floor to pressup position and back again – with TRX moves to get my core and pulling power up to scratch. I’ll worry about the mud on the day.

Oh, and finally this week: big shoutout to the tube drivers. Normally I hate running home, but the strikes forced my hand, and there’s no better Tough Mudder training than dodging a cityful of pedestrians who are all looking at their phones. My jog-commute (I’ll think of a clever name for that later) was exactly as stop-start as I expect the Mudder itself to be, and I even managed to hurdle some binbags and ricochet off the odd park bench on the way home. Hey, it’s not as glamorous as whatever Rick’s doing, but it’s a start.

You can pick up the new Xperia Z3+ at Carphone Warehouse now

Twenty kilometres. It’s just too far. It might not be so bad if I had any experience of covering that distance – which was exactly what I set out to do when I got my hands on my Sony SmartWatch 3, full of good intentions to track the many kilometres I’d put through my legs. But on one of my first runs I’d barely trotted 20 paces before I had to stop for fear of my knee exploding. I saw a specialist at Beyond Health in Parsons Green who filmed me running and they found my feet are in contact with the ground for too long and I’m putting too much pressure on the IT band in my knee. I’ve had to completely change the way I run, which is like being told you’ve been doing sex wrong all this time. At 36 it doesn’t half knock your confidence.

Then, before I could relearn the basics of human movement, I got hacked down playing five-a-side football with my mates and picked up a dead leg in my calf that’s kept me virtually stationary for a week. And just when I was shaking that off, I got the flu. In summer. In nearly 30˚C heat. I’ve literally been up all night sweating – and not just at the thought of plunging into Sony’s freezing Arctic Enema 2.0.

Before my enforced training hiatus I was making progress with my upper body strength. There’s quite a lot of me. I weigh around 97kg – I’m going to try to lose that over the next few weeks with the help of Sony’s Lifelog app on my Xperia Z3 smartphone – but hauling myself up is quite a challenge. At first I couldn’t do any pull-ups but now I’m doing four sets of five and lots of hanging to strengthen my grip. My gym has this cubed frame with monkey bars so I’ve been able to practise there instead of embarrassing myself in a children’s playground. So that’s a bonus.

I’ve got the strength. Now the flu and dead leg are behind me I’ve got to focus on the distance. I’m going to start running everyday and to reduce the impact on my knee I’ve been told to do intervals. I’ll walk for a bit then run for ten minutes at a reasonable intensity, then slow down again and build that up gradually. It should take the pressure off my IT band and get me used to the stop-start nature of the race where obstacles will give me a chance to take a breather. I’m counting on that, no matter what my teammates have to say. I’m bigger and slower than them, and fully intend to set the pace from the rear.

You can pick up the new Xperia Z3+ at Carphone Warehouse now.

Time is ticking and I’m getting a little panicky as the reality of doing my first Tough Mudder sinks in. Having said that, it’s not as intimidating as I thought it would be originally thanks to the training I’ve put in over the last couple of months. My approach to exercise used to be that I would just skip the gym if I was too busy, but it turns out a 19km course full of obstacles is a powerful motivator.

Weights and monkey bars have been good preparation for all the upper-body challenges Tough Mudder has, but I’ve developed proper calluses as a result. My hands are more like a builder’s than a popstar’s now, but if it helps me on the day it’s worth it.

In my first blog I mentioned that running was one of my main weaknesses but since then I’ve run longer distances and getting faster. I’ve been tracking my progress using the Lifelog app on my SmartBand Talk and it’s great to see how much I’ve been improving. I look at my running time and the calories I’ve burned and use those numbers to push myself. It’s much easier to tell myself to do one more rep or one more km when I have it on because the results are there to see.

A couple of years ago I went to Barry’s Boot Camp and it was so tough I felt like I was going to throw up. Recently, I went to another one and although it was still difficult, I felt really good. Annoyingly, I forgot to bring my SmartBand Talk with me so I couldn’t see how many calories I burned, but next time I’ll make sure it’s on. I think I’m becoming a bit of a stats junkie!

Overall, I’ve made so much progress with my fitness since joining #TeamSony. I can’t say for sure if I’ll be able to cross the finish line on the day but I’m going to give it my all. As long as my callused hands get me to the end of the monkey bars, I’ll be happy!

You can pick up the new Xperia Z3+ at Carphone Warehouse now.

Clever nutrition, simple training gear and quick exercise drills will all help reduce the risk of injury as you train for and ultimately tackle your OCR. Here are the nine key steps you should take to give yourself the best chance of crossing the finish line in one, pain-free piece. 

1. Train with your mouth full

What you eat during a training session is as vital as what you put in your body to fuel it before and replenish it after. ‘I'm a big fan of intra-workout nutrition,’ says nutritionist and strength coach Mishal Dasani (ownyourfitness.co.uk). ‘Getting adequate nutrients into the muscle during the training session will ensure faster recovery meaning you are able to train more often. A protein-to-carbs ratio of 1:3 will sustain your workout and help you recover as quickly as possible. Use an intra-workout shake for training and protein and carb bars for the race itself. The amount used is highly dependent on the intensity and duration of the workout. As few as 30g of carbs is adequate for a 60-minute workout. Scale up accordingly.’

2. Sleep on it

The secret your physio never wanted you to know is out: sleep is the sworn enemy of injuries. New US research has shown that if you get less than eight hours per night you increase your risk of injury by 1.7 times as those getting more shut-eye. The best way to make sure you’re hitting your quota is by tracking it. The SmartWatch 3 from Sony can track your sleep and by downloading Sony’s Lifelog app you can view your sleep behaviour on your Xperia™ Z3+.  You can set an alarm to vibrate and get you up in the morning, so you don’t miss your workout.

SmartWatch 3, from £189.99

http://www.sonymobile.com/gb/products/smartwear/smartwatch-3-swr50/

3. Avoid splinter hell

As debilitating as a common stitch, shin splints can strike at any time – unless you take precautions. ‘Medial tibial stress syndrome, also known as shin splints, primarily relates to pain originating from the inner aspect of the shinbone caused by an abrupt increase in training volume that doesn’t give the bone time to adapt,’ says physio David Wynne (westlondonphysio.co.uk). ‘If you start to increase your running frequency, do so gradually. Runners increasing their weekly distance by more than 30% have a higher risk of injury than those increasing it by 10%. Once you discover your base level of endurance – for instance, on your first run – only increase your overall weekly time or distance by 10% per week, and don’t increase both speed and distance at once.’ Use the SmartWatch 3 and Xperia Z3+ from Sony to monitor your training volume and make sure you don’t pick up your weekly pace too fast.

4. Eat big

Your training session isn’t finished when you’ve lifted the last rep or kicked off your running shoes. Getting your post workout nutrition right will ensure your hard work isn’t undone by a slow recovery. ‘An ideal post-race meal must include protein and carbs,’ says Dasani. ‘If you're absolutely starving, grab a shake or a banana to tide you over, but your main focus should be getting a good meal down you. I'm a big fan of a post-workout meal based around turkey and either white rice or sweet potato. These foods are easy to digest and have minimal stress impact on the gut, which means you absorb the nutrients faster and recover quicker. There's no rush to get this meal in either as glycogen replenishment can occur hours after exercise. Eat big and enjoy it.’

5. Dress to compress

Slipping into something snug but not necessarily more comfortable during and especially after your training session is an easy way of reducing your injury risk and dramatically less painful than ironing out knots with a foam roller (although this is encouraged too). ‘Wearing compression shorts, socks or leggings during and after lower-body workouts or runs can help prevent hamstring strains and encourage faster recovery from delayed onset muscle soreness,’ says Wynne.

2XU Men’s Elite Compression Tights, £110 2xu.co.uk

http://www.2xu.co.uk/elite-compression-tights-ma1936b.html

6. No sprain, all gain

Leaping onto precarious obstacles and racing around uneven off-road terrain can play havoc with your ankles. ‘Lateral sprains are the most common ankle injury you’ll face,’ says physio Simon Rice (puresportsmed.com). However, you can take precautions to reduce the risk. ‘Calf strength and proprioceptive balance exercises can be effective in reducing risks. Before training warm up the ankle muscles around your ankle using a Bosu ball. Stand on the soft side of it on one leg with your eyes closed and then hop on and off it. Do ten hops on each foot three times. Focus on making a soft, quiet landing.’

7. Put your back into it

The glutes are the number one muscle group you should focus on to protect your body as you hurl it over, under and through the hazardous obstacles you’ll encounter. And the beauty is, by doing mini band clam exercises (where you open your legs, mimicking the opening of a shell), you can do it lying down. ‘Weak or underactive glutes can cause misalignment between the hips, knees and ankles leading to the possibility of injury, especially to the knee and ankle ligaments,’ says Andy Wiseman, former professional football player and current S&C coach (Six3Nine.com). ‘By keeping the glutes activated and ready for action, you can reduce your chances of injury and perform better.’ Lying on your side, wrap the bands around your legs just above your knees. Rest your head on your arm and bend at your hips 45°. Bend your knees 90° and keep your feet in contact throughout. Keeping your bottom leg down, slowly open your knees until your knee is almost pointing straight up, then lower it to the start. Do three sets of ten on each side, focusing on a slow and controlled tempo.

8. Skip runner’s knee

Avoid the dreaded scourge of iliotibial band friction syndrome, also known as runner’s knee with some effective lower body moves. ‘The IT band is a thick layer of tissue that runs along the outer aspect of your thigh,’ says Wynne. ‘If your glutes and quads are weak your IT band can rub against a small sac of fluid on the outside of your knee, causing pain and inflammation.’ Strengthen these muscles with single-leg glute bridges, step-ups and lunges. Do three sets of 15 reps, building up to four sets of eight reps with heavier weights.’

9 Got the minerals?

Vitamin and mineral supplements aren’t just useful for keeping you healthy, they’re equally important for keeping you injury-free too. ‘For some serious help with recovery get your hands on a good magnesium supplement to have with this meal,’ says Dasani. ‘Alternatively, have a hot bath after training with some magnesium salt flakes in the tub. This will decrease soreness, replenish lost minerals, calm the nervous system and aid recovery.’

Find out more about the Xperia Z3+ from Sony and its benefits for your Tough Mudder preparations

Planning on tackling a Tough Mudder in regular running clobber? It might be time to reassess your wardrobe options. The sheer volume of mud that you have to run, crawl and wade through during a typical event ensures that specialist kit is required if you want to stay on your feet – obstacles permitting – and avoid being hampered by waterlogged gear. Don’t know your minimalist footwear from your moisture-wicking fabrics? Don’t worry, the MF gear guide below contains everything you need to know to equip yourself for a Tough Mudder event. Whether it’s wet or dry, your first obstacle course race or your 50th, we’ve got you covered.

TECH Monitoring your performance throughout the event requires some seriously hardwearing tech. The waterproof SmartBand Talk from Sony (£130) is more than up to the task, and features a built-in accelerometer and altimeter that will track your advance to the finish line. Likewise, the robust SmartWatch 3 from Sony (£190) offers built in GPS to chart your progress, and is sufficiently waterproof to handle the murky depths of Sony’s owned Arctic Enema 2.0. Documenting your day is easy with the XperiaTM Z3+ from Sony a smartphone that allows you to capture your heroic efforts on film, no matter how wet things get, while synching seamlessly with both the SmartBand and the SmartWatch 3 to help you get the most out of the event.

FOOTWEAR Look for a shoe that combines an aggressive, grippy tread with a minimal, lightweight upper to ensure you stay upright without getting bogged down by heavy, waterlogged footwear. The Innov-8 X-Talon 212 (£95) feature a mesh lining that allows water to escape easily after you’ve conquered the Underwater Tunnels, while the Salomon S-Lab Sense (£150) has a slightly thicker rubber toe cap to provide greater protection for your feet when you’re scrambling through the hazard-strewn Cry Baby.

SOCKS There’s no way to avoid getting your feet wet on a Tough Mudder course, but if you want to minimise the risk of blisters, pick a thin, skintight sock that’ll reduce the amount your foot moves around within your shoe. Better yet, opt for a moisture-wicking option that’ll help to wick the moisture away from your feet and allow them to breathe, such as the Vivobarefoot breathable running sock (£7.50) or the Snow+Rock approach sock (£9) which is cut slightly higher to provide greater ankle protection.

SHORTS Designed to keep you cool when it’s hot and warm when it’s cold, a pair of quality compression shorts such as the Skins A400 ½ tights (£65) will also maintain controlled pressure on the running-sensitive muscles on the outside of your thighs, helping to increase blood flow and reduce the risk of injury. If you want to bring your Mudder-proof smartphone along to document the event – or if you just can’t face leaving nothing to the imagination in front of your fellow Mudders – slip a pair of moisture-wicking mesh shorts over the top. The Nike 12.5cm racing (£33) feature minimal extra material to ensure nothing gets caught or snagged as you’re crawling through a Birth Canal, while still having one zippable pocket to stash your valuables in.

COMPRESSION TOPS Heavy cotton t-shirts will soak up water, weigh you down and can easily get caught during the Cage Crawl. The Under Armour Tough Mudder long-sleeve compression top (£35) on the other hand is made from moisture wicking materials that dry quickly and allow your skin to breathe. It even features anti-odour technology to help prevent the stench of mud clinging to your clothes. If you’re racing in the height of summer and want a short-sleeved option, the Nike Pro Combat Hypercool short-sleeve compression 3.0 (£32) features mesh panels under the arms and down the sides to optimize breathability.

GLOVES While by no means compulsory, a quality pair of mitts will help protect your hands and improve your grip – making slippery obstacles like Funky Monkey and Hanging Tough a lot more straightforward. Fitstream calisthenics gloves (£13) offer plenty of protection from splinters, blisters, rope burns and numb fingers, or if you’ve keen to deck yourself out in official Mudder gear, you can order the Team Mudder Mad Grip Thunderdome gloves ($25) from the USA.

Find out more about the Xperia Z3+ from Sony and its benefits for your Tough Mudder preparations

Though some people would have you believe more is always better, the secret to any sensible training plan is factoring in enough rest periods so your body can totally recover between each session.

Why rest?

‘Recovery is essential for your body to benefit from training,’ says Henry Howe, fitness expert and osteopath at Reebok Sports Club, Canary Wharf. ‘It's also vital for your mental wellbeing. Training for a Tough Mudder is hard so you need some time to switch off and ensure you don't get sick of it.’

Dr Michael Lee is a personal trainer based at Sheffield Sports Medicine and Physiotherapy Clinic. ‘Cardio training depletes glucose from the muscles, liver and blood and replenishment is essential for muscle contraction during the next bout of exercise,’ says Lee. ‘On the other hand, resistance training produces micro-trauma in your muscle fibre, which takes time to repair.’

How much rest?

Sony’s Lifelog app is the perfect tool for monitoring how much you’ve been training, and how many rest days you should take. Log all your training sessions with SmartWatch 3 by Sony, which syncs seamlessly with the app on your Xperia™ Z3+. Soon you’ll start spotting performance patterns that will help you identify exactly how much rest your body needs after a hard session to get back to firing at all cylinders.

Although you should always listen to your body, don’t get alarmed by post-training aches and pains. ‘Your first few training sessions will produce a delayed onset of muscle soreness (DOMS),’ says Howe. This occurs between 24 and 72 hours post-exercise and during this time it’s totally normal for muscle stiffness and soreness to kick in.’

Resting for three days in this initial phase is important for the body to adapt to the neurological and musculoskeletal demands of the exercise. After the first week of training, your DOMS will get less severe as your body adapts to training. Once adapted, you should increase the intensity and load of the exercises to continue to make progress.

What kind of rest?

Sadly, rest days aren’t just about sitting on your arse. ‘The most effective way to ‘rest’ is to do light sessions with no weights, such as cycling and swimming,’ says Howe. It can be hard to reign yourself in and know exactly how much effort you’re putting in to each session. Set a target speed or session length on your SmartWatch 3 or just set a step target for the day, which you can monitor using the Lifelog app on your Xperia Z3+. ‘Maintaining low intensity muscular contraction will also support the transportation of nutrition to the areas that need recovery,’ says Lee.

So there you have it. Rest is vital if you want to complete your Tough Mudder training without any hitches, active rest even more so. It will also ensure you’re in the best shape you possibly can be. Do it with SmartWear from Sony and take the guesswork out of the equation.

Find out more about the Xperia Z3+ from Sony and its benefits for your Tough Mudder preparations

Even though you need stamina to make it round the course and power to overcome the obstacles, mental strength is vital to completing a Tough Mudder. Obstacles such as Electroshock Therapy tap into primal fears and getting through them goes against all survival logic you’ve learnt so far, therefore preparing your mind is just as crucial as training your body.

The lead-up

‘Visualising the event is an effective way to prepare for race day,’ says personal trainer and Tough Mudder veteran Mike James. ‘Be specific and detailed, visualising the obstacles, what you're wearing on race day and what the weather is going to be like. The more specific you can be with the sites, sounds and emotions, the more calm and confident you'll be when the actual day comes around.’ Take that confidence even further by tracking your training so you’ve got concrete evidence of how prepared you are. Apps like RunKeeper run on any Android phone, such as the Xperia™ Z3+ from Sony and allow you to track your progression. Or take it a step further still and pair your SmartBand Talk with your Z3+ to provide an even more detailed breakdown of your training. There’s nothing to fear on race day if you’ve got proof you can do it beforehand.

The night before

The evening before Tough Mudder plan your race day breakfast and lay your kit out ready so you haven't got to worry about anything in the morning. Perhaps most important is getting a good night’s sleep. Using the sleep monitoring functions of SmartWatch 3 and Sony’s Lifelog app you can decide the best time to go to bed and wake up based on your sleep patterns over the last few weeks. This will ensure you get a high-quality, uninterrupted snooze.

‘You should also aim to do something completely unrelated the day before your Tough Mudder,’ says Johannes Klose co-founder of wellbeing and holistic membership Somuchmore (somuchmore.co.uk). ‘Something calming, restorative and slow-paced such as a walk in a park is best.’ If you can’t trust yourself to keep the pace down, use a Sony SmartWatch 3 to keep an eye on your speed and ensure it doesn’t turn into a last-minute training run.

Race day

Arriving at Tough Mudder can be overwhelming thanks to all the people and noisy distractions. Don’t let yourself get distracted. ‘Run though your warm-up routine and focus on your breathing,’ says James. Direct your thoughts to the physical and mental aspects you can control rather than focusing on the unknown. Again, use your RunKeeper app with your Xperia™ Z3+ from Sony to give yourself something familiar on race day and to keep track of your pace.

‘Try concentrating on what it will feel like to complete your Tough Mudder and visualise yourself at the finish, hands in the air, the smile on your muddy face and the happiness of your friends and family who’ve just watched you complete one of the world’s toughest obstacle races,’ says Klose.

Good luck

When it comes down to the actual race it’s all about confidence and sticking to a pace you feel comfortable with. ‘Accept that there will be people running faster than you, says James. That’s fine, just let them push on rather than making you feel inferior.’ If fears or negative emotions do come up during the race, focusing on your breathing by counting your inhales and exhales. This relaxes your nervous system and helps create a distance between you and your fears.

‘If all else fails, remind yourself that the worst case scenarios our minds come up with hardly ever actually happen,’ says Klose. Or to quote Mark Twain: “I've lived through some terrible things in my life, some of which actually happened.”

Find out more about the Xperia Z3+ from Sony and its benefits for your Tough Mudder preparation

Few activities will test as many different aspects of your fitness as a Tough Mudder. Strength, power, muscle endurance and aerobic fitness all play crucial roles in getting you round the course, not to mention over, under and across its assortment of mud-splattered obstacles. And while you don’t have to be a cardio machine with beast-like strength to complete the event, tailoring your training in the weeks leading up to it to focus on a variety of different elements of fitness will make a huge difference to your performance, especially when it comes to your lower body.

When you’re getting your stamina levels to where they need to be, you should ensure you’re tracking your everyday runs to see if you’re improving in distance and speed. Powered by Android Wear, the SmartWatch 3 from Sony gives you useful information at a glance and responds to your voice. It feeds you relevant and specific information as you move. Water protected at an IP68 rating and with GPS and compass sensors, it’s an accessory that will boost your training in style, synching with the XperiaTM Z3+ from Sony to help you keep track of your fitness behaviour.

And once you’re ready to work out, you can try the variety of different exercises below – provided by trainer Luke Chamberlain of Impulse Fitness – to help you build the strength, power and endurance you need to be able to jump, scramble, crawl or climb over whatever the course throws at you, while still taking the 20km run in your stride.

If you're more of a beginner looking for a simple training plan for your first race, try our 8-week first time Tough Mudder training plan.

How to do these workouts Add these workouts to your weekly training regime for the 6-8 weeks prior to your Tough Mudder event, along with 2 running sessions per week and 2 upper body workouts.

WORKOUT 1 – Endurance

1 Barbell split squats Sets 3
Reps 10 each side
Rest 45-60sec
Start in a split stance with the bar resting across your shoulders. Keep your chest up and bend your legs until your back knee is just off the floor, without your front knee moving beyond your toes. Press back up to the top of the split stance. If you want to make it harder, try holding the bar across your chest in a front squat position. ‘This compound exercise mimics the movement pattern you use when running, while adding resistance to help you build muscle endurance,’ says Chamberlain.

2 Walking squat Sets 3
Time 45sec
Rest 30sec
Lower into a half squat and then walk forward while maintaining the position and keeping your hips low. ‘This move keeps all the weight on your quads for the full 45 seconds,’ says Chamberlain. ‘By the end, they’ll be screaming.’

3 Prisoner wall hold Sets 3
Time to failure
Rest 30sec
Stand with your toes close to a wall, feet shoulder-width apart and hands behind your head. Squat down so your thighs go lower than parallel to the floor. Hold the position. ‘This isometric hold develops is as much about building mental strength and endurance as physical,’ says Chamberlain. ‘If you start to feel like you can’t hold it any longer, think about something else to take your mind off it – you’ll be amazed at how much longer you can last.’

4 Box jump variations Sets 3
Time 60sec
Rest 30-45sec
For the first set, position a low box directly in front of you and jump forward and up onto it, bending your knees as you land to soften the impact, then step down one foot at a time. For the second set, stand at a 90° angle to the box and jump sideways onto it. For the final set, start with the box to your side, and then rotate 90°in the air as you jump, so that it’s directly in front of you as you land. ‘Varying the angles with each set will allow you to work through your sagital, frontal and transverse planes of motion,’ says Chamberlain. ‘This will help to prepare your knee and hip joints for jumping and landing at different angles, which is crucial to reduce the risk of injuries for obstacles such as Island Hopping and Hero Walls.’

5 Cross trainer ramp challenge Sets 1
Time 10sec
Rest N/A
Set the cross trainer to level 5 and increase the resistance by one level every minute for 10 minutes. ‘This helps you build the mental strength to keep pushing harder when you’re already exhausted,’ says Chamberlain. ‘It’s a fun but brutal finisher to end the workout.’

WORKOUT 2 – Strength and power

1 Sumo deadlift Sets 3
Reps 12
Rest 45-60sec
With feet double shoulder-width apart, hold the bar with a shoulder-width grip so your arms are inside your knees. Keeping your chest up and your back straight, drive down through your heels and pull the bar up your legs, pushing your hips forwards to stand tall. ‘This compound lift is designed to help warm you up and prepare your central nervous system for the more complicated, challenging exercises that follow, so don’t worry about going too heavy,’ says Chamberlain.

2 Walking dumbbell lunge Sets 3
Reps 10 each side
Rest 30-45sec
Holding dumbbells in each hand, lunge forwards, keeping your back upright and your front knee over your front foot. Lower until your back knee is just off the floor, then drive through the heel of your front foot to stand and continue straight into a lunge with your other leg. ‘This will mimic the movement pattern your legs use for running, but with added weight to help build strength,’ says Chamberlain.

3 Single leg glute bridge Sets 3
Reps 10 each side
Rest 30-45sec
Lie on your back with your legs bent and feet on the floor. Raise your hips to form a bridge. Raise and straighten one leg, then lower back to the bridge position. Repeat with the other leg. ‘This move puts a big percentage of your bodyweight through one glute, forcing it to adapt quicker and improve it’s ability to assist your other leg muscles when you run,’ says Chamberlain.

4 ViPR ice skater Sets 3
Time 30-45sec
Rest 30-45sec
Hold a ViPr directly in front of you, resting it on your hips. Step to the side with one foot, while reaching across your body with your opposite hand, bringing the ViPR across at knee height. Decelerate through your hips and then push off and return to the start position. Repeat on the opposite side. ‘This move uses the opposite hip motion to the sumo deadlift helping to balance you out and reduce the risk of injury,’ says Chamberlain.

5 Tabata incline treadmill sprints Sets 8
Time 20sec
Rest 10sec
Set the treadmill to the steepest incline and fastest speed you can safely manage, then sprint for the specified intervals. ‘This exercise is great for developing power and speed, as well as getting you used to running on an incline when you’re already tired,’ says Chamberlain. ‘This will help you power through the crucial first phase of Everest, which is usually one of the last obstacles you’ll face on a Tough Mudder course.’

Find out more about the Xperia Z3+ from Sony and its benefits for your Tough Mudder preparations

There was a time when fitness technology was the exclusive preserve of elite athletes and the fabulously wealthy. But the past few years have seen an explosion in popularity of mass-market smartwear, allowing every athletically-inclined man or woman to track numerous aspects of their training, performance and general day-to-day life, obtaining valuable data to help them get in better shape and work towards achieving their fitness goals.

Leading the way are the SmartWatch 3 and Xperia™ Z3+ from Sony. The former is a SmartWatch packed with a host of useful, fitness-related tools, including a built-in accelerometer, a compass and a GPS sensor that allows you to accurately track your runs via the Lifelog app from Sony. You can even swim with it, thanks to its IP683 rating, which means it’s waterproof to a depth of 1.5m for 30 minutes.* 

The Xperia™ Z3+ from Sony is a smartphone that’s similarly robust, sharing the same waterproof rating while also being dust-tight and offering an impressive battery life of up to two days.** Like the SmartWatch 3 from Sony, it helps you set and achieve training goals with Sony’s Lifelog app, while also being compatible with Android fitness apps such as the nutrition tracker iFit.

The future of fitness

According to research from YouGov, by September 2015, over six million British people will own some form of smartwear – a figure that means ownership will have more than doubled in less than a year. This supports a similar surge in popularity in America, where – according to a recent study – roughly 50% of consumers were aware of smartwear, with one in three of those either owning it already or considering buying it in some form in the near future.

With the capabilities of smartwear constantly evolving, over time you can expect fitness tech to be able to help you monitor and understand an abundance of additional metrics relating to your athletic output and daily health and wellbeing. From smartwatches that can measure the impact your fatigue levels are having on your performance to smartphones that can tell you when to work out based on your central nervous system and metabolic readiness, the next generation of smartwear won’t just provide you with data, it’ll actually help you make use of it by generating practical advise and feedback to help enhance your training and nutrition.

But you needn’t wait till then – the time to embrace smartwear and start reaping the fitness enhancing benefits is right now.

Tough at the top

Tough Mudder has established itself as the world’s premier obstacle course race

Since its inception back in 2010, Tough Mudder – the brainchild of British entrepreneurs Will Dean and Guy Livingstone – has turned into an obstacle course race phenomenon, with over 1.5 million participants competing in events around the world.

The combination of physically and mentally challenging obstacles – including the gruelling Mud Mile 2.0 and the hair-raising Electroshock Therapy – with a huge sense of fun and mud-splattered camaraderie has made Tough Mudder the foremost event of its kind, and one that provides the perfect opportunity to test and track your fitness, both in training and during the event itself.

That means having the right tech is crucial. Enter the robust SmartWatch 3 from Sony, which offers built-in GPS to chart your progress, and is even able to handle the murky depths of Sony’s Arctic Enema 2.0 – owned by Sony as the official smartphone and SmartWear sponsor. Documenting your day is equally straightforward with the Xperia™ Z3+ from Sony, a race-friendly smartphone that allows you to capture your heroic efforts on film. Bring on the mud.

You can pick up the new Xperia™ Z3+ at Carphone Warehouse now

*Usage conditions apply. More info

**Waterproof to a depth of 1.5m for 30 minutes. No sea water or salt-water pools. Abuse and improper use will invalidate warranty. More info

No one likes a cry baby, least of all on a Tough Mudder course. But when it comes to tackling the latest Mudder obstacle, it’s understandable if you get a little teary. The reason? It’s an enclosed structure filled with a (completely safe) tear gas-like substance that’s guaranteed to have you welling up within seconds of entering, hence the name: Cry Baby.

To make matters worse, the low ceilinged obstacle is also littered with hazards that you have to scramble over and around on all fours if you want to emerge victorious on the other side. You might think it’d be tricky to replicate these conditions in the gym, but while the solution is less obvious than say, practicing rope climbs to prepare for Balls To The Wall or doing pull-ups to get ready for Funky Monkey, with a bit of imagination it can be done.

‘The more used to crawling you can get, the easier it’ll be able to do when your vision is compromised,’ says Luke Chamberlain of Impulse Fitness. ‘Practicing these movement patterns extensively in the gym will ensure that when the time comes, you’ll be able to do them with your eyes closed – which is handy when you’re wading through a sea of tear gas. Try alternating between 40 second rounds of bear crawls on your hands and feet and croc crawls where you’re just using your knees and elbows, resting as required between rounds.’

For more advice read our Tough Mudder obstacle tips guide, plus also check out another new obstacle for 2015, The Birth Canal.

‘You can even take things a step further and get creative by laying some gym-based ‘hazards’ in your crawling path, such as ViPRs and kettlebells,’ says Chamberlain. ‘Getting used to navigating these on all fours will be hugely helpful for the event itself.’ But what about mimicking the eye-watering effects of tear gas? ‘Try swimming underwater lengths at your local pool without goggles,’ says Chamberlain, only half-joking.

Read our complete guide to Tough Mudder for more tips to get through it in one piece.

Don’t be the guy at the starting line of a Tough Mudder who’s done all the training, researched all the obstacles and got the best gear but when you ask him about nutrition he says goes quiet and mutters something about energy gels. That’s the guy you’ll see a bit later sobbing by The Liberator.

Like any aspect of your training, you need to think about it well in advance of your race. A bit part of being ready to race is carb-loading, a strategy designed to increase the amount of fuel in your muscles for endurance races.

In order to make sure you count your calories effectively, download the Lifelog app – the ultimate digital diary – use your SmartBand from Sony to track data in as much detail as you like, with you can then pair with your Xperia™ Z3+ from Sony to review and analyse it at your leisure. You can follow your fitness and entertainment, track your heart rate, set goals, and look back on the moments that matter – and it’ll also monitor your calorie consumption. Perfect for getting your carb-loading right.

While carb-loading starts around a week before your race you need to make sure your body is ready for the extra calories. ‘Carb-loading works best when you’ve already been eating a carbohydrate-rich diet during your training regimen,’ says Glenn Higgins, personal trainer and nutritionist (glennhigginsfitness.com) ‘It’s also important to make sure you stay hydrated through the process. Try for a litre of water for every 25kg of body mass.’

Now, this isn’t just a case of grabbing the baguettes and shovelling pasta until you can’t breathe. ‘You want to focus on quality carbs from fruits, vegetables and whole grain foods for the bulk of your carbohydrates,’ says Higgins.

‘Don’t get so obsessed with carb-loading that you forget your other macros,’ says Higgins. ‘About 10 to 15% of your non-carb calories should be from lean protein sources such meat, poultry or fish. The remaining 15 to 20 percent of your calories should come from healthy fats, such as avocado or almonds.’

Seven days before your race

‘In the week of the carb-loading phase, eat small meals that are carb-heavy consistently throughout the day,’ says Higgins. ‘If you try and do it in one hit you’ll just end up feeling bloated and won’t get the full benefits.’

When you’re seven days out from the Tough Mudder your carb-loading really ramps up. ‘Carbohydrates should constitute about 60 to 70% of your daily caloric intake,’ says Higgins. ‘Specifically, shoot for 3 to 5 grams of carbohydrates per pound of body weight every day, starting at 3grams before working your way up to 5.

Three days before your race

With the race closing in this is when your carb intake will be at its highest. ‘At this point 70-90% of your calories should come from carbohydrates,’ says Higgins.

If you’re stuck for ideas for snacks to keep your carb levels up here are some suggestions from Higgins

1 large handful of raisins, dried apricots or other dried fruit

3 slices of wholemeal bread thinly spread with honey

4 thick slices of wholemeal toast

5 rice cakes spread with jam

The day before

The good news is if you’ve started your carb loading early you won’t have to be stuffing your face with carbonara at 11pm. ‘Skip the high fibre goods like raw vegetables, beans and bran,’ says Higgins. ‘They may well leave you feeling bloated and gassy at the starting line.’ 

When it comes to the all-important dinner ‘it should be relatively small but carb-heavy, either pasta or fruit,’ says Higgins. ‘Eat on the early side so you have lots of time to digest and avoid fatty foods that take a long time to digest.’

If you prepare properly your muscles will be motoring along come race day. All you’ll have to worry about is making sure you don’t lose your head as you approach Sony’s Arctic Enema 2.0, one of the toughest obstacles on the course.

Find out more about the Xperia Z3+ from Sony  and its benefits for your Tough Mudder preparation

The reason doing a Tough Mudder event is so effective at improving your fitness is that your goals are so clear. You’ll run faster to ensure you don’t end up wheezing, lagging behind and slowing your mates down. You’ll do upper-body work so you don’t get dragged through along the course like a wounded soldier. But you also need to be in shape for the unique challenges thrown up by Tough Mudder’s obstacles. Here, we prepare you for some of the most infamous ones, and show how you Sony’s SmartWear can help ensure you’re ready. Ready as you’ll ever be, anyway.

Sony’s Arctic Enema 2.0

A chilling update to Tough Mudder’s signature ice bathobstacle, Arctic Enema 2.0 – owned by Sony as the official smartphone and SmartWear sponsor – forces you down a slide, under a fence and into freezing cold water. You then need to boost yourself over a wood partition to escape. Nothing can prepare you for the shock of the cold – but you can work on the mental stamina required to soldier through.

High-intensity interval training (HIIT) is a great way of teaching you to grit your teeth and ignore discomfort – and as a bonus, it’s also a super-effective way to burn fat and will help prepare for the stop-start nature of Tough Mudder. Download the Lifelog app from Sony for your SmartWatch 3 to record the results of your HIIT sessions, allowing you to track your progress, but remember – you won’t reach a Zen-like state of pain tolerance unless you go as hard as you possibly can in your workouts.

Mud Mile 2.0

Ever tried to run through water? Mud Mile 2.0 is like that, but harder – because water is replaced by thick, sticky mud intent on stealing your energy, and even your shoes if it’s feeling cruel. Running a mile (1.6km) is a benchmark for cardio fitness, and while you’ll never be able to recreate your PB when asphalt is replaced by mud, it will help familiarise you with the burning lungs and leaden legs you’ll feel towards the end of Mud Mile 2.0.

Get the iFit running app, which uses the GPS in SmartWatch 3 to alert you when you’ve run a mile, and then find an open stretch where you can run uninterrupted. Record your time using Lifelog, and then watch it improve every time you do the same run. You’ll also see how many calories you’ve burned – a perfect incentive. If it fails, well, just accept your fate, swan-dive into the mud and crawl your way to freedom.

Everest 2.0

Usually positioned towards the end to test your failing strength, this Tough Mudder classic is back and harder than ever. Apps for Sony’s latest SmartWear devices can help you prepare for Everest 2.0 – a watery half pipe with an overhanging lip – in two ways: sprint training to build momentum and leg exercises to enable you to jump higher.

Apps such as iFit turn your Xperia™ Z3 into a personal trainer by coming up with a tailored training plan designed to boost the explosive power necessary to get up Everest 2.0 in one go. There are also plenty of free and premium apps for compiling workouts that focus on lower-body moves. Use Lifelog to record your sessions, monitor your performance and ensure you’re getting enough rest between workouts to get the most from your training, and conquer Everest 2.0 without having to rope tired team-mates into boosting you up it.

Why Sony Smartwear?

The Xperia™ Z3 from Sony is the perfect exercise companion – it has up to two-day battery life*, which will see you through many a training session. It also has outstanding waterproof design** so if it starts chucking it down mid-run, who cares? Like you, the Xperia™ Z3’s camera won’t be stopped by a little rain – and its camera won’t be defeated by adverse conditions either. Even in low light, it takes brilliantly detailed photos.

Having said that, with the SmartWatch 3 you can have the freedom to leave your phone behind if that’s what you want to do. The SmartWatch 3’s stand-alone functionality means you still have all the features you need right on your wrist. It can play your music, help map your routes and track every detail of your workout. Apps designed specifically for it such as iFit let you see real-time stats as you’re creating them.

Holding SmartWear together is Sony’s Lifelog app, a hub for recording all your activities to analyse, compare with friends, and plan future sessions. There’s nothing better for helping you stick to a training plan than seeing your progress clearly marked out ahead of you. Not only can Sony’s SmartWear help prepare you for Tough Mudder and its obstacles, it can also be a tool to help develop a fitter, healthier you.

You can pick up the new Xperia™ Z3+ at Carphone Warehouse now

*Usage conditions apply. More info

**Waterproof to a depth of 1.5m for 30 minutes. No sea water or salt-water pools. Abuse and improper use will invalidate warranty. More info

Marathons are old hat. Sure, they’re a great test of endurance, but endlessly pounding the pavement doesn’t spike your adrenaline in the same way that freezing cold ice, electricity and fire most will. If you want to take on a true fitness challenge that’ll test your upper and lower-body strength, your endurance and – most importantly – your mental grit, there’s nothing quite like a mud-splattered 18-20km Tough Mudder obstacle course.

And with the assistance of Sony’s latest SmartWear devices, SmartWatch 3 and SmartBand Talk, you’ll be able to monitor your progress properly and with ease. Pairing with Xperia™ Z3 and SmartWatch 3 allow you to sync your music, notifications and messages – and, more importantly, show how far you’ve come via Sony’s Lifelog app.

Will you have to train hard to complete a Tough Mudder? Yes. Will you need to go all-out Rocky and quit your job to train full-time in a wintry Siberian barn? Absolutely not. In fact, you can find all the information you need to help prepare for a Tough Mudder on the Men’s Fitness Fit Tech Channel, including training plans, nutrition advice and kit reviews.

If it wasn’t tough, everyone would do it, but it’s the toughness – along with the obstacles, the camaraderie and the celebratory beer at the finish line – that makes Tough Mudder such a great experience. So get involved here. The only thing stopping you is you.

Tough Tech

SmartWatch 3 and SmartBand Talk from Sony are the perfect fitness tech accessories for a Tough Mudder

If you want to get the most out of your training, being able to access accurate data from your sessions is a must. Enter SmartWatch 3 and SmartBand Talk from Sony. SmartWatch 3 is powered by Android Wear, and gives useful information at a glance and responds to your voice. It feeds relevant and specific information as you move.

When you’re training you can track your activity and movements, as well as sync with Sony’s Lifelog app afterwards. SmartWatch 3 uses fitness apps to display how many calories you’ve burned, and how much progress you’ve made with each activity. SmartBand Talk, meanwhile, is equipped with a built-in accelerometer and an altimeter sensor to track how far you’ve run, which is also fed back to you via Lifelog. These accessories are ideal for giving you more insight into how you live, train and maintain your fitness, especially when preparing for a gruelling Tough Mudder.

SPECIFICATIONS

Model SmartWatch 3 SWR50

Price - £189.99

Weight - 45g

Display - 1.6in (40.6mm) 320x320dpi

Battery - 420 Ma battery (up to two days’ usage)

Waterproof depth - 1.5m IP68 rated

Controls - Voice, tap and gesture input, microphone, on/off/wale up key

Requirements - Android™ 4.3, Android Wear Connectors Bluetooth® 4.0, NFCm Micro USB

Colours - Black, white (yellow, brown and steel straps also available)

You can pick up the new Xperia™ Z3+ at Carphone Warehouse now

Don’t just finish the race – dominate it. This plan, designed by Brian ‘Harry’ Callaghan, an instructor for outdoor fitness provider British Military Fitness (BMF), will get you ready to take on virtually anything – including 20km of obstacle-packed hell.

‘Your training has to be as diverse as the obstacles,’ says Callaghan. ‘You should sprint to prepare for steep ramps, perform longer runs to keep you going during plods between features and do total-body resistance work to build the strength to pull yourself over walls. Train at a high intensity to get used to maintaining a high heart rate in case you need a few attempts to get past a feature.’

To keep your preparation on track, you should record your training runs and workouts. You can accurately track your runs using SmartWatch 3 from Sony, now on the improved Android Wear platform, which includes a reliable GPS tracker so you don’t have to risk lugging your smartphone around. You can sync it with leading running apps such as iFit to review your performance, log your progress and figure out where you could pick up the pace. It also has an impressive IP68 waterproof rating, which basically means if you were to be jogging past a freezing cold pond and want to simulate Tough Mudder’s notorious ‘Arctic Enema’ ice bath you could take a plunge without harm – to the watch, that is; we can’t be held responsible for the fate of your other prized possessions.*

SmartWatch 3 gives useful information at a glance and responds to your voice. It feeds relevant and specific information as you move. When you’re training you can track your activity and movements, as well as sync with Sony’s Lifelog app afterwards. SmartWatch 3 uses fitness apps to display how many calories you’ve burned, and how much progress you’ve made with each activity.

If you follow the workout below to the letter, your scores will be off the charts. Get your body used to a high daily workload and you’ll take the 20km of the Tough Mudder course in your stride.

*SmartWatch 3 is rated waterproof up to 1.5 metres for no longer than 30 minutes

THE WORKOUT 

This eight-week plan will get the distance in your legs to handle the 20km of the Tough Mudder course, while developing the full-body strength and conditioning to avoid injury and handle any obstacle the race throws in your way. Ideally, your week breaks down like this: 

Monday is a middle distance run.

Tuesday is a conditioning workout.

Wednesday is a faster interval run.

Thursday is a different conditioning workout.

Friday is a rest day – relief.

Saturday is longer run at first, then more fast intervals.

Sunday – double relief – is another rest day.

Each week the amount of work increases to ensure progression. There’s no kit required (apart from the tech you use to record your progress). In the final week, strip the workload right back so you’re fresh for the race itself. Good luck.

WEEK 1

Monday: Run 5km

Tuesday: Conditioning workout 1. Sets 2 Rest 90sec

Wednesday: Interval run 1.6km. Sets 3 Rest 2min

Thursday: Conditioning workout 2

Friday: Rest

Saturday: Run 7km

Sunday: Rest

WEEK 2

Monday: Run 7km

Tuesday: Conditioning workout 1. Sets 2 Rest 60sec

Wednesday: Interval run 1.6km. Sets 3 Rest 90sec

Thursday: Conditioning workout 2

Friday: Rest

Saturday: Run 7.5km

Sunday: Rest

WEEK 3

Monday: Run 8km

Tuesday: Conditioning workout 1. Sets 3 Rest 90sec

Wednesday: Interval run 1.6km. Sets 4 Rest 2min

Thursday: Conditioning workout 2

Friday: Rest

Saturday: Run 8km

Sunday: Rest

WEEK 4

Monday: Run 10km

Tuesday: Conditioning workout 1. Sets 3 Rest 60sec

Wednesday: Interval run 1.6km. Sets 4 Rest 90sec

Thursday: Conditioning workout 2

Friday: Rest

Saturday: Run 8.5km

Sunday: Rest

WEEK 5

Monday: Run 9km

Tuesday: Conditioning workout 1. Sets 4 Rest 60sec

Wednesday: Interval run 1.6km. Sets 3 Rest 60sec. Then run 3km.

Thursday: Conditioning workout 2

Friday: Rest

Saturday: Run 1.6km faster than on Wednesday. Then running conditioning circuit. Sets 4 Rest 2min

Sunday: Rest

WEEK 6

Monday: Run 12km

Tuesday: Conditioning workout 1. Sets 4 Rest 30sec

Wednesday: Interval run 1.6km. Sets 4 Rest 60sec. Then run 3km.

Thursday: Conditioning workout 2

Friday: Rest

Saturday: Run 1.6km faster than on Wednesday. Then running conditioning circuit. Sets 5 Rest 2min

Sunday: Rest

WEEK 7

Monday: Run 14.5km

Tuesday: Conditioning workout 1. Sets 4 Rest 0sec

Wednesday: Interval run 1.6km. Sets 5 Rest 60sec. Then run 3km.

Thursday: Conditioning workout 2

Friday: Rest

Saturday: Run 1.6km faster than on Wednesday. Then running conditioning circuit. Sets 6 Rest 2min

Sunday: Rest

WEEK 8

Monday: Run 16km

Tuesday: Rest

Wednesday: Interval run 1.6km. Sets 3 Rest 60sec. Then run 3km.

Thursday: Rest

Friday: Rest

Saturday: RACE DAY

Sunday: Rest

CONDITIONING WORKOUTS

Ideally, find a park or field with hills you can test yourself against. You’ll start by just doing circuit 1 and circuit 2 in the first four weeks. In weeks five to seven, add the running conditioning circuit. Form guides for the moves are below.

CONDITIONING CIRCUIT 1

15 burpees

10 press-ups

5 jump squats

Fast bear crawl to top of hill

Fast crab walk to bottom of hill

Fast bear crawl to top of hill

20 jump lunges (each leg)

Sprint to bottom

CONDITIONING CIRCUIT 2

Part 1 (perform once in weeks one to four, twice in weeks five to seven)

5 x 100m sprints, 30sec recovery between sprints, 2min rest after all five

Part 2 (perform twice in weeks one to three, three times in weeks four to seven)

50m backwards run up a hill

Crab walk down the hill, 90sec rest

Repeat the circuit four more times before taking a 2min rest

Part 3 (perform once in weeks one to seven)

30sec squats (full depth)

30sec one-leg squats

30sec squat holds (thighs parallel to the floor, 5sec hold at bottom of move)

30sec shallow squats (thighs 45° to the floor)

30sec jump squats (full depth)

RUNNING CONDITIONING CIRCUIT

20 burpees

30sec bear crawl to top of hill

30sec press-ups

30sec crab walk to bottom of hill

30sec jump squats

30sec high-knee sprinting on the spot

CONDITIONING MOVES

Burpee

Get into a press-up position. Bring your legs in, stand and jump, then crouch and kick your legs back to return to the start.

Jump squat

Stand with your feet shoulder-width apart. Squat until your thighs are parallel to the floor. Push your feet into the ground and jump.

Bear crawl

Fall forwards so you’re walking on your hands and feet (not hands and knees). Crawl as fast as you can.

Crab walk

Sit on the floor and place your hands flat on the ground behind you. Lift your body off the floor and walk forwards.

One-leg squat

Stand tall with your arms straight out in front. Lift one foot off the floor and squat as far as you can.

High-knee sprint

Run on the spot, moving your legs as fast as you can and lifting your knees as high as you can.

Find out more about XperiaZ3 from Sony and its benefits for your Tough Mudder preparations. 

Maybe you’re bored of pounding out 10Ks and marathons on flat roads. Maybe you’ve seen photos on Facebook of finish-line friends in orange headbands looking like they’re having a better time than you can remember having. Or maybe you just like the idea of a free beer. These are all fine reasons for signing up to do a Tough Mudder, a team-oriented event with unique atmosphere of camaraderie and exhilarating masochism, built from an obstacle course designed to push you to your physical and mental limits. You want in? Here’s a look at what you need to know before you get started.

You don't want to do it alone

According to Tough Mudder’s John Fidoe, 90% of people who sign up do so as part of a team. Why? Partly because, unlike traditional running events, Tough Mudder is about helping others to overcome a challenge rather than zeroing in on a PB. ‘It’s not about your time,’ Fidoe says. ‘It’s about your fellow Mudders.’ But it’s also because a bit of help comes in very handy when you need a boost over an inverted wall twice your size, a word of encouragement before sliding through a ring of fire, or just someone to pick you up out of the mud (again). Office teams are popular, and if you’re struggling for numbers the official forums are full of lost Mudders looking for a home.

You're going to get muddy

You knew this, right? At least you did if you’ve looked at the obstacle line-up for 2015, which includes crawling, wading and falling into various pits and pools of mud, muddy water, and even muddier water. This means it’s worth doing some acclimatisation training, especially if you expect low temperatures on event day, or at the very least dousing yourself pre-race so the issue’s settled nice and early.

Wear the right gear

What you wear can help you deal with all that mud and water. Obstacle race and outdoor trainer Michael Cohen advises wearing thin, quick-drying neoprene rather than material that’ll get heavier as you get wetter, and it’s a good idea to sort out gloves and some trail running shoes (or, if you’re on a budget, trainers you’re either happy to say goodbye to or think could survive the washing machine). You can expect to be crawling through tunnels or over concrete so elbow and knee protectors can be a good idea, if you’ve any interest in keeping your skin on.

Train your whole body

Tough Mudder isn’t especially dangerous, but it does work your body in ways that, say, a marathon never will, thanks to its combinations of climbing, crawling and carrying. To reduce injuries and get around faster, Cohen recommends training that’s focused on the upper body and quads – the two areas obstacles burn the quickest – and plenty of balance and stability work. ‘The beauty of obstacle racing is you start to develop your body in a very different way,’ Cohen says. Our 8 week Tough Mudder training plan will help you get around in one piece - but don't forget to work on your mental game too.

Learn how to fall

Even with the right shoes, the right training and the right team-mates, Cohen insists that ‘everyone, at some point, will fall’. And if your aim is to get back up again it’s a good idea to learn how to do it properly – up the arm and across the shoulders rather than down the spine. Basically, practise breakfalls, which ‘reduce the incidence of spinal injury and stops your head coming into contact with the ground’. Head. Ground. Bad. Practise. OK?

Don’t forget the cardio

While making sure you’re mentally prepared to be frozen and electrocuted and physically ready to haul yourself up towering walls and mudbanks, don’t forget that running between the headline obstacles is still a thing. Tough Mudder courses are between 16 and 20 kilometres long, and though walking isn’t unusual or frowned upon, making sure your legs can carry you to the finish is a very sensible idea.

Prep for specific obstacles

If there’s something in the obstacle line-up you know you’re going to struggle with – a climb, a lift, a jump, whatever – then gear your training towards it to get yourself ready both physically and mentally. After all, everything is less daunting once you’ve given it a go. If you’re not sure what you’ll struggle with then perhaps take Cohen’s advice for all-round readiness: climb a rope. ‘It does your forearms, biceps, triceps, lats, trapezius, deltoids. It’s a brilliant, brilliant exercise.’ Oh – and remember not to worry too much. The point is to finish, so if there’s something you really can’t do – skip it. Don't forget to check out our Tough Mudder obstacle tips to find out the best way to approach some of the more intimidating challenges.

Find out more about XperiaZ3 from Sony and its benefits for your Tough Mudder preparations. 

You’ve probably heard horror stories (or rousing war stories, depending on how robust your mates are) of some of Tough Mudder’s more infamous obstacles. Don’t worry, though – we’ve found two men with the knowhow to give you a helping hand. World’s Toughest Mudder veteran Ben Kirkup shares technique tips for each obstacle, while Virgin Active UK’s national head of fitness James Trevorrow recommends the exercises that will ensure your fitness doesn’t let you down.

Tough Mudder veteran? Check out two of the new obstacles for 2015, The Birth Canal and The Liberator.

Hero Walls

A longstanding Tough Mudder tradition, these 3m-high walls test upper-body strength and teamwork. If you’re taller than average or have an impressive vertical leap you might be able to reach the top by yourself and use brute force to get over; for the rest of us a helping hand is the only way. ‘Help your team-mates over the walls by interlacing your fingers and letting them step into your hands while they pull themselves over the obstacle,’ says Kirkup.

Trevorrow’s suggested exercise: Pull-up Sets 3
Reps 6
Rest 2min

Island Hopping

Like something from Takeshi’s Castle or Total Wipeout, this slippery water obstacle is mostly about watching other Mudders get an unceremonious drenching. It’s not impossible to get over without taking a dunking – you’ll just need balance and agility. ‘The key is to think like a cat,’ says Kirkup. ‘But if you find it difficult to get in a feline frame of mind, the best practical tip is to take just two small steps on each island. Any more and you’ll sink.’

Trevorrow’s suggested exercise: Jump squat Sets 5
Reps 10
Rest 1min

Balls to the Wall

Remember climbing ropes in PE as a kid? Well, add to that a tonne of mud and a crowd of people jostling behind you, and hauling yourself up a 3.5m rope suddendly sounds pretty daunting. But master the technique and it becomes less so – plus you’ll keep your most vulnerable parts out of danger. ‘The secret weapon for this obstacle is a pair of fingerless gloves,’ says Kirkup. ‘If you don’t have any just wipe your muddy paws off on a friend or a well-chosen stranger.’

Trevorrow’s suggested exercise: Towel pull-up Sets 3
Reps 5
Rest 90sec

Boa Constrictor

A claustrophobic’s nightmare, this requires you to crawl down a series of muddy pipes then up a slippery slope to freedom. Keep as flat as you possibly can and just ignore the barbed wire ceiling. Simple. ‘The stronger your core is, the easier this obstacle will be,’ says Kirkup. ‘Keep your head down and propel yourself forwards with arms and legs simultaneously. If you’re really lucky someone might help you at the end.’

Trevorrow’s suggested exercise: Plank Sets 8
Time 30sec
Rest 10sec

Everest 2.0

Usually positioned towards the end to test your failing strength, this Tough Mudder classic is back and it’s harder than ever. You’re going to need a little help from your friends to scale Everest 2.0, a slightly inverted half pipe with water flowing down it. ‘If you want to scale Everest 2.0 solo, approach it at full pelt and angle your torso forward at the top to hook your body over the precipice,’ says Kirkup. ‘If that doesn’t work, brush yourself off, admit defeat and get a fellow Mudder to reach down and help you with the final bit.’

Trevorrow’s suggested exercise: Lunge Sets 4
Reps 20 each side
Rest 1min

Funky Monkey 2.0

Take monkey bars and multiply their difficulty by a factor of five. Funky Monkey 2.0 has slippery rungs over a muddy pool, followed by a trapeze bar that you use to swing onto a pipe you’ll need to shimmy down hand-over-hand. ‘Wearing gloves or using Liquid Grip will help keep your hands from slipping,’ says Kirkup. ‘But it’s determination and upper-body strength that will get you from one end to the other without taking a muddy dip.’

Trevorrow’s suggested exercise: Chin-up Sets 3
Reps 6
Rest 2min

Arctic Enema 2.0

A chilling update to Tough Mudder’s signature ice bath obstacle, Arctic Enema 2.0 forces you down a short slide, under a fence and into freezing cold water. Once submerged, you need to boost yourself over a wood partition before escaping the icy temperature. ‘The only way you can try to prepare for the way this suddenly takes your breath away is to get used to immersing yourself in freezing water,’ says Kirkup. ‘And the last thing you want to do is hesitate. Just take a deep breath, go down the slide and don’t stop moving until you’re out the other side.’

Trevorrow’s suggested exercise: Cold shower Sets 3
Time 30sec
Rest 1min

Hold Your Wood 2.0

You’ll need at least four other lumberjack-looking people to help you lug these massive logs over, under and through walls. ‘This one can be a logistical nightmare, so think how you’re going to get the log to through as you approach each mini-obstacle,’ says Kirkup. ‘This is another challenge where gloves are a godsend.’

Trevorrow’s suggested exercise: Barbell thruster Sets 3
Reps 15
Rest 3min

Pyramid Scheme

This is similar to Everest 2.0 in that you’ll probably need the help of your team-mates to scale it. Form a human pyramid to get over it and, if you want your team to stay together until the finish line, be careful which body part you step on. ‘Bigger people should go at the base of your human pyramid with lighter ones using their shoulders to climb,’ says Kirkup. ‘Then, two at a time, the people at the top can pull up the foundations.’

Trevorrow’s suggested exercise: Handstand press-up Sets 3
Reps 6
Rest 1min

Read our complete guide to Tough Mudder for more advice on making it through the race with a respectable time.

Find out more about XperiaZ3 from Sony and its benefits for your Tough Mudder preparations. 

Whether you did it because you were in a self-improving mood or borne along on a wave of confidence from your team-mates, signing up to a Tough Mudder is the easy part. Now the initial buzz has worn off, it might have occurred to you that now you’ve got to actually run the damn thing. Mercifully, though, the prep doesn’t have to be as pain-filled as the race itself. By harnessing the latest research into willpower and habit formation, you can make training easy – even if the race won’t be. Here’s how to get it done.

1 Form good habits

A study published by Duke University in the US found that 40% of participants’ daily actions weren’t the result of conscious decisions, but ingrained behaviours – so you need better habits, not more self-discipline. The secret? Start small. ‘Make behavioural changes tiny,’ says Stanford University’s Dr BJ Fogg (tinyhabits.com). ‘Begin a running habit by putting your trainers on at the start of every lunch break. Then move on to running up one street and gradually begin to go further. Your run will quickly become absorbed into your daily routine.’ Follow our 8 week Tough Mudder training plan to get you in the right habits ahead of the race.

2 Don’t rely on willpower alone

In studies, test subjects forced to resist biscuits do worse on geometry problems. The lesson? Willpower, like a muscle, becomes fatigued from overuse, so stack your tougher workouts so they’re before lunch or early in the week. The bonus: by exercising your willpower daily – via training, say – you’ll build more reserves for the tougher stuff like the Arctic Enema 2.0. 

3 Remember the magic number

It’s 66 – according to University College London, the time it takes to make a new habit automatic. The odd slip-up won’t hurt – so keep plugging away, and remember that’ll it’ll all be easier in a couple of months. If you’re struggling to make it to the magic 66-day mark, get help with motivation from the Smartwatch 3 by Sony, which has an activity tracker to record your daily totals so you can see if you’re slipping, and can be synched with Sony’s Lifelog app to allow you to set goals.

4 Focus on the positives

According to research from Utrecht University in the Netherlands, focusing on what you aren’t going to do can lead to a ‘behavioural ironic rebound’ – or, in plain English, if you plan to stop drinking beer, you’ll drink more beer. Instead of negatives, focus on positives – such as resolving to get regular training sessions in and drinking lots of water.

5 Reprogramme your brain

Use If >Then patterns to stop your brain having a chance to flirt with temptations. Set up cues to prompt planned behaviour. For example: ‘IF I feel too tired to train before work, THEN I will train after work.’ The bonus: conserving willpower in this way means you’ll have more left over for other things.

6 Enlist help

Partnering up will boost the chances of sticking to your resolutions, according to research from the University of Leeds. When groups were told to make If >Then plans with and without the help of friends, those who used a support group were more successful. Even better, enlist the help of technology: SmartWatch 3 from Sony has a built-in GPS to track your runs for you and it can be paired with Sony’s Lifelog app to help with goal-setting, especially with its notifications and stopwatch.

7 Avoid weak temptations

In a study published in the European Journal Of Social Psychology, ‘weak’ temptations were found to be more likely to lead dieters astray than strong ones. Translation: you know a trip to Vegas is bad, but it’s ditching that one post-work training session for a beer that’s more likely to derail your programme.

8 Exaggerate the challenge

In studies from the University of Texas, volunteers who overestimated the calories in biscuits or the likely length of a party were more likely to stick to their new cake-and-party-avoiding regimes. What’s more, they were more likely to exaggerate the threat in the first place if they had prompts on hand reminding them of their goals. You can easily apply this to the Tough Mudder: it’s not just an obstacle course race, it’s your Everest.

9 Don’t focus on shame

Don’t think about how ashamed you’ll be if you can’t finish or turn up in bad shape – focus on the pride you’ll feel if you cross the finish line triumphant and caked in mud. In studies at the USC Marshall School of Business, volunteers who focused on the pride they’d feel from sticking to resolutions reported much less desire to eat slabs of cake.

10 Commit yourself

Use what psychologists call ‘precommitment’ – tell friends your intentions and input your goals into Sony’s Lifelog app and get them to help. And up the ante – when psychologist Dean Karlan committed to losing 17kg, he told a colleague he’d give up half his earnings if he failed. He’s now founded stickk.com, which you can use to donate money to charity if you don’t stick to your plans.

Read our complete guide to Tough Mudder for more practical tips for getting through the race.

Find out more about XperiaZ3 from Sony and its benefits for your Tough Mudder preparations. 

inov-8 athlete Jonathan Albon is the world’s number-one obstacle racer after beating out the competition at the Spartan Race World Championship. Jonathan became victorious after battling it out over 12 brutal miles of hills, mud and water, rope climbs, barbed wire crawls and fire pits with some of the fittest athletes on the planet.

Click here to read the top 10 obstacle course race tips from Jonathan Albon

Jonathan has won countless obstacle course events as well as fell, mountain trail and ultra running races but this was his first attempt at the Spartan Race World Championship – it’s the sport’s biggest day of the year. He crossed the finish line in Vermont in a time of 3hrs 23mins and 15secs, covered in mud and bruises but far ahead of runner-up Ryan Atkins from Canada and third place fellow inov-8 athlete Cody Moat, who is from the US.

Jonathan said he was really happy with how the race went and that ‘it was an honour to compete alongside’ the best in the sport – it was no mean feat though and he had to push himself ‘to the limit’ to get across the finish line first.

Obstacle racing has become widely popular in the UK in recent years and there are now hundreds of races to compete at. Carl Wibberley, editor of UK magazine Obstacle Race, was thrilled for Jonathan and commented that, ‘we have so much talent in the UK and now we are starting to see it shine on the international stage against athletes from obstacle race powerhouse countries who have previously dominated the sport.’

In September 2014, Jonathan Albon of the Inov-8 OCR UK racing team won the Spartan Race world championship, the biggest date in the obstacle course race calendar, going from the UK’s stand-out competitor to the best in the world – no small feat. Before he reached the starting line, he spoke to Coach’s sister title, Men’s Fitness, about how he prepared for the contest.

While Albon was facing off against the world’s best over 12 brutal miles of hills, mud and water, rope climbs, barbed wire crawls and fire pits in the US, his advice still applies if you’ve signed up for a Spartan Race in the UK, be it the 5K, 15-obstacle Spartan sprint or 20K, 25-obstacle Spartan Beast. (If you’ve signed up for the Spartan Junior, good on you kiddo, but this advice isn’t really for you – don’t aim for running 350km a month under any circumstances.)

Below, Albon recommends focusing your preparatory workouts on running – getting muddy to recreate the circumstances on race day – and cross-training, researching how to tackle the obstacles you face, investing in the right shoes and a pair of neoprene gloves, eating right before and during the race, as well as making the Spartan Race a social, fun event. Amen.

1. Operate Outside Your Comfort Zone

Obstacle course races are designed to take you out of your comfort zone. You will likely get wet, have grit in your shoes, get scratched or stung and have to carry something heavy. It will hurt. You can prepare yourself by incorporating some of these elements into your training. Get off-road, get dirty and push yourself.

2. Run. A Lot

Most obstacle race courses in the UK are probably about 80% running and 20% obstacles. This means that in order to have a shot at completing or setting a fast time, you need to be able to run. There are many fancy training schedules you can follow but the simplest way to get better at running is just to do more of it. Run hard, long and include hills. I’ve worked hard at my running and am now doing around 350km per month.

RECOMMENDED: 50 Running Tips

3. Get into Circuit Training

You don’t just need to be good at running; you need to be strong too. For obstacle course racing this doesn’t mean you need to be able to squat two times your body weight or bench press a small car! The best exercises revolve around you moving your bodyweight, as you will do during a race. So, hit the press-ups, pull-ups, squats, burpees, planks and sit-ups. Do them one after another as part of a circuit training session. I also do a lot of functional fitness training.

4. Work on Your Technique

There are many types of obstacles, such as monkey bars and wall climbs. Learning the correct technique to negotiate them will save you time and energy on race day, plus reduce the risk of injury. Watch the many technique videos online then, if possible, get out and practise on specialist training courses.

5. Live Healthily

Being healthy is always going to benefit you in any sporting pursuit. Eat well, get lots of sleep and stay active – obstacle racing is tough enough without making it even harder on your body!

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6. Wear the Right Shoes

In the run-up to competing in my first obstacle course race in 2009 I bought a pair of Inov-8 X-talon 212 trainers. On race day I felt as if I was cheating! The aggressive cleats on the outsole gave me the grip to fly up and down steep hills and skip over thick mud, while others around me floundered. Five years on they are still my favourite shoe and the ones I wear at the world championship.

7. Gloves

Taking care of your hands on race day is imperative. Gloves are a good idea if there will be any rope work because they will help prevent burns. In the cold, neoprene gloves can make a massive difference. You can have the strongest grip in the world but once your hands get cold they’re useless.

8. Get Your Race Nutrition Right

This can make or break a race. Fuelling your body with what it needs is crucial, especially in longer races. Eating energy gels is a great way to do this. Make sure you try them in training so you know which ones you get on with best.

9. Make it Social

The UK-based team I am part of, Inov-8 OCR, is a racing team but we’re also a group of friends. Teaming up to train or race boosts motivation and makes the experience a hell of a lot more fun. I also use the fitness app Strava to track my training and that of my friends and other racers online.

10. Have Fun!

Make both training and racing fun. If it’s fun you will do more of it and therefore improve. Sport is supposed to be fun, and that applies especially to obstacle racing, so enjoy the experience and never give up.

RECOMMENDED: Tough Mudder Training Plans