You’ve bought your tickets, raised your sponsorship money, and you’re ready to Get Caked! on Saturday 25th April 2020. Now it’s time to put on your running shoes and get in shape set to smash your personal best on the day! 
Dove House Hospice has teamed up with Men’s Health Personal Trainer of the Year Rich Mckeating to put together the ultimate training plan to help you on your way to jump, climb, lift, run and crawl your way around this year’s muddy Get Caked! course. 
An ex-Royal Marine, Rich has worked as a personal trainer for the past ten years, working with top names across Hull and East Yorkshire including the Hull KR rugby team, Tommy Coyle and Humberside Police. 
If you’re looking for some advice to help you reach your full potential, read Rich’s list of top tips below for taking on the county’s muddiest challenge. 


You don’t need to be super fit to take part in Get Caked! Participants are more than welcome to walk the course, miss obstacles out and go at their own pace whilst taking in the stunning scenery at Sledmere House. After all, it’s not about how quickly you do it, it’s about taking on the challenge – and getting really muddy! 
If you do want to have a go at taking on the full course, Rich recommends starting slow and gradually building up. However, if you’re already in shape and looking to smash the competition, why not track of your mileage and keep a record of your time to beat next year? 


If you’re planning to run the Get Caked! course in June, it’s important to keep an eye on what you’re eating in the run-up. Rich suggests filling up on salad and eating plenty of lean protein like chicken, fish and dairy products. Fruit and vegetables are crucial to a healthy diet of course so make these an essential part of your meals. 
The good news is that carbs are encouraged in the day before a big event, so you can fill up on pasta, bread, rice and potatoes – in moderation of course! Carbohydrates provide the body with glycogen, which give your body lots of reserve energy for when you need it most. 


There’s nothing like a workout buddy for when your motivation is lacking. Making plans to train with a friend is proven to help you stick to your training plan and is a lot of fun in the process. Whilst you’re catching up and having a laugh, it’s easy to forget that you’re actually training. 
Dove House is also offering a team entry for groups that take part in Get Caked! – offering five tickets for the price of four. Even more reason to get your friends involved! 


Get Caked! is full of fun obstacles that will have you working all areas of your body, so make sure to vary your training to suit this. As well as going for a run, why not work on your upper arm strength ready to crawl through mud pits, or train your leg muscles in preparation for jumping through tyres and over wooden logs? Rich’s training plan contains a mix of press ups, squats and lunges that are easy to do both at the gym and at home. 
Training all areas of the body will also help with overall fitness, and leave you feeling ready to take on the full five miles of mud-filled fun. 


Making sure to rest after a day of exercise is arguably one of the most important things to remember when training for an event. The body needs time to recover from exercise, repairing and strengthening muscles between workouts. 
Not making time to have a break in between training sessions can actually cause injuries, with even the best athletes needing to make sure to get enough rest to recuperate. Rich recommends three days of rest a week whilst training for Get Caked! This gives a good balance that is easy to keep up in the weeks before the big day. 


Get Caked! takes place at Sledmere House on Saturday 25th April 2020. There are staggered start times of 10am, 11am and 12pm. It costs £25 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 will need to raise at least £40 in sponsorship for the hospice. 
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