Running: Shaping up for the Bolder Boulder

Every Memorial Day for the last 30 years, the streets of Boulder have crowded with participants in what has become the second-largest race in the country and the largest Memorial Day celebration outside of Washington, D.C.

This past May, nearly 55,000 people gathered for the Bolder Boulder, which is as much a street party as a road race.

But before they charged away from the starting line and toward the finish at Folsom Field, these runners, joggers and walkers likely took some steps to prepare themselves for the 10K race. Ewen North, head coach and training director for the Bolder Boulder, already is leading Bold Running group training programs for potential race participants. On a Saturday morning in August, he coached almost 50 runners before they set out for two-hour runs.

"Distance running or any endurance support is really about building up an aerobic base," he said. "Often to really improve it takes up to several years."For novice runners just interested in getting in shape to run the 6.2 miles of the Bolder Boulder, eight to 12 weeks of training should suffice."Find your level of fitness and build from there," he said.

That can mean starting with 20 or 30 minutes of walking with intermittent running. Then, gradually increase the amount of time spent running and the time for the entire workout to the time necessary to cover the race distance.

Three weeks before the race, the runner should reach the mileage of the race and run the race distance in one workout a week.

"Everyone can do a lot more than they think they're capable of," he said. "It's just being patient and gradually developing the fitness."

Cross training by biking, hiking or even playing ultimate Frisbee can increase fitness and help avoid injury by training muscles to support those used in running through low-impact activities.

Finding a group of people to run with, whether through a training session organized by the Bolder Boulder or just by grouping up with friends or family, can add fun and a better chance of success to a training program. And, North said, it also matches the training program to the atmosphere of the Bolder Boulder."It's not just a race. It's a community event. It's a street party. It's a celebration of Memorial Day," North said. "Just come and do it and you'll be blown away by what a great experience it is."

This year, 38 performers lined the race route, which starts on 30th Street at Iris Avenue and winds through streets downtown, including Pearl, Folsom, 19th and Walnut streets, among others. Repeat race participants look for the regulars on the route, including Elvis, the Blues Brothers and belly dancers.

"It's such a community thing," said Jessie Hild, a Boulder resident who has run the Bolder Boulder three times. "You really feel like a true Boulderite once you've run the race."

Willis Corcoran, of Longmont, started running a year and a half ago and trains with the Bold Running sessions. Her advice to new runners: "Just listen to your body and start out slow."

The first wave of the 32nd annual Bolder Boulder will start at 7 a.m. May 31, 2010. Registration is already open at bolderboulder.com.