​From big miles and endurance challenges to panoramic scenery and just plain fun, here are 12 classic Colorado Springs active events for your bucket list.

Pikes Peak country is big country. And when it comes to running and cycling, you can go big on beautiful mountain courses that make your heart thump with the joy of living while they also kick your butt. We’ve chosen some gutsy runs, rides and Colorado races for our bucket list, included some fast and fun 5Ks and tossed in a couple fun favorites.
There’s never a better time to start planning and training than now. Most trainers will tell you that putting a goal on the calendar is vital to staying motivated. Speaking of that calendar, be sure to keep an eye on those registration dates. Some of these classic Colorado Springs events fill up fast, and some are already open for registration.

Winter Series
Jan. 11 – Feb. 22 - Four Race Locations

They call it “The Coolest Race in Town.” Sure, that refers to the weather in January and February, but it also captures the welcoming vibes and the camaraderie of running in the winter. You may have sun; you may have snow. Hosted by Pikes Peak Road Runners, the Winter Series consists of four races that get progressively longer. Here’s the 2025 list: 

• Winter Series I, Jan. 11
  5K and 10K at Fountain Creek Regional Park
• Winter Series II, Jan. 25
  4 mile and 8 mile at Cheyenne Mountain State Park
• Winter Series III, Feb. 15
  5 mile and 10 mile at El Pomar Youth Sports Complex
• Winter Series IV, Feb. 22
  7.5 mile and 12 mile at U.S. Olympic and Paralympic Museum, America the Beautiful Park

Runners of all abilities are welcome, and the series is an excellent way to ramp up your fitness and distance, especially if you want to tackle one of the other longer runs in this list. 
pprrun.org

​Super Half Marathon and Game Day 5K
Feb. 9 - Downtown and the Pikes Peak Greenway Trail

Hit the trail before you veg out and pig out for the big game. If you’ve been running through the winter, you can go long early in the season. If you’ve recently started building your running game, you can stick to the short route. Either way, bring your fun game-face and race for paydirt in the annual Super Half Marathon and Game Day 5K. There will be school bands and cheerleaders, making a festive gameday atmosphere to cheer you on. The course is about as flat as it’s gets around here, so do a touchdown dance for that!
pprrun.org

5K on St. Patrick’s Day
March 15 - Downtown Colorado Springs

The start of this 5K race resembles a massive green wave crashing down Tejon Street. Expect a big crowd to lace ‘em up for this long-running race before the St. Patrick’s Day Parade. The course is flat and fast, perfect for testing your physical conditioning after a long winter. Just be sure to wear green. And stick around afterward for the always-fun-to-see kids’ Leprechaun Fun Run.
csstpats.com

Spartan Trifecta Weekend
May 31 – June 1 - Fort Carson

Why just run when you can carry heavy objects, climb, crawl and navigate obstacles like barbed wire and fire? Pair the Spartan toughness with the rugged terrain and Army honor of Fort Carson and it’s easy to see why there’s a long tradition of this grueling body- and soul-testing obstacle race. How hard do you want to go? You can choose your distance with options ranging from a sprint 5K with 20 obstacles to a 50K with 60 obstacles. Or if you really want the full pain, suffering and transformation, there’s a trifecta pass for all three weekend races. As part of the Spartan Honor Series, you’ll receive a special commemorative medal and experience a special challenge honoring our courageous service members and first responders of Fort Carson and beyond. 
au.spartan.com

​Pikes Peak Apex
June 6-8 - Various trails in Palmer Park, Cheyenne Cañon and Cañon City
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The Apex has become the Springs’ biggest and one of the best Colorado races for mountain bikers. It’s a three-day endurance challenge on the slopes of Pikes Peak that showcases some of the best local trails, even while the route and featured trails change each year. The Apex also draws world-class pros as well as motivated amateurs looking for a bucket list experience.
The new Apex Gravel gives gravel riders two options to race as well. The 135-mile Queen of the Canyons option follows much of the Gold Belt Tour Scenic Byway from Colorado Springs through Cripple Creek, Cañon City, Victor and back. And the “short” version, Mini Majesty, is 65-miles up Gold Camp Road and back. 
pikespeakapex.com

Garden of the Gods 10 Mile, 10K & Trail Run
June 8 - Garden of the Gods

Billed as the “Perfect 10,” it’s hard to argue. Garden of the Gods has been listed as the No. 1 Park in the country by the travel website TripAdvisor. And while most folks drive through the park, runners enjoy a more intimate experience as they gallop through a maze of sandstone towers. But don’t let the beautiful scenery fool you — the rolling hills of the Garden 10-miler, 10K and 10K Trail Run are a challenge that will redline your heart rate. The finish is worth the effort, as runners fly onto the grounds of Rock Ledge Ranch, run past barns, horses and cows, and then relax with good food, beer and music at the Race Expo.
gardentenmile.com


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The Pikes Peak Ultra
July 26 - Bear Creek Regional Park, Cheyenne Cañon
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If the peaceful pace of a 50-mile run appeals to you — meaning, you like to run all day — then the Pikes Peak Ultra is your event. The course was designed by ultrarunner and race director Justin Ricks, who wanted to “showcase some of the very best trails in Colorado Springs.” There are other options; they’re just all long: 20K, 30K, 50K and 50 mile.
The race will test the toughest runners. The 50-miler includes 11,759 feet of elevation gain on the high slopes above Cheyenne Cañon. The 50K has plenty of sting, with 8,127 feet of climbing. Both include the summit of Mount Rosa at 11,500 feet. New to long-distance running on trails? The 20K is gentler with only 2,513 feet of elevation gain. There are plenty of aid stations with experienced ultrarunners there to keep you smiling and moving forward. But there’s no way around it: Prepare with lots of trail miles that go up.
madmooseevents.com

The Broadmoor Cycle to the Summit
Aug. 9 - Pikes Peak Highway
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Here are three words cyclists will understand when describing the Broadmoor Cycle to the Summit: “Shut up, legs!” There’s only one hill, and it’s a doozy. The distance of the ride is 12.42 miles, but be prepared because it finishes at the summit of Pikes Peak, 14,115 feet above sea level, making this one of the best Colorado races for cyclists.
A popular ride, the Cycle to the Summit is doable by reasonably fit cyclists willing to gear down and spin the pedals. Elite cyclists make it seem easy. It’s not. But once you pedal through quiet, ancient forests beneath the peak’s monolithic sun-splashed face, you’ll realize there is no rush. The course is the same used by the racecar drivers in the Pikes Peak International Hill Climb, with a flurry of switchbacks and famous landmarks such as Devil’s Playground and Bottomless Pit.
Ready to ride? Put in the climbing work in the spring and summer, and perhaps you won’t have to have that conversation with your legs — or at least not as often.
coloradospringssports.org/cycletothesummit

Cheyenne Mountain Run
Aug. 16 - Cheyenne Mountain State Park
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Runners and riders in the Pikes Peak area must cringe when they read the words: The trails in Cheyenne Mountain State Park are the best on the Front Range. Some secrets are best kept secret, after all. Fact is, while there is plenty of great singletrack out there, Cheyenne Mountain State Park is a special location.
And if you’re up for a good run, the Cheyenne Mountain Run is the ticket. The 25K will take runners 3,350 vertical feet to the summit of Cheyenne Mountain. Expect 9-plus miles with lots of climbing. There are 10K and 5K options, as well.
friendsofcmsp.org

Rampart Rager
Aug. 23 - Buffalo Lodge Bicycle Resort, Garden of the Gods, Rampart Range Road
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With a classic course designed by local rider and racer Jayson Middlemiss, this race is pedal-smashing fun. Beginning at the Buffalo Lodge Bicycle Resort, riders will cruise through Garden of the Gods. Then the fun begins: miles of uphill gravel grinding on Rampart Range Road. Good news, the grades are fairly gentle, and the views are magnifique. You’re going to climb about 6,700 feet overall, but the descent back down Rampart Range Road is a blast.
rampartrager.com

Pikes Peak Ascent and Marathon
​Sept. 20–21 - Manitou Springs, Pikes Peak
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There are many ways to reach the summit of Pikes Peak. But if you’re up for a lung-busting challenge, nothing tops the Pikes Peak Marathon and Ascent. There are two races over one weekend. Some 1,600 runners tackle the 13.32-mile ascent on Saturday. The race begins in Manitou Springs and ends at the 14,115-foot summit of Pikes Peak. On Sunday, marathoners ascend the peak, then turn around and finish in downtown Manitou Springs.
This is one of the best Colorado races around. It is revered and competed in by the world’s top mountain runners, these races will break you down — then restore you with new confidence as you run above tree line and negotiate the final steep switchbacks. And when there is no more mountain to ascend, you can see for 100 miles or more in every direction on a clear day. Oh, forget about conquering the mountain. Run this one to shush those voices that say you can’t.
Registration opens on March 1, and you’ll have to prove qualifying times. Some of these other races count as qualifiers.
pikespeakmarathon.org

Colorado Springs Marathon
Oct. 4 - Colorado Springs Pioneers Museum, Pikes Peak Greenway Trail
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OK, so you’re done with the uphill grind. We understand. It’s difficult to find level ground in Colorado races. But the Colorado Springs Marathon will go easier on you. The race follows the Pikes Peak Greenway Trail as an out and back from downtown. That means the first half of the course runs slightly and gradually uphill — but slightly and gradually downhill for the second half.
The gravel surface for much of the way is easy on the body, and the finish line festivities are on point. It’s a great choice for your first Colorado marathon. There are half marathon and 5K options too, and the event supports the Trails and Open Space Coalition.
thecoloradospringsmarathon.com

​​Back in 2019, I signed up for a half marathon. Now, this doesn't seem like a huge accomplishment - tons of people have completed this with little effort but this race was different, especially for me. Those of you who know me, know that I'm more of a pack mule than a distance runner. If you put a load of 80 pounds on my back, I'll saunter my way to any finish line over any distance - much like the buffalo that this article is influenced by. I won't break any land speed records, but I'll finish. I'll push through the storm... But a race where there's actual running involved is very tough for me to push through.
 
The half marathon I signed up for was called the Pikes Peak Ascent and is one of the toughest half marathons in the world. The starting elevation for the race is 6,707 feet above sea level, culminating at over 14,000 feet! You are literally running up a mountain with 2,000 of your closest friends. Now, I'm not really sure why I signed up for this craziness, but I did, and I decided to radically commit to the training process and finishing the race. So, I began a training regimen that I found online and got to work. Over the next six months, I would run up hills for long distances and over several hours. I would lift lighter weights to improve my leg strength and stamina, focus on my nutrition, and pump myself up with whatever music or motivational speeches I could find. I felt pretty good!
 
After training my butt off, race day finally came. For those of you that have participated in these wild and crazy events I don't need to tell you that I was PUMPED!! The starting line before any race is electrifying. People are laughing, talking about their strategies, and are all so full of joy, knowing that they are about to endure a ton of pain! Yeah, it doesn't make much sense to me either. The contagious energy and motivation were everywhere, and I couldn't help but join in on the excitement. I checked my water levels and made sure I had by two peanut butter and jelly sandwiches in a spot that I could easily reach. I was focused, driven, and completely unaware of the torment that I was about to endure.
 
The gun went off and we all jolted out of our starting zones like young gazelles. I started at a good pace that I thought I could sustain until the climb got really tough. We started on the asphalt running through a small town before we got to the trailhead where the race really started. Once we hit the dirt everything changed. the uphill got more uphillier and the terrain got more treacherous with every mile. At each aid station I saw people tapping out and quitting the race. It was a lot harder than I thought it would be, but I was still ahead of my goal time. After about 7 miles up, I found myself walking and thinking... "Why in the world did I sign up for this thing?". I had only ever completed one half-marathon prior to this, and it was flat and at a much lower elevation. Now I was 10,000 feet above sea level regretting my life's decisions up until this point. There was still 6 miles left, and 4,000 more feet left to climb. Those aid stations were looking mighty comfortable.
 
The easy thing would have been for me to just throw in the towel. Heck, only a small percentage of the world’s population made it as far as I had - this was good enough, right? But I remembered that I had made a promise to myself. I was committed to finishing this race. I was committed to crossing that finish line and doing something that I'd never done before. It was pushing me WAY outside of my comfort zone but that's where real change happens. "Suck it up buttercup! Don't you dare quit", I told myself repeatedly. I got myself moving again and made my way up the mountain all the way to the top. I crossed the finish line, grabbed some Gatorade and a banana, gave a few motivated high fives to other finishers and volunteers, and got on the bus back to the bottom of the mountain. I finished!

​Mid-Stance Isometric (Hold)

This is one of my go-to exercises all year round to touch on. This exercise consists of a hold replicating the mid-stance position of running. This is the position during running where our body is under the most load, and when our leg acting as a spring is in full compression. This position consists of slight flexion under load at the following joints - The hip, knee, and ankle (dorsiflexion). The muscles engaged isometrically during this exercise consist of the trunk core muscles, glutes, hamstrings, quads, and calf muscles. I recommend doing this exercise within a smith machine to remove the stability component of this exercise to allow for heavier loading. 


If a runner can improve load capacity in this position while maintaining stability through the trunk and lower extremity, this exercise can help to improve fatigue resistance moving through this position during running.
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A typical prescription for this exercise would be 3 sets of 20-30 second holds on each leg at a heavy load (a 7-8/10 perceived intensity for the duration).

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​There’s more than one way to train for a race, especially one as complex as the Pikes Peak Marathon. Held in Manitou Springs, CO, this classic 26.2 mile trail race has been won by many exceptional athletes since its inception in 1956. Winners have stemmed from a variety of athletic backgrounds, including cross country skiing, track and field, road running, and ski mountaineering.

In addition to differences in sports background, these champions have had equally unique methods of training for the specific challenges of this course. With over 7,800 feet of elevation gain and descent, 13 miles of uphill followed by 13 miles downhill, and a maximum altitude of 14,115 feet (4,302 meters), it’s an extremely difficult course for participants to prepare for.

Matt Carpenter, 12-time Pikes Peak Marathon Champion, and current course record holder in a time of 3:16:39, a record that has still eluded the current best trail runners in the world, including Kilian Jornet and Adam Peterman, was known for some of his extreme methods of training for the race. Carpenter has been documented sleeping in a tent along the course at Barr Camp (approx. 10,000 feet) to train the upper sections of the route and better adapt to the extreme altitude. He was also recorded performing three, two, one mile pushes beginning near the Pikes Peak A-Frame (12,000 feet). There’s no question Carpenter’s training and workouts were specifically designed for optimal performance at the Pikes Peak Marathon.

In this article, I share key workouts and training tips from Pikes Peak Marathon winners. While there is no “magic workout” that makes runners faster at the Pikes Peak Marathon (or any race), there are certainly insights to be gained from athletes who have studied the course or reflect on the practices of their training that led to winning one of this country’s premier trail races.
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PROTIP: Copying elite runner workouts and training is not advisable for recreational runners who may lack the years of running and high-intensity training background of elites. However, many of the tips in this article are approachable for runners of all levels. If you are interested in implementing any of the advice in this article into your own training, discuss with your running coach the pros and cons of doing so. If you don’t have a running coach, always remember to make changes to training slowly and with proper rest for optimal adaptation. Check out our coaches and camps page if you want to connect with running coaches.

​Brittany Charboneau: 2020 Champion
Something that always sticks out about a build-up to Pike’s was the time I ran up to the top wearing a black North Face dress because I was having a funeral for Strava. I was so in my head about paces, segments, etc. especially on Pikes, so I ran the whole thing without ever looking at any of the data. I also made a playlist that was themed around winter despite it being mid-July because I wanted to trick my mind into not overthinking the warm temps.
Although this isn’t a specific workout per se, it was definitely a mental workout that built so much confidence that I could run my way, ensure I kept the joy in my training, and of course garner conversations from tourists at the top…”Did you run all the way up here from the bottom? You wore a dress??”

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​Kristina Mascerenas: 2017, 2022 and 2023 Champion
I’d say my key workouts are one flat, fast workout a week and doing a workout in my long run every other weekend(ish)! For example, on a Wednesday, I’ll do 8×3 minutes at 10k effort on a flat road with five hill strides at the end, followed by a Saturday 20-mile long run with a 30-minute tempo in the middle! I believe the key is consistency and touching your top-end speed a little bit regularly!

​Alex Nichols: 2015 and 2016 Champion
One of the key workouts I did fairly often leading up to the Pikes Peak Marathon was a complete run of the course. I would start early and put in a solid uphill effort, most of the time running about 20 min slower than my race goal pace for the uphill portion. Then I would take advantage of the summit house for a prolonged lunch break. I would eat a normal lunch and spend a couple of hours above 14,000 feet hanging out and digesting. Then I would run the downhill back to town also at a pretty high effort. This gave me the chance to experience the entire course quickly while making it less of a massive effort. It also gave me more time at high altitude. It’s an unconventional long run option, but I think it made a big difference for me.

Fun Fact: Alex Nichols summits Pikes Peak every month of the year, even in winter!

Galen Burrell 2004 Champion
The workout that I feel was most critical in my buildup to the Pikes Peak Marathon was a grueling 5 x 4 min VO2max hill workout I would do every week with (8-time PPA winner) Scott Elliott. Instead of a trail, we used a steep paved road to maximize the efficacy of the workout and jogged down the other side of the hill for roughly equal recovery. I loved running the same course each week — watching the times consistently drop from June to August gave me the confidence that I was ready for race day.

The 2024 Pikes Peak Marathon will be held on September 22, with the Ascent slated for September 21.

Tags: Alex Nichols, Anna Ortiz, Brittany Charboneau, Galen Burrell, Jonathan Aziz, Kim Dobson, Kristina Mascerenas, mountain running, Pikes Peak Ascent, Pikes Peak Marathon, Stevie Kremer, Tayte Pollmann, Trail running tips, Training Tips
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About the author Tayte Pollmann​
Elite mountain and trail runner Tayte Pollmann is an American Trail Running Association Project Associate and graduate of the University of Portland. This effervescent 20-something is putting his degree in English to good use writing articles and creating short videos from his trail running travels across the United States and overseas.​

Why does ITBS occur?

In the past, ITBS was thought to be friction related stress from the lower ITB “rubbing” the lower femur if the ITB was too taught. However, it is now theorized that ITBS is compression related. This compression is thought to occur when the knee is bent past 30 degrees and the ITB compresses against the outer femur at the knee. Though the ITB get’s the rap as the pain source, the pain site is thought to be the highly innervated fat pad between the ITB and femur. 

Now, if you’re reading this you’re probably thinking, well wouldn’t nearly every runner get ITBS if it occurs with only 30 degrees of knee flexion? Unfortunately, the answer is not straight forward, like with most running-related injuries. However, with coming across ITBS frequently, there are some common trends I tend to appreciate in individuals dealing with ITBS:

• Training Error
• Long ground contact times/over-striding
• Narrow step width/cross-over stride
• Reduced pronation mobility/control at the rear-foot

By no means is this an extensive list of causatory reasons to why ITBS comes on, nor is it guaranteed reasons for ITBS to come on. Rather these are patterns I tend to see on the movement and training side of running that have a potential to bring on ITBS.
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Training Error

In previous articles I’ve written, training error tends to come up as a potential contributing factor for running-related injuries. Training error is multifactorial, but in simple terms, it’s excess stress with inadequate recovery. We need both stress and adequate recovery to have a higher potential to remain healthy as runners. With that said, our tissues have capacities before they either fail (major tissue injury), or become sensitized (become irritated or painful). Without discussing altered mechanics or compensation (which I’ll discuss below), if we don’t allow recovery within our training, there’s a higher risk for tissues that are stressed during running to become sensitized or injured. Without going too deep into training error, taking account of your total training load is important. Think of the total training load as the sum of our FDI principle: Frequency, Duration, and Intensity of training, and I would also include terrain, as varying technicality, steepness, and trail surface can have an affect on training load. 

Terrain Factors

For the purpose of this article, I want to highlight terrain as an area of training error. There are two terrain factors that can place a higher level of strain to the ITB and they include downhill running and running on narrow trails. The downhill in general increases the overall load on the musculoskeletal system, where there’s often slight to significant over-striding. If the body isn’t conditioned for this, and or we increase our downhill running rapidly, there’s a potential ITBS could result.

On the other hand, a narrow trail tends to narrow our step width as runners, and this can lead to an increase in lateral strain to the leg. As I previously mentioned, the ITB acts as a lateral stabilizer to the leg during the stance phase of running, and with the ITB being on the lateral portion of the leg, it tends to take on more strain as our step width narrows. Again, this situation can become a problem if our tissue isn’t ready to handle the load of the terrain specifically.

​Long Ground Contact Time/Over-Striding

Another pattern I’ll often visualize when assessing someone with ITBS, is a longer ground contact time (GCT) and/or over-striding. To define these two terms: GCT is the amount of time our foot is on the ground from initial contact through the push off phase of running, and over-striding is when the shin angle increases past perpendicular; or a better example to conceptualize this would be when the foot lands in front of the knee at initial contact. There’s no clear evidence or patterns I’ve appreciated that speak to the degree of over-striding or GCT as a cause of ITBS, but often intervening to improve on either or both areas can be helpful in reducing symptoms in the long-term for ITBS. 

Narrow Step Width/Cross-Over Stride

Both a narrow step width and a cross-over stride have the potential to lead to ITBS. This is due to an increase in ITB strain as the foot moves closer to midline during the stance phase of running. A cross-over stride is when the foot lands past the center point of the pelvis in the horizontal plane (past midline). We’ll discuss some simple, yet effective intervention strategies for step width in the management section.

Loading the ITB

Initially, this can be done in non-weight bearing if the ITB is highly irritable, but should ultimately be progressed to weight bearing. I like to use a lunge or split squat pattern as a movement to load the ITB as it lengthens the tissue at the hip and the knee when the knee is bent and hip is in extension. A progression could start with someone lying on their back on a PT table or bed with their ITBS leg hanging off the side of the table. If they then slowly work the bending portion of the knee, this can slowly begin to load the ITB in a lengthened state. If this is tolerable, and non-symptomatic, someone may be able to tolerate a lunge isometric (hold) at bodyweight, the depth can be modified based on symptoms. The leg that is back is the leg we are focusing on loading for the ITB. 

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​Training in extreme weather can be a challenge—running in mid-summer heat can be just as difficult as those sub-freezing runs. No matter the temperature, the right running clothing can make all the difference. Although hot and humid weather requires different layers than a snowy, windy run, there are specific features to look for when it comes to running clothing. Whether you’re needing running clothing for summer or winter, our Running Experts share exactly what to look for so you get the most out of your run.

Pay Attention to Fabric Content
​No matter the temperature, look for clothing made of a blend of polyester, spandex, or nylon. These materials are best for running because they are engineered to be lightweight and breathable as well as wick away moisture to keep you feeling comfortable. Avoid reaching for that cotton shirt or pair of socks—it’ll leave you cold, damp, and distracted throughout your run.
Learn more about why running-specific socks are important, straight from our Footwear Experts: Do Running Socks Make a Difference? 

Running Clothing Features
Today, clothing is loaded with technologies and features to help you perform your best—and running-specific clothing is no different. When looking for new running clothes, consider these features and technologies:

• Pockets, Pockets, Pockets: You’ll want running shorts or pants that offer some sort of storage to keep your small essentials like keys, phone, and money handy. It’s best to opt for zippered pockets to keep items secure.
• Wide Waistband with Drawcord: A comfortable waistband makes all the difference, and with a drawcord, you’re able to enjoy an even more custom fit.
• Flat Seams: Don’t overlook this small feature—your arms and legs will thank us! Running clothing constructed with flat seams helps reduce the chance of chafing.
• Moisture-Wicking Technology: Added fabric technology can help wick away sweat and dry quickly, leaving you comfortable.
• Odor Management Technology: This helps keep your clothes smelling fresh for longer.
• Reflective Details: If you’re running in low-light conditions, these small elements help make you more visible to cars; however, it’s still a good idea to invest in some running lights too.
• Thumbholes: If you’re layering up, you’ll want to look for long-sleeve base layers or mid-layers that feature thumbholes because they make layering easier and offer added coverage.
• Watch Face Cutout: If you’re a runner who is all about the data, consider a shirt with a watch face cutout near the wrist—that way you can easily see your stats without having to roll up your shirt and expose your skin.
• Tag Free: This might seem like a small detail but nothing can be more annoying halfway into your run than a pesky tag!
• Shorts with Liner/Compression Shorts: Many running shorts feature some type of liner to offer greater coverage and support.
• Sun Protection: You may want to consider clothing featuring UPF protection if you have sensitive skin or are training for a marathon and expect to be out in the sun for extended periods of time.

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What to Wear Running Throughout Seasons
If you live in a climate that has all four seasons, your running wardrobe will include a whole range of different layers to accommodate the variety of temperatures. Our Running Experts highlight some basic layering options, but it’s important to remember that everyone’s preferences are different so find what works best for you. 
Expert Tip: Dress in layers that you can easily take off and tie around your waist.

• Spring

1. short sleeve and/or long sleeve shirt
2. shorts, capris, or tights

• Summer

1. tank top or shirt, shorts
2. water bottle, hat, sunglasses, low-cut socks

• Fall

1. short sleeve and/or long sleeve shirt
2. shorts, capris, or tights
3. running lights

• Winter

1. shirt + long sleeve shirt and/or half-zip + running vest or jacket
2. fleece-lined running tights + running pants
3. gloves or mittens + running buff + hat or headband + Merino wool socks + ice spikes + running lights

No matter the weather and temperature, proper running clothing is key for a comfortable and successful run, so pay attention to the fabric content, features, and technologies available in running clothes. If you have additional questions about running gear, stop into your local SCHEELS to speak with an Expert.

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Female bodies just might be built for the challenge of greater distance—as are our minds and hearts. Here, we dig into the science of endurance.

Ellie Pell blazed across the finish line of the 2019 Green Lakes Endurance Run—a 50K trail race—in 3:58:37, nearly eight minutes ahead of second-place finisher Richard Ellsworth.

Race organizers were so surprised a woman bested the 90-athlete field they didn’t even have a trophy for the top male runner. Pell, then 27, carried home two wooden plaques bedecked with greenery, one for the overall winner and one for first-place female, while Ellsworth’s was custom-made and shipped to him later.

In some ways, you can’t blame the race directors. At nearly every distance from the 100 meters on up, the fastest women tend to finish behind the fastest men.

And though records of women swiftly covering significant ground appear in history—in 1,000 A.D., for instance, a Scottish slave named Hekja would reportedly run for days on end on missions from her master—modern times haven’t always offered them the opportunity to try. As recently as 1968, women were barred from running more than 800 meters in the Olympics, lest their reproductive organs tumble out or their frail bodies fall apart.

But from another perspective, Pell’s victory shouldn’t have come as a shock. Joan Benoit Samuelson claimed victory in the first Olympic Marathon in 1984, and women haven’t stopped pushing their limits since, including in distances that far exceed 26.2 miles.

As the sport of ultrarunning increases in popularity—according to a large study earlier this year by RunRepeat and the International Association of Ultrarunners, participation has exploded by a factor of more than 16 since 1996—more women than ever are claiming spots at the starting lines. Female athletes now make up 23 percent of the more than 600,000 ultrarunners annually, up from 14 percent in 1996.

And increasingly, women are finding themselves first to the finish. Ann Trason may be the pioneer of the trend: Back in 1989, she claimed the 24-Hour National Championship outright by logging 143 miles, about three and a half more than second-place finisher Scott Demaree. She twice finished second overall, beating all the men but one, in the 100-mile Western States Endurance Run, a prestigious event often called the Super Bowl of ultrarunning.

"The mentality is so different now, and it gives room for women to push themselves harder, reach their full potential."

Then came Pam Reed, who in 2002 and 2003 crossed the line first at the Badwater 135, an arduous journey through Death Valley, California, in which temperatures often reach above 120 degrees Fahrenheit. Reed, now approaching her 60s, is still racing—against a new crop of runners eager to carry her torch forward.

Courtney Dauwalter has notched outright victories in everything from 24-hour races to 50-milers to the 2017 Moab 240 Endurance Run, where she beat the first man by 10 hours. Camille Herron has claimed the top overall spot in 24-hour and 100-mile events. And last October, Maggie Guterl became the first woman to be the last person standing in Big’s Backyard Ultra, a unique competition that involves completing the most laps possible of an approximately 4-mile loop. She endured for 60 hours and 250 miles.

It’s a transformation that has occurred largely in a single lifetime. When sport psychologist Joan Steidinger, Ph.D., was in high school in the 1970s, her parents wouldn’t allow her to run cross country because it was “unladylike.” But she picked up running later on, ran her first ultra—the 28.4-mile Quad Dipsea—in 1991, and then kept going, eventually finishing races like Western States.

“The mentality is so different now, and it gives room for women to push themselves harder, reach their full potential,” says Steidinger, the author of two books, Sisterhood in Sports: How Female Athletes Collaborate and Compete and Stand Up and Shout Out: Women’s Fight for Equal Pay, Equal Rights, and Equal Opportunities in Sports. “They’re winning races, and by hours and hours. It’s remarkable, and I think women’s potential is just beginning to be tapped.”

Bodies Built for Distance
World records at every distance from 100 meters to 100 miles belong to men by a margin of around 10 to 12 percent, and for largely biological reasons. For one, women have less muscle mass. Pump for pump, women’s smaller hearts shuttle less blood through their bodies. And with lower levels of the protein hemoglobin, each drop of that blood contains less oxygen, which working muscles require to produce energy.

Of course, world records match the best against the best. “You’d assume that there’s an equal number of people who have gone for it,” says Megan Roche, M.D., who studies athletes’ genetics and health—and is also a five-time national ultrarunning champion. “But at longer distance races, it’s so dependent on who shows up.”

And as more women take their place in the field, there’s added evidence that the longer the runway, the more ground they make up. At distances beyond 195 miles, women on the whole are .6 percent faster than men, the RunRepeat/IAU study found.

As the miles pile on, the differences that hold women back in shorter events become less crucial. No one’s sprinting through 100 miles in the mountains, making cardiac output less crucial. In fact, there are some unique characteristics of female physiology that lend themselves to success at superlong efforts. “In some ways, we were made to go longer distances,” Guterl says.

Women, on the whole, tend to have more body fat than men, and higher levels of the hormone estrogen enable female bodies to turn that adipose tissue into energy, Roche says. In the later miles of a very long race, fat may be just about the only fuel left: The stores of energy called glycogen in muscles last only about 75 to 90 minutes, and while ultrarunners are notorious for eating everything from gels to soup to flat Coke and tacos to supply more glycogen, it’s impossible to replace every calorie.

Another advantage may lie buried in muscle fibers. Women’s muscles appear to contract less forcefully than men’s, which is another reason for their slower top speed. But research suggests that women’s muscles also possess greater ability to fire over and over with less fatigue. In one study done of men and women before and after the Ultra-Trail du Mont-Blanc in France, men showed more signs of burnout in their quads and calves at the end of the 110K distance.

Many have theorized that thanks to childbirth, women feel less pain—or at least, have the capacity to endure more of it. While science hasn’t yet settled this—one large research review suggested women actually feel pain more intensely—there’s no doubt many top female ultrarunners can withstand extreme duress. “Anecdotally, I have worked with some women who had a massive pain tolerance, and it’s pretty cool to see that play out over the longer distances,” Roche says. “It’s like, OK, I’ve been projectile vomiting for the last 13 hours, but I’m going to keep putting one foot in front of the other.”

Tougher terrain and unique race formats, such as Big’s Backyard, further level the playing field. Race director Lazarus Lake invites runners to his property in Bell Buckle, Tennessee. Each hour, they must complete a 4.16667-mile loop; hurt or exhausted runners drop one by one until only the winner remains. “I don’t think anyone really doubted a woman could win,” Guterl says.

Dauwalter came close, in 2018, losing to Johan Steene only after both had run 33 miles beyond the point any previous years’ competitors had reached. The next year, knowing that people—including Lake—were rooting for her as the first woman definitely gave Guterl an extra boost. “You have to be internally motivated,” she says. “But you definitely feel like you can’t let people down.”

Ligament sprains are graded based on the severity from grades ranging 1-3: A grade 1 sprain is when the tissue is elongated with micro-tears, a grade 2 sprain is when the tissue involves a partial tear to the ligament, and a grade 3 sprain involves a complete tear/rupture of the ligament. The higher the grade, the longer the recovery time and risk of chronicity. The healing-time frame for grade 1 LAS is typically 2-3 weeks, grade 2 is typically 4-6 weeks, and grade 3 is around 12+ weeks. When I say “healing time” that’s more of a definition of the ligament tissue itself healing, but what’s more important during the recovery process is restoring rear-foot/ankle range of motion (ROM), strength, coordination at the foot/ankle, and confidence to move/return to running. 
Unfortunately, if you’ve dealt with a LAS at least one time, the likelihood of you dealing with another, or multiple in the future, skyrockets. This is in part due to the ligament itself not being able to return to its previous physiological state of tension, but also if you haven’t restored the foot and ankle ROM, strength, and coordination; this leaves a fault in the movement quality at the foot/ankle which can increase the risk of chronic ankle instability (CAI). 

Foot & Ankle ROM Considerations

In the early phases of a LAS, from days to the first 2 weeks, the primary focus is to reduce local swelling, restore weight-bearing function as tolerated, active ROM as tolerated, and to restore the ability to walk. Once swelling is down and walking is normalized, it's imperative to restore ankle dorsiflexion and rear-foot eversion in weight bearing. The pattern I often see in both acute LAS and in individuals with CAI is that the rear-foot is limited in eversion. When the foot and ankle are limited in dorsiflexion and eversion, this tends to leave your foot in a slightly supinated position (plantar flexed and inverted). This becomes problematic when your foot and ankle can’t properly load into the ground which increases the risk of recurrent LAS.
 There are a variety of exercises and mobilizations that can improve ankle dorsiflexion and rear-foot eversion, but here are my top 3 that I’ve found to be successful. 

1. Active ankle inversion/eversion inverted “U” exercise:
This exercise includes slow and controlled foot/ankle movement starting in some ankle dorsiflexion and inversion, moving up into ankle plantar flexion and inversion, then to ankle plantar flexion and eversion, and then ankle dorsiflexion and eversion. Then you reverse. The movement ends up looking like an inverted-U. This can be done with both feet or one, from the ground or on a slant-board, and with external loading all as progressions or regressions to meet the individual.​

​Motor/Movement Control
 
Motor control is dictated by both our past movement experiences and pain. Following a LAS, our motor control is impaired due to pain and the mechanical property changes in the region of the foot and ankle (due to the ligament strain or tear). This is our brain and body’s way of protecting us from not doing more than we can handle on our ankle. Initially, this is a good thing, but as we restore ROM and normalize our walking gait, our motor control at the foot and ankle should progress.
Progress in motor control does not occur overnight, but rather gradually with a combination of movement practice/repetition (of how we desire to move) and with progressive movement challenge (ie. more dynamic or progressive load). Furthermore, our motor control progress is on a continuum, from the initial stages of returning to a normalized walking gait to eventually running fast on technical trails. Our body and brain need to take the “stepping stones” through movement practice and progressive challenge to have the movement confidence to progress through the motor control continuum. This means that the rehab process should reflect the progression of loading/challenge of movement to ultimately meet the demands of the end goal (ie. running technical trails). It’s important to note that confidence to move/run should also progress along the way.
We ultimately need our foot and ankle to be able to load and produce force under control at a minimum to run, but also handle uphill/downhill loads, and trails with varying and unpredictable terrain. In order to return to running with confidence, it’s important to be able to control single leg dynamic movements in standing as well as plyometric in nature (hopping based movements). There can be creativity involved building on motor control exercises to return to running, but they should still be in some way specific and progressive to prepare for trail running. There are a multitude of options for progressions of motor control based exercises, but here are a few (of many) exercises I’ll issue when appropriate during the rehab process.

1. Multi-directional single leg pogo hops - The two variations I recommend are in a box and reverse box pattern as well as a star  and reverse star pattern. The box pattern includes single leg hopping forward, lateral, back, then lateral to form a box, and a reverse box pattern would be the opposite way. The star pattern includes single leg hopping in a star pattern, which adds in a diagonal vector of movement.
2. Single leg balance with arm swing - This exercise involves standing on a single leg with the other hip flexed in a march position, while the individual then performs faster arm swings in standing. This challenges the dynamic stability of the foot in the ankle while the upper trunk/arms are moving. This can be progressed by performing on a slant board tilting downward laterally, or with lighter weights in each arm.  

Return to Run Confidence
 
 Once you can tolerate single leg loading under control with confidence in a controlled setting, we can return to running with a focus on gradually progressing the challenges of terrain, speed, and duration of running. Below you will see a general continuum of factors to be progressed as confidence improves at the foot/ankle.

• Run/walk → Continuous running
• Flat→ Steeper uphill/down hill trails
• Smooth wider trails →Narrow technical trails
• Slower→Faster running

 
I would typically recommend progressing one challenging variable at a time, rather than multiple at once, to really ensure that you’re gaining confidence and feel ready to progress. As the last thing you’d want to occur is another LAS which sets you back again.
 
Closing Thoughts
 
As a trail runner, there’s a high potential you may deal with a varying degree of LAS from  minor to severe (but hopefully not!). My hope is that you now have some ideas and strategies to consider implementing when managing your own LAS. Ensure to focus on restoring ROM, walking gait mechanics, strength, movement/motor control, and confidence so you can return to running!

Improve Your Run Weaknesses

I know for myself that most of my summer and fall season were spent running trails, and specifically with a healthy amount of climbing and descending in the high country. That typically means a combination of running at a relatively slower pace on steeper climbs, intermittent hiking, and enjoying the technical to flowy downhills. What becomes a relative weakness during the summer months is my running speed and efficiency on flatter terrain. Simply, due to the fact that my musculoskeletal system and nervous system are “out of tune” with that type of running. 

As I’m writing this article, I’ve been focusing more on my running efficiency and speed on the road and track. And though I’m still getting out on trails 1-2x a week, I’m enjoying the shift of focus to working on my current weakness. Depending on your running goals for the next year, this can be a nice time to improve on your running efficiency and turn over which can feed into the trail running season come spring and summer. What I will say from experience, and from the experience of other strong trail runners, is that speed and efficiency on the flatter terrain does translate into your climbing efficiency. So keep that in the back of your mind during this time of the year!​

Cross-Training

When it comes to cross-training, there appears to be a love-hate relationship in most runners I know. Some runners really enjoy the balance of cross-training in their training program especially during the off-season, and other runners just purely want to run. I find that the individuals that “love” cross-training really enjoy the activity (ie. cycling, skiing, etc) itself rather than necessarily doing it just to supplement their run training. I myself really enjoy Nordic skiing in the off-season as well as gravel cycling (weather permitting of course!). So for those of you who love cross-training there’s no need for me to sell it! But, for those of you who despise cross-training, here’s why it can be beneficial: 

• Can still improve cardiovascular and cardiopulmonary health and fitness
• Can provide a different, but valuable stimulus to our musculoskeletal system
• Can provide a “low impact” alternative to running (ie. swimming, cycling, nordic skiing, rock-climbing, etc).
• Can provide a novel change of scenery 
• Can stimulate the central nervous system to learn a new activity or skill 
• Can aid in reducing the risk of an overuse injury from running

​
There’s also something to say about cross-training outside as this can provide some change in scenery in comparison to a machine in the gym. But ultimately, if you can find a cross-training activity you enjoy, that’s the one to stick with! 

​The Golden Trail World Series is elevating the exposure—and clout—of ‘sub-ultra’ trail racing

Late on the night of September 16th, several of the world’s best trail runners could be found dancing and frolicking in costumes at the Buffalo Lodge Bicycle Resort in Manitou Springs, Colorado.

They’d run 13 miles up to the 14,115-foot finish line of the Pikes Peak Ascent that morning, and now Switzerland’s Rémi Bonnet and American Sophia Laukli—the race winners—were celebrating in style with dozens of other competitors who participated in the latest stop of the Golden Trail World Series international race circuit.

The post-race party included plenty of adult beverages, dancing to the tunes of a DJ, the community drinking from a shot-ski and, later—perhaps because of the liquid consumed off that shot-ski—some spontaneous unicycle and tricycle riding from the lodge’s collection of velocipedes.

Now in its fifth season, the Golden Trail World Series--a Salomon-sponsored lineup of high-profile and very challenging mountain races around the world—is all about three things: fast and frenzied made-for-TV trail racing, enticing thirst-trap promotional content, and endless amounts of rowdy fun that matches the high-energy running experiences.

In many ways, it’s at the opposite end of the spectrum of the more staid cavalcade of fun in the ultrarunning world. That’s not a knock against ultra-distance races, but more a hint of the growing excitement brewing in the mountain running scene.

This year’s Golden Trail races range in length from 21K to 42K—roughly half-marathon to marathon distances—which means there is always time to party later at night. 
“It’s fun because it’s based on short and fast trail racing, which is what I love,” says Allie McLaughlin, a Hoka-sponsored trail runner from Colorado Springs. “It’s just a different vibe than a lot of races.”

Overall, there are a lot more shorter-distance mountain running events and participants than there are in the ultra-distance scene, but for years ultrarunners and key races have gotten most of the attention.

“I think it’s much more approachable,” says Dani Moreno, an Adidas-Terrex pro from Mammoth Lakes, California. “If you told someone who wanted to get into trail running that they could only do a 100-miler, most would say, ‘Uh, no thank you.’ And I get it because when I first started trail running, I was asked, from the get-go, ‘When are you going to do your first 100?’ That was always the conversation, but it took me five years just to do a 50K. But the point is that the performances of runners at shorter distances are just as impressive as the runners doing longer distances.” ​