what are the abcs of running?

The ABCs of running are exercises designed to break down the running stride into specific parts. When you practice these drills individually you develop strength and muscle memory that will improve your overall running form. With improved form you will become more efficient, every step will take less energy, and you’ll ultimately become faster as you fatigue later into the run!

A

The As work on knee drive:

- bend your leg to 90 degrees, flex your foot and quickly bring it down
- remain upright through the torso and keep your hips level
- swing your arms at roughly 90 degrees and keep them close to your body
- the opposite arm and leg should be forward
- repeat on other side and progress by adding a hop between each A

B

Bs work on leg extension:

- bend your leg to 90 degrees as in the A drill, extend your leg and quickly bring it through
- Practice good control by keeping your hips level and torso upright
- swing your arms at roughly 90 degrees and keep them close to your body
- the opposite arm and leg should be forward
- repeat on the other side and progress by adding a hop between each B

C

The Cs work on pull through:

- kick the heel up towards the bum and quickly bring it down
- lean forward slightly and stay upright through the torso
- swing your arms at roughly 90 degrees and keep them close to your body
- try to limit the time your foot is in contact with the ground

Practicing your ABCs is not glamorous and there is no catchy song to help you along the way, but these exercises are the building blocks of running. Complete three sets of ABCs for about 30 metres as part of every warm-up to become a more efficient runner!

My favourite running outfit:

• Run:Speed Short
• Run: Swiftly Racerback
• Ultimate Running Sock

Ask any runner and they’ll tell you there’s a distinct difference between good pain and bad pain. Bad pain is that sharp, unbearable pain which tells us to back off before you do some serious damage. Good pain, on the other hand, is that slightly burning and yet totally satisfying hurt-so-good type of pain.

Train in the good pain zone. Improve your running by using good pain as your training guide. Push yourself into that good pain zone but not so far into it that you wind up in the injury end zone.

Know the difference between good and bad pain. Picture your last great run, your heart pounding and the sweat pouring from your brow. There’s no question you’re working hard but deep down you know there’s more - that’s good pain.

Realizing the difference between good and bad pain will help keep you healthy.

Lets face it, running is going to make you stiff and sore. At times you’re going to wake up stiff and crawl up the stairs regretting those extra laps. This is completely normal, muscle soreness happens when you slightly over do it. Take a few days easy and you’ll be good to go. Overuse injuries happen when you experience extended, sharp pain. Your body is telling you to stop but your mind doesn’t listen.

Above all, listen to your body to prevent injury.

As a runner it’s very important, and at times extremely challenging, to follow your body’s orders. Your mind says go but your body says no. Don’t let mild soreness prevent you from your workout, but if discomfort is forcing you to question the run, you’re probably entering bad pain territory.

Stay in the good pain zone, follow your gut and you’ll improve enjoying every injury free moment.

View running running gear:

• Dash Tank
• Hustle Jacket
• Run: Dash Tight

Runners who are devoted to crosstraining include one or two low-impact options in their training program every week. They use crosstraining as part of a well-balanced running program to maintain muscle groups, add variety and prevent injury.

Uncommitted crosstraining relationships develop due to overuse injuries. In this situation a runner ignores minor aches, forgoes their better judgment and follows their running desires until an injury forces them to stop. Once the damage has been done, these runners cross train to maintain their fitness until they can return back to full-time running and repeat the cycle.

A long-term crosstraining relationship requires compromises and commitment to improve your running. Play the field with these low-impact running alternatives until you find one that’s right for you.

recumbent bike

This is a more comfortable option compared to the upright bike and still works your hamstrings, quadriceps and glutes.

upright bike

Biking and spin classes are great ways to improve your cardio and strength.

elliptical

This machine is my personal favourite because you get a total cardiovascular workout, it's low-impact and you almost feel like you're running.

Other great options are pool running and rowing. What’s your favourite way to cross train?

Cross training gear:

• Ta Ta Tamer
• Stand Strong Tank
• Run: Speed Short

Our muscles have areas called trigger points and when activated through sports massage they cause a relaxation to the entire muscle. This is easy to do at home –all you need is a small ball.

what to expect

• place the ball under your tight muscle
• find a trigger point by moving the ball around until you feel a twinge of good pain (not a sharp pain)
• apply a small amount of pressure
• slowly roll the ball down your muscle and hold on the trigger point for approx 10 seconds
• release and follow-up with some light
  stretching

My favourite option is a lacrosse ball but you can use anything you have rolling around the house. Here are some of my favourite trigger points for those notoriously tight runner muscles:

hip rotators

Lie on your side, place the ball under your hip and slowly roll towards the leg.

glute release

Lie on your back, place the ball under you bum and slowly roll towards the leg.

IT band release

A foam roller works well but you can also use a ball to roll down the side of your leg towards the knee.

quad release

Support your body weight with your arms, place your leg on the foam roller or ball and slowly roll.

calf release

Place the ball under your calf and roll towards the foot.

plantar fascia

Place the ball under your heel and roll along the arch.

This technique doesn’t replace a massage but it’s a great way to bide your time between visits. You can always count on me to have lacrosse ball on hand!

what you do?

I am a track and field athlete specializing in the 800-metres. I completed my bachelors of kinesiology at Simon Fraser University with a certificate in Health and Fitness. After SFU I studied broadcast journalism at BCIT.

I run 6-8 times per week over 6 days. My training involves long runs lasting up to 70 minutes, intervals, circuit/weight training and a lot of stretching. I am also a part-time educator at lululemon Robson and I love my online role maintaining our lululemon Robson Facebook and Twitter pages.

how long have you been running?

Running has been part of my life for 17 years. I competed in my first cross-country race when I was 8 years old I and placed 2nd, but I wanted 1st. After that I was hooked. I started in a track club when I was 12 and have competed in the 800-metres ever since.

what's your favourite place to run?

I grew up on Bowen Island and my favourite run will always be around Killarney Lake. When I’m not on the island I love meeting my training partners for our Sunday run at Burnaby Lake.

what are some of your recent running accomplishments?

• 3rd in the 800-metres at the 2009 World University Games Belgrade, Serbia
• 1st in the 800-metres in 2008 and 2009 at Canadian Track and Field Championships Toronto, Canada
• 1st in 800-metres in 2005 and 2006 at NAIA Track and Field Championships Louisville, KY and Fresno, CA.

why do you run?

This sport has taught me that I can push my body and my mind further than I ever thought possible. Running has allowed me to travel all over the world and meet the most amazing people.

read rebecca's run tips

Rebecca's also a lululemon blogger! Read her articles on run tips and education here: http://www.lululemon.com/community/blog/author/rebecca-j/

The big race is almost here! You’ve done the hard training. So how are you going to make this your best race yet?

A proper warm-up may be your secret weapon to race success.

The start of any big race is like a battle for the best racing position. There will be lots of excited runners prepared to blast off from the starting line and you need to be one of them. A good start will help you avoid people traffic and lead you along the road to a great race. If your body isn’t prepared to run fast right from the starting gun your cold muscles will be forced to work overtime to function. The race can go from an all-time best to an all-time worst very quickly thanks to gridlock and early fatigue.

change your tune

The good news is you can change your racing fate. Your muscles are just like your car: You’d never turn on the engine and immediately speed down the highway, so why do this to your body? Get your motor running with a good warm-up before hitting the highway, or in this case the racecourse.

Finding your perfect warm-up requires a bit of trial and error but here are a few tips and tricks to help you along the way.

45-50 minutes before: Begin with 10-15 minutes of easy jogging to slowly elevate your heart rate.

30-35 minutes before: Follow-up with some stretching and 50-metre strides to help prepare your body for a fast start.

20 minutes before: Use the porta-potty (believe me do this even if you don’t need to) and change into your racing shoes.

10 minutes before: Head to the starting line and complete a few more strides.

5 minutes before: As people accumulate along the starting line bounce on the spot and shake out your legs to keep your muscles warm.

A proper warm up will get your engine going so that you'll have a great race from the start! Good luck in your next race!

Create your own ice bath. Brrr!

Ice baths are great for general recovery. They help relieve those nagging, little injuries before they turn into big problems. The ice-cold water causes your blood vessels to constrict and this helps to reduce inflammation. Once you get out of the tub your legs will develop this fantastic melting feeling as the blood flow returns to normal and you’re well on your way to recovery!

Ice baths are easy to make! Simply fill your tub with cold water and add as many ice cubes as you can find. To stock up on ice cubes simply empty your ice cube trays into a freezer bag and refill the trays, repeat until the bag is full. If you’re low on trays (and high on freezer space) you can buy ice bags from the grocery store. Using the cold tubs at your gym or physiotherapy centre is another great option if it’s available.

All of these methods get the job done with minimal mess and maximal recovery but my favorite ice bath option is to finish the run by standing in the ocean! This ice bath offers complete convenience and breathtaking scenery.

Choose recovery and make an ice bath of your own. Try to make the temperature between 10-15 °C and stay in the tub for ten minutes. That’s all there is to it!

tips for withstanding the torment:

• sip warm tea or hot chocolate while sitting in the tub
• wrap a towel around your neck
• read a novel

Post-run recovery is arguably as important as training itself. Putting the same effort into what you do after the run will help you feel great during the next workout. Let us know if you discover any other distraction techniques for surviving your ice bath.

This post was written by Rebecca, an educator at lululemon Robson. She's a track and field athlete specializing in the 800 metres. Her background is in Kinesiology and broadcast journalism.