1. Training: Train regularly leading up to the event. Focus on cardiovascular exercises like hiking, running, or stair climbing to build endurance and strength in your legs.

2. Know the Trail: Familiarize yourself with the Coquitlam Crunch trail beforehand. Know where the steep sections are and where you can push yourself versus where you might need to conserve energy.

3. Hydration and Nutrition: Stay hydrated before, during, and after the event.  Eat a balanced meal before the event to fuel your body, and consider bringing energy snacks like granola bars for a quick boost during the climb.

4. Pacing: Pace yourself appropriately. Start at a comfortable pace and gradually increase your speed as you feel comfortable. Don’t push yourself too hard at the beginning, as you’ll need energy for the steep sections later on.

5. Use Trekking Poles (Optional): If you’re comfortable with them, trekking poles can provide extra stability and support, especially on the steep inclines and declines of the trail.

6. Proper Footwear: Wear appropriate footwear with good traction. The trail can be uneven and steep, so you’ll want shoes that provide support and grip.

7. Enjoy the Experience: Remember to enjoy the experience! Take in the beautiful surroundings and the sense of accomplishment as you tackle the challenge. Don’t be too hard on yourself if you need to take breaks or if you don’t finish as quickly as you hoped.

8. Safety First: Stay safe throughout the event. Be aware of other participants on the trail, and yield to faster climbers if needed. Listen to your body and don’t hesitate to seek assistance if you feel unwell.

9. Leash and Etiquette: If you are bringing your dog, ensure you bring a sturdy leash and keep them leashed at all times during the event. This is not only for their safety but also for the safety and comfort of other participants. Respect trail etiquette and yield to other hikers as needed.

10. Training for Your Dog: Just like you, your dog will need to be prepared for the challenge. Gradually increase the length and intensity of your walks and hikes leading up to the event to build their endurance. This will help ensure they’re ready for the physical demands of the trail.

11.  Post-Race Recovery: After the event, take time to cool down and stretch your muscles. Refuel with a nutritious meal and continue to hydrate. Rest and recover properly to allow your body to recover from the exertion.

11. Have Fun!: Most importantly, have fun! The Coquitlam Crunch Challenge is a great opportunity to challenge yourself, enjoy the outdoors, and connect with other participants in the community. Celebrate your achievement, whether it’s finishing the challenge or simply giving it your best effort.