Running Races in Colorado

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 Run Safe

5 TIPS FOR RUNNING IN COOLER WEATHER

 

Colorado temperatures can drop even in summer. some things to consider as we take off for our runs.

1. Keep hydrated.

This is very obvious with hot temperatures, but keeping hydrated when it's cold is also very important.

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.

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.

4. Be seen.

When 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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OPTIMAL PERFORMANCE: THE 9 BEST FOODS FOR RUNNERS

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.

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.

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. 

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June 2021

Soar Above Adversity 2021

ELIZABETH, CO

Jun 1, 2021 - Jun 21, 2021

Running

 

DAY 27 COLORADO

HESPERUS, CO

Jun 2, 2021 - Jun 3, 2021

Running

 

DAY 28 COLORADO

RED MESA, CO

Jun 3, 2021 - Jun 4, 2021

Running

 

DAY 29 GALA DURANGO COLO

DURANGO, CO

Jun 4, 2021 - Jun 5, 2021

Running

 

Uncommon Demo/Expo Events - VENDOR REGISTRATION

EAGLE, CO

Jun 4, 2021 - Sep 26, 2021

Cycling

 

Big Event

LAKEWOOD, CO

Sat - Jun 05, 2021

Running

 

Rider Ramble 5K 2021

JOHNSTOWN, CO

Sat - Jun 05, 2021

Running > 5k

 

STRIDE Storybook 5k

AURORA, CO

Sat - Jun 05, 2021

Running > 5k

 

STRIDE Storybook 5k

AURORA, CO

Sat - Jun 05, 2021 @ 10:00 AM

Running > 5k

 

DAY 30 COLORADO

DURANGO, CO

Jun 5, 2021 - Jun 6, 2021

Running

 

Colorado Triathlon

BOULDER, CO

Sat - Jun 05, 2021

Triathlon

 

Reach for Recovery 5K

WESTMINSTER, CO

Sat - Jun 05, 2021 @ 8:30 AM

Running > 5k

 

Crazy Legs 10k

LOVELAND, CO

Sun - Jun 06, 2021

Running > 10k

 

Maybe Tomorrow Sloth Runners Virtual Race

DENVER, CO

Sun - Jun 06, 2021 @ 8:00 AM

Running > 5k

VIEW DISCOUNT

 

Boulder Rez Half Marathon

BOULDER, CO

Jun 6, 2021 - Jun 7, 2021

Running > 10k5kHalf Marathon

 

Colorado 13er (Half Marathon/10k/5k)

LOUISVILLE, CO

Sun - Jun 06, 2021 @ 6:30 AM

Running > Half Marathon

 

Basalt Half-marathon

BASALT, CO

Jun 6, 2021 - Jun 7, 2021

Running > Half Marathon

 

RMRR June 6th 2021 - 4K Race at Bible Park

DENVER, CO

Sun - Jun 06, 2021

Running

 

DAY 31. COLORADO

TRINIDAD, CO

Jun 6, 2021 - Jun 7, 2021

Running

 

DAY 32 COLORADO

COLORADO, CO

Jun 7, 2021 - Jun 8, 2021

Running

 

DAY 33 COLORADO

COLORADO, CO

Jun 8, 2021 - Jun 9, 2021

Running

 

Lettuce Run To Feed Families Family 5K

COLORADO SPRINGS, CO

Jun 9, 2021 - Jun 30, 2021

Running > 5k

 

DAY 34 COLORADO

ALAMOSA, CO

Jun 9, 2021 - Jun 10, 2021

Running

DAY 35 COLORADO

MANITOU SPRINGS, CO

Jun 10, 2021 - Jun 11, 2021

Running

 

DAY 38 COLORADO

COLORADO SPRINGS, CO

Jun 13, 2021 - Jun 14, 2021

Running

 

DAY 39 COLORADO

COLORADO SPRINGS, CO

Jun 14, 2021 - Jun 15, 2021

Running

 

Crossover For Change Father's Day 5K

COLORADO SPRINGS, CO

Jun 18, 2021 - Jun 20, 2021

Running > 5k

July 2021

 

Live Free ROCK-IT Half Marathon Relay & 5K

CASTLE ROCK, CO

Sun - Jul 04, 2021 @ 8:00 AM

Running > 1k5kHalf MarathonRelay

VIEW DISCOUNT

 

Live Free ROCK-IT Half Marathon Relay and 5K

CASTLE ROCK, CO

Sun - Jul 04, 2021 @ 8:00 AM

Running > 5kHalf Marathon

 

DAY 40 COLORADO

COLORADO SPRINGS, CO

Jul 15, 2021 - Jul 16, 2021

Running

 

DAY 41 COLORADO

COLORADO SPRINGS, CO

Jul 16, 2021 - Jul 17, 2021

Running

 

719 Ride

COLORADO SPRINGS, CO

Sat - Jul 17, 2021 @ 7:19 AM

Cycling > Half CenturyMetric CenturyCentury

 

BIG DOG BRAG:THE COLORADO MUD RUN Colorado Springs 2021

COLORADO SPRINGS, CO

Sat - Jul 31, 2021 @ 8:30 AM

Running > Obstacle Race

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