TO GET TO THE FINISH LINE SAFELY, BE SURE TO FOLLOW THESE 10 TIPS:
1. Train Appropriately
Proper training is key to injury prevention. Remember that you’ll be covering 16km and 20 obstacles for a Tough Mudder, and 8km and 10 obstacles for a Tough Mudder Half in one day. The course will test not just strength, but also stamina, agility, teamwork and mental grit. For training recommendations, visit www.toughmudder.co.za/training/ If you have any existing injuries or known medical conditions, consult with your doctor before you begin training.
2. Prepare for the Weather
HEAT Apply waterproof sunscreen to all exposed areas. Consider wearing a hat and sunglasses for additional sun protection. If you feel overheated or dizzy, take a break; if the feeling does not pass, seek medical attention.
COLD Make a plan to have warm, dry clothing ready to change into as soon as you cross the finish line. You can either use the on-site bag check or have a friend or family member meet you afterward. If you experience confusion or uncontrollable shivering, seek medical attention – these may be signs of hypothermia.
No matter the weather, be sure to hydrate not only on event day, but during the days leading up to it as well.
4. Arrive Healthy
If you are sick on event day or in the days leading up to it, do not participate. Your illness may be contagious and may put other participants at risk.
5. Dress for Success
Wear wicking fabrics that will dry quickly. Before the event, be sure to test out all clothing and gear you plan to use during the event. Event day is not the time to try out anything new.
6. Warm Up
Be sure to arrive at the on-site Warm-Up Zone 15 minutes before your assigned start time. Our trainers will take you through a variety of exercises to ensure you’re properly warmed up before you tackle the course.
7. Practice Water Safety
If you are not a strong swimmer, do not attempt any water obstacles. There are clearly marked bypass lanes, and there is no penalty for skipping an obstacle. Never jump or dive into water pits headfirst. Flips off of obstacles are also prohibited. Keep your mouth closed whenever entering water or mud.
8. Stay Alert
A color-coded Event Alert System is used on site to alert all participants to course conditions throughout the event. As weather conditions and other variables change, you will be updated by colored flags set throughout the event site.
9. Know Your Limits
Do not attempt any obstacles you are not comfortable with. All obstacles are optional, and the most important thing is to get to the finish line safely.
10. Listen to Your Body
If you are feeling unwell during the event, take a break until you feel ready to continue. Remember that Tough Mudder events are not races, but challenges.If you continue to feel unwell, contact a medic. Medics are stationed at each obstacle, and you can also flag one on course by forming an X above your head with your arms.