If you’ve ever experienced altitude sickness (aka Acute Mountain Sickness or AMS), you know that it is not to be triffled with.
Nausea, headaches, fatigue, dizziness and shortness of breath. All classic symptoms of this condition that can impact anyone at any time, regardless of physical fitness or acclimatization status.
With the popularity of high mountain races (Leadville trail run series, Spartan Breckenridge obstacle course races, etc) and summit chasing, learning how to prevent and mitigate AMS can mean a more enjoyable and successful experience.
Check out our 5 helpful tips for your next big adventure into the high mountains:
Before I had kids I was trail running almost daily. I live in Colorado where I am surrounded by steep and rocky trails, and after my 2nd son was born I was wondering how I would keep up my favorite past-time with a double jogging stroller.
Well, I am here to tell you that trail running with kids is easier than you think! Here are 7 tips to help you get back out on the trails:
#1. Get a good stroller.
The word “good” is relative in this sentence. You don’t need to spend a lot of money on a stroller; sometimes a second hand stroller might be better for trail running; the trail is going to beat it up.
Ensure the stroller has knobby tires, front shocks and good suspension; it is important for the snow and ice.
Stroller Hack: If you can’t afford or don’t want to pay for a new stroller, but want to ensure your stroller is ready for stroller trail running regardless of the climate. Switch your wheels out. Purchase knobby tires from your local bike shop for the back tires and purchase a BOB front wheel. It is significantly cheaper than buying a new stroller.
#2: Strap em’ in and lock it up.
You may be thinking “of course”, but you wouldn’t believe how many people don’t strap in their kids. On a trail that is rocky or with any kind of incline/decline make sure that they are in tight! If you have a front tire that has a swivel option, make sure that it is locked. This will ensure that when you hit bumps or rocks the front tire goes straight over them, giving you and your kids a smoother ride.
Trail running. It’s the leg burning, heart pumping activity that can be so exhausting yet so exhilarating at the same time. If you are just getting into the sport, imagining running up those steep, rocky trails that must be only meant for hikers seems like an intimidating endeavor. Knowing where to go is key so that you can train your lungs and legs for those high grade climbs and technical descents. After mastering our second round of trails appropriate for beginners you will be ready to to conquer any adventure this summer!
With mud run and obstacle course race season well underway warm temperatures here to stay it’s time to take your training to the the great outdoors. Here is another workout featured from our partner site Daily Outdoor Workouts.
This is a buddy workout. You need at least one other person to complete this workout or else plan on doing a TON of reps!If you have kids, no excuses! They can ride in the stroller, bike or run with you! Plan on 60-90 minutes for this one…
A running route that passes at least 2 playgrounds or parks. The further away the parks you choose, the longer/harder your workout!
A bar or tree with a branch you can hang from
Warm-up and then………. Run to the first park and complete the following with your partner (split the reps however you choose):
Run to park #2 and complete the following (split the reps with your partner):
100 meter alligator crawl (do this one together)*
75 park bench box jumps (or step-ups for level 1)
50 Tree hugger situps*
25 burpee pop-ups or pullups
OPTION 1: Run home- great job! OPTION 2: Run 1 mile away from the last park and back THEN repeat the entire workout in reverse(starting with the 25 burpee pop-ups and going up from there) before heading home. You are a rock star!
We are fortunate to live in a state with so many beautiful trails and a myriad of trail races to choose from. If you are new to the state or just getting into trail running and looking to take on your first trail race, choosing the best one compatible with your fitness and ability level can be a daunting task.
So we’ve made it easy for you!! We handpicked the best trail races suitable for beginner to intermediate trail runners in the front range and central mountains. We didn’t include races in Colorado Springs, the Western slope or southwest Colorado so feel free to share your favorites in these ares in the comments section below.
Elk Meadow trail race, June 3rd 2017:
Includes a 5k and 10k option
The trails at Elk Meadow park are relatively tame and any climbing is done gradually through a series of switchbacks winding through the thick evergreen forests. The 5k course will mainly keep runners along the base of Bergen peak where you will run through beautiful open meadows filled with yellow and green grasses and wildflowers. The elevation here is the greatest challenge so make sure those lungs are ready for the higher altitude (around 8000 feet)
The 5k course contains just 300 feet of climbing, enjoy rolling hills with short climbs and quick descents, perfect practice for those new to the trails. The trails are smooth and wind through bushes and brush with occasional scenic views of Pikes Peak and Castle Rock.
There is plenty to do for the entire family at this venue post run. The Philip S. Miller Park’s outdoor space includes a playground with 60-foot slide, a 200-step challenge staircase, a turf field, and the Headrush Towers—40-foot and 80-foot towers that kids can climb up, repel down, or even free fall from.
You’ve conquered all of the beginner trail runs across the front range. Now it is time to raise the stakes a bit and try out some more technical terrain. In this post, we will highlight our 5 favorite trails appropriate for intermediate trail runners.
These runs were chosen because of their proximity to the greater Denver metro area (all within 20-40 minutes). There are many more amazing trails to explore further west (Conifer, Genesee, Idaho springs) north (Boulder, Longmont, Fort Collins) and South (Monument, CO springs) which we hope to cover in future posts.
Please share your favorites in the comment section below!
This is a workout I put together for our sister site. It’s a perfect workout to build upper body and grip strength needed to conquer the monkey bars, rigs, rope/wall climbs and cargo nets for your obstacle course race. Plus, working out on the playground is fun!!
Set of monkey bars
Warm-up: Walk/jog 1 minute 20 arm circles each direction 20 straight leg lifts each leg 10 pushups repeat 1 time
Monkey bar set (1 of each): Forwards Side-ways Backwards Hand over hand Skipping a bar Crawl using feet (video demonstration below)
—-> The workout can be completed in any order, just don’t drop or put down your Buddy the entire workout!
—-> If you are really looking for a suffer fest, repeat the workout twice!
*A note from Lauren:
I came up with this workout when I was training for the Warrior Dash World championships race last summer. We drove up to Guanella pass (near the base of Mnt Bierstadt, a front range 14,000 foot peak) and I completed this workout at altitude. Whether you are training for an OCR event or just love trail running, this workout will help you gain strength and fitness to run stronger, longer!
Are hills your nemesis? Maybe you just can’t seem to catch your breath on the ups or are tentative on the downs. Try out these workouts to improve your skills and fitness so you can conquer those hills with confidence!
You need to find a location that has multiple flights of stairs. An office building, stadium or if you live in the Denver metro area Red Rocks Amphitheatre.
Stair work is one of the best ways to improve cardiovascular fitness but more importantly it helps to improve your motor skills and turnover (or cadence).
I love a good adventure. In fact, you could say my thirst for discovering new trails and desire to see what is around that next bend has been a driving force in my trail running career.
Finding a trail system (or multiple) that have sections of varying lengths you can link together is a great way to add mileage as your fitness level and skills on the trails increase. Check out my recommendations in the front range for beginner to advanced trail runners and please share in the comments below your favorite multi-trail adventures in Colorado!!