Calvin Hicks, left, and Mandi Hanza cheer on runners during the 2012 Bolder Boulder.


    Cailleach Way, of Centennial, leapfrogs over Jencee Reardon, of Laramie, Wyo., at the finish line of the 2012 Bolder Boulder.


Bolder Boulder quick tips

1. Take public transportation to avoid a parking nightmare.

2. No inline skates. For reals. Also, no costumes that extend beyond the body.

3. Eat a few extra carbs the night before.

4. Make a plan for meeting up with your group before the race begins.

5. If you can’t run it, go watch it anyway.

I f you’re serious about running the Bolder Boulder, you’ve probably been training for years by now and sleep with last year’s T-shirt on your pillow.

But for the rest of your bandwagon Bolderers, we’ve made a handy list for training for the 10K (or 6.2-mile) race on Memorial Day that draws more than 50,000 competitors from around the world, literally.

If you decide not to compete, there’s plenty of room to hang out and watch as competitors finish at Folsom Field. Because the race is on Memorial Day, you’re guaranteed a patriotic show, too. It’s a definite Boulder must-see, must-experience.

Hire a coach

If you’re really serious about competing, a coach is your best bet.

You’re in luck because Boulder has an absurd amount of running, fitness and exercise coaches who will get your bum into shape faster than you can say “shin splints.”

Choosing a running coach is a personal decision, but it’s a good idea if you want someone with experience to push you.

Hiring a coach also means you’re more likely to stick to your training regimen since you’re paying cash money for each meeting.

Coaches can help you on your form, breathing techniques, race strategies and more.

Join a running group

So a coach might be a bit extreme for you and possibly for your wallet, too. Lucky for you, about 95 percent of Boulderites have run in at least one Olympic games (we jest, but doesn’t it seem that way sometimes), and they still get together for fun runs.

FastForward Sports offers a bit of a combination between a coach and a running group. You can run in a group while doing structured programs that help you reach your goals, so it’s a bit less intimidating than a one-on-one scenario, though you can elect to do that too.

Boulder Running Company hosts Wednesday night runs each week that often involve some form of costumes and end with some sort of beer or pizza. It’s a social run, which means you can train with buddies who you’ll want to spend 10K with during the actual Bolder Boulder.

The race has its own training program, BoldRunning , an 8-week training program that begins April 2. There are several free training programs, or you can fork over some cash (between $40 and $120).

Start a lunch run club at work. Some companies will subsidize or pay for your entry into the race if you promise to wear your company’s logo while jogging. Seems like a pretty good trade off, plus it gives you an excuse to get out of your desk for 30 minutes to an hour each day for a run.

Walk it out

If you’re not a runner, it might be safer to walk the Bolder Boulder the first time, and then start training for next year’s race.

Each year, tons of people walk the race with their families, friends and co-workers as a social event, so you won’t feel like a slacker.

To prevent injuring yourself, walk it out, get your Bolder Boulder T-shirt and wear it with pride until you can give yourself enough time to train properly.

Or, jog at a slow enough pace that you can carry on a conversation with the person next to you — always a good rule of thumb.

A few other race day tips

If you’re intimidated about running with 50,000 people, think about parking next to that crowd. Take public transportation.

Make a plan with your group or crew about where to park, where to meet and where to go in case of emergency. Get there early so you aren’t bombarded by the huge crowds.

Don’t eat anything strange on race day — stick to your normal diet, and maybe eat a few extra carbs the night before.

Drink plenty of water, and remember the race doesn’t allow pets, strollers, skates or costumes that extend beyond the body.

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