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Updates from the Road
5 Best Thanksgiving Day Foods for Runners
Thanksgiving is just around the corner, and for runners, this holiday is more than a chance to indulge. It’s an opportunity to refuel after those long runs with foods that taste great and support their active lifestyles. Finding the right balance between festive treats and nutritional value is key. In this post, your friends at the Colorado Marathon will highlight some of the best Thanksgiving foods for runners. These dishes can provide the energy and nutrients runners need to stay strong and healthy during the holiday season. Keep reading to learn more!
Turkey: The Star of the Table
Turkey is the undeniable centerpiece of Thanksgiving dinners. It’s tasty and packed with lean protein that’s vital for runners. There are many ways to prepare a turkey, but not all are healthy.
Benefits of Lean Protein for Runners
Lean protein, like the type found in turkey, is essential for muscle recovery post-run. It repairs muscle fibers broken down during exercise, helping you bounce back faster and stronger. Plus, protein improves overall performance by maintaining muscle mass.
How to Prepare a Healthier Turkey
A healthy turkey doesn’t mean a bland turkey. Roasting is one of the best methods to retain flavor without adding unhealthy fats. Use olive or avocado oil instead of butter to crisp the outer layer while it roasts. Go easy on the salt and use other spices and ingredients like citrus, rosemary, sage, thyme, garlic, and black pepper for a delicious, savory depth.
Sweet Potatoes: Nutrient-Rich Fuel
Sweet potatoes are a traditional Thanksgiving staple that provides an energy source runners will love. The key is to be mindful of the toppings to keep your sweet potato dish tasty yet healthy.
Complex Carbohydrates for Endurance
These vibrant spuds are rich in complex carbohydrates, which sustain energy levels over time — a runner’s best friend during long-distance events. They release energy slowly, keeping you fueled and focused throughout your run. Additionally, these orange spuds can help boost immunity, reduce inflammation, improve digestion, and help maintain healthy blood pressure levels.
Delicious Ways to Serve Sweet Potatoes
For a healthy twist, consider mashing them with a hint of cinnamon, nutmeg, and kosher salt instead of sugar. You could also bake sweet potatoes into a casserole. Top with walnuts or pecans and a drizzle of maple syrup for flavor to eliminate excess sugar and fat from traditional toppings like sugar, butter, and marshmallows.
Green Beans: A Crunchy Delight
Green beans might not steal the spotlight, but they offer unparalleled nutritional benefits, especially for athletes. But how you prepare them can eliminate all the nutritional goodness they offer.
Vitamins and Minerals in Green Beans
Green beans are packed with vitamins A, C, and K, and essential minerals like iron, calcium, and potassium. These nutrients aid post-race recovery and reduce injury risk — a win-win for active lifestyles.
Creative Green Bean Dishes
Spice things up with a green bean almondine instead of a traditional green bean casserole. Tossing them in lemon and toasted almonds adds a delightful crunch and they’re oh so delicious! Or, try sautéed green beans with garlic and a sprinkle of sea salt for a taste that’s both simple and elegant.
Cranberry Sauce: The Antioxidant Boost
Cranberries bring brightness and a bounty of antioxidants to your Thanksgiving plate. However, traditional cranberry sauce in a can has preservatives and lots of added sugar. Cranberry jello, as yummy as it is, is also packed with sugar. We have some tasty alternatives for you.
Antioxidants and Their Role in Recovery
Antioxidants fight oxidative stress in the body, a common issue for runners. By reducing inflammation, they ensure a swifter post-run recovery.
Making Healthy Cranberry Sauce
Skip the canned stuff. Homemade cranberry sauce is fresher and healthier. Use fresh cranberries, a drizzle of honey or maple syrup, vanilla extract, and orange zest. This combo keeps sugar levels low while enhancing the natural tartness of the berries. Here’s a simple, healthy cranberry sauce recipe you ought to try!
Pumpkin Pie: A Guilt-Free Dessert Option
End your meal on a sweet, yet healthy note with pumpkin pie.
Pumpkin’s Nutritional Benefits
Pumpkin is far more than a holiday flavor; it’s a powerhouse of fiber and vitamins like A and C. These nutrients support energy metabolism and help maintain immune function, which is key for athletes during training for a race.
Lightening Up the Pumpkin Pie Recipe
Create a lighter pie by using coconut sugar instead of refined sugar. Opt for a whole wheat crust or oat-based crust for added fiber. The result is a delightful dessert that satisfies without sabotage. Oh, and go easy on the whipped cream! A little dab will do.
Make Healthier Choices and Enjoy the Benefits
Thanksgiving can be both festive and healthy for runners. By choosing healthier Thanksgiving foods for runners, you can enjoy a satisfying meal without straying from your fitness goals. Remember, nutritious options can fuel your body and enhance your performance. This holiday season, prioritize balance and make mindful choices at the table. Embrace a Thanksgiving that keeps you energized and motivated for your runs ahead. Celebrate wisely and keep moving forward! From all of us at the Colorado Marathon, Happy Thanksgiving to you and yours!
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!
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