FORGOT YOUR DETAILS?

Blog

Let's talk running!

Running Tips & Race Reviews

MERCURIA RUNNING BLOG

Tuesday, 30 December 2014 / Published in Uncategorized

ice

Running on (Thin) Ice
A few tips for tackling slick surfaces

by Coach Jenni

It’s that time of year when things are frozen and just a little slippery outside. That doesn’t mean you have to be stuck inside on a treadmill. It’s a great time to go outside and explore the winter wonderland around you. Here are few tips for running on slick surfaces:

1. Try to stay relaxed, it’s easier said than done! If you’re tense while running, you’ll feel it the next day. Start with a good dynamic warm-up so your body is warm, relaxed & ready to go!

2. Regularly glance down at your running surface & pick the clearest path. Avoid painted lines and seek out pavement over cement, it tends to have a little better traction. If it’s really slick out, a dirt path may be your best option.

3. When running on ice, shorten your stride. Think: quick, light steps! Shortening your stride will ensure that you land under your body, the best position for good balance.

4. Resist the urge to lean back, stand tall with good posture. Again, this will help you land under your center of mass & improve balance.

5. Land on your midfoot or flat-footed. Shortening your stride will encourage you to land on your midfoot. Your midfoot provides more surface area & better balance than landing on your heel. You may notice that you slip more walking, than running, that’s because walking uses a heel strike.

6. Think about lifting your legs with your glutes, rather than pushing off with your toes. Pushing will cause you to slip.

7. Use your arms for balance, airplane them out to your sides if you need a little extra help.

8. Finally, if you have trail shoes, use them, they have more tread than traditional running shoes & provide better traction.

Stay safe & enjoy the frosty landscape around you!

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

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

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

Hands:
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

Head:
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

Eyes:
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!

http://colorado.gociety.com/#!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

TOP