Colorado Runner

Among the advantages of barefoot running extolled by many of its devotees is that running unshod is more efficient than running with clunky shoes. But a new study by researchers at the University of Colorado’s Locomotion Lab — which has studied the metabolic costs of running and walking for decades — has found that running with shoes is actually more efficient, using a measure of how much oxygen people consume (and how much carbon dioxide they produce) while running. “Running in lightweight shoes requires about 3 to 4 percent less energy than running barefoot,” said Jason Franz, a CU doctoral [...]

Internationally recognized sports nutritionist Monique Ryan has updated her best-selling book Sports Nutrition for Endurance Athletes with 5 years of new research that will help runners, cyclists, triathletes, and swimmers perform at their best. Weighing in at 432 pages, this newly updated third edition is the most  comprehensive resource on nutrition from the best qualified nutritionist in endurance sports. The book is now available in bookstores; bike, tri, and running shops; and online. Download a free preview at www.velopress.com. Sports Nutrition for Endurance Athletes makes high-performance nutrition simple for running, cycling, triathlon, and swimming. Ryan offers clear answers to the most fundamental questions in endurance sports nutrition-What should I eat, how [...]

The popularity of running has exploded in recent years with over 37 million people counting themselves as avid participants in mankind’s oldest athletic activity. RunningUSA.org estimated the number of total runners in the U.S. has been increasing at a rate of nearly 10% each year, while the number of organized races in the U.S. nearly doubled between 2000 and 2006. Marathoner and Triathlon Hall of Fame inductee Sally Edwards, former President of the American College of Sports Medicine Carl Foster, and longtime fitness writer Roy Wallack have teamed up to give readers a book that features the latest research in [...]

Some athletes do not particularly enjoy training on the treadmill as it mitigates the stimulus, the fresh air and even the social aspects of running outdoors. However, it is a valuable tool that can be used in a variety ways to improve your running. The first thing to note is that not all treadmills are created equally. Many commercial-grade treadmills perform such a good job of reducing impact forces, that I consider the treadmill a “soft” surface similar to trail or crushed gravel. If you are in the market for a treadmill and consider yourself a “career” runner, I suggest [...]

BoldRunning , the official training program of the BolderBOULDER 10K, will be offering a new training program that will operate all winter long in an effort to keep runners motivated over the cold and dark nights. The 12 week program will start on November 8th and finish at the end of January, covering the three essential months of fall and winter. The aim is to “provide a support network of fellow runners and coaches to meet up with as the light starts to fade. Training with others is the ultimate motivation mechanism and helps you to stay accountable.” Say’s Ewen [...]

The 5K foot race has become ubiquitous on any given weekend. Check your local race calendar and you’ll find plenty of opportunities to lace up your shoes, don some lycra, and feel smug about doing something good for your health in less than an hour. Ready to race a bit further? Off to a half marathon or marathon go most runners, leaving the 10K the black sheep of the foot-race family. A long time ago (20 years) in a land far, far away (the East Coast), I was a 10K specialist. It’s still a distance for which I hold a [...]

Pilates routines are an effective way to obtain strength, balance and flexibility throughout the body. Pilates effectively targets the body’s core muscle group consisting of the abdominals, low back and glutes. During a pilates session there are various exercises you can do to target your back and help it function properly. Many people suffer various back aches and pains. With the right approach, Pilates can help reduce and eliminate back pain. The back is a highly functional and robust part of the human body. It functions as a support center for nearly every move that the body makes. The structure [...]

The onset of winter needn’t bring a seasonal halt to a runner’s enthusiasm or routines. Outdoor exercise in the winter can be a pleasurable experience. The major risk posed by running in subfreezing air is frostbite and minor irritations to the respiratory tract. With some minor precautions these risks can be eliminated. 1. Wear clothing in layers so that warm air can be trapped between the layers. Depending on the weather conditions, 2 to 4 layers on the trunk and 1 to 2 layers on the legs are appropriate. It is helpful if the outer layers have vents and zippers [...]