With summer upon us, many people will be looking to trim down a little and get beach body ready.
But what if you could get fit and look better at the same time as having fun and raising money for charity?
Well you can do just that by taking part by getting covered in mud during a five mile obstacle course for Dove House Hospice in the stunning grounds of Sledmere House, near Driffield, on June 23.
Along the course, participants will climb over, jump through, crawl under and run across natural and man-made obstacles with the aim to get as filthy as possible.
And with less than a month to go until the event, organisers at Dove House are encouraging people to get involved, and have teamed up with a personal trainer, who says that anyone of any fitness level can take part, and can even walk the course if they want.
“It’s going to be five miles of obstacles with plenty of lifting, carrying, jumping, climbing and some crawling and all whilst covered in mud,” said personal trainer and former royal marine, Rich McKeating.
“I’m sure you’ll enjoy the beautiful surroundings of Sledmere House and afterwards you and you’re loved ones should be proud of what you have accomplished.
“To complete this course, you won’t need to be super fit, and there’s still time to get in shape for the course and complete it”.
Mr McKeating should know what he’s talking about too, as he’s worked as a consultant nutritionist for Hull Kingston Rovers, Tommy Coyle, Humberside Police, and the University of Hull and holds the accolade of Men’s Health Personal Trainer of the year.
To prepare for the Get Caked! mud run, which is the only event of its kind in the area and everyone who takes part will be rewarded for their efforts with a cake on the finishing line, Mr McKeating has given some tips and tricks.
“Ahead of the event, people should be trying to do around four work outs per week, or as much as they can fit in, but this doesn’t have to be anything big,” he said.
“One day would be 15 minutes jumping up and down and doing some running drills, another day a light jog, then a 20 minute home work out, and a longer distance run at the end of the week.
“It’s also helpful before a run to warm up and lightly jog, as well as bringing your knees high whilst running, kicking your own backside as you run, lightly skipping sideways, running backwards and turning feet out for a few paces and back in again for a few more before resuming normal pace.”
The personal trainer showed us these moves, and reporter Anna Riley took part in a training session, and it was certainly achievable, and not too much hard work at all.
Watch: Running training session with Rich McKeating
You only need to push yourself as far as you can go, and Mr McKeating said that the more people train throughout the weeks in the run up to the event, the fitter they will get.
“Each week you’ll gradually build up a tolerance for short burst of speed which you’ll need between the obstacles and you’ll have a better recovery as you do them.
“When running in bursts as a guide, try to run each burst on perceived intensity scale, with one being hardly any effort at all and ten being a flat-out sprint with everything you have as though security guards are giving chase for wrongly claiming nectar points.
“Aim for a seven or eight out of ten pace initially, week by week you can try to push yourself a little harder with each set. At the end of your short burst of fast pace cool down with a steady paced five minute jog.
Watch: Floor crawling is a good fitness exercise
“I would encourage everyone to enter the event to get fit and raise as much money as you can for Dove House and the amazing work they do, and the course can even be walked over the five miles if people don’t want to run”.
Get Caked! can be completed solo or as a group and takes place on Sunday, June 23. There are staggered start times of 10am, 11am and 12pm. It costs £25 per person to take part and every participant will receive a t-shirt as well as a medal and a cake on the finishing line.
Those taking part need to try to raise at least £50 in sponsorship for the hospice and to reserve your place, register online here.
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