Running Races in Colorado










Run Safe
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5 TIPS FOR RUNNING IN COOLER WEATHER
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Fall is officially here. The temperature still feels like summer, but the days are getting shorter and it is beginning to smell and look like fall. Running is great during this time of year, but there are some things to consider as we take off for our runs into the colder temperatures.
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1. Keep hydrated.
This is very obvious with hot temperatures, but keeping hydrated when it's cold is also very important.
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2. Increase your warm-up time.
Speed walk or have a slow jog for 5-10 minutes before you begin your run. Also, consider dynamic warm-up drills like leg swings, high knees, butt kickers, and sidekicks before running.
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3. Wear just enough layers.
And (preferably those with wicking material) so you are slightly cold at the start of your run, but wear a warm hat and gloves to protect yourself from excessive heat loss on cooler days.
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4. Be seen.
As the days get shorter and you may find yourself running with limited daylight. Wear more reflective clothing, and consider lighted arm/ankle bands or headlights.
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5. Stay motivated.
Towards the end of the running season, it is harder to stay motivated. Try downloading books or podcasts to listen to while you run, or make a run date with a friend. Also, consider changing up your routine run to enjoy the fall colors, like a longer weekend run when the peak foliage is happening.
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OPTIMAL PERFORMANCE: THE 9 BEST FOODS FOR RUNNERS
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A good race depends on more than just your training. To improve your speed and performance, you also need to consider what you are putting into your body. The right foods at the right time can boost your running performance tremendously. Plus, you will reduce the risk of injury and illness. The best foods every runner should include in his or her meal plan are:
1. BANANAS
If you need a high-carb energy booster before your afternoon run, you can’t go wrong with a banana. This fruit also contains a healthy dose of potassium (about 400 mg). This is especially important for long-distance runs or in hot temperatures when you are likely to sweat a lot and thus lose valuable minerals. Potassium (as well as other minerals like sodium, magnesium and chloride) compensates for this loss and lowers your blood pressure at the same time.
2. OATS
Oatmeal is the perfect breakfast when you want to go out for a run afterwards. It provides you with plenty of carbs (one serving contains about 25 g) and is high in fiber. Plus, oats have a low glycemic index. This means that they cause your blood sugar level to rise slowly, provide you with energy over a longer period of time and keep you feeling full longer. Also, did you know that a healthy adult should get about 50% of his or her total energy from carbohydrates?
3. PEANUT BUTTER
Here, we are talking about pure peanut butter without any additives like sugar, salt or oil. It’s a good source of vitamin E, which is probably the most effective antioxidant among the vitamins. While it is true that peanuts contain a lot of fat (making them anything but low calorie), it mainly consists of monounsaturated and polyunsaturated fatty acids. These can help lower cholesterol levels in your blood. Plus, they are important for strengthening your immune system, speeding up your post-run recovery and preventing injuries. Peanut butter also contains a good deal of protein and thus helps your muscles grow. Try putting peanut butter on whole grain toast with banana slices – it tastes amazing! It is also good for a snack with a few slices of apple.
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4. BROCCOLI
This green vegetable is full of vitamin C. According to studies, this can help reduce the risk of, or even prevent sore muscles after intense workouts. Broccoli is also a good source of calcium, folic acid and vitamin K, which strengthen our bones. Our tip: Broccoli tastes great together with salmon or lean beef.
5. PLAIN YOGURT
Yogurt is the perfect combination of carbohydrates and proteins. It has a biological value of nearly 85 %, meaning that it has a high percentage of essential amino acids (which cannot be synthesized by the body and so must be obtained through food). Consumed right after a run, it can speed up your recovery and thus protect your muscles. The calcium contained within also strengthens your bones. An additional benefit of yogurt is that it contains live lactic acid bacteria (probiotics). These stimulate your gut flora and thus boost your immune system. This is important for everybody, not just dedicated runners.
Did you know?
Yogurt delivers a great combination of carbs and protein.
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6. DARK CHOCOLATE
As a diligent runner, you are allowed to treat yourself once in a while. Dark chocolate (with at least 70% cacao) is the perfect sin because you don’t have to feel guilty afterwards. It can lower your blood pressure and cholesterol levels. Plus, the flavanols (secondary metabolites) contained within help reduce inflammation. What is the best thing about dark chocolate (other than the taste)? It puts you in a good mood. But here as usual it always comes down to portion size. Two or three squares are plenty. When combined with a handful of nuts, they can help you beat the mid-afternoon slump.
7. WHOLE-GRAIN PASTA
It is no coincidence that people often hold pasta parties the night before a marathon. These events not only help put you in the right mindset for the next day’s race, but the high-carb meal also fills up your glycogen stores. These glycogen reserves provide you with the energy you need during the marathon. When buying pasta, and bread for that matter, make sure to choose the whole-grain variety – these keep you full longer and contain additional B vitamins (like bananas, too). These are essential for building muscle and can improve your endurance and performance. Enjoy your pasta, for instance, with a tuna and tomato sauce instead of the heartier carbonara version. It doesn’t sit as heavy in your stomach but is still full of calories.
8. COFFEE
Studies have shown that a cup of coffee can give your high-intensity interval training a boost. The caffeine contained within helps you run faster and cover your training distance in less time. The important thing is that you drink black coffee – without milk and sugar. Many people still think that coffee dehydrates your body, but this isn’t true. What coffee does do is increase your urine output, meaning that you might have to go to the toilet more often than usual. Which, when you come to think of it, probably isn’t such a great thing during a marathon.
9. POTATOES
Potatoes like bananas are a valuable source of potassium, making them a staple of every runner’s diet. Also worth mentioning is their calorie content. For example, 100 g of the popular vegetable has two-thirds less calories than 100 g of rice. When paired with lean chicken, salmon or fried eggs, they make for a healthy and tasty recovery meal. Plus, did you know that just one large sweet potato can cover your total daily requirement of vitamin A? This vitamin works as an antioxidant, improves your eyesight, strengthens your bone tissue and boosts your immune system. So you see that a runner’s meal plan should be balanced and varied. What you eat, how often you eat and when you eat should always be aligned with your personal goals.

January 2021
YOUR TOWN, CO
Fri - Jan 15, 2021
NATHROP, CO
Fri - Jan 15, 2021
ANYWHERE USA, CO
Sat - Jan 16, 2021
Running > 10k, 5k, Half Marathon
LOUISVILLE, CO
Sun - Jan 17, 2021 @ 8:00 AM
Running > 10k, 5k, Half Marathon
Foot Forward for Families Virtual 5k
DENVER, CO
Sun - Jan 17, 2021
Prairie Dog Half Marathon Series PACKAGE
LOUISVILLE, CO
Sun - Jan 17, 2021 @ 8:00 AM
Running > 10k, 5k, Half Marathon
I Have a Dream 1M 5K 10K 13.1 26.2 - Denver
DENVER, CO
Mon - Jan 18, 2021 @ 8:00 AM
VIEW DISCOUNT
Trending
ALAMOSA, CO
Sat - Jan 30, 2021 @ 10:00 AM
February 2021
LEADVILLE, CO
Mon - Feb 01, 2021
All-Out Mardi Crawl 5K, 10K and Half Marathon
ARVADA, CO
Sat - Feb 06, 2021 @ 9:00 AM
Run Philadelphia Virtual 5K/10K/Half-Marathon
ANYWHERE USA, CO
Sat - Feb 06, 2021
Running > 10k, 5k, Half Marathon
COLORADO SPRINGS, CO
Sat - Feb 06, 2021
PARKER, CO
Fri - Feb 12, 2021
ARVADA, CO
Sun - Feb 14, 2021 @ 10:00 AM
RMRR February 14th 2021- 7 Mile and 5K Race at Reynolds Landing in Littleton
LITTLETON, CO
Sun - Feb 14, 2021
KIDS RULE Run Colorado Challenge
YOUR TOWN, CO
Sat - Feb 20, 2021
ANYWHERE USA, CO
Sat - Feb 27, 2021
Running > 10k, 5k, Half Marathon
DENVER, CO
Sat - Feb 27, 2021 @ 8:00 AM
VIEW DISCOUNT
HIGHLANDS RANCH, CO
Sun - Feb 28, 2021
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March 2021
YOUR TOWN, CO
Wed - Mar 03, 2021
RMRR March 7th 2021- 3 Miles at Crown Hill Park
LAKEWOOD, CO
Sun - Mar 07, 2021
YOUR TOWN, CO
Sun - Mar 07, 2021
2021 Dust Bowl Series - Day 5 (CO)
LAMAR, CO
Tue - Mar 09, 2021
2021 HRCA St. Patrick's Day 5K- Presented By Living The Dream Brewing Company
HIGHLANDS RANCH, CO
Sat - Mar 13, 2021
WINDSOR, CO
Sat - Mar 13, 2021
All-Out Spring Fever 5K, 10K and Half Marathon
GOLDEN, CO
Sun - Mar 21, 2021 @ 9:00 AM
Running > 10k, 5k, Half Marathon
ARVADA, CO
Tue - Mar 30, 2021
April 2021
Parker Triathlon Team Training
PARKER, CO
Sun - Apr 04, 2021
YOUR TOWN, CO
Mon - Apr 05, 2021
COLORADO SPRINGS, CO
Sun - Apr 11, 2021
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