While we’ve got our eyes firmly fixed on that big fall race, the weather can’t seem to keep its focus. From record-high heat waves, to April-like showers, predicting what fall might throw our way has proved to be quite the challenge. Ambassador Sam Sykes shares her tricks to outsmart Mother Nature when it comes to dressing for the fall race season.

how to dress for fall running

1. wear clothes that are designed for running. They are made of technical materials and are designed to help you feel good and perform your best. Proper running gear lets you focus on your race and not worry if your pants are dragging in puddles behind you.

2. dress like it’s 10°C warmer outside than what the thermometer says. You want to start your run slightly chilled because your body is going to heat up once you get going. Rarely do you hear a runner finish a race saying “Man, I wish I had dressed warmer” but it’s very common to see layers littered along the sidelines of the first few kilometres of a race. Usually these are old clothes that people are ready to get rid of but if you don’t want to trash your nice duds, dress smart!

3. clothing choice can outsmart bad weather. Races aren’t cancelled unless the weather is truly life- threatening (as in: earthquake, tornado, lightning, Hurricane Irene). You need to practice running in the elements with the right gear so that you’re prepared to run your best race no matter what storms your way. Training in different weather conditions builds character and gives you experience to draw on when race day comes around.

4. accessorize for exercise. Pieces that can be added on and peeled off easily are great for combating temperamental fall weather. Arm sleeves keep you warm to start but can be stripped off and tucked away as you heat up. A hat or visor will be your best friend when the elements throw some liquid sunshine your way (think of it like having a portable umbrella attached to your head). Also, focus on breathable, waterproof/water-resistant layers that keep you and your ID dry. Because you always take ID with you on a run, right? Right.

You can’t predict what mood Mother Nature will be in on race day. Use different conditions (as long as it’s safe) as a training opportunity (not as an excuse) to be better prepared for whatever gets thrown your way.

want more?

• follow Sam's road to Boston (and other running shenanigans) on daily mile
• run with Sam every Saturday morning at the lululemon athletica Toronto run club
• the hunt for just the right pair of running shoes is on

Matt shares his vision for change, life, and love through running. Caring for the planet and running for change is the name of his game -- be it through his ongoing run project Run For One Planet, Vancouver’s Grouse Grind, multiple marathons (last count is 250) or just down the block. Running is Matt’s meditation, inspiration, and religion.

What’s he focusing on in the new year? Goals, not resolutions.

Matt's BHAG (big, hairy, audacious goal) in 2011 is to guide his community into a powerful 2011. How? Through Kitsilano’s first BHAG running clinic, which is more than just a way to help runners cross the finish line at this year’s BMO Vancouver Marathon. While that finish line is the BHAG of many, what Matt and the team at West 4th are really excited about is creating a program of possibility. By combining run, yoga, nutrition, and holistic health, Matt is set on helping his runners tap into their 2011 BHAGs.

What’s your 2011 BHAG? You don’t need to be in Kitsilano to have one, or to use running as a means of motivation and meditation. Look up a running clinic near you, and move powerfully into what looks to be like a Big, Hairy, Audacious New Year.

Interested in joining the W. 4th run clinic? Contact the team at west4th-store@lululemon.com and meet Matt on January 19th, 2011 for the first run of the year.

cassidy

I run to explore! Running is the best way to get in touch with a new city or any new place. I love getting into trouble on my runs and never knowing what I'm going to encounter! It keeps my workouts FRESH and I love it!.

Cassidy is a keyleader from our Park Meadows store in Lonetree, Colorado.

cori

I run because it is a great way to get rid of frustration and stress. It is time to reflect on the positive and negative things in your life. There is nothing I do that feels as satisfying as when I finish a run. It clears my head.

Cori is an educator from our Aventura Mall store in Aventura, Florida.

ingrid

I love to run because it gives me space for introspection and the opportunity to let go of what my mind may be holding onto. My yoga practice compliments my running by not just stretching and releasing the tight running muscles, but also by reminding me to meet whatever arises with calm and clarity. That yogic philosophy translates into my attitude when I run and the balance keeps me centered and open.

Ingrid is a yogi, runner and ambassador from our La Jolla store, in La Jolla, California.

michelle

I love to run because I beat the boys.

Michelle is a competitive runner and ambassador for our Bondi Junction Showroom in Sydney, Australia.

ciara

I run to beat the boys... because nothing beats their expression when I pass them in a race...PRICELESS!

Ciara is an educator from our Grant Avenue store in San Francisco, California.

isis

I run because it's quality time with my husband and I get to meet so many cool people along the way.

Isis is the better 1/2 of the Running Couple, educator from our Fort Worth Showroom in Fort Worth, Texas.

elisa

I run to challenge myself- there are no limits, there is no time clock; it's just you and your mind.

Elisa is an educator, Triathlete and Vision Quest Coach from our Bucktown store in Chicago, Illinois.

katie

Running is the most organic way to feel Vancouver, see the water, smell the air...thank you legs!

Katie is a keyleader and "all the time runner" from our West 4th store in Kitsilano, Vancouver, B.C.

shannon

Running is my meditation. I run to balance my mind and create space in my consciousness for quiet, peace, reflection, and just being present. It’s a switch that resets me. And then that opens me up to thoughts that never would have occurred before. I get my best ideas when I run.

Shannon is our Run Designer in Vancouver, B.C.

monica

It keeps me sane; running allows me to tune the outside world out and get lost in my thoughts -- I've solved so many perplexing problems while running, I can scarcely count them!

Monica is an Iron Woman and an ambassador from our Kingston store in Kingston, ON.

Why do you run?

Last week, while visiting the lovely city of San Francisco, I joined the lululemon Grant Ave. store on their Thursday night run. Not gonna lie, I was a little nervous about dropping in, seeing as I'm a new runner [read my blog on the No Excuses Run Club], but the Grant Ave. run club info said "all levels welcome" so I decided to check it out.

5:55 p.m: people started gathering inside and outside the store.

The first few people I talked to were all first-timers to this run club, too. This is Lucy from the UK, who first heard about lululemon in Peru while trekking through the Andes with llamas.

This run was the first time Lucy took her new Run:Speed shorts out for a spin. Lucy, if you're reading this - what was the verdict?

Our group split into two: a 5km and a 10km group. The route for both was handed out on a piece of paper. Very helpful for newcomers in unfamiliar territory!

Our run started off by running (uphill!) through Chinatown.

We ran along the Embarcadero and under the Bay Bridge. It was a beautiful sunny evening and I was so happy to be outside!

We looped back through downtown. I was dazzled by tall buildings - a little different than the seawall I'd gotten used to running on in Vancouver.

The run ended back at the store where we stretched it out.

Fresh fruit and electrolytes were waiting for us.

Me stretching next to Matt, who ran the 10 km route. I had actually already stretched and eaten lots of fruit at this point but wanted an action shot.

Ciara's an educator at Grant Ave. and was also documentating the run club for the Grant Ave. run club Facebook group.

Meet Clay and Jessica, run club leaders and planners!

It was Canada Day and I was understandably drawn to Kim. Yup, she's a fellow Canadian but currently lives in the U.S. This was a great way to spend Canada Day, eh Kim?

Paige is training for the Chicago marathon. This is her on the final stretch of the 10 km. What the photo doesn't show is after she got back to lululemon, she kept running! Her training schedule called for more than 10 km that night. Go Paige go!

All in all, running through the streets of San Francisco with the lululemon run club was a great way to explore the city, meet some new people, and sweat once a day. To the Grant Ave. run club and all the fellow runners I talked to - thanks for sharing your amazing city with me! I'll be back.

If you're travelling this summer and there's a lululemon near by, make sure to check out when and what their weekly events are.

find a lululemon run club or yoga class

1. Check our store locator at lululemon.com/stores to find the store info, and then choose either "community events" or click on the calendar to see what's going on.
OR
2. Find the lululemon store on Facebook by searching and ask the community there.
OR
3. You can always call or email the store to ask for the most up-to-date information (find the contact info on the store locator).

What are we doing around here to track our run goals? We are photo happy and documenting the trails we are finding, the run clubs we are going to, and the finish line shots—our favourite.

Join April's Run It Out photo challenge this month and share your running shots with us.

how do I send you my running photo for this challenge?

You can upload your photo to our monthly challenge photo pool on flickr, send it to onlinecommunity@lululemon.com and we'll add it for you (we won't publish your email address), @reply us on Twitter, or post it on our Facebook wall!

what will you do with my photo?

We'll be featuring some of our favourite entries on the lululemon blog. If you don't want your name or entry to be public, let us know.

Just remember to smile because someone is bound to snap a photo. See you at the finish line!

Winter is upon us, and the number one reason that runners or potential runners stay indoors is the COLD! There is nothing more invigorating than running on a cool, crisp winter day, with your running buddies and the feeling of accomplishment once you've done it!

how to dress for winter running

1. Dress as if it is 5-10 degree warmer than it actually is outside, as your body will warm up in 5-10 minutes after you start running.
2. Think layers, but avoid overdressing - start with a base layer and finish with a wind-resistant layer. With layers, it is also easy to take something off if you get too warm.
3. Use wind-resistant, technical fabrics - fabrics should be moisture wicking. Avoid cotton, as it soaks up moisture and sweat and promotes chafing. Socks should also be made of technical, moisture wicking material.
4. Cover all extremities - wear a hat, gloves/mittens, and a neck warmer or balaclava. Again, use products that are made of technical, moisture wicking fabrics. 40-50% of your body heat is lost through your head, so a hat is a must.
5. Use grips or tracks on your shoes to prevent slipping on ice.
6. Dress in bright colours, and use reflective gear or lights if you are running in the dark. Safety comes first - make sure that you can be seen!

We would love to hear some of your winter running tips below!

Meet Shannon, our amazing St. Louis Showroom Manager!

What is your role at lululemon?

Community Creator (a.k.a St. Louis Showroom Manager)

What is the difference between a showroom and a store?

A showroom is a "cozier" version of a lululemon store; small and intimate, and more boutique-like... it’s like stopping by a friend's home to catch up and see what’s new. We operate just like a retail store in terms of offering tons of great product, but we spend as much time out in the community as we do in the showroom, so our hours are a little funny as we are not open every day and may close early for private events and trunk shows. We do our own painting and arranging. Some may call it "kitschy", but I prefer "homey", perhaps even "endearing". The showroom atmosphere engenders such a personal guest experience that ultimately creates authentic relationships. It's so amazing!

How did you come to lululemon?

I received my first pair of Groove pantsa few years ago and fell in love with the product. After completing my Masters in Spanish Literature and realizing the academic route was not for me, I began researching companies and met MK Letchworth who came to St. Louis to open the showroom here – her energy was INCREDIBLE and her enthusiasm for lululemon, contagious. It was an instant connection; we had so much in common! I applied online for positions in New York, was contacted by lululemon and ended up finding the best fit and opportunity right here in St. Louis with the fabulous MK (now lululemon masonville assistant manager!).

Tell us about your community:

St. Louis is friendly, loyal and authentic. It is a cosmopolitan city with world-class restaurants, museums, sports teams - but all coupled with a quaint, small-town feel. In terms of health and fitness, this is a running and fitness community where yoga is really taking off!

Inside the St. Louis Showroom!

What is a typical Wednesday like for you?

No typical day really – but in general I rise early, take a cardio class or go for a run, eat breakfast, participate in a conference call, grab a coffee and head to the showroom where I hang out with friends and make new ones talking about the latest and greatest lululemon gear, fave yoga class, new restaurants, goal setting, etc., and receive new product! After work I will drop in on a yoga class (or as of November in St. Louis, run with the lululemon run club!) make dinner and spend time with family and friends.

How do you usually sweat once a day?

I love to run, spin, practice yoga and take crazy cardio classes with some of the amazing instructors we have in St. Louis.

Why do you have the best job in the world?

Because I enable people to live longer, healthier and more fun lives by being a hub of health and fitness knowledge in my community. We offer complimentary yoga and fitness classes and educate the community on super high performance gear for however they choose to sweat!

No two days are ever the same. I wear stretchy pants to work and get paid to work out and have authentic conversations with people about health, fitness and living a GREAT life. My company is constantly challenging me to create a life of possibility and never settle for mediocrity, providing me with the developmental tools and support to make that happen! And, seriously, our manifesto includes such words of wisdom like "Dance, sing, floss and travel"and has monthly challenges that include dancing the running man once a day!

What piece of advice do you have for future showroom managers?

Be yourself and have fun. Sounds simple, but you are hired into this incredible company because you are incredible, so just keep doing that thing you do. And, well, if you are not having fun every single day, then you are doing something wrong. Get out there and connect in your community - love, laugh, sweat and breath deeply every day! Honestly, just read the manifesto, it’s all there!

What makes your showroom unique?

Simple - our community makes us unique: from the educators to the guests, to the ambassadors and R&D team, to our fantastic Central West End neighborhood. There is no showroom like it!

What's your Big Hairy Audacious Goal!?

My BHAG is to bring lululemon into Spanish speaking countries, uniting my passion for the Spanish language and culture and sheer enthusiasm and desire to continue to spread the lululemon love… en español!

See the amazing opportunities at lululemon with the new showrooms opening up!

It’s been a long time since I’ve laced up my shoes to go for a run. But recently some of us from the lululemon Ala Moana store volunteered to pass out water at a local half marathon. We cheered on runners and passed out water before dawn. I was so inspired to see this massive group of runners pushing themselves so early in the morning.There were people of all ages and abilities pounding the pavement. Running, walking, smiling and laughing… we even saw one man who was running the entire half marathon backwards!

I felt the urge to get my butt into gear and start running. If all of these people could do it, so could I. But getting started can be difficult, especially when the word "run" is barely in my vocabulary. I wanted to share my plan with all of you, to get your advice and hear your experiences, and hopefully get motivated by all of the other people out there who want to start running as well.

lululemon athletica Ala Moana Run Club Coach Claire was on the other side of the race.

set a goal

First things first, set a goal. Inspired by the half marathon we volunteered at, I've decided to run a half marathon by February 2010. Setting and sharing a goal helps to keep us accountable.

start to train

Now that you know the direction you’re heading, next comes the fun part… starting to train. There are a lot of running clubs, groups and clinics in the community. If you live near a lululemon store, you've got a wealth of information at your fingertips. Many locations, like the Ala Moana store that I work at, have run clubs or clinics that you can join. If not, we can help point you in the direction, whether it's finding a safe route for you or even joining you for a run!

what to wear

Another important part of starting to run is to find the proper fitting clothes. lululemon has an extensive line of high performance and moisture-wicking run products. (If you live in a colder climate, read this blog post for more on layering your run outfit).

Finally, hang in there. I know it won’t always be fun nor easy, but if you set your mind to do something, there is nothing stopping you from finishing!

In the heart of New York City there is an inspirational man who lets nothing stop him. Matt Long was a New York City firefighter who was struck by a bus and was severely injured with broken bones and internal bleeding. He went on to complete the New York City Marathon, and most recently an Iron Man.

The lululemon athletica family is thrilled to be part of his journey. If you’re in New York or ANYWHERE close, please join the lululemon Soho store for a night of inspiration and motivation as we celebrate all things running. Get ready for the New York City Marathon! We will be spending the night with Matt and hear about his I Will Foundation.

This is an event not to be missed. The night will be magical. Wednesday, October 28th at 8pm, 481 Broadway, New York – be there!

Logan Circle's running club works their core after a long run.

There is more to improving your run performance than simply running. Strength training, rest, nutrition, and injury prevention also play a major role.

At the lululemon Logan Circle run club, we focus on core strength to improve our running. After every Monday night run club, we grab yoga mats, place them outside of the store on the sidewalk, and I guide our runners through a 15 minute intense core workout.

While the core include the abs, back, hips, and glutes, we focus on ab and back strength. When people ask about our group, I like to say that the 15 minute core workout is the part of run club that our runners love to hate! I secretly know when they complain about it, they are really telling me how much they love it, as we have quite the large group stay to complete it, and even some who come just for the ab workout. It is quite the scene on our busy street during people’s commutes home to see a group of sweaty runners holding on for an intense 15 minutes as I remind them to “embrace it” (the intensity of the workout) and remind them that they can “rest at home.”

Core work is an integral part of a runner’s routine. A regular core routine will not only help you improve your running times, but will also help you prevent injuries, as well as help you keep your form in the late miles of a race. My favourite core exercises are a series of planks, which help you improve both strength and stability. As a run coach, I recommend that my athletes incorporate some type of core routine two to three times a week into their training schedules. The athletes that do this find it easier to keep their form and quickly learn that it isn’t just about great abs, but about improving performance and giving themselves that extra edge. Need help finding a core routine that works for you? See if your local lululemon has a running club or there are many resources online, such as runnersworld.com, which has video links to various options for core training.

Above, Lori Moretti from Yatra Yoga takes our running gear for a spin. 

Conquer your head games

You've wanted to do a race and excuses are top of mind to rationalize your way out. I've heard: I'm not in shape, I am not competitive, and I don't have money.

Together, we're going conquer the head games, because this is the year you will race. I'm here to give you the inspiration, how-tos and tips to get ready for your first, fifteenth or five-hundredth race.

Find the race for you

Online magazines such as Active.com, Runner's World, Bicycling, and Triathlete are hubs for event listings and training tips.

Check the community board or website at your local lululemon store for training groups and buddies, tips, and run clubs.

Add athletes' blogs to your blog reader and check out their upcoming race schedule (see our blogroll on the right side of this page for a list of athletes' blogs).

If you’re still not sure what you want to do (a 5K vs. a half marathon or a sprint triathlon vs. an international/Olympic distance) go watch one! Not only will you be inspired, you have a chance to network, sign up for upcoming races and talk through your questions with professionals and athletes.

I cheered on local athletes and our ambassador Rachel Challis at the Oceanside Ironman 70.3 with fellow blogger Kirsten and our ambassador Beth Gerdes and realized that if I want, and start training, I can do this race next year!

There are a variety of opps to volunteer at races and race EXPOS as well, both will connect you to people also interested in the sport.

Create a goal

Perhaps your goal is a PR (personal record). Maybe it's to meet new friends in a new town. Just finishing an event is an incredible fete. Some other ideas:

• start small: a 2 mile walk is amazing. We aren't all Ironman triathletes, and that is okay
• align yourself with a charity and create a fundraising goal (Will your company sponsor you? Can you fundraise your way to the registration fee - plus some - through your contacts, friends and family?
• join a relay and make a mini time goal for your leg
• think big: as long as you train, rest, eat and condition your body and mind properly, you can be an Ironman!

Just sign up

No more excuses.

What race did you sign up for? I've started training for the Lighthouse Century Ride in San Luis Obispo County, California.

I'm off to try on the new lululemon bathing suits just delivered to the store!

Above: Elyse and her run club!

Life can be most enjoyed when you live your life with passion. As former United States Secretary of State, Condoleezza Rice said, "The most important thing you can do in life is to find a passion. When you find your passion, you'll realize that you didn't find it - it found you."

I was fortunate enough to find my passion as a quiet fourteen-year old in Northern New Jersey. From the very first moment that I stepped foot on the track, I was hooked on running and quickly became immersed in the culture. In college, I ran competitively as well, but I also found myself involved in many activities outside of running, mainly politics. I had this idea that running was just for fun and that I needed to focus on ways that I could build a career. I didn't see a way for me to find a career within the running industry.

After college, I became a political appointee with the U.S. government, and was still running and training hard, but I was very equally balanced between work, running, and my social life. Shortly after the 2007 Marine Corp Marathon, I had a running injury that sidelined me for about two months. As soon as I learned that I had to take some time off from running, I immediately panicked, but I also realized that the reason why I was so upset, was because the sport of running is my biggest passion in life.

Fast forward almost two years later, and I have built my life around running, and found a way to make a career out of the sport of running. Nearly 99% of what I do for fun and for my career revolves around running. As an educator at lululemon, my focus is running, whether it is organizing our run club, or talking to guests about my favorite run products. Now, I coach elementary school students and adults. I am able to share my passion for the sport as President of the Washington Run Club. And I am also studying for my personal training certificate, so I can further my knowledge on working with athletes.

As I write this, I also am icing my foot, as I have a stress fracture in my right metatarsal. Unlike during my injury after my '07 marathon, my life and career are now built around running. So, even though I have to take a short break from running and hit the bike and pool, I still feel very much in the game and involved in the run community, because I know that the athletes I coach need me, that the run club still needs to be organized, and that my friends and training partners will appreciate me just as much cheering from the sidelines. This injury is certainly the least devastating as of yet, because even though I would rather be running with my athletes and friends, I know that everything in my life is about running. I am my passion. And I made the decision to build my life that way.

Making a passion into your whole life is not for everyone. My challenge to all of our lululemon blog readers is to think about what you are truly passionate about and cultivate it. You will be happier and more fulfilled.

When I get excited about something, I walk a little faster, smile a little wider and sometimes eat a little less - hard to believe, I know, but you'll soon find out. I triple checked the time on my alarm this morning.

6:21 a.m.

Let's face it - not too many of us are naturally morning people. I'm a nighthawk but have grown to love my early morning rituals. Coffee in my mug, ideal temperature showers, and uninterrupted wi-fi, are at the top of my a.m. list.

Another item on the list that's got me excited lately? The sun. The incoming warm front. Beach volleyball, a pick up ultimate game, and sunrise yoga. The potential of being active outside again. I've got all I wanted out of hibernation season and I can’t wait to get out there. Even if it's just walking to my bus stop.

One of my favourite sightings as I wait for my streetcar is a pair of women speeding down the main street every morning. One always in her blue running jacket, the other always in black. I can tell they are experienced runners by their form and lack of strain in their faces. In a mere five seconds, they're out of sight. As quick as their presence was in my intersection, I always look for a glimpse of them in the morning. It's comforting.

Why? I think I secretly want to be them. Either one of them, I wouldn't mind. Their dedication so early in the morning - every morning - is remarkable. Through snow, sleet and rain I’ve seen these women run by. They're not the only dedicated runners I see in my neighbourhood, there are a good number of them. But these two are the only pair I see, enjoying each other's company as they maneuver the streets.

I am by no means what one would call a "runner", but completing my first 10K race last summer has given me hope that I could be one. Always dubbed the yogi and gymnast amongst my staff at lululemon, running was a real physical and mental challenge that I loved overcoming. I couldn’t have done it without the support of my running colleagues – I probably wouldn't have even signed up if it wasn't for them. But setting that goal (and achieving it!) together really showed what we were made of. All of us finished, and all of us are still running in some shape or form.

Perhaps my newfound morning inspiration this year is leading way to add onto my morning ritual. Half marathon anyone?