RUNNING THROUGH MUD

By Simon James from Run The Wild

When you are considering whether you should take a snorkel with you on a run, you know it's wet out there! Given that mud can be all but unavoidable on trail runs, we've put together some top tips to help you tackle it.

When it comes to trail running, the grip on your shoes can make or break your run - especially when you're slogging through mud or tackling technical terrain. The right tread pattern, lug depth, and rubber compound all play a critical role in keeping you upright and moving forward, rather than sliding backwards.

• Trail running shoes are specifically designed to handle unstable, unpredictable surfaces, unlike road shoes which focus on smooth pavement. 
• The tread pattern and lug depth directly impact your traction, stability, and confidence on the trail.
• Mud, loose gravel, rocks, and roots all demand different types of grip - there’s no one-size-fits-all solution.

• Lug Depth:
  • Deep lugs (around 1cm) are ideal for muddy, slippery conditions. They dig into soft ground, providing crucial traction and helping to shed mud with each step.
  • Shallower lugs (3-5mm) work better on hard-packed trails, dry dirt, or mixed terrain where excessive grip can actually slow you down.
• Rubber Compounds:
  • Softer rubber offers better grip on wet rocks and roots but may wear down faster.
  • Firmer rubber tends to be more durable and is suitable for dry, rocky trails.
• Grip Patterns:
  • Aggressive, spaced-out lugs help prevent mud from clogging the sole, maintaining traction in sloppy conditions.
  • Tighter, less aggressive patterns are best for dry, compact surfaces or when you’re mixing road and trail.

• For Muddy Trails:
  • Look for shoes with deep, widely spaced lugs (around 1cm).
  • A flexible sole helps the shoe bend as you move, allowing mud to shed off and preventing “mud on mud” slippage.
• For Rocky or Technical Terrain:
  • Opt for a robust tread with multidirectional lugs for grip on ascents and descents.
  • Consider shoes with reinforced toe protection and a durable outsole.
• For Mixed or Hard-Packed Trails:
  • Moderate lug depth (3-5mm) offers a balance between grip and efficiency.
  • Road-to-trail shoes often have less aggressive tread and are suitable for runners who split time between pavement and dirt. 

Choosing whether to wear Gore-Tex or other waterproof trail shoes is a common dilemma for runners who regularly face wet and muddy conditions. The answer isn’t straightforward - it depends on the type of terrain and the kind of wet you expect to encounter.

• Gore-Tex and similar waterproof membranes are designed to keep water out, protecting your feet from rain, puddles, and wet grass.
• These shoes excel in cold, wet weather, keeping your feet warm and dry when splashes and surface water are the main challenges.
• They’re also a good choice if you’re running in snow, on wet grass, or in light rain, where you’re not likely to submerge your feet completely for long periods. 

• If your route consistently involves deep puddles or water crossings, waterproof shoes can actually work against you. Once water gets inside, it struggles to escape, leaving your feet waterlogged for the rest of your run.
• Gore-Tex shoes are typically less breathable, which means your feet can overheat and sweat more, especially in milder temperatures.
• They tend to dry more slowly after being soaked compared to non-waterproof shoes.

• Choose Gore-Tex trail shoes if you’re running in cold, wet weather but not through deep puddles or streams.
• Skip waterproof shoes if your runs involve frequent full submersions - opt for quick-draining shoes and consider waterproof socks for warmth.
• Always clean and dry your shoes after muddy adventures to prolong their life and performance.

Ultimately, the right choice depends on your typical running conditions. For most muddy trail runners, letting your feet get wet and focusing on fast drainage and warmth is the winning strategy.

Moving efficiently through mud is less about brute strength and more about smart, nimble footwork. Think of it as “walking on water” - the less time you spend with your foot planted, the less you’ll sink and the easier your run becomes.

• Don’t commit all your weight to each step. Move quickly from one foot to the next, reducing the time your shoe is in contact with the mud.
• Use mini-steps or a light hop to transition your weight, keeping your momentum forward and minimising the risk of getting stuck.
• Stay relaxed and loose in your upper body, letting your legs do the work as you glide over the surface.

Running through mud isn’t just a challenge - it’s a serious workout for your entire body, especially your core.

• Core Strength: Navigating unstable, slippery terrain forces your core muscles to engage constantly, improving your stability and posture.
• Proprioception: Every step in the mud sharpens your body’s awareness of its position in space, enhancing your balance and coordination.
• Reaction Speed: The unpredictable nature of mud running trains your body to react quickly to slips and slides, building agility and mental sharpness. 

• Mud running is a full-body workout, engaging muscles you might not use on dry, flat trails.
• The constant adjustments required by slippery terrain strengthen your legs, glutes, and stabiliser muscles, reducing injury risk and boosting power.
• Tackling muddy runs builds mental toughness, as you learn to adapt and stay positive in challenging conditions. 

When running through mud, one of the most common mistakes is trying to change both your speed and direction at the same time. This is a recipe for a dramatic slip or wipeout! Mastering muddy terrain means learning when to adjust your pace and when to steer your course - never both at once.

• Mud dramatically reduces traction, so any sudden change in movement increases your risk of losing your footing.
• Attempting to accelerate or decelerate while turning puts extra stress on your shoes’ grip, often resulting in an uncontrolled slide.

• Anticipate Turns: Look ahead and spot upcoming bends or obstacles early. Plan your movement so you can adjust in advance, not at the last second.
• Slow Down Before Turning: Reduce your speed before you reach a corner or need to change direction. This gives your shoes’ lugs the best chance to grip the slippery surface.
• Pick One Adjustment at a Time:
  • If you need to turn, do it at a steady, controlled pace.
  • If you need to speed up or slow down, do so on a straight section, not mid-turn.

• Shorter Strides: Taking smaller steps lowers your center of gravity and keeps your feet under your body, giving you more control and reducing the risk of slipping.
• High Cadence: Quick, light steps (higher cadence) help you react faster to changes in the terrain and maintain better balance.
• Stay Upright: Keep your torso upright and use your arms for balance, especially when maneuvering around muddy corners.

When you’re faced with a daunting puddle or a stretch of deep mud, your instincts might tell you to tiptoe around the edges. But in most cases, the boldest move is also the safest and most effective: just plough straight through!

• Consistency is Key: Keeping your stride and gait as natural as possible helps maintain your balance and stability. Sudden changes in movement or direction can throw you off and increase your risk of slipping.
• Avoid the Edges: The sides of muddy paths or puddles are often the slickest and most unstable. Skirting around the edge not only increases your chances of slipping but can also lead to twisted ankles or unexpected falls.
• Big Splashes, Less Soaking: Running straight through the middle of a puddle creates a splash that actually pushes water away from your foot, helping you stay a little drier—at least for a moment!

• Commit to Your Line: Pick your route and stick to it. Confidence and momentum are your allies when the going gets muddy.
• Keep Moving: Don’t hesitate or slow down too much in the middle of a puddle. The longer you linger, the more likely you are to sink or get stuck.
• Quick Steps: As soon as you hit the water or mud, be ready to move swiftly to your next step. This helps you avoid the “tidal wave” of mud and water that can rush back over your shoes.
• Stay Upright: Keep your body weight centered and your arms out for balance, especially when charging through deeper sections.

• Reduces Injury Risk: By avoiding the unstable edges, you’re less likely to twist an ankle or take a nasty tumble.
• Boosts Confidence: Each time you power through a tough patch, you build mental toughness and trail-running skills that will serve you in every race and adventure.
• It’s Fun! Let’s be honest—splashing through mud is one of the joys of trail running. Embrace the mess and enjoy the ride!

When you’re running through mud, not all puddles and muddy stretches are created equal. Some are shallow and harmless, while others can catch you off guard with unexpected depth or treacherous footing. Being aware of these hidden hazards can help you avoid a soggy misstep or even injury.

• Roadside Puddles:
  • Puddles at the side of roads often look shallow but can be surprisingly deep, sometimes reaching up to your knees.
  • These puddles may have been formed by repeated splashes from vehicles, eroding the ground underneath and creating hidden holes.
  • The water can obscure uneven surfaces, debris, or sharp objects lurking beneath.
• Uneven Bottoms:
  • Even a small puddle can hide an uneven or slippery bottom, increasing your risk of losing your footing.
  • Unexpected dips or rocks can lead to twisted ankles or falls.

• Assess Before You Step:
  • If you can’t see the bottom, slow down and approach with caution.
  • Look for clues such as water color, debris, or the presence of tire or hoof marks that might indicate depth or instability.
• Stay Centred:
  • When possible, stick to the centre of the path where the ground is more likely to be even and less churned up by wheels or hooves.
  • Avoid the very edges of puddles, which can be undercut and more likely to collapse.
• Shorten Your Stride:
  • Take smaller, more controlled steps when approaching unknown puddle depths.
  • This lowers your risk of slipping or getting stuck if you suddenly hit a deep spot.
• Be Prepared for Surprises:
  • Accept that some puddles will be deeper than expected - keep your knees soft and your body relaxed to absorb any sudden drops.

There’s mud, there are puddles, and then there are bogs—the ultimate test of a trail runner’s resolve (and sometimes their sense of humour). While a bit of mud can be fun, bogs are a whole different beast, especially in notorious spots like the Peak District. Here’s why you should steer clear - and what to do if you find yourself in a sticky situation.

• Extreme Difficulty:
  • Bogs can be deceptively deep and sticky, making it incredibly hard to extract yourself once you’re in.
  • Some areas, particularly in the Peak District, are infamous for bogs that have claimed more than a few shoes - and pride!
• Safety Risks:
  • Getting stuck in a bog isn’t just inconvenient; it can be dangerous if you’re alone or far from help.
  • Bogs can sap your energy, chill your body, and even cause panic if you sink deeper than expected.
• Time Drain:
  • You could spend minutes - or even hours - trying to free yourself, turning a fun run into a survival mission.

If you do find yourself in a bog, don’t panic! Here’s how to get out safely:

• Spread Your Weight:
  • Try to distribute your body weight as much as possible. Lie down or crawl if needed - this prevents you from sinking further.
  • Avoid sudden, jerky movements that can cause you to sink deeper.
• Move Slowly and Deliberately:
  • Gently wiggle your legs to create space around them, then slowly work them free.
  • If you’re wearing a pack, consider removing it to lighten your load.
• Use Swimming Techniques:
  • If you’re really stuck, use a breaststroke or doggy paddle motion to help propel yourself forward and out of the bog.
  • Aim for solid ground or vegetation, which can provide support and help you escape.
• Call for Help if Needed:
  • If you can’t get out on your own, don’t hesitate to call for assistance. Your safety comes first.

• Know Your Route:
  • Research your trail ahead of time, especially in areas known for boggy ground.
  • Stick to established paths and avoid venturing into unknown, marshy terrain.
• Look for Clues:
  • Watch for changes in vegetation (like reeds and moss), which often indicate boggy ground.
  • Be wary of ground that looks unusually flat, wet, or spongy.

Running through mud and puddles isn’t just about grit and good shoes - it’s also about keeping your muscles warm and ready to react. Cold, wet legs can lead to stiff muscles, slower reaction times, and even injury. Here’s how to stay warm, comfortable, and ready for anything the trail throws at you.

• Leggings:
  • Wearing running leggings is one of the most effective ways to keep your legs warm on cold, muddy trails.
  • Leggings provide a barrier against wind and cold water, helping your muscles stay supple and responsive.
  • Choose moisture-wicking, quick-drying fabrics to avoid that soggy, heavy feeling.
• The Mud Shield Effect:
  • Believe it or not, a good coating of dried mud can actually act as an extra layer of insulation.
  • As mud dries, it forms a crust that helps trap heat and can shield your skin from wind chill.
  • While it’s not a substitute for proper gear, don’t be afraid to embrace the mud - nature’s own thermal layer!

• Reactive Muscles:
  • Warm muscles react faster and are less prone to strains or pulls.
  • Staying warm helps you maintain agility and balance on slippery, unpredictable terrain.
• Comfort and Endurance:
  • Cold legs can sap your motivation and make every step feel like a slog.
  • Keeping warm boosts your overall comfort, helping you enjoy the run and go the distance.

As George Orwell once wrote, “Four legs are better than two” - and when it comes to running through mud, this advice couldn’t be more apt. Using poles on muddy trails can transform your run, giving you extra stability, confidence, and even a bit of fun as you navigate slippery ground and leap over puddles.

• Enhanced Stability:
  • Poles act as extra points of contact with the ground, helping you balance and stay upright on unpredictable, slippery surfaces.
  • They reduce the load on your legs, making it easier to maintain a steady rhythm through mud and over obstacles.
• Effortless Movement:
  • Think of using poles as dancing along the path - each plant and push gives you a little boost, making it easier to jump puddles or power up muddy inclines.
  • Poles can help you keep momentum without overexerting your legs.
• Depth Gauge:
  • Unsure how deep a puddle or bog is? Stop and use your pole to check the depth before committing your foot. This simple move can save you from a surprise soak or a stuck shoe.

• Hands Out of Straps:
  • If you’re running in particularly risky, slippery terrain, keep your hands out of the pole straps.
  • This way, if you fall, you can easily release the poles - preventing wrist injuries, which are much worse than a pair of muddy legs.
• Plant Poles Firmly:
  • Make sure each pole plant is secure before shifting your weight. Mud can be unpredictable, so test the ground as you go.

Ah, the classic question: “Which way is north?” It might sound like an old chestnut, but knowing your orientation on the trail can actually make a big difference - especially when you’re running through mud and puddles.

• Understanding Sun Exposure:
  • Paths that run east-west tend to have more puddles on their southern side. This is because the northern side usually gets less direct sunlight, keeping it damper and muddier for longer.
  • By knowing which way you’re headed, you can anticipate where the muddiest sections might be and plan your footing accordingly.
• Better Route Planning:
  • Having a sense of direction helps you choose routes that might be drier or less challenging.
  • It also aids in navigation, reducing the risk of getting lost in unfamiliar muddy terrain.

• Carry a compass or use a GPS watch/app to keep track of your orientation.
• Observe the trail’s direction and note which side looks wetter or muddier.
• Use this knowledge to pick your line and avoid the soggiest spots when possible.

So next time you’re out running through mud, don’t just guess - ask yourself, “Which way is north?” Your feet (and your socks) might thank you!

When the weather turns wet and the ground gets churned up, picking your route wisely can make all the difference between a fun, challenging run and a slog through endless mud. The secret? Seek out the path less travelled.

• Lower Footfall, Less Churn:
  • Trails that see fewer walkers, runners, cyclists, or horses are naturally less worn and less likely to turn into mud baths.
  • Heavy use compacts the ground and breaks up vegetation, making it easier for water to pool and mud to form.
• Bridleways and Byways:
  • These routes are open to horses, bikes, and sometimes even vehicles, which churn up the surface far more than foot traffic alone.
  • After rain, bridleways and byways can become rutted, slippery, and deeply muddy - challenging even for the most experienced trail runners.

• Opt for Footpaths:
  • Footpaths are typically reserved for walkers and runners, so they tend to stay firmer and less muddy, even in wet weather.
  • Look for local footpaths that cut through woods or fields, away from main bridleways.
• Check Trail Maps:
  • Use online maps or local guidebooks to identify less-used paths in your area.
  • Apps like OS Maps or Komoot can help you spot quieter routes.
• Scout New Trails:
  • Don’t be afraid to explore new routes - sometimes the best, driest paths are the ones you haven’t tried yet.
  • Ask local runners or hiking groups for recommendations on lesser-known trails.

When you’re splashing through muddy trails, there’s more than just your shoes at risk - your mouth can become a target for flying mud and debris! Keeping your mouth shut isn’t just an old saying; it’s practical advice for every mud runner.

• Practice Nose Breathing:
  • Try to inhale and exhale through your nose, especially when running through particularly muddy sections or when you’re behind another runner.
  • If you need to breathe through your mouth, try to keep your lips pursed or partially closed to minimise the risk of swallowing anything unwanted.
• Stay Alert:
  • Watch for flying mud, especially when running in a group or close behind someone else.
  • If you see a big splash coming, turn your head slightly or shield your mouth with your hand or sleeve.

Let’s face it, it's not avoidable, so you might as well make the most of it! Get stuck in, and cover yourself in trail!