This season try adding 3-5 weeks of base training before hitting the hard stuff. In the running world we call this process “building your base.” You can build your base by completing a series of long slow runs at low to moderate intensity to prepare your body for the harder runs ahead.

Yes, it sounds counterintuitive to run slower and expect to get faster, but think of it as laying down the foundation for your entire season. What you’re doing is training your aerobic energy system, the long-term energy system, to become more efficient. Through base training your heart and lungs will become stronger and you’re body will start to use oxygen more efficiently.

This adaption process takes time, but after a series of base training runs you will notice you can breathe easier, recover faster and run for longer before that nasty lactic acid creeps in. After you build your base you can add the framework to your training by introducing more specific workouts.

Training with a strong base will allow you to adapt to your training program instead of crumbling under the weight of it. Racing with a strong base will let you rely on your aerobic system for longer before the body switches over to the anaerobic energy system and quickly become fatigued. We are training smarter without training harder. In the long run (no pun intended) a few weeks of slow running will help you finish faster. Have fun and enjoy the run.

View running apparel to train in:

• Run: Inspire Crop
• Run: Personal Best Singlet
• Groovy Run Short

My alarm went off at 5am. I jumped into my jog skirt and headed to New York City with a group of friends for the Nike Half Marathon. Start time: 7:30am. You’d think with 16,000 runners there would be chaos, but the beautiful spring weather in along with the enthusiastic community of runners made for a harmonious event.

I’ve only been working for lululemon for three weeks but was determined to seek out other colleagues that I’d heard were running. I scanned a blur of people clad in spandex and running shorts milling around a wall of porta-johns. Thousands of runners, yet impossible to miss was a cluster of Leader of the Track checkered running skirts. I recognized Kristin, who was with Melissa, Christine, and Cara. We embraced the competitive yet unified spirit of the race day and shared a mini pep talk before heading to the corrals.

Marguerite (in the middle), with Melissa, Christine, Cara, and Kristin

I’m happy to report that everyone in the photo achieved their goal time, and I reached my personal best to date at 1:53. My jog skirt was a home run and the prospect of celebratory mimosas with my friends an inspiration!

I may have missed Val’s class for a race, but you can bet I’ll be back practicing tomorrow with a new appreciation for the benefits of a vinyasa flow class to soothe my race muscles. With my race goal achieved, my next quest is to educate my fellow runners on the benefits of a restorative post-race practice -- even if it’s just a few downward dogs and a nice long savasana.

About Marguerite, the author of this post: I am the Assistant Manager for the soon-to-be-open lululemon Summit, NJ showroom. I have been with lululemon for 3 weeks and have loved every minute of it! I have many years of marketing experience with a focus on and passion for sports and fitness. My husband Jim and I have two beautiful kids: Teresa and Henry. They are my inspiration!