Running Races in Colorado

 Run Safe

5 TIPS FOR RUNNING IN COOLER WEATHER

 

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.

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.

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.

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.

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. 

January 2021

 

I HEART RUNNING

YOUR TOWN, CO

Fri - Jan 15, 2021

Running

 

High Lonesome 100 Lottery

NATHROP, CO

Fri - Jan 15, 2021

Running > Ultra

 

Run Virtual Denver Race

ANYWHERE USA, CO

Sat - Jan 16, 2021

Running > 10k5kHalf Marathon

 

Prairie Dog Half - Louisville

LOUISVILLE, CO

Sun - Jan 17, 2021 @ 8:00 AM

Running > 10k5kHalf Marathon

 

Foot Forward for Families Virtual 5k

DENVER, CO

Sun - Jan 17, 2021

Running > 5k

 

Prairie Dog Half Marathon Series PACKAGE

LOUISVILLE, CO

Sun - Jan 17, 2021 @ 8:00 AM

Running > 10k5kHalf Marathon

 

I Have a Dream 1M 5K 10K 13.1 26.2 - Denver

DENVER, CO

Mon - Jan 18, 2021 @ 8:00 AM

Running > 5k

VIEW DISCOUNT

Trending

 

Rio Frio 5k on Ice

ALAMOSA, CO

Sat - Jan 30, 2021 @ 10:00 AM

Running > 5k

February 2021

 

Leadville Loppet

LEADVILLE, CO

Mon - Feb 01, 2021

Running

 

All-Out Mardi Crawl 5K, 10K and Half Marathon

ARVADA, CO

Sat - Feb 06, 2021 @ 9:00 AM

Running > 5k

 

Run Philadelphia Virtual 5K/10K/Half-Marathon

ANYWHERE USA, CO

Sat - Feb 06, 2021

Running > 10k5kHalf Marathon

 

Stories Ultra

COLORADO SPRINGS, CO

Sat - Feb 06, 2021

Running > Obstacle Race

 

Parker Parks and Recreation Virtual Love 'em or Leave 'em Valentine's Day 5K with RNK Running & Walking

PARKER, CO

Fri - Feb 12, 2021

Running > 5k

 

Heart Throb 5k

ARVADA, CO

Sun - Feb 14, 2021 @ 10:00 AM

Running > 5k

 

RMRR February 14th 2021- 7 Mile and 5K Race at Reynolds Landing in Littleton

LITTLETON, CO

Sun - Feb 14, 2021

Running

 

KIDS RULE Run Colorado Challenge

YOUR TOWN, CO

Sat - Feb 20, 2021

Running > 5k

 

Run for Coffee Lovers Virtual

ANYWHERE USA, CO

Sat - Feb 27, 2021

Running > 10k5kHalf Marathon

 

Run for Coffee Lovers Virtual

DENVER, CO

Sat - Feb 27, 2021 @ 8:00 AM

Running > Marathon

VIEW DISCOUNT

 

Highlands Ranch 5k/10k

HIGHLANDS RANCH, CO

Sun - Feb 28, 2021

Running > 5k

March 2021

 

303 DAY RUN

YOUR TOWN, CO

Wed - Mar 03, 2021

Running

 

RMRR March 7th 2021- 3 Miles at Crown Hill Park

LAKEWOOD, CO

Sun - Mar 07, 2021

Running > 5k

 

Lucky Dog Dash

YOUR TOWN, CO

Sun - Mar 07, 2021

Running

 

2021 Dust Bowl Series - Day 5 (CO)

LAMAR, CO

Tue - Mar 09, 2021

Running > Marathon

 

2021 HRCA St. Patrick's Day 5K- Presented By Living The Dream Brewing Company

HIGHLANDS RANCH, CO

Sat - Mar 13, 2021

Running > 5k

 

Lucky Brew Race 5k & 10k

WINDSOR, CO

Sat - Mar 13, 2021

Running > 10k5k

 

All-Out Spring Fever 5K, 10K and Half Marathon

GOLDEN, CO

Sun - Mar 21, 2021 @ 9:00 AM

Running > 10k5kHalf Marathon

 

We Belong Virtual Series

ARVADA, CO

Tue - Mar 30, 2021

Running

April 2021

 

Parker Triathlon Team Training

PARKER, CO

Sun - Apr 04, 2021

Triathlon

 

Ambassador Mile Challenge

YOUR TOWN, CO

Mon - Apr 05, 2021

Running > 1 mile

 

Koala Bottle CMSP 24K/12K/5K

COLORADO SPRINGS, CO

Sun - Apr 11, 2021

Running > 5k