10 Tips for Running in Mud | Dirty Trail Running

Last updated on November 29th, 2022 at 04:59 pm

If you trail run you will eventually hit very muddy routes (even if you don’t intend to). In this post, we cover 10 essential tips and techniques for running in mud successfully.

1. Assess Trail To See If It is Stable Enough To Run On

First, before taking on a VERY muddy trail, take note that running on muddy trails can be harmful…to the trails.

Super muddy trails can be prone to damage and an increased rate of erosion when used under normal conditions.

So, the first tip for muddy trails is to evaluate whether running on it is a good idea at all.

Organizations like Leave No Trace recommend that muddy trails be left alone so as not to be a detriment to their existence.

So, after a week of heavy rain consider hitting the bridal trail instead of the single track.

However, if it appears to be traverseable and permanent damage to the trail doesn’t seem likely, we suggest pushing through. The rest of the tips in this post will help you successfully take on the mud.

2. Get a Pair of Trail Shoes Made for Mud

Trail running will almost always involve mud, so your shoes should be ready. If you run somewhere that experiences rain, you should invest in running shoes that can handle mud.

And, not all trail shoes are ideal for muddy conditions.

For instance, if slipping and sinking are possible you will want to be prepared.

I found out the hard way when I purchased a pair of the New Balance Helios 5 trail runners. The Helios 5 are awesome on long runs, but on my first run after a long rain I was slipping everywhere in the mud. Now I run in mud-ready shoes most of the time.

If you want to avoid an experience like this one, check out our post about trail running shoes made to take on muddy, wet conditions.

If you’re worried about what else to wear, check out our post on what to wear for a muddy trail run.

Trail Shoes Appropriate for Mud

In brief, trail running shoes that do well in mud tend to have the following attributes:

- Large Bottom Treads. If you don’t want to slip around, you should make sure your shoes have quality lugs.
- Durable Outer Material. Mud will eventually cake onto your shoe. And rocks in the mud can wear down shoes. Plus, you’ll want to protect your feet from unseen obstacles. So, you will want a durable outer material that doesn’t rip easily.
- Tough Laces and Eyelets. This isn’t one normally thought of, but as mud cakes on and is brushed off you will want eyelets that don’t break down easily.
- Waterproof. Depending on the outer material, you could find a TON of mud making its way into your shoes. If your shoe is waterproof the wet mud won’t get in unless it goes in through the top; although a good pair of gaiters can stop this too.

3. Train Your Muscles to Take More of a Beating

Running in the mud is more difficult than running on solid ground. You should expect more of a workout.

Since the ground is softer, and muddy earth literally moves underfoot. As a result, you will need to use more muscles than usual when running on muddy track. In fact, you will even feel sore in ways you aren’t used to.

Here are some ways to prep your major muscle groups for a successful mud run:

1. Glutes and Hamstrings. Incorporate side-lunges into your normal running work-outs. Side-lunges hit your glutes and hamstrings and will help you remain stable when the ground isn’t solid.
2. Calves. Simple calve raises may be one of the best supplemental exercises when training for a muddy run. In fact, these also strengthen ankle ligaments which you will be grateful for with repeated sinking in muddy trail.
3. Quads and Calves: Find bleachers, a stairwell, or your gym’s stair machine and begin incorporating them into your workout. Running stairs will prepare you for the short strides required when running in muddy conditions.

4. Adjust Your Running Gait; Shorten Your Stride

If the trail is muddy enough, you will need to shorten your stride. This likely means your mile-splits will suffer a little, but you can expect slightly slower times trail running anyways.

A shortened gait is a way to preserve momentum when your foot pushes on a soft muddy surface. In fact, when weight is kept directly above your feet, you’ll get the most out of your effort upon push-off.

Furthermore, if you try to maintain a long stride you’ll end up exerting more effort for less payout. And you increase the possibility that your foot will slip out from under you.

5. Power Through Muddy Puddles

Additionally, don’t go around muddy puddles and the worst sections of trail. Not only should you embrace the dirt, it helps preserve the trail.

In fact, if you circumvent every muddy puddle you risk exacerbating erosion and unintentionally expanding the width of the trail. This is NOT good trail etiquette.

Plus, running around puddles and mud won’t keep you dry or clean.

In fact, most trails feature brambles and wet foliage on their perimeter. Remember, you are running when it is wet outside. So, just embrace the mud, stay on the trail, and power through the puddles.

One other benefit of powering through puddles and mud on the trail is that you can focus on maintaining short strides and proper running form.

As a result, you are less likely to slip, and your risk of injury will decrease greatly.

Furthermore, it helps to train you for anything.

6. Dress Appropriately

Submit, you are going to get muddy, so you should plan your outfit with that in mind. To start, wearing dark-colored socks, shorts, and a shirt might be a good idea.

Outside of wearing dark colors, you should take how wet it is into account. For instance, waterproof gear is a good idea if rain is still in the forecast or in the tree canopy.

And, just because your feet will get soaked, doesn’t mean your upper body needs to get drenched. Wet clothing contributes to painful chafing. We have a post dedicated to waterproof running jackets for trail running if you need help.

Waterproof running shoes are a good idea too, as are socks that can dry quickly and wick away moisture.

7. Don’t Focus on Time as a Success Metric

Muddy runs are going to take longer to complete… sometimes a lot longer. For this reason, you should approach muddy runs with this in mind.

Don’t look to your mile-splits as a measure of success.

RELATED: Trail Running vs Road Running

Look instead to other success metrics like:

overall duration
elevation gain
how the run has made you feel

Often times running through the worst conditions should be considered a victory in and of itself.

Don’t sweat a slow mile or two. You’ll get a chance to get those fast runs in during the dryer summer months.

8. Clean Your Trail Running Shoes

As a runner, your shoes are the tool you rely on more than any other (outside of your own body!). And as such, you should take care of them.

For instance, mud has a tendency to destroy shoes if not cleaned off directly following a run.

Especially if you let the mud dry before cleaning your shoes.

RELATED: Best Trail Running Gaiters

In fact, hardened mud may deteriorate eyelets, break laces, or even slowly damage the outer shoe material through friction. As a result, it is essential to clean your shoes immediately after your run.

If you clean your shoes right away, it is generally pretty easy. You can just wash the shoes off with water right after a muddy run.

Do it while the mud is still wet. It will come off much easier.

9. If a Recovery Day is Needed...Take it!

Trail running already requires more effort than road running. This is, at least in part, the reason trail running burns more calories than road running… it is harder!

As previously mentioned, muddy trails take even more effort than usual. So, you should expect to be a little more sore than usual.

If you find your body begging for a recovery day, take it.

Plus, there are plenty of exercises perfect for recovery that can also be a great workout on your down-days.

10. Bring Back-up Clothes and Shoes

Finally, bringing another pair of clothes is more a suggestion for your car and comfort than anything else.

For instance, after putting in 8 muddy miles, you may want to at least swap your mud-caked shoes.

Also, consider that mud has likely flung its way all over your backside.

Changing your shorts, or putting a pair of pants on over your running shorts is a great way to protect your car on the way out of the park.

We carry an old bath towel and a few microfiber towels in the trunk to dry our legs and body. After all, putting on dry clothes over a wet body is very difficult.

In addition, we take along a tote or large bag to collect muddy shoes and clothes.

Assess the Trail, Gear-Up, and Get Muddy!

Trail running can be an unpredictable activity. If you’re trying a trail for the first time you are likely to be less familiar with the seasonal changes that trail experiences. It definitely becomes a possibility that you’ll stumble upon muddy swathes.

Remember to follow trail etiquette by being a good steward of the trails you are running on… If they are super muddy, let them rest a few days.

To be prepared, however, make sure you have trail shoes that can handle the mud. Finally, consider running poles to help you stay steady. And if you do end up encountering muddy sections of trail, hopefully this post will help you navigate them with confidence.

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Image Credit: Dan Keck |(https://www.flickr.com/photos/140641142@N05/) | Public Domain Mark 1.0 –reduced file size