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Running Tips & Race Reviews


Friday, 14 November 2014 / Published in Uncategorized

Winter Running: Brr, it’s cold outside!

by Coach Jenni Nettik

The hardest part of running in the winter is getting out the door! Just do it–and you’ll feel great. Having the proper gear also helps keep you comfortable while running. It doesn’t take much, but we do have a few recommended items.

For starters, here are a few winter running tips:

1. Always dress in layers!
2. You should be slightly chilly when you head out the door–that’s the hard part!
3. Be visible, choose gear with reflective touches so you can be seen during the short days.
4. After your run, change out of your damp clothes quickly (dry shoes & socks feel great, even if only for a car ride).

Here’s are some links to our favorite winter gear:

On top:
Base Layer:
Your summer shirts are perfect!
Running Tank or Short Sleeve

Outer Layer:
Tight long sleeve tops trap in the heat. Thumb holes & sleeve cuffs help keep your hands warm.
This is a favorite, it’s thin, but toasty!

Long Sleeve Athletic Top

Occasional Layer:
Many people only needed this when it’s below freezing, windy or humid!
Wind Breaker

Extra Warmth:
You may only need to break these out a couple times a year, but they’re nice to have!
Arm Warmers or Second Long Sleeve

On Bottom:
Base Layer:
Again, tight is good, trap in the heat!
Full Length Running Tights
or Brushed Running Tights for extra warmth

Extra Warmth:
Perfect layer for after a run, during a freezing run, or cross-country skiing (sometimes runners do cross-train).
Down Skirt

They keep your feet warm, even when wet!
Wool Socks

Helpful for slick or snow covered surfaces. Waterproof & Goretex are probably unnecessary in dry place like Colorado.
Trail Running Shoes

Gloves & Mittens
Need a couple layers?
Running Glove-Mittens

Have good circulation? These may be enough!
Wool Gloves

Always have cold hands? Wear your ski gloves (& some hand warmers too)!
Ski Mittens

Hat or Headband:
Keep your ears warm & trap in heat by wearing a hat! A hat with brim keeps snow out of your eyes too.
Winter Hat with Brim

If you tend to over-heat, a headband may work better for you!
Fleece Headband

Neck warmer:
Warm the air before your breath it, cover your nose, mouth & chin.
Neck Warmer

If you’re lucky enough to run in the daylight, protect your eyes from the sun, snow & glare.
Polarized Sunglasses

Reflective Gear:
If you’re running at night be seen!
Reflective Vest

An easy addition to any outfit!
Flashing Arm Band

Popular this year, buy running clothes that already glow!
Nike, Lululemon & Brooks all have lots of options.

Did we miss anything? How do you stay warm in the winter?

Wednesday, 09 April 2014 / Published in Uncategorized

We’re proud to sponsor Gociety’s Let’s Race: An Evening of Beer & Wisdom. It’s free, but to join you’ll need to sign up now, spots are nearly full!!pageViewGroup?id=532c94b4e4b0a90ee90d6f0a

Gociety is hosting yet another great shindig: Let’s Race – An Evening of Beer & Wisdom. We are working with some great local companies like Runners Roost, Mercuria Running, and of course Upslope Brewing Co. to spend an evening teaching you how to tackle your first race on pavement or trail from 5K to 26.2.

The night will be filled with run groups, technique clinics, a runner’s resource expo, The Uphill Challenge and helpful tips, tactics and strategy on how to tackle your next running goal.

5:30pm Mercuria Running Clinic
6:00pm Gociety Group Run (3 & 6 Mile loops)
6:30pm Doors Open to all registered guests
7:00pm – 7:45pm Uphill Challenge
7:45 – 8:00pm Uphill Challenge Pro Series
8:00pm – 9:00pm Running Tips & Strategy
9:00pm After Party Sponsored by our friends at Upslope Brewing Co

Monday, 15 April 2013 / Published in Uncategorized

by Sylvia

Last summer I was running 5 days a week — mostly on trails– and feeling great! Being on the trails gives me the ultimate runner’s high. I just wanted to keep running forever! And suddenly I couldn’t. I had no energy. I was fatigued and my endurance started declining. Until one day, I was so tired I couldn’t lift my foot high enough to step over a root, and I did a belly flop into the dirt. My first thought was “I want a steak!”

Does this sound familiar? If so, you could be suffering from iron-deficiency anemia (IDA). IDA is typically seen in the very young, the very old, pregnant women and -unfortunately- runners!

Iron is critical to running because it is responsible for effectively transporting oxygen to your muscles, and helping to produce energy at the cellular level.

Runners lose iron in a number of ways- through sweat, the destruction of red blood cells caused by the impact of running on muscles and organs, and minor bleeds that can cause you to lose iron through your urine. Women lose even more iron than men because of menstruation.

Some of the most common signs of anemia in runners include fatigue and low energy. You can also look to a few physical signs: sores by the side of your mouth that are not healing well, pale nail beds and inner eyelids and getting out of breath with minimal exertion.

If your training has left you low on energy and you can’t seem to figure out why, consider changing your diet. Some foods that contain iron are green leafy vegetables, red meat and beans. Even cooking occasionally in a cast iron skillet can boost your iron.

If this doesn’t do the trick consider talking to your healthcare provider about IDA. Preventing and treating IDA will keep you at your strongest!