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 [...]

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 [...]

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 [...]