Tough Mudder Two Week Checklist - How to Prepare

So you totally forgot about it and you’ve been putting off training, and now it is here. Or maybe you’ve been training and want to know what to do in the weeks leading up to Tough Mudder .

Two weeks is not enough time to get in any kind of noticeably better shape. What you’ll want to be doing is maintaining the shape you are in and get your body and your gear prepared.

Here are some things for your checklist:

Test & Check Your Gear

I’ve put together a list of Tough Mudder Gear Recommendations to go off of if you don’t know what to wear. If you just want to wing it, here is a list of things not to wear. You’ll want tight fitting, clothing and shoes. Nothing cotton or that otherwise holds water. It should be something you’ve worked out in several times before. If you’re going in a costume don’t for get to bring it.

Your shoes should be well worn in and remember they’ll be thoroughly thrashed at the end of the day. Make sure you can lace them up tight and are comfortable running 5 miles in them. You have been running right?

Your gear checklist should include:

  • Shoes
  • Socks
  • Underware
  • Shirt
  • Shorts
  • Paperwork

Depending on the weather you may opt to bring two sets of clothing. The difference between running Tough Mudder in 70 degree weather and 30 degree weather is pretty extreme and yes you’ll be moving the whole time but cold weather can really effect you, or if you’re wearing cold weather gear on a hot day you’ll be hurting just the same.

Make sure all your paperwork is in order and printed out ahead of time.

Of course there are some nice to have items as well.

Pre Race: Some things you might want to consider are sunscreen, a piece of fruit to eat as you’re signing in, tape for your shoes and so on. You won’t need food or water for during the actual event.

Post Race: A change of clothes and shoes, a towel, a garbage bag to put your muddy clothes in are all great for after the race.

Consistent Diet

Two weeks before the event isn’t time to do anything crazy with your diet. I’m on the paleo diet so I don’t do anything out of the ordinary before Tough Mudder. Just eat as usual.

For more extreme endurance athletes they’ll definitely change up their diet with more carbs the week before the event but for something this short, don’t bother.

Workouts & Training

If you don’t think you’re in shape yet, now isn’t the time to try. You’re more inclined to get injured so just take it easy. Don’t do anything stupid at this point with the event so close. Tough Mudder isn’t exactly cheap and you don’t want to be the guy sitting on the sidelines watching while your team competes because you went nuts at the gym the week before. 

You can work out at medium intensity up until a week or so before the event. I would take 2-3 days off before the event. So that your body is fully recovered and ready to go.

Here is our Tough Mudder Training Section »


Some people might not consider this but even small shifts in the weather can really change the way the event turns out. On real cold days hypothermia is a real serious threat. At the same time, a hot day can have it’s own challenged. If you are doing Tough Mudder in an area where the weather can change dramatically, you want to have two sets of clothes. Maybe three if you think the weather may be somewhere in the middle.