“Here’s a long sewer-like tube. Make like a rat and crawl through it.” Best way to train: Bear crawls—it's exactly what you'll be doing on race day, so be sure to include them in your training. At a random point during your run - 100 yards of bear crawl. In the weight room - 45º dumbbell press. Again 3 x 10-12 to be paired with your pull-ups. You'll develop the upper body strength and stability to manage these tubes with ease.