Ready, Set, Go! 1

Considering upping your running mileage this fall? We asked the elite runners and sale clerks at Boulder Running Co. to give their best tips and tricks for making every type of race safe, efficient and most importantly—fun.

| 14.0 mi

Run

1:36:06

Moving Time

6:52 /mi

Pace

If you’re running a 5k or 10k…

For beginners, a 5k (3.1 miles) or a 10k (6.2 miles) is normally the first thing you decide to tackle. But that doesn’t mean the race is any easier. Paxton Smith, a sophomore University of Colorado runner, says taking care of yourself before a run is crucial to seeing good performance. Smith says getting a good night’s sleep, eating a filling breakfast and wearing the correct shoes can make or break your race.

“And make sure you’re hydrated before a run,” Smith says. “Being dehydrated is probably one of the worst things that can happen to you.”

Race we recommend:

Sole Mates 5k
November 4, 2017 – Longmont
Try out this fun and fast 5k sponsored by Left Hand Brewing. After the race, you can drink your weight in beer and enjoy live music. LeftHandBrewing.com

Race we recommend:

Bolder Boulder
May 28, 2018 – Boulder
The Bolder Boulder wins the best 10k by Runner’s World for a good reason. Weave throughout the streets of Boulder as locals set up slip-n-slides, pass out marshmallows and cheer you on. Finish at Folsom field for a Memorial day celebration. BolderBoulder.com

If you’re running a Half Marathon or Marathon…

Training for a half marathon (13.1 miles) or marathon (26.2 miles) will require more time and commitment. But the rewards can be satisfying.

“It’s really rewarding to race when you have put in all of the hours into your training. Sticking to a training regimen takes dedication and the feeling you get on race day is so fulfilling!” Says Felicia Meyer, a Boulder runner who started doing 5k, 10k and half marathons this year.

The other good thing about running a marathon? You’ll be able to see more of an area and test your endurance. During training, you’ll want to make sure you’re changing up your routes.

“Varying your surfaces is extremely important,” says Mark Bottenhorn, a marathon runner who is currently training for the Olympic trials. “So maybe one day you’re getting out on the trails or getting on gravel or even grass. That changes your footstrike so it can reduce your risk of injuries.”

Race we recommend:

Denver Colfax Half Marathon and Marathon
May 19-20, 2018 – Denver
Run through some of the most interesting places in Denver during the half marathon or marathon. From the Denver Zoo to the Mile High Stadium, you won’t get bored during this high-energy event. RunColfax.org

If you’re running an Ultramarathon…

Ultramarathons are anything longer than a marathon and require a lot of mental determination to carry through. Joshua Stephens is a retired Army Lieutenant Colonel who now runs ultramarathons for the Herren Project, an organization that spreads awareness for opiate addiction and recovery. Running these races can take days, but Stephens has always been an adventure seeker who loves a good challenge. Being mindful that some races won’t be your best day is important to keep in mind for any race length.

“Everyone needs to be humbled sometimes,” Stephen says. “I’m not going to allow ego to end this career.”

Race we recommend:

The Bear Chase 
Trail Race
Sept 30 – Oct 1, 2018- Lakewood
The bear chase trail race offers a 100k and is a great option for first-time ultra runners. The course is fast and technical, and the views will be worth it. BearChaseRace.com

Your 30-minute Running Playlist

“It’s Sunny”-—TLC
“White Tiger- Cat Carpenters Remix”—Izzy Bizu, Cat Carpenters
“On My Mind”—Jorja Smith, Preditah
“Thumbs”—Sabrina Carpenter
“Run For Cover”—The Killers
“The Glow”—Sylvan Esso
“Still Falling for You- Jonash Blue Remix”—Ellie Goulding
“Supercut”—Lorde
“Two High”—Moon Taxi

Your Fall Training Program:

Beginner Running Tips from REVOLUTION RUNNING

Ewen North, the head coach and director of the Boulder-based training club REVOLUTION RUNNING shares his best tips for novice runners.
01 / See your doctor before you start 
 the program, particularly if you 
 are a smoker or overweight.

Regardless of age, it is wise to get a checkup to make sure you are not at risk due to musculoskeletal or cardiovascular problems. You may even want to get a cardiovascular stress test to establish your current fitness.

02 / Transition yourself slowly 
 into training.

Many of you will either not have exercised for some time or have never followed a running-based program before. This means you should start off cautiously with lower-level exercise such as walking before you begin to progress into more running.

03 / Use other forms of exercise if you 
 are prone to injury.

Avoid injury by doing “cross-training” activities such as cycling, swimming, snowshoeing or using cardio machines in the gym such as the stationary bike, elliptical machine, rowing machine and stair-stepper.

04 / Be Consistent.

The best way to improve your fitness and get ready to run a 5K is to train consistently. Make sure you are working out a minimum of 3 days per week. Set aside a time of day that you will dedicate to your training program and try to stick to it. The more routine you make it, the more consistent you will train and the bigger the fitness gains you will make.

05 / Join the REVOLUTION RUNNING 
 training program.

When you need that extra motivation from a group and a push from a coach, there’s nothing like being in a training group to help you reach your goal. Runners are placed into groups of similar ability based upon pace and goal race time. Club members then meet up four times per week at a predetermined running trail.