Today I completed my first run of the year and my first bout of running since injury 5 months ago. Starting slow, and to be frank, in the shittiest conditions underfoot I've found. 14km of mud. Literally the entire route. This is what it looked like for me.
Mud has considerable benefits when it comes to training as I'll go into.
The advantages of mud training
It slows you down - Coming back from complex ankle and tendon damage, people can push a little bit to fast, for too long, too early. Mud is the great leveller. You can't really run in it when it's like this. Time means nothing here... it's all about the finish!
It works muscles you never knew you had - Any ultra challenge, hiking or running, requires huge amounts of stability. The terrain is unpredicatble and when you start to get tired your risk of injury increases hugely as your form falls apart (it's known as the 'ultra shuffle'). I have yet to find a surface that works your smaller stabilising muscles, tendons and ligaments the way mud does. Strength is hugely important. Especially when you have to carry my kind of weight around.
It burns a shit-ton of calories - This session burned 2500 calories alone!
It prepares you for the worst terrain - I have 10km of shingle beach after 80Km on my challenge route. There is nothing better to prepare for that (outside of a shingle beach of course) than long stretches of thick mud to move across.
It builds resilience - like nothing else. The only way to prepare mentally for misery, tiredness, frustration and pain is to go there. Each mud run gradually builds you into a relentless Terminator, mentally.
What to remember
Take it easy - It is treacherous out there. Very easy to roll or break an ankle or twist a knee
Go prepared - This is time you test your wet weather gear, waterproof running shoes, gaiters, socks, leggings, jacket, layers, etc. Weather can change dramatically over 1-2days in some locations, therefore you need to know that your gear is going to hold out if you are stuck in the middle of nowhere when injured. Also let people know your route.
You will swear, a lot - It's not much fun in the mud. I've found the best approach is to be very stoic in it and swear until your heart's content. Nobody else is crazy enough to be out on this type of trail in the rain so scream it to high heaven. It helps!!
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