LONG RUN

Runners don’t just work out but also make connections in her group.

“De nitely lots of friendships have formed, and even a few people have met their spouses,” Geisler said.

Starting out

For beginners who are getting over the initial hump of starting to run, it’s important not to bite o more than you can chew, said Marker, who works in the department of physical medicine and rehabilitation at the CU Anschutz Medical Campus.

“If you’re just starting, even running for a mile, say — or even less than that — is meaningful,” Marker said. Another strategy, he said, is to remember you don’t have to run consistently for a whole workout.

“Run for ve minutes and walk for two,” Marker said as an example of setting planned walk intervals. at method “can help people build up their initial capacity.”

For runners ages 35 and up, Geisler said starting slow can help, like working toward a goal of “I’m going to run this whole mile without walking,” she said. “And then go from there.” is open with ve new art installations on June 30. ey are: “Open Skies” by Brenda Biondo; “EARTH. SPEAKS” by brooke smiley; “Skye” by Brian Wall; “ e Managers” by Molly Rideout; “Ovum” by Nikki Pike. Green Mountain Falls is at the foot of Pikes Peak. See tinyurl.com/artgmf.

Also important: making sure you have the right running shoes for you. Geisler recommends getting a shoe tting at a specialty running store like Runners Roost.

“You can really get injuries if you don’t have the right footwear,” Geisler said.

Depot Art Gallery e Depot Art Gallery has its 61st Anniversary Show exhibited until July 10, followed by “Being Human” from July 11 to Aug. 5. e annual

Mental game

“Running is a mental sport” is a cliché for a reason — getting your mind used to running is a big part of the battle.

Di erent strategies can help you tackle the mental aspect of running, according to Marker.

“One very accessible one is goal setting … maybe you’re someone that really thrives on, you know, competition, getting a personal best,” Marker said. For those people, always having an appropriate race that you’re training for can help.

For others, distraction works well, so nd a good music playlist or podcast or audiobooks, Marker suggested. Or opt for using running as a headclearing experience.

“I can almost do a mindfulness type of thing in running,” Marker said, adding: “Especially if you’re trail running, it can make you stop thinking of other things.”

Gearing up for a marathon

For those who aim to run a marathon — about 26 miles or 42 kilometers — it’s a good idea to schedule an initial training plan of at least six months, Marker said.

For inexperienced runners, there’s “not a small chance that you may get injured in that time, so you want to incorporate some bu er room,” Marker said. at’s partly so if you do develop an injury, you can adjust your training instead of trying to push through the pain and making it worse.

Expecting a long training period can help you eld interruptions that may pop up.

“Best of Colorado” will run Aug. 8 to Sept. 10, during Western Welcome Week and after. e gallery is at 2069 W. Powers Ave. in Littleton. See depotartgallery.org.

Denver Art Museum e Denver Art Museum will host its rst “Lowrider Show and Shine” on July 9, followed by the “Desert Rider: Dreaming in Motion” exhibit, through Sept. 24. e museum is at 14th and Broadway in Denver. See denverartmuseum.org.

Auditions

Town Hall Arts Center, 2450 W. Main St., Littleton, will be holding auditions July 8 from 10 a.m. to 4 p.m. for “All Shook Up.” Callbacks will be July 9. 303-794-2787, townhallartscenter.org.

Opera

Denver Lyric Opera announces that tenor Mark Van Arsdale will be guest artist at the annual Summer Party, “Vive Le France,” from noon to 2 p.m. at Columbine Country Club, 17 Fairway Lane in Columbine Valley. Dr. Jeremy Reger will accompany. Tickets cost $75 and will be available June 25 online at denverlyricoperaguild.org. DLO raises at’s because runners need to incorporate rest periods to avoid overtraining problems, Marker said, adding that it’s important to give your body time to adapt.

“Life happens,” Marker said, adding that if you have a busy week at work, for instance, and are not able to stick with your training plan, there’s no need to feel that you’ve failed and have to stop.

In terms of distance, “you want to get in at least one longer run a week,” Marker said.

Expect to run three to four days per week at minimum and six days per week at most.

It may surprise you to hear that you shouldn’t be about to keel over throughout your run when training for a marathon.

“It’s not a bad idea to keep most of your training at moderate intensity,” said Marker, who referenced “the talk test.” at’s “the idea that you’re doing moderate intensity exercise if you’re able to relatively easily carry on a conversation (while) you do that exercise,” Marker said.

If it gets so hard to breathe that you can’t say more than a few words without pausing for breath, that would be higher-than-moderate intensity.

In “the marathon, you’re going to be going at a relatively steady pace for a long period of time,” Marker said, adding it’s a good idea for your training to re ect that pace.

Yes, runners walk

You could call it running or “completing” a marathon.

money to support young singers who are starting a career in opera.

Fort Garland

“bu alo soldiers: reVision” is a new exhibit opening June 24 from 10-11:30 a.m. at Fort Garland Museum and Cultural Center. Eight independent artists have collaborated and worked independently to create this exhibit. Black Army recruits were known as Bu alo Soldiers. John Taylor Valdez, a descendent to John Taylor and Kitty Cloud (Ute), will appear. Fort Garland is in Colorado’s San Luis Valley. See historycolorado.org/fort-garland-museumcultural-center.

Castle Rock author Castle Rock author Amanda McCoy Flanagan’a new book, “Trust Yourself to Be All In: Safe to Love and Ley Go,” is available at amazon. com.

Denver Center

DCPA eatre tickets are available for the new season: “A Little Night Music”; “Clyde’s”; “Cebollas”; “Rubicon”; “Emma”; “ e Lehman Trilogy”; “Where Did We Sit On the Bus?” denvercenter.org, 303-8936030.

“ ere’s no shame if you incorporate walking into a marathon,” Marker said.

“When you get to the elites, they’re running the entire time, and they’re running a pace that people, even me, couldn’t keep up even a 10th of the distance,” said Marker, who has done a couple marathons and one ultramarathon. (An ultramarathon is anything longer than a marathon, he said. e one he did was 50 miles.)

For walking, the biggest tip is making sure it’s planned, Marker said.

“ e moment you start walking because you’re tired,” that can be “game over,” he said.

He added: “You want to have more ‘on’ than ‘o ’ — not ending up with a 50/50 split” of time spent running and walking.

Fuel on the way

Something else you might not know: People training for marathons eat while on the run. at could be energy gels or bars, Marker said.

“I’d say if your long runs are starting to get longer than an hour, that might be a good time to gauge how you’re feeling,” Marker said, adding it could help to start bringing food with you.

Hit the gym

Strength training — not just running — can be key to pushing your running further, as it can help with injury prevention.

“If someone has the time and they’re able to incorporate strength training into their routine,” Marker said, “it can de nitely help them.”