you asked

How do you stay motivated to run? I can run on a consistent basis for about 2 weeks and then it seems like “life” gets in the way and I don’t have the time. - Kelly

I’m a very athletic person now and I’ve always ran, but I’m having a hard time right now to get the motivation to run for longer than 5km. What do you suggest? – Jenn

a runner responds

Kelly, Carolyn, Megan, & Jenn
I find this question a bit difficult to answer, because everybody is motivated differently. Some of us are motivated to run because it helps clear our minds, while others are motivated because they’ve got a race goal, and some are motivated to run purely for aesthetic reasons. I can’t tell you where you fit in, nor why certain people seem to stick with it and why others can’t. What I can recommend, however, is what works for me.

I love entering local running races – you name it, I’ve done it. The crazier it sounds, the more brutal the terrain, the more game I get. By entering my name in something that is slightly above my comfort zone, this is what gets me out the door on a rainy Sunday morning. I write out my runs and distances in my daily planner and physically check off my runs as I complete them, along with picking up the groceries and taking back my library books. My runs, and other workouts for that matter, are pieces of my day that belong to me and are scheduled events. I enjoy the solitude, but I am busy interacting with people all day long. If you are someone that works from home, or is shut away in an office, try forming your own run club, or enroll a committed friend to meet you at a scheduled time on scheduled days in order to hold yourself accountable. As hard as it feels to get going sometimes, you should always feel great when you are finished.

Ainslie

This is Ainslie's final column as our first run expert in our Ask a Runner series. We'd like to thank Ainslie for sharing all her amazing run tips, education, and insight with our online guests. Check out her website to get to know her better: http://triplethreattraining.ca/

We'll be back soon with more run experts to answer your questions. Stay tuned!

you asked

I am just getting into running -- well, jogging. After not exercising for 5 years I thought it was about time. 
I have a problem: I cant find good shoes. I have tried on about a dozen pairs and none feel just right. 
Could you point me in the right direction and tell me some good pairs.? Thank you so much for answering these questions, it's great for us beginners! - Dee

What are the best shoes to wear during running? Wendy

I can’t seem to find a comfortable pair of shoes. I know everybody’s feet are different, but after several pairs I still haven’t found a good shoe for me. I’m 40, 5′7″, 118lbs. Currently, I get numbness in the toes of one foot. The bottoms of my feet feel bruised after workout. All the running shoes I have feel too wide in the toe box and often too loose in the heel area. After a long workout, my knees hurt behind my kneecaps. Can you recommend good brands of running shoes to correct any of these issues? Thanks for your advice! - Elizabeth

Can you recommend a good running sneaker? - LuluLuver

What are the best running shoes to wear? Kim H.

a runner responds

Dee, Wendy, Elizabeth, LuluLuver, & Kim,

Finding good shoes are like finding a good man – you just have to keep on looking and trying until you find that sweet shoe that works for YOU – and then stick with it forever! My favourite shoes to run in are the Mizuno Wave Creation (check out their site for local retailers). I’ve worn Mizunos for 8 years, and they never disappoint.

I would suggest that you try a specialty running store for your shoe hunt. They usually have a good return policy in case you give your runner’s a trial run indoors on a treadmill. They are an important investment, and a good fit is critical. A good shoe should feel great as soon as you have it on, and it should not give you blisters. I do not believe in a “break in” period for good runners. Some great running shoe brands to try are Asics, New Balance, Mizuno, Saucony, & Newton. But be sure to have a running shoe fit expert from a specialty run store look at your run gait and follow their advice.

Ainslie

Ainslie is the first run expert featured in our Ask a Runner series. Check out her Triple Threat Training website to get to know her better.

Upcoming run post from Ainslie:

- How to stay motivated – May 28

you asked

Hi! I run for fun but have recently decided to enter a half marathon race (also for fun, just longer distance fun!). I have three months to train. Any suggestions on how to get to a half marathon from my current 20/25 miles a week? Jenny

a runner responds

Look at your race date, and write yourself out a schedule. I recommend picking up a copy of Jeff Galloway’s “Half Marathon: You Can Do it”. You will have to run a minimum of 3 days a week, one run being a long run. The other 2 or 3 runs should consist of shorter, more intense runs with a focus on speed and/or hills. Increase your long run distance by no more than 10% each week. Any more and you will put yourself at risk for injury. Three months is definitely enough time to train based on your current fitness level, but a smart and consistent program is critical for success.

Ainslie

you asked

My sister and I are both rowers but are looking into a triathlon in the fall (the Mermaid Tri in Santa Cruz). Any tips on triathlons for people who haven’t done one before? The race is in September so we’ve got lots of time to prep. - Libby

a runner responds

Libby,
Good for you and your sister! What a great way to test your mettle as athletes. Triathlons, while they may sound intimidating, are actually really fun and are a great goal for any fitness enthusiast. Here’s a simple yet effective training approach: practice each discipline at least once per week. If you have a particular weakness or are frightened by one of the triathlon legs (eg. swimming), practice that element an extra time per week, and seek extra help like a coach or even an experienced friend. On top of this, it is critical for you to practice “brick” workouts, where you do one discipline followed immediately by the other, eg. swim/bike, or bike/run. These brick workouts should be your longer workouts and you will be surprised how awful they feel the first few times around. This is why you should practice doing them!

As with any program geared towards a final race goal, your workouts, particularly your brick workouts, should be increased in duration by about 10% each week. For your shorter, single discipline workouts, let your focus be speed and form. A great book that I highly recommend for first timers is “Triathlon 101”, by John M. Mora. It gives specific workouts and programs, as well as sound nutrition advice.

My last suggestion is to get out into your community and join a local tri club! They will have scheduled club runs, rides, and swims for people of all levels in the group, and they can be a great way to gain more knowledge and experience in the tri world. Good luck to you both on your first tri!! Have a blast!

Ainslie

What are you putting in your pockets for marathon day?

you asked

Do you have any tips about training for a half marathon?
Should I bring my own energy gels? and how many should I take if I’m planning on finishing around 2h:30m? - Nadia

a runner responds

Nadia,
Find yourself a good half marathon program, like this one, http://www.marathonrookie.com/half-marathon-training.html.

Definitely bring your own gels if that’s what you like to eat during your runs. A simple formula which works for many runners is to consume one gel every half hour (taken with water). If you use this technique, that would require 4 gels. One tip that I also recommend is to also take in a gel 30-45 minutes prior to your race start. This would mean you should get to the race start with 5 gels in your pocket. Of course, this gel/30 min technique should be practiced during your long runs, as to ensure no surprises on race day. Good luck girl!

Ainslie

Ainslie is the first run expert featured in our Ask a Runner series. Check out her website to get to know her better: http://triplethreattraining.ca/

Upcoming run posts from Ainslie:

- What kind of shoes to wear – May 27
- How to stay motivated – May 28

you asked

You’ve competed in Ironman competitions, and from a beginner’s perspective that’s an amazing task and your body must take a lot of abuse. How much does nutrition play in your training regiment? What are some secret foods that you eat to stay in top physical shape? - Trevor
`
Do you have any nutrition tips for runners? I am training for a 5km race and I would love to know what I should be eating at breakfast, lunch and dinner to help me improve my performance! I am also interested in finding out the answer to how you stay motivated and keep running? - Christine

For new runners, what are some nutrition and when to eat tips revolving around your running session and to support a running body? And big question, what is the best thing to eat after a run? - Annie

Can you help me with running nutrition? I’d like to know what to eat before a run and how long prior to running should I eat also what best to eat after a run and how long after the run to eat it. – Lauren

a runner responds

Trevor, Christine, Annie, & Lauren,

I’m clumping your questions into one because they are all similar. First off, I will begin this by saying that nutrition is HUGE, and plays a large role in my athletic accomplishments. I was fortunate enough to grow up in a household where healthy eating was implemented from an early age. I eat a lot of food, but eat frequently throughout the day. My diet consists primarily of meat, nuts, eggs, vegetables, and fruit. It doesn’t get much simpler than that! Of course, there is always a time and a place for treats, but I would say that more than 80% of my diet comes from the aforementioned foods. Trevor – those are my secret foods! Nothing special.

Christine, Annie & Lauren – the key is finding out what works for you. Everyone is so different from the foods they can digest to the amount of time they can eat before running. I know that if I eat a larger meal, then I will have to wait 2 hours before doing a hard run. But that’s just the way my body is. What I can say is that you should be eating something before your run (anywhere from 15 minutes to 2 hours prior) that has carbohydrates or a carb/protein combo – think fruit, turkey sandwich, or sports drink. After your run, fuel is especially important. Think protein/carb combo – PB&J sammy, protein shake with some fruit, etc. My friend Beth swears by her pre-run peanut butter toast and post-run fruit and protein powder smoothie. Only you can determine what works and what doesn’t for your body. Don’t overeat – if you’ve been running 5km, then your pre-run and post-run fueling needs will be much lower than the fueling demands of a 20km run, so adjust accordingly.

For more information and complete lists of healthy foods for runners, check out Nancy Clarke’s "Food Guide for Marathoners". In short, keep it healthy, keep it simple, and if it works, keep doing it!

Ainslie

you asked

I am training for my first half marathon that is coming up in 20 days! I usually wake up at 7:30 to be out the door by 8 for my morning runs, and I usually do not eat anything before I run. I have heard that this is fine before shorter runs (4 or 5 miles), but maybe not longer ones (6, 7, 8 miles). Do you eat before your short and long runs? And what do you eat? And how long do you wait after eating to start running? Also, is there something specific I should eat before my half marathon? And what about the night before for dinner?? Sorry for the question overload!! If you can help me out, I would really appreciate it! - Taylor

a runner responds

Taylor – always eat in the morning, no matter what. Even if you aren’t running, your body has come from a fasting state, and needs fuel pronto, ESPECIALLY if you are going for a run! I usually eat eggs and fruit in the morning, and depending on the intensity or duration of the run, I usually wait 2 hours before I head out. The key is practice eating now and seeing how your body reacts. If my half marathon was at 7am, then I would get up and eat at 5am. I would eat my regular breakfast. DO NOT try anything new on race day. So get on a good breakfast program now, and stick to it before your race. As for your night before, hydrate well, and eat a normal, balanced healthy meal that you would normally eat. Have a great race, and good luck!

Ainslie

Ainslie is the first run expert featured in our Ask a Runner series. Check out her website to get to know her better.

Upcoming run posts from Ainslie:

- Marathon training – May 26
- What kind of running shoes to wear – May 27
- How to stay motivated – May 28

you asked

I am training for my first marathon and as my miles have increased, I have been having painful chafing in the bikini area. Is there a product or clothing that would help alleviate this problem? - Kelly

I have been running for 4 years now and I am starting to struggle with my sports bra chafing. I have never had a problem in the past but when I do a longer run I am chafing underneath. What kind of running bras do you recommend and how is the best way to care for them?
 Thanks, Jill

a runner responds

Kelly & Jill,

Chafing can be so uncomfortable; I feel your pain! I have a combination answer to these questions: Bodyglide and good gear. “Bodyglide” (www.bodyglide.com), is a neat little product that applies just like deodorant. You can put it anywhere on your body (bikini area, inner thighs, armpits, man parts, etc.) and it will not sweat off. It’s also mess-free and invisible. Just slide some on in the areas where you are prone to chafing before you dress for your run, and it will be your new best friend! If you have an existing raw spot due to chafing, a little polysporin with bodyglide over top should help ease the pain during your run.

Although Bodyglide will help prevent chafing, I also have certain shorts and tops that I know tend to give me more chafing than other pieces due to their stitching and where the seams lie on my body. Unfortunately, this is found through the trial-and-error method. I have my go-to shorts that I know fit my body well that I always sport for my long runs (the Run:Speed Short), and I have an awesome bra that I love to wear for my long runs as well (All Sport Bra). Remember that rain will also increase your chances of chafing, so even if you are not headed out for a long one (and your are prone to chafing), load up on your bodyglide and get out there!

Ainslie

Ainslie is the first run expert featured in our Ask a Runner series. Check out her website to get to know her better: http://triplethreattraining.ca/

Upcoming run posts from Ainslie:

- Nutrition tips for runners – May 24
- Marathon training – May 26
- What kind of shoes to wear – May 27
- How to stay motivated – May 28

you asked

I am 63, and I started running about a year ago. I am committed to running a half marathon in December 2010. I can run 3 miles, no problem. At the end of 3 miles I am physically ready to stop. How do I stretch myself to run further and build my distance? - Karen

a runner responds

Karen,
I would suggest that you to add walking breaks to your runs. The key to building running endurance is to build gradually. Instead of just running your usual 3 miles, try a 2 minute run followed with 1 minute of walking. Just by adding the walk break, your body should easily break past that 3 mile barrier no problem. Distance, not speed, is what your training goal needs to be at this point, especially if you’ve got a half-marathon on the horizon. Continue experimenting with run/walk intervals, with your walk breaks decreasing gradually and your run intervals increasing gradually – then see where your body feels the most comfortable! I know a lot of speedy runners who still stand by their 10 and 1s. Also, be sure that you are fueling every 30 minutes or so once you start running more than 3 miles.

Ainslie

you asked

I run all the time but I always find that I can never run more than 2-3 minutes without feeling like I’m ready to die. My legs are jiggly, and so are my calves, despite the fact that I try to run every other day. How often should I run, and for how long, in order to build definition in my legs? Is there something wrong with me if I can’t run for more than 2 minutes? - Tiffanie

a runner responds

Tiffanie,
My advice is this: stop running to the point of where you feel like you’re going to die! Run 30 seconds, walk 2 minutes. Run another 30 seconds, walk 2 minutes. Try this for 30 minutes. Do this 3 or 4 times, and then try running for 45 seconds and walking 2 minutes. Do this 3 or 4 times, then try running for 1 minute then walking for 2. See the pattern? The key is to build slowly and gradually. Don’t just head out the door and run until you cannot run anymore – this is the surefire to become discouraged, and also injured. The definition will come. Make sure your diet is in order – this is huge, both for your body composition and also your performance. Add in a little weight training (think squats, lunges, Bulgarian squats, step ups), and you are on your way to a sculpted lower body!

Ainslie

you asked

I enjoy running, however I do have asthma that is under control. I find that when I start running longer than 3-4 min my chest is tight, breathing gets rough and I have to start walking. What can I do to get past this point, to run for 10 min!?!- Sadie

a runner responds

Sadie,
If you say that your asthma is under control but in the next sentence tell me that your chest is tight and your breathing gets rough, then your asthma is not under control. Talk to your doctor about it, and add walk breaks to your running program. Start doing 1 & 1s or 2 & 1s (run to walk ratio, in minutes), and see if that helps you. Good luck!

Ainslie

Ainslie is the first run expert featured in our Ask a Runner series. Check out her website to get to know her better.

Upcoming run posts from Ainslie:

- What to do about chafing – May 21
- Nutrition tips for runners – May 24
- Marathon training – May 26
- What kind of running shoes to wear – May 27
- How to stay motivated – May 28

you asked

Hi there. I was a runner, I loved running. Makes me feel free. However I've got really bad shin splints. I haven’t been able to run for more than five minutes without tears streaming down my face. I would love to get back into running. Any suggestions? - Caitlin

I see this has come up a few times, but I’m also wondering about shin splints! How to prevent them, treat after, etc. I seem to get them on concrete, but recently did on a track, and they always discourage me from running - Larissa

a runner answers

Caitlin, Sam, Emmy, Melissa, & Larissa,

Shin splints are a common and uncomfortable condition. A common cause is when people ramp up their speed or mileage too quickly. First off, make sure that the shoes you run in are appropriate for your feet. Ask the people at your local running shop – they should be trained in this. If that’s all good, then I would recommend a run/walk combination and see if that helps alleviate some of the pain. Try to stay beneath your threshold of shin pain – you may find that adding more frequent walking breaks or running on non-consecutive days will help this. DO NOT try speedwork or racing until the pain has gone away.

I have also found that shin splints are almost always correlated with tight calf muscles and other surrounding muscles of the lower body. Invest in a foam roller, or see if your gym has one, and check out www.my-physical-therapy-coach.com/foam-roller-exercises.html. I recommend all of the lower body exercises on this website, particularly, the “Gastroc Soleus Stretch”. If all else fails and you still have bad shin splints, then talk to your doctor – you may have stress fractures. The only solution is to take time off. Don’t panic! Use swimming, cycling, and other low impact exercises to keep fitness high while they heal.

Ainslie

Ainslie is the first run expert featured in our Ask a Runner series. Check out her website to get to know her better: http://triplethreattraining.ca/

Upcoming run posts from Ainslie:

- How to build endurance – May 19
- What to do about chafing – May 21
- Nutrition tips for runners – May 24
- Marathon training – May 26
- What kind of shoes to wear – May 27
- How to stay motivated – May 28

you asked...

I am 28 years old and about 20 lbs overweight and have never, ever been a strong runner. I have a dream to experience a runner’s high. How do I get started and what are realistic steps to progress? I would be happy to run on pavement, but living in Banff offers me so many great trails that I am keen to experience at a whole new speed. Thanks for any insight you might be able to offer me.
- Sara

a runner responds

Sara,
My first recommendation is to find a friend or a beginner’s running group to help get you going. If you are venturing out on your own or with a friend, consider starting with 1 minute of walking and 1 minute of running for 20 minutes. If you cannot complete this, then try a 30 second run with a 1 minute walk. Once you are able to complete 1 and 1s comfortably for 20 minutes, build your time by 4 minutes each run until you get to around 40 minutes. Once you’ve nailed 1 and 1s, try 2 minutes of running and 1 minute of walking (2 & 1s). Again, go out for 20 minutes your first time, and slowly build your time for each run by 4 minutes. Do not run on consecutive days, especially when beginning, but aim to do this 3 times per week. Once you are running 2 & 1s comfortably for 30 or 40 minutes, then you can begin to experiment with longer run intervals, or shorter walk intervals. The trails are fine, and are nicer on the joints compared to the pavement, so take advantage for sure! Beware that you may encounter more hills on the trails, so you may have to speedwalk up these instead of running during your running interval, and that’s fine! You may want to also pick up a copy of “Running: Getting Started”, by Jeff Galloway. Good luck and enjoy your running experience Sara!

Ainslie

you asked...

I am definitely considering overweight to obese, but I know that running can be one of the best cardiovascular workouts there is. Any advice for the extreme novice who’s overweight and utterly intimidated by a running club filled with uber-athletic types? Also – I have diagnosed rheumatoid arthritis (since age 3) so maybe interval training. Treadmill or pavement? Shoes? I’m completely lost and most resources I’ve found are for people that are already fairly fit. -Kristine

"Everybody was a beginner at some point" - Ainslie

a runner responds

I would be very surprised if your local running store did not offer a run clinic or regular run group for beginners. Check out www.runningroom.com - they have a ton of locations and offer lots of learn to run programs. If you genuinely have not found something in your area, then grab a friend and read my answer to Sara’s question on starting out with running. Do not hide behind your weight or insecurities. Everybody was a beginner at some point, and I know that wherever you are, there are others out there who are also new. As for shoes, head to your local running specialty store, not a big box sports store. They will be trained to assess your stride and will be able to recommend the shoes that will best fit your feet. Be prepared to shell out anywhere between $90 and $160 for a decent pair of runners! I also recommend the same book for you, “Running: Getting Started”, by Jeff Galloway.

Ainslie

you asked...

Hi there, I have tried to get into running for years off and on and can never seem to stick with it. I am really active, however I want to run as I love being outside and travel a lot so it would be great to be able to go running when there is no gym around. Can you give some tips on how to get started? My calves and ankles seem to tighten up 20-30 minutes into my run and even though I’m not tired or winded I need to stop. Any help would be great! Cheers.
Meagan

a runner responds

Meagan, read my response to Sara’s question for my guide on getting started with running. With regards to the tightness, I would recommend purchasing a foam roller and trying out a technique called SMR (self myofascial release). Start by doing these exercises after every run, or every workout you do when your body is nice and warmed-up. Check out www.my-physical-therapy-coach.com/foam-roller-exercises.html and specifically try the exercises labeled “Gastroc Soleus Stretch”, and “Pereonal SMR Stretch”.

Ainslie

you asked...

I weight train and do yoga, but would like to start running to challenge myself with something new. Any suggestions on how to start? My endurance for running is low and I can usually do ok if I alternate with power walking. Any tips would be great – I need the motivation, and to be told I can totally do it! -Ann

a runner responds

Ann,
YOU CAN TOTALLY DO IT!! It sounds like you’re on the right track with alternating your power walking, and for more info on the beginner’s guide to running, check out my response to Sara’s question. Also, find a friend with a similar goal, or else join a local run store’s run club – there are always beginner’s clinics. Once you are able to run more comfortably, set a race goal for yourself – a 5km or an 8km race is a great way to stay motivated and on track with your training.

Ainslie

Ainslie is the first run expert featured in our Ask a Runner series. Check out her website to get to know her better: http://triplethreattraining.ca/

what is 'ask a runner'?

Ask a Runner will be a recurring feature on lululemon.com featuring great runners from communities all over the world. They’ll be sharing their knowledge, education, and years of experience to answer all of your run-related questions.

meet our first runner: ainslie!

Ainslie and Hudson running on the North Shore.

• I am a personal trainer on the North Shore, owner and head trainer of t3 training
• Along with being a certified strength & conditioning specialist (CSCS, NSCA), I am also a certified Level 1 CrossFit Coach as well as a CrossFit athlete
• I've competed in running races ranging from 5km to 50km, both on the trail and on the road
• I'm a three-time Ironman competitor
• My favourite place to run: Baden Powell trail in North Vancouver with Hudson the Husky
• My favourite post-run fuel: americano and a bag of salt & vinegar chips

how to ask ainslie a question

Share your run-related question for Ainslie as a comment below and she'll answer a handful of questions a few weeks from now. No question is too big or small, so ask away and and stay tuned!

View running gear:

• Run: Willpower Hoodie
• Run: Speed Skirt
• Run: Dash