Colorado Runner

Post originally appeared on the Running Network site, written by Darren De Reuck. I believe I said once you got that first 5km under the belt…you’d be itching to run a 10km. There is something magical about the 10km distance. On one hand, running 6.2 miles demands your respect and attention, but on the other, it isn’t that far…so you could train for and run many of them in a year. It’s a step beyond the 5km and a great segway to the half or full marathon distance. Too many runners set their sights on running the marathon as they [...]

Post originally appeared on the Running Network site, written by Darren De Reuck. Easier said than done…for a seasoned runner, doing a 5km is like waking in the morning and pouring that first cup of coffee, but to someone coming off the couch or attempting to run for the first time…it may seem like climbing Everest. If you read my last article about “how to get started” and followed the 8 week Run/Walk Program…you are ready to start a run only schedule…albeit it short and sweet…however, to achieve maximum performance, one should improve both their endurance and speed. You can [...]

Post originally appeared on the Running Network site, written by Darren De Reuck. One of the easiest activities to partake in is Running…why you ask? Other than some comfortable fitting clothes…all you need is a pair of decent running shoes and off you go – no fancy bells or whistles. Although running may not be for everyone, it’s one of the best forms of exercise one can do and is great for the heart, your body and burning those extra calories. I did not say it would be easy though…it will take dedication, sacrifice and a strong will power to [...]

Each year, the readers of Colorado Runner vote on their favorite races in a variety of categories. We then print those results and give awards in our November/December issue. We have created this page to allow everyone to see who has won which awards each year. We will update this page each year as the winners are announced. Race of the Year: 2012 – Park to Park 10M 2011 – Runnin’ of the Green 7K 2010 – Cherry Creek Sneak 2009 – Colorado Marathon 2008 – Bolder Boulder 10K 2007 – Garden of the Gods 10M 2006 – Georgetown to Idaho Springs Half Marathon 2005 [...]

The temperature is rising and summer is fast approaching. Whether we plan on hitting the beach or lounging around by the pool, showing off a hot summer body is on most of our wish-lists. Fitness expert and owner of Burn, Lisa Corsello, is here to provide six simple tips to turn that wish-list into a checklist. Burn, tone and sculpt your way to the beach-ready body you long for… in just six weeks. Plan your meals and mealtimes: When life gets busy, most of us end up going too long between meals. When we do get a few moments to eat, we [...]

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 [...]

A recent New York Times Magazine article rocked the yoga world by reporting that, despite its popularity, yoga may be too high-risk for most people.  When instructors get overly persistent and extreme poses are held for too long, yoga can cause a wide range of skeletal and muscular injuries, like nerve damage or torn cartilage. Now that an estimated 20 million Americans practice yoga, many critics are pointing to training programs that prematurely graduate their instructors without proper training in injury prevention.  Such instructors could easily teach students proper technique, but often fail to recognize when their students’ bodies have gone too far. So exactly how risky is the practice of yoga?  And how can one prevent injuries and determine their own physical limits when doing [...]

If you are a winter runner, you want to pay careful attention to your sports diet. Otherwise, lack of food and fluids can take the fun out of your outdoor activities. These tips can to help you fuel wisely for cold weather workouts. Winter hydration • Cold blunts the thirst mechanism; you’ll feel less thirsty despite significant sweat loss and may not “think to drink.” • Winter runners (especially those at high altitude) need to consciously consume fluids to replace the water vapor that gets exhaled via breathing. When you breath in cold dry air, your body warms and humidifies [...]

Who doesn’t like a yummy gift of homemade food! Whether you give a certificate for breakfast in bed or fill a tin with trail mix, food gifts are welcome treats for hungry runners. These suggestions are sure to please anyone! Oatmeal Pancakes The pancakes are light and fluffy prizewinners. Perfect for refueling after a long run. Yum!!! 1/2 cup     uncooked oats (quick or old fashioned) 1/2 cup     yogurt (or milk + 1/2 tsp vinegar) 1/2 to 3/4 cup     milk 1         egg (or 2 egg whites), beaten 1 tablespoon     oil, preferably canola 2 tablespoons    [...]

Picking the perfect menu to enhance your performance can be a difficult task. While many athletes know the words carbs, proteins and fats, they often don’t know how  to translate those words into food choices. Hence, the goal of this article is to offer specific food suggestions to fit a variety of exercise situations. Try to experiment with new foods to learn which ones settle best in your gut, don’t “talk back” and enhance your performance. Pre-marathon carbo-loading dinner: #1. Pasta with tomato sauce, meatballs, green beans, French bread, lowfat/skim milk, frozen yogurt with strawberries. #2. Turkey with potato, stuffing, [...]

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 [...]

Amie & Benji Durden have been timing races in and around Boulder for a many years. They can be reached at 303-499-6584 or benjid@runningbears.com.

BKB Ltd. offers complete timing, registration, event management, and results data services for running and multi-sport events. Our services include: * timing with IPICO hardware * real-time searchable online results * e-mail and text message updates * individual printed results tickets * full online registration systems * event management from initial concept to raceday staff and equipment * event announcing and consulting For more info: www.bkbltd.com

Have you ever thought of completing a 5K, 10K, half or full marathon, but haven’t had the companionship or encouragement that you need? That’s why we’re here! Located in Aurora Colorado, A Step Forward Running Club offers: * Saturday morning group runs * Tailored training schedules * Regular coaching sessions * Friendship and special social events * Discounts at local stores www.astepforwardrunning.com Lina Gage, 303-641-5424 lina@astepforwardrunning.com

ChampionChip of the Rockies, previously known as CSB Services Inc., has been computerizing finish lines, timing and results since 1982. We provide the timing equipment for both the finish line itself and the “results area”. We bring our years of experience with computers to the outdoors in a seamless combination of sport and technology. We started out doing “tag” races – scoring races utilizing “open chutes” (also know as the “toll booth” method). We computerized events from small (less than 100 participants) runs all the way up to 13,000+ participant events with multiple races, wave starts and/or multiple finish lines. [...]

This group is for moms-to-be and moms with kids of all ages in the greater Denver area who want to stay active throughout pregnancy, get back in shape afterwards and continue an active lifestyle with children. There is no need to give up biking, hiking, backpacking, marathons and other adventurous activities you love after having kids. These meetups will be devoted to a variety of activities that get us outside and moving or learning more about healthy living. The goal is for the group members to encourage, support and motivate each other through the process of being an active mommy! [...]