Tips from a junior: How to train for the Bolder Boulder
Did you know that the finish line to the Bolder Boulder is in CU’s very own Folsom Field? The Bolder Boulder is a 10K that incorporates the fun of racing with a parade, celebrations and lots of entertainment. You do not need to be an experienced runner to participate in this race! It is a unique race and a bucket-list item for many people who do not live in Colorado. Many students who spend the summer here do it for fun! If you’ll be around this May, join the Boulder community for this fun, annual Memorial Day tradition!
Whether it’s your first time running the Bolder Boulder or you’ve been out of commission for a while, now is a great time to start training. Here are some tips to help you prepare:
Start early
You definitely want to start training early - especially if you’re new to running. It is important to gradually work on building up your duration, frequency and intensity. You do not want to do too much too fast, because that is how you can injure yourself. With the Bolder Boulder taking place on Memorial Day, there’s plenty of time to train if you begin soon!
If you are not sure how to begin, following a running program can be very helpful, but it is important to stick to it. There are many apps that you can download on your smartphone for guidance, such as ZenLab’s Couch to 10K or the LiveStrong 10K for Beginners plan.
Find your forever pace
For a first time runner, I recommend finding what’s called your “forever pace,” a pace that you feel like you could run at forever. A good pace to begin at is an 11 minute mile. When you feel comfortable running at this pace, you can adjust your speed as needed. Once you have found this pace, running will feel like a breeze!
Prepare for the distance
As you prepare for this race, you should prep yourself for the distance. Since this race is a 10K, I recommend going on a few 8 mile runs (at least two) before the actual race. Even though a 10K is 6.2 miles, you can get an idea of what it will feel like to run long distances. You will be more than prepared and ready to nail the race!
If you do not have a running watch, you can download apps on your phone such as MapMyRun to track your distance.
Switch it up
Make sure that you’re changing it up! Rather than resorting to running as your only form of training, throw some cross-training into the mix.
There are plenty of different ways that you can cross-train, depending on what activities you enjoy. From swimming and weight training to cycling and yoga, each of these activities will help improve your strength and flexibility when it comes time for the big race.
Find a shoe that fits
This is a very important tip! Your running shoes should fit properly to avoid discomfort and possible injuries, and they should provide both cushioning and support. You want to make sure that you can spread your toes while running. This is how you know that you have the right size shoe. If your shoes are getting old, consider replacing them.
Ask for support
Invite your friends and family to come cheer you on for the big race! Every single year when I was younger, my mom, sisters and I would wake up at the crack of dawn to drive down to the city to cheer on my dad while he ran the Chicago Marathon. We made big posters that said “Go, dad, go!” and held them up at the race as we cheered him on. Having friends and family to cheer you on makes all of the difference.
Prepare the night before
It is very important to get a good night's sleep before the race. You want to wake up the next morning feeling well rested so that you can put on your best performance and achieve the results that you would like.
Stay hydrated
Hydrate! It is important to stay hydrated while you are running. Usually there are drink stations along the route for you to boost your electrolytes.
If you enjoy running, I encourage you to join the Buff Running Club, Competitive Functional Fitness Club, CU Sprinting Club or attend fitness events at The Rec to cross-train!
I wish you the best of luck with your training!
