It is that time of year again to get signed up and head out into the world of crazy fun and over the top obstacle races.

This year, there are more races than ever in our area starting next weekend with the Montana Spartan Sprint, near Big Fork - one of the more intense series of obstacle races out there. It's four miles of grueling mud, running, climbing, carrying and crawling.

Two new races will hit Spokane this year and a few races in the second and third year are still going strong. So set your calendar:

• May 11, Spartan Challenge 4 Mile Mud and Obstacle Run - Big Fork, Mont.

• June 15, Color Me Rad 5K - Spokane

• July 13, The Dirty Dash 3.5 Mile Mud and Obstacle Run - Spokane

• July 20, Muddy Miles 2 Mile Mud Run - Coeur d'Alene

• July 20, Warrior Dash 3.15 Mile Mud and Obstacle Run - Bonney Lake, Wash.

• July 27, 5K Foam Fest - Spokane

• Oct. 5, Tough Mudder 12 Mile - Seattle

Before hitting the racing road, let's recap tips and how you can best train and prepare for an obstacle race.

How to train? It might sound unorthodox, but it will be fun.

• Be sure you can run or at minimum walk or crawl 5 to 10 kilometers, depending on the race distance.

• Find the dirtiest pond or puddle in your area or make one in your backyard and snorkel in it - in your slippers, without goggles.

• Practice your climbing and crawling skills at your local playground. Find one that has monkey bars, cargo nets, and balance beams and just start playing. Running, climbing and crawling through tunnels are all great practice. Remember do not harm small children as you fight them for the monkey bars.

• Look the part. Do not shower or shave for a few days in order to obtain a true Warrior/Adventurer look, feel and scent. Any look remotely close to resembling a plundering Viking is a plus.

• Run intervals on trails with steep hilly sections. Find a local park with a hill and do several rounds of sprinting up and walking down.

• Be prepared for short sprints between obstacles, so run some wind sprints to become accustomed to the stop and go type of running/crawling that may be required.

• Circuit train - doing intervals of intense cardio in between core and weight training. Even better, try some cross fit training which has ready-made workouts that are virtually tailored to training for a Dirty Dash type race.

• Strength and endurance are important, but what is more important is to have fun and do a pace that best fits your fitness level so you can finish healthy and happy!

What To Wear?

• Being totally hip and coming up with a crazy costume adds to the fun and excitement of the day.

• Wearing some workout clothes that can be thrown away when done is strongly recommended.

• The shoe situation is tough. It is recommended to wear an old pair of shoes that can be donated at the end of the race. Remember your shoes may be beyond hope by the end of the race.

• Running in wet shoes? Be prepared to have wet feet so you may want to wear Triathlon socks, compression socks or water-proof socks which can help keep your feet from hot spots or blisters. Whatever you use, socks or no socks, try a short run with your shoes being wet so you know what to expect.

Bring a few essentials!

Aside from the obvious (identification, change of clothes), here are a few things to consider bringing with you:

• Baby wipes and a jug of water. You will certainly need this at the end of the race for clean up. Otherwise you may need the inside of the vehicle detailed.

• Mini first aid kit. Nothing elaborate: Antiseptic, ice pack, Band-Aids and sterile wipes.

• Extra plastic bags. Your clothes will be filthy afterward or you can just toss them in the trash before you leave.

The Dirty Dash promises to be a great time no matter what your conditioning is, but remember to have fun and approach it as a personal challenge, not a speed race. Setting your pace and staying uninjured is the most important aspect.

Now get out and have a blast!

Judd Jones is a director for the Hagadone Corporation.