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The Colorado Marathon is a gorgeous race held annually in Fort Collins, Colorado. This year’s race will take place on May 5, 2019. Registration opens on July 1, 2018 for our 5 races (marathon, half-marathon, 3-person relay, 10k, or 5k). All marathons that have a certified course are Boston qualifiers. Our course happens to be one of the most successful at providing qualifying performances. The Colorado Marathon is an environmentally conscious event, thus we will only have online registration in an effort to reduce the environmental impact of paper waste and other resources. Thank you for your support!
The Colorado Marathon has qualified roughly 16-18% of all Boston qualifiers entrants each year.
Whether you’re visiting for a day or a week, Fort Collins offers you plenty of choices for fun. We’ll show you where to shop, where to hike, and where to dance. For more information about Fort Collins, Colorado, visit the Fort Collins Web Site.
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5 Ways to Prevent Altitude Sickness During the Colorado Marathon
Running the Colorado Marathon in Fort Collins and the Poudre Canyon is an exhilarating experience, set against the breathtaking backdrop of the Rocky Mountains. However, the high-altitude challenge can be daunting, even for seasoned marathoners. Altitude sickness often lurks as an unseen opponent, sometimes difficult to identify. This guide offers five practical tips to help marathon runners conquer altitude sickness and enjoy the race.
Understanding Altitude Sickness
Before lacing up your running shoes, it’s crucial to understand what altitude sickness is and why it poses a risk. As the Centers for Disease Control and Prevention (CDC) explains, altitude sickness occurs when your body struggles to adjust to lower oxygen levels at higher elevations. Symptoms like headaches, dizziness, and nausea can quickly turn a marathon into a grueling ordeal. For runners, this can mean a significant drop in performance or being unable to finish the race.
The Colorado Marathon’s picturesque route through the Poudre Canyon that descends into Fort Collins attracts participants from all over the country and beyond. However, those not accustomed to high altitudes may find themselves more susceptible to altitude sickness. The reduced oxygen availability makes it harder for the body to perform at peak levels, often leading to fatigue and shortness of breath.
Recognizing the symptoms early can prevent a minor issue from becoming a major setback. If you experience persistent headaches, nausea, or an unusually rapid heartbeat, it’s essential to acknowledge these signs and take appropriate action. By understanding altitude sickness, runners can better prepare for its challenges.
Acclimate to High Altitude
Arriving in Fort Collins a few days before the marathon will give your body time to adjust to the altitude. Studies suggest that spending two to three days at higher elevations can significantly reduce the risk of altitude sickness. Use this time to explore the beautiful surroundings of Fort Collins, check out the course, engage in light exercises, and allow your body to acclimate gradually.
Check out our affiliated hotels to book your stay ahead of the race!
Stay Hydrated
Proper hydration is crucial when running at higher altitudes. At higher elevations, you lose moisture faster due to lower humidity levels. Aim to drink at least 3 to 4 liters of water per day in the days leading up to the marathon. Electrolyte-rich drinks can also be beneficial, as they help maintain fluid balance and prevent dehydration. Remember, staying hydrated helps your body acclimate to the altitude and enhances your overall performance.
The Colorado Marathon has 12 aid stations strategically located along the course where our volunteers provide participants with water, Gatorade, and other amenities to help keep them hydrated throughout the race.
Train Smart
Training specifically for a high-altitude marathon demands a strategic approach. Start by gradually increasing your weekly mileage while incorporating elevation into your runs. This helps your body adapt to the physical demands of running at higher altitudes and improves your overall stamina.
Interval training is also a powerful technique that pushes your aerobic capacity to adapt to the challenges of a high-altitude race. Short, intense bursts of speed followed by recovery periods simulate race conditions, enhancing your body’s ability to perform under reduced oxygen availability.
Cross-training is another effective method to build strength and resilience. Activities such as cycling, swimming, and strength training improve muscular endurance without putting undue stress on your joints. This well-rounded approach ensures you’re prepared for the physical demands of marathon running in any environment.
Discover more training tips in our recent article, 4 High-Altitude Training Tips for Runners!
Listen to Your Body
Altitude affects everyone differently, so it’s essential to pay attention to how you feel. Symptoms like dizziness, headaches, or shortness of breath may indicate altitude sickness. If you experience any of these, slow down, rest, or seek medical attention if necessary. Trust your body’s signals and don’t push through discomfort; doing so could worsen your symptoms.
Fuel Properly
Nutrition plays a vital role in preparing for a high-altitude marathon. Consuming a balanced diet rich in complex carbohydrates, lean proteins, and healthy fats fuels your body for the challenge ahead. Foods like whole grains, nuts, and lean meats provide sustained energy and help in muscle recovery.
Iron is another essential nutrient to focus on when training for a high-altitude marathon. It aids in the production of hemoglobin, which transports oxygen in your blood. Including iron-rich foods such as spinach, beans, and red meat in your diet can enhance your body’s ability to cope with lower oxygen levels.
In addition to a balanced diet, consider incorporating supplements that promote endurance and recovery. B-complex vitamins and antioxidants can help reduce oxidative stress, which is intensified at higher elevations. Consulting with a nutritionist can provide personalized recommendations tailored to your specific needs.
Tackle the Colorado Marathon With Confidence
The Colorado Marathon in Fort Collins offers an unparalleled opportunity to test your limits amidst stunning natural beauty. By implementing these high-altitude marathon tips, you can minimize the risk of altitude sickness and maximize your performance. Remember to acclimatize, stay hydrated, and nourish your body with the right nutrients.
With the right preparation, you can tackle the challenges of high-altitude running with confidence. Whether you’re a seasoned marathoner or a first-time competitor, these strategies will help you conquer the course and achieve your personal best. Prepare diligently, trust in your training, and look forward to a rewarding marathon experience. We’ll see you at the upcoming race!
Check out the race details for our upcoming event and register for this exhilarating race today!
Stay tuned for more training tips for runners and updates from the Colorado Marathon team. Share your training experiences with us on social media using #ColoradoMarathon!
Mind Over Miles: Mental Strategies for Marathon Success
Marathons are a test of physical strength and endurance, but also a challenge for the mind, requiring determination, focus, and resilience. As any experienced runner will tell you, the difference between triumph and disappointment in a marathon often lies in your mental fortitude. Understanding and applying mental strategies is as crucial as the physical training itself. Whether you’re training for the upcoming Colorado Marathon in Fort Collins or running another race — even if it’s a shorter distance — these strategies can help you effectively prepare your mind as you train. Are you ready to explore how to harness the right mindset for marathon success? Let’s embark on this journey together.
Understanding the Mental Challenge of Marathon Running
Running 26.2 miles is an extraordinary feat — especially when a large portion of the course is downhill and at a high altitude like our race in the Poudre Canyon. But it’s as much a mental battle as a physical one. Just like preparing your body for the distance, your mind needs attention and training to withstand the rigors of a marathon. How do you mentally prepare for such an enduring task?
The Psychological Toll of Long-Distance Running
Every marathon runner, from rookies to veterans, faces mental hurdles. Fatigue is a persistent companion, whispering doubts about your abilities as the miles drag on. Self-doubt may creep in, causing you to question whether you’ve trained adequately. Many runners experience anxiety before and during the race, wondering about their performance and the possibility of not finishing. But by addressing these aspects, you can help build a resilient mindset — and confidence come race day.
Mindset Shifts for Endurance
To maintain momentum, it’s crucial to shift your mindset. Acknowledge discomfort as part of the marathon experience; this acceptance helps you persevere through tough patches during the race. Instead of fixating on the end goal, immerse yourself in each stride. Breathe in the air and let it help fuel your run. Be aware of your surroundings and take it all in. Think of why you’re running this race and everything you’ve accomplished to get to this point. By focusing on the process, not just the outcome, you allow yourself to appreciate the present moment, reducing pressure and enhancing performance.
Practical Mental Strategies for Training and Race Day
Implementing effective mental techniques can substantially impact training and the overall race day experiences. What strategies can transform your performance?
Visualization Techniques
Visualization isn’t just a buzzword — it’s a powerful tool. By imagining yourself crossing the finish line or successfully tackling tough segments of the race, you build confidence and prepare your mind for the challenges ahead. This mental rehearsal should be vivid and detailed, engaging all your senses as though you’re already experiencing race day triumphs.
For instance, when you run through the scenic Poudre Canyon at the Colorado Marathon, use your surroundings to fuel these visualizations. Consider the tall peaks towering over you and the wild, rushing water gliding alongside you as you race downhill to the flatter portion of the course. Once you’re there, take a look back and recognize what you’ve just accomplished in running through a deep, winding canyon on your journey to the finish line. It’s pretty remarkable and something not everyone has done or will do.
For more mental strategies tailored to marathon running, check out this article in Women’s Running.
Positive Self-Talk
Words have power, and the language you use with yourself can shift your mindset significantly. Positive affirmations such as “I am strong,” “I am ready,” or “I’ve got this” can help dispel negative thoughts, replacing them with motivation and determination to propel you forward. Regularly practice positive self-talk to reinforce a supportive inner dialogue.
Journal your affirmations and revisit them in the weeks and days before the race. You can even write one of your favorite affirmations on your hand or arm on race day as a reminder that you’re strong and you’ve got this.
Mindfulness and Staying Present
Mindfulness keeps you grounded in the present, soothing anxiety about the miles yet to come. Engage in simple mindfulness exercises, focusing on your breath, posture, and the rhythm of your steps. This attention on the here and now can prevent your mind from wandering into negative or distracting thoughts.
Explore more about maintaining mental focus from Runner’s World.
Race Day Strategies to Maintain Mental Strength
Beyond training, what tactics can you employ to stay mentally strong on race day?
Setting Realistic Goals
Setting achievable goals helps maintain enthusiasm and prevent burnout. Divide the marathon into smaller, manageable segments, each with its own target time or milestone. Celebrating these mini-victories boosts morale and encourages you to keep moving forward.
Take a peek at our Full Marathon course and review the Colorado Marathon’s aid station locations before race day to help you set these segmented goals on your journey to the finish line.
Creating a Race Day Plan
A detailed race day plan can alleviate stress and enhance focus. Include strategies for nutrition, pacing, and mental checkpoints to keep you oriented and sustainable throughout the race. By having a clear roadmap, you can eliminate uncertainties and conserve mental energy for the race itself.
Discover more self-care tips for runners in our recent blog article.
The Role of Community and Support
No runner is an island, and tapping into a community can amplify your mental resilience. How can shared experiences boost your strength?
Finding a Running Buddy or Group
Training with others offers motivation, accountability, and camaraderie. Whether you’re training for your first marathon or your fifteenth, having a running buddy or group encourages consistency and discipline. Their support can provide the extra push you need on days when motivation wanes (and vice versa).
Seeking Professional Guidance
Sometimes, professional guidance can unlock potential and help you identify opportunities you didn’t realize were there to provide a structured approach to mental training. Consider consulting with a sports psychologist or finding coaches who specialize in the mental aspects of running. They can offer personalized advice and strategies tailored to your unique needs.
Join Us at the Colorado Marathon in Fort Collins
Every marathon tests the limits of your mind and body. By understanding and implementing effective mental strategies, you’re not just preparing to finish a race — you’re equipping yourself to conquer it. Mental resilience isn’t an afterthought; it’s a core component of your marathon toolkit. As you lace up for the Colorado Marathon in Fort Collins or another challenge on your horizon, remember that your mind is as powerful a muscle as those in your legs. Embrace these strategies, and let them drive you across that finish line with confidence.
Check out the race details for our upcoming event and register for this exhilarating race today!
Stay tuned for more training tips for runners and updates from the Colorado Marathon team. Share your training experiences with us on social media using #ColoradoMarathon!
Elevate Your Run: Unlock Health Benefits of Running at High Altitudes
The U.S. Olympic and Paralympic Training Center in Colorado Springs, situated at 6,000 feet in the Rocky Mountains, provides America’s top athletes with the advantages of training in an oxygen-depleted environment — and with good reason.
Hypoxic training, also known as altitude training for events at lower elevations, is a proven method for boosting sports performance. Athletes who engage in altitude training can increase the production of oxygen-carrying red blood cells naturally, without resorting to banned substances or methods. This gives athletes a leg up when they compete against others at lower altitudes.
That said, running at high altitudes has gained popularity among runners, athletes, and fitness enthusiasts alike. The Colorado Marathon, held annually in Fort Collins, is a prime example of why high-altitude running is drawing attention. Starting at an elevation of 6,111 feet and winding through the scenic Poudre Canyon, this marathon offers breathtaking views, significant health benefits, and a rewarding, memorable experience for all participants. Understanding the advantages of high-altitude running can be a game-changer for anyone looking to push their physical and mental limits.
Today, we’ll dig into the science behind running at higher elevations, explore the many health benefits of running at high altitudes, and share some helpful tips for safe and effective high-altitude running. Keep reading to learn more!
The Science Behind Running at High Altitudes
High-altitude running is more than just a challenging workout; it’s a scientifically backed method to enhance your fitness. At higher elevations, the air is thinner, meaning there’s less oxygen. This reduction forces your body to become more efficient at delivering oxygen to muscles and vital organs. Over time, this can significantly improve your endurance and performance.
When you run at higher elevations, your body produces more red blood cells to compensate for the lower oxygen levels. These cells are responsible for transporting oxygen throughout your body. An increased red blood cell count enhances your ability to utilize oxygen more efficiently, which can boost your stamina and endurance.
In addition to red blood cell production, high-altitude running stimulates the production of Erythropoietin (EPO), a hormone that regulates red blood cell production. Elevated EPO levels can lead to improved athletic performance, making high-altitude training a favorite among elite athletes. This natural boost can give you a significant edge in endurance events like marathons and half-marathons.
Health Benefits of Running at High Altitudes
Running at high altitudes offers numerous physical and mental health benefits.
Increased Lung Capacity
One of the most notable advantages is increased lung capacity. When you’re exposed to lower oxygen levels, your body adapts by enhancing its lung capacity to absorb more oxygen. This adaptation not only benefits your running performance but also improves your overall respiratory health.
Improved Cardiovascular Health
Improved cardiovascular health is another significant benefit in healthy individuals. High-altitude running forces your heart to pump more efficiently, strengthening your cardiovascular system. Over time, this can lead to better heart health and reduced risk of cardiovascular diseases. The rigorous nature of high-altitude running also helps in burning more calories, aiding in weight management.
It is important to note that training in high altitudes is not ideal for people with pre-existing cardiovascular health issues, especially if you’re traveling from a lower to higher altitude. These individuals should consult with their medical provider before considering high-altitude training and/or running.
Supports Mental Health
Mental well-being is equally important, and high-altitude running has positive effects on your mental health. The challenging environment and beautiful landscapes can elevate your mood and reduce stress levels. The sense of accomplishment you feel after completing a high-altitude run — or competitive race — can boost your self-esteem and mental resilience. Being close to nature and away from urban noise also provides a therapeutic effect, enhancing your mental clarity and focus.
Tips for Safe and Effective High-Altitude Running
While the benefits are enticing, it’s crucial to approach high-altitude running with caution. Preparation is key. Keep these tips in mind:
Acclimate
Before embarking on a high-altitude run, spend a few days acclimating to the elevation. This helps your body adjust to the lower oxygen levels, reducing the risk of altitude sickness. Gradually increase your running intensity to allow your body to adapt to the new conditions.
Hydrate
Hydration is another critical factor. The dry air at higher elevations can lead to quicker dehydration. Ensure you drink plenty of water before, during, and after your run to stay hydrated. Electrolyte-rich drinks can also help maintain your fluid balance and prevent cramps.
Pace Yourself
Pacing yourself is essential. High-altitude running can be more challenging than running at sea level, so it’s important to listen to your body. Start with shorter runs and gradually increase your distance and intensity as you become more accustomed to the altitude. Paying attention to your breathing and heart rate can help you gauge your effort and avoid overexertion.
Gear Up
Wearing appropriate gear can make a significant difference. Lightweight, moisture-wicking clothing can keep you comfortable, while proper footwear can provide the support and traction needed for uneven terrain. Sunglasses and sunscreen are also essential to protect yourself from the strong UV rays at higher elevations. Visit our friends at Runners Roost Fort Collins to find all the gear you need for your next run!
Read our recent article to explore 4 High-Altitude Training Tips for Runners to learn more!
Exploring the Colorado Marathon
One of the best places to experience high-altitude running is the Colorado Marathon in Fort Collins. The Full Marathon course starts at an elevation of 6,111 feet in the Poudre Canyon and travels downhill through Roosevelt National Forest along the Cache la Poudre River. The scenic route offers stunning views and a challenging yet rewarding experience.
For those participating in the Half-Marathon, the course starts at an elevation of 5,303 feet. Although the elevation is slightly lower, acclimating to the altitude beforehand is still essential. Both courses offer a unique opportunity to experience the benefits of high-altitude running while enjoying the natural beauty of Fort Collins.
It’s important to note that Fort Collins itself is at an elevation of 5,003 feet. If you’re traveling from out of state, give yourself a few days to acclimate to the higher elevation before the race. Staying hydrated and getting plenty of rest can help your body adjust more effectively.
Join Us at the Colorado Marathon in Fort Collins
Incorporating high-altitude running into your training regimen can offer numerous health benefits, from improved lung capacity and cardiovascular health to enhanced mental well-being. By preparing adequately and following practical tips, you can safely and effectively enjoy the advantages of running at higher elevations.
The Colorado Marathon provides an excellent opportunity to experience high-altitude running firsthand. Whether you’re participating in the Marathon or Half-Marathon, the breathtaking views and challenging course make it a memorable event. There’s also a 10k and 5k for those who prefer flatter terrain that passes through beautiful natural areas in Fort Collins.
Ready to take your running to new heights? Join us at the Colorado Marathon and discover the incredible benefits of high-altitude running. For more information about the race and to sign up for our upcoming event, visit our website and start your high-altitude running adventure today.
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