The quickest path to landing yourself on the injured list is to run too much, too soon. Endurance training is an art; every runner has to figure out what they love about it and what works for them. Georgetown store run ambassador,

balancing hard and easy workouts

When we push the limits and challenge our muscles and mind, the endorphin rush that ensues is hard to beat! We runners have been known to chase that high over and over, whether it’s through a tough but fun run, a kick-your-butt bootcamp class or a hot Vinyasa flow. Sweat once a day but make sure those efforts are balanced.

Go hard…

Tough workouts make us stronger mentally and physically; they are completely essential to any training plan. Long runs, hill repeats and tempo runs usually hold a spot on the weekly agenda, not only to build up strength and endurance, but also to teach our muscles how to operate on low fuel and fatigue. You’ll need that mental and physical strength when it comes to race day!

…then take it easy

After those tough runs, our muscles and minds need a break to recover. Alternating hard workouts with lower-intensity days is essential in preventing overuse injuries, fatigue and burn-out. Easy days give the body time to recuperate – a day to replenish glycogen stores, repair tissues, rest and rehydrate.

the balancing act

Here are some ways to turn off the runners-brain and get in an easier workout after you’ve maxed out:

cross-train
Use alternating days to balance the ever-increasing mileage and time on the run with another favorite form of exercise. This could include yoga, Pilates, cycling, hiking, walking or some free-style dancing in your living room.

slow it down
Go for a low-mileage, low-effort jog. Leave the watch, heart rate monitor and/or tunes at home and just go slow for 20-30 minutes at a conversational pace.

park it on the couch
Overuse injuries are easily preventable; take a rest day at least once per week – Consider this permission.

mix it up
Take it back to running basics by going out for run/walk intervals. Alternate the two every 3-5 minutes, keeping the effort notch on “easy” (of course).

treat the tissues
After the peak of heavy training weeks logging high mileage and hours on the run, treat those hard-working tissues to some TLC! Schedule a massage, soak in an ice-bath, and/or go to restorative yoga. Most importantly, refuel with nutrient-dense meals and snacks to keep all systems going!

Taking on the hard/easy balance isn’t just for everyday athletes, even the elites set at least one day aside for complete rest, relaxation and recovery. Keep the focus on getting to that starting line injury-free, full of energy and ready to rock! Not sure where to start? Check out the SeaWheeze TackleBox!

A realization that she needed to restore integrity into her life was the gender-confused canary in the coalmine for our North US Training Manager, Jenna Hills. The realization that she was dancing the "mom dance" was equally as surprising.

meet jenna

want more

• Explore a career at lululemon.
• Empower yourself to succeed.
  
• Surround yourself with successful people.

Have I mentioned how amazing the Women's Ultimate Running Socks are for running? No blisters ever and great cushioning!

I followed the same hilly route on all of my short runs, and armed with great running music I found them to be far from the journey into Dante's Inferno that I thought they would be. Being the most competitive person most people will ever meet, I easily turned these runs into a game between me and the hills, and I dare say that I enjoyed the challenge. On my 8 mile run on Sunday, I really did cruise and flat land felt like a breeze. I did incorporate one large hill into my long run, and as Rihanna's song "Hard" blasted through my headphones as I approached I was striding with a fiery passion. I kept singing my favourite line of the song over and over again, "Ima do whatever, no pain is forever, yup, you know this!", and handled that hill.

Too many hills, not enough yoga, so yoga is on the menu for me this week!

Although I felt I had a fairly successful week of running, hills and all, my body is aching this week. I'm guessing the lack of yoga and combination of running, the Over The Line tournament I played in this weekend, and the paddle boarding adventure I had on Wednesday took it's toll. This week, I'm recommitting to my balance, and attending at least 3 yoga classes to loosen up my bones. Even if it means having to miss a run, my body is barking, and ready to stretch so I am going to honor that calling. Don't worry though, I will still battle the hills, just hopefully with hamstrings that don't hate me!

One my favourite stretches after a run, and one of my favourite instructors, January, showing me how it's done...

This week’s training mileage total: 18 miles!
Longest run: 8 miles with a pace of 10:40
Cross training: OTL Tournament, Paddle Boarding, and 1 Jillian Michaels' workout!
Wore on my long run: Run Swiftly Racerback and Run:Team Spirit Crops (probably my favourite outfit of all time for running)
Favourite song on my run playlist: “Hard" - Rihanna

4 weeks until race day! Here is my training schedule for the week:
Monday: 4 miles + yoga
Tuesday: Barry’s Bootcamp + Hot Yoga
Wednesday: 4 miles + yoga
Thursday: Barry’s Bootcamp + Yoga
Friday: Rest or gentle yoga
Saturday: 9 miles!
Sunday: Hot yoga

P.S. What's on your favourite running playlist? Are there any songs that help you get to the top of  that hill?

Everyone knows hill training is extremely challenging. These seemingly harmless inclines will test your limits and leave you begging for mercy. Just when you thought you had nothing left you’ll find yourself trekking up the same hill again and again.

so why do it?

There is a method behind this hill madness. Hill training will help you become a faster, stronger runner and will teach your body to handle that nasty lactic acid much more efficiently. Somehow after a long, grueling hill workout no run will ever seem quite as challenging.

Add hills once a week to improve your running! It's also a great way to add variety to your training program. I can personally guarantee you that boredom is not the first thing that comes to mind during a hill workout.

Choose your weapon (aka workout) below and as always make sure you're well warmed-up.

the speed demon

Choose a hill and run at 75-90% of your max speed for 15-20 seconds. When you reach the top turn around and walk back down. Repeat 10 times.

the knee knacker

Start off with high-knees for 15-seconds, continue with easy running for 10 seconds and follow up with a hard effort at 70-80% of your max speed for 15-seconds. Walk/jog down the hill and repeat 10 times.

good ol’ max threshold

Choose a hill and run at 65-80% of your max speed for 45-60 seconds, when you reach the top, jog down very slowly while trying to limit the time spent walking. Repeat 10 times.

the stomach turner

Choose a semi-gradual incline that will take about 90 seconds to run at 60-75% of your max speed. When you reach the top turn around and jog back down. DO NOT STOP! Continue for 20-minutes.

The feeling once you reach the summit will be one of exhilaration, it may also feel a little like puke, but you did it. Pushing yourself past your upper limits is what makes you a runner. Keep it up and enjoy the run!

Rebecca is a part-time educator at lululemon Robson. Check out their Facebook page for more of her articles. She competes in track and field, specializing in the 800-metres, and has a background in kinesiology and broadcast journalism.