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

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

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

Before I ever started running I viewed the activity as an elite sport where the best of the best competed; long lean legs, killer physique and presence that could be on the cover of Runner’s World. Even though I didn’t fit any of the above criteria, I thought I was in good enough shape to run. During my first 10k I took my spot, looked around me and completely judged everyone I saw; sizing up the competition and confidently telling myself who would be behind me.

Go! We were off. Running down the streets, pushing my body and seeing my 'competition' twice my size and age zoom past me, I was shocked. These people didn’t have the physique, I thought. They didn’t have the long lean legs. They didn’t have the presence. Then it clicked, and I chucked everything I had thought out the door. Runners come in ALL shapes, sizes, endurance and all have the same end goal – the finish line.

On that first 10k, four years ago, I saw my favourite shirt that still makes me laugh today. This 70 year old man inched ahead of me, and the back of his shirt read: “I may be slow, but you’re behind me.” In the moment it humbled me, filled me with emotion and reminded me -- we are all runners.

See you on the pavement as you pass me!

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

I ran the San Jose Rock n Roll Half Marathon recently. I'll discuss my performance later in the post, but I had to get some thoughts out of my head and onto the screen (pen and paper in the past, right?).

Every time I go to an event, or race...if you prefer to call it that, I am touched, moved and inspired. This starts the day before the race: race packet pick up day!

the day before

You can feel the energy of anticipation from tens, hundreds or thousands of people, whether it is their first race or their 100th.

As I stroll up to the packet pickup table, I can't help but move with a sense of confidence. I can't help but smile as the volunteer hands this seasoned volunteer his race number. This is it: all of the work you put in to the days, weeks and months before, culminating in just a few hours. I thank the volunteers for their time (required!) because these people make the races we love so much fun.

I walk the expo floor, searching for the coolest new athletic gear, like most endurance geeks do. I rarely find anything I haven't seen before, but alas, I did get something and put another item on my wish list! I bought a Power Balance band, this little wristband that is supposed to help with your electrical field and balance. The expo conjures up memories and emotions of races past and as I leave I call my best friend, reminiscing about our first half marathon four years ago.

race day

Race day is here! This is it: graduation day. You put in the work and this is the easy part (most of the time). The energy reaches its climax when the starter's pistol sounds. Off we go! The fun is trying to harness your excitement in the first mile, to remember your pace!

For this race, I ran in a faster group and couldn't help but feel more alone despite the other 9,000+ runners. The silence of fast runners was draining! The best part about running in slower pace groups is the eavesdropping on neighboring conversations and engaging in your own friendly banter.

I run with a purpose. I'm out to do my best each and every time I tie my shoes. I also run for fun. I smile and thank all the volunteers, I high-five the kids and cheerleaders lining the street. Their energy and support carry me in every race. It is so cool that random people are cheering you on as if you were Michael Jordan on the court! As the miles add up, so do the thoughts running through my mind. I am no longer running on the initial anxiety, but more so on pure guts and personal pride. I have a goal and I will attain that goal or be damned trying. At mile 12, it is almost over, I'm almost there and my body is begging me to walk...but I won't. I feel the nervous energy of the racers around me, each running for the best finishing time of their life. I turn on the juice, and start to pick people off. "Go Jonny Go! Hold that pace! You are an animal!" I finish and feel accomplished, I've more than reached my goal, I kicked its ass.

Wait! I'm not done yet! I haven't told you why I just put my mind and body through the spin cycle.

1) I did it to inspire. I not only run for myself, but I run for those who can't as well as those who won't. I run with the hope that my athletic pursuits will inspire others to make the most of their wonderful bodies. The abilities we each have are amazing and a gift. Why not use them? I think I inspire others with the desire and will to push beyond what we THINK is possible. Why be mediocre when you can be great?! No one can tell you when you are great or not, that is something only you will know. It is easy to answer with one question...Did you do your best? If you said anything other than an ecstatic YES!, then you weren't great, and only you know it. Give it your all, and see what mental and physical rewards you will reap...I guarantee you will be pleasantly surprised.

2) I race to be inspired. On the walk to my car, I look at the faces of the people still running, two hours after I had finished. I can't help but cheer and clap them on. Most of them don't look like "athletes" but they are and not because anyone said they were, but because they are doing it. At times I have to take a deep breath. Everyone has a story for why they are out there. Is it to raise awareness for a cause? For someone who couldn't be there that day? To challenge themselves? For the free stuff? My eyes fill with saline (just a little)...as I couldn't be more inspired by these people. I'm inspired that people are living...and choosing such a fun way to live.

So folks, keep moving, keep grooving and keep inspiring me to be great. I promise to do the same.

I guess you could say I race because it makes me smile, and we could all use a good smile. Why do you race?

Want great insight on listening to your body and resting between runs? Check out Janice's blog: http://www.lululemon.com/community/blog/run-hard-rest-harder

A lot of athletes want to add swimming to their cross training, but have a difficult time developing a good workout for their level. If you've decided to get back in the pool for the first time in a while, remember one thing when designing your workout: Swim for distance, not for speed. What I mean is, if you're swimming for endurance it's best not to swim as fast as you can without stopping. This will leave you feeling out of breath, and you'll most likely get out of the pool completely exhausted very early in the workout.

Instead, you can practice swimming each lap at a consistent interval. For example, if you can comfortably swim 50 yards* in 1 minute, give yourself 15 seconds to recover after each 50 and swim 6 consecutive 50s on a 1:15 interval. With practice, you will get faster and be able to reduce your interval times. You can also play with the times and work up to 100 yards on a 2:15 interval, or 200 yards on a 4:15 interval.

If you don't know how fast you swim, you'll want to figure out the right interval for your workout. Give yourself 15 seconds to recover after each 50, and time yourself to see how long it takes you to swim 50 yards five or six times. You can simply take the average of that 50 time, add 15 or 20 seconds of recovery to it, and use that time for your interval.

Here is a sample beginner workout. Take it with you the next time you go to the pool:

Warm up: 4 x 50 (easy pace)
Main set: 4 x 50 on 1:15
2 x 100 on 2:20
4 x 50 on 1:15
Cooldown: 1 x 75, 1 x 50, 1 x 25

Total: 950 yards

*Note to Canadians: 1 yard = 0.9144 metres

Happy swimming!

Billie (above) is a blur of black/disco in our Fastlane Suit Too.