Training dirty will get you AWEsome results, guaranteed.

When was the last time you found yourself in a state of awe?

That moment when you find yourself in nature, bearing witness to something so incredibly huge that you find yourself questioning your beliefs of what’s possible in the world. I found myself on top of the Squamish Chief recently and while overlooking the beautiful valley below, I was reminded there’s so much more to the world — and it’s awesome.

Professor Dacher Keltner’s lab at the University of California, Berkeley has been conducting studies about the state of awe and how it can have intensely positive effects on people.

“It happens when people encounter a vast and unexpected stimulus, something that makes them feel small and forces them to revise their mental models of what’s possible in the world.”

After these experiences, people have been observed to “act more generously and ethically, think more critically when encountering persuasive stimuli, like arguments or advertisements, and often feel a deeper connection to others and the world in general.”

And what’s most significant is that about three-quarters of the time, awe is induced by nature, prompting people to redirect concern away from themselves and toward everything else.

In my experience, one of the best ways to improve one’s fitness and create an experience of “awe” is from a mud run. You know them as Tough Mudder, Spartan Race or as “those events for crazy people”. These fun, challenging outdoor obstacle courses are fantastic in so many ways, but the biggest reason people don’t try one is not knowing how to prepare themselves. I want to help you with that with the most important things you need to do to be mud run ready.

7 Absolutes to be Mud-Run Ready

One — get outside. Run, run and run some more but not on a track or sidewalk — head for the closest bit of nature. The more hills, the better. Run in the rain, wind, mud. Get in the elements. Run long trails one day and then the next day switch to a regular run with sprints mixed in, but don’t walk after the sprint. Your running speed needs to improve as well as your cardio. Just keep the training outdoors as much as possible.

Two — full body strength. Start with the large muscles. Sit ups, pull ups, lunges and squats. Upper body seems to always lack, so hit the weights. Biceps and triceps curls, flys and presses. Start with light weights and work your way up. Next is lower body. This you will have to do on light run days. If this is still too much, switch one day running, the next lower body. Box jumps, squat jumps, power jump rope and lateral jumps. These will help with agility.

Three — partner or group. This is a race you do not want to go solo on. There will be times you want to give up. A group or partner can train with you and race with you. During training you can act out possible scenarios that you may face and what you may need to do. It better prepares you for the big day to know you have someone who has your back. Check out www.VanCityOCR.com to find a group near you.

Four — nutrition. You are, hopefully, well aware of how important eating right is and how it can enhance your performance on race day. Lean meats, lots of vegetables and fruits — a good solid healthy diet leading up to race day as well as the day of the race. I recommend picking up some Krave jerky or Vega meal bars, as these are quick snacks that are perfect while you are on the go. Your body will burn a tremendous amount of calories and you need to provide it with fuel.

Five — proper Attire. Dressing properly can make or break your day. Absolutely steer clear of cotton. Look for moisture wick material that is fitted. Some of my faves include athletic clothing from RYU Apparel, a Vancouver company. Whatever clothes you end up wearing, be sure to actually train in them so you are used to them. Cotton will remain wet and soggy and cause chafing. Tight fitting and moisture wicking will allow you to dry faster and will not fall off with the weight of the mud. Shoes need to have good treads and should be the ones you train in. Make sure they are tied tight and fit snugly. You need the good traction but do not buy a new pair — you may not be able to wear them after the race. Gloves that grip are another essential to avoid blisters, cuts and for traction. Cut off the fingertips and make sure they also fit snug. Your hands will thank you.

Six — mental focus. This is another area that a partner or group can help with. Shouting out to one another during training — encouraging each other through each obstacle — is a huge help. During a race you will single out your team or partner’s voice due to familiarity and it gives that extra push to keep going. Participants in the past have said there were so many times they thought they were prepared and would stumble and fall or want to stop because their head says it’s too much. A word from a partner or even a stranger made all the difference. Several found themselves in the position to help others struggling — a camaraderie is built with all in the race.

Seven — get dirty. Take a few training runs as wet and muddy as you can possibly get. People on the trail may think you are half crazy but do it. The feeling of running soaking wet and mud dripping down your head is like no other. While you are at it, at certain points in your runs, have a bucket of icy cold water thrown on you by someone in your group. You need to feel the shock of cold water just like you will at certain obstacles in the race. It prepares you for how your body will react.

The last thing to remember is to embrace the craziness, don’t take yourself too seriously and don’t stress. It can be tough, but it is also a time to bond with friends, have fun and challenge yourself. At the very least, I’m confident you’ll have an experience of awe that will leave you feeling alive and more connected to the world and people around you.

Whether you choose to implement these tips or not, you’ll still survive and have a blast, so just get out there and have some fun. What are you waiting for?

GO GET DIRTY!

Be sure to check out my bi-weekly Life & Health column in the Vancouver 24 Hours paper.