Conquer Muddy Trails: A Guide

Jono Blodgett
May 4
3 min read

Announcements: Before we get to the article, be sure to mark your calendar on May 24th, because that's when we kick off the 12-week training program for this year's Hawaii Spartan Race! Whether it's your first race ever, or you're a long-time Spartan racer, get ready to join the fun.

Alright, so here’s the deal about trail running in the mud—it’s not about staying squeaky clean. It’s about embracing the great outdoors in its rawest, dirtiest form. Mud, muck, and puddles? They’re part of the deal.

Instead of trying to tiptoe around the mess, lean into it. Literally. If your sneakers and socks look like they’ve been in a combat zone by the end of your run, you’re doing it right. Think of it as adult recess, complete with puddle-splashing moments to remind you of simpler times. And yes, it’s as fun as it sounds. But running in the mud takes more than just a devil-may-care attitude. Want to glide through the muck instead of face-planting into it? From technique to gear, these trail running tips will keep you grounded (figuratively, not literally).

Mud Running Technique 101

First rule of mud club? Don’t fight it. Mud isn’t the enemy; it’s the playground. But here’s how to run smarter when the trail feels more like a Slip’N Slide:

Shorten Your Stride: Long strides are a fast track to losing control. Short, choppy steps are your muddy best friend, giving you better stability and more control.
Steady and Balanced: If you’re tackling especially slippery terrain, keep your arms out for balance. It’s not for show; it’s physics.
Target Running Water: Flowing streams on the trail are your heroes. Moving water sweeps sediment away, providing better traction compared to slimy, still water.
Watch for Wet Rocks: Trail shoes might be epic in mud, but wet, flat rocks are like ice rinks. Aim for the sections between rocks that will provide better foot placement.

Mud Isn’t Just Mud

Here’s a hot take for you—not all mud is created equal. Shiny, wet mud with high water content? Slippery as a greased-up eel. Firm, clay-heavy mud? Extra sticky, and it’ll crank up your shoe’s weight like you've got ankle weights on. Understanding the type of mud underfoot is key to conquering the trail. Oh, and if you find yourself lugging around an entire pound of clay on each shoe, scrape it off or rinse in a stream ASAP. Your legs will thank you.

Gear for Muddy Success

You don’t need to spend a fortune, but a few essentials can make muddy runs way more fun (or at least less painful):

Trail Shoes with Traction: Think aggressive lugs that grip the muck.
Gaiters: Hate debris in your shoes? Gaiters are the MVP.
Spare Socks & Clothes: If you’re completely caked in mud by the end, you’ll appreciate having a clean set waiting for you.

After the run, be sure to clean your shoes properly—not just for longevity, but to avoid spreading invasive species. Scraping off excess mud while you’re still at the trailhead is always a good habit.

Adjust Your Mindset

Muddy trail running isn’t about hitting a new personal best or running ultra-long distances. It’s about adapting, slowing down, and finding that sweet spot between effort and enjoyment. It’s also a chance to sharpen skills like balance, agility, and proprioception (basically, your body’s spidey sense for positioning).

Slowing down doesn’t mean slacking. It means refining your form and finding joy in the effort. Sure, you won’t win any speed awards, but who cares? You’ll be too busy grinning like a kid as you splash through the next puddle.

Preserve the Trails

And while it’s one thing to love running in the mud, it’s also important to respect the trails. Heavy foot traffic on muddy routes can cause unnecessary erosion. If the trail conditions seem too fragile, save it for a drier day. Keeping trails around for future runners is just as important as enjoying them now.

Learn More with the Trail Running & Obstacle Course Racing Masterclass

You’ve got the basics, but why stop here? Whether you’re gearing up for your next Spartan Race, attempting your first muddy 5k, or simply want to refine your technique, my Trail Running & Obstacle Course Racing Masterclass is packed with insider tips you won’t find anywhere else. Learn how to master mud, conquer obstacles, and take your trail game to the next level. Get more information below!

Join Mauka Makai Fitness!