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?

By the end of the day I either feel wonderful, or terrible and still hungry because I've been pulling in the carbs by the handful to fuel my day. It always starts with my morning too. If I pack my breakfast with protein, I am set up for success. If I start my day off with a cappuccino, we're in trouble.

Whitney's Breakfast Delight

Thanks to some of your recipes, and ideas, I have been combining non-fat, nothing added, organic yogurt with organic strawberries, and a handful of walnuts for breakfast. I'm not a huge fan of plain yogurt as it's a bit sour, so I've been mixing in just a touch of manuka honey, which makes my joints feel wonderful all day. If you want a light, delicious meal, with a side of protein to start your day, try Whitney's Breakfast Delight (recipe at the bottom).

My training diary keeps me on track, and crossing off every day's workout makes the day complete!

Aside from my hunger, I have to admit, truly devoting myself to training this time around has made all the difference. Although running never, ever, feels easy to me, it feels better almost weekly. I never wake up on Sunday mornings jump out of bed and yell, "Yeah long run day, it's go time!!" Nope more like, alarm, snooze button, alarm, snooze button, alarm, growl, take the dog out, and psyche myself up for the run. I'm only up to 5 miles on the long days, not a mile more or less, and I'll happily get to 6 next week.

Adding a mile weekly is a managable pace for me. If I increased my mileage too quickly, I'd hate the training and give up. So if you're a beginning runner thinking of training for a race, take it from me, slow and steady baby. If you hate running, you'll hate it more by forcing miles into your day, so find the joy and hit the pavement!

This week’s training mileage total: 15 miles
Longest run: 5 miles with a pace of 9:30 (ahead of my pace!)
Cross training: 1 yoga class and 2 bootcamps
Wore on my long run: Run:Race Tech (throwback lululemon) and Wunder Under Crops

Whitney's Breakfast Delight:
1/2 cup of nonfat plain yogurt (no additives, no sugars, no syrups)
1/2 cup strawberries (organic, always try for organic berries, as they can tend to absorb more toxins from pesticides than other fruits)
Handful of walnuts
1/2 tsp of honey (I love manuka for it's healing properties, but any ol' honey will do, unless you like sour things)
*Throw it all in a bowl, mix it up and enjoy. Cup of green tea and you've got yourself a mean, lean, health machine of a breakfast.

Feeling like something naughty, that's actually not naughty at all?

Ciara's Magic Cacao Protein Balls:
1 1/2 cup Walnuts
Dash of Salt (sea salt is best)
8 pitted Medjool Dates
1/3 cup Cacao or unsweetened Cocoa Powder
1 tsp Vanilla Extract
2 tsp Water

Place walnuts and salt in a Food Processor and process until finely ground. Add the dates, cocoa powder, and vanilla and process until the mixture sticks together. Add water and process briefly. Scoop out, and form into mini balls and store in tupperware container for a quick protein treat throughout your day. Watch Ciara's video to see how easy these bad boys are!

Have a delectable week everyone!

P.S. Anyone follow any good healthy food blogs that could help my training (preferably vegetarian)?

The lululemon 80s dance cheer crew at the LA Marathon!

This time we've called on January Newland, an ambassador from our La Jolla store, who has ran 7 marathons, and teaches people to train for marathon races by cross training with yoga and bootcamp. Here is a training guide from January and our educators, filled with tips on what to wear, how to train efficiently, and how and why to cross train with yoga.

marathon training gear

The gear you wear for training and running a marathon is personal. Every runner that has visited our fitrooms, regardless of level of experience, has a few personal “musts” when choosing their gear. Whether you only run in shorts or running tights, tank tops, or shirts, just be sure of a few details in all of your gear: moisture wicking, seamless, and comfortable. If you plan on running 15 miles, you do not want to chafe from seams or a top that cuts into your shoulder because it is too tight.

Look for seamless tops, bottoms and socks, moisture wicking, pockets, and good shoes!

Zach and Hollis both work in our La Jolla store, and are both training for a half marathon in April, and Hollis will be running her first marathon in May! These are their favourite things to train in:

Zach’s favourites:

• Metal Vent Tech SS - Loves the lightweight feel its ultra moisture wicking capabilities.
• Run:Response Shorts - Loves the range of motion, longer length of running short, and built in briefs.
• Military Cap - Loves the wide bill that protects his face, the lightweight and very comfortable feel.

Hollis’ favourites:

• Inner Strength Tank - Loves the range of motion she gets in her arm-swing because of the cut of the top around shoulders and underarms, and the moderate support of the built in bra.
• Run:Speed Shorts - Loves the built in liner, and the comfort of the shorts.
• Compression Knee High Socks - Loves the support in circulation and warmth of her legs as she does prefer to run in shorts.

january’s running tips

January is truly a wealth of knowledge when it comes to how and when to run. She teaches runners to take it step by step, after all you had to crawl before you could walk, and you can run a marathon. These are her most important tips:

January working with Gillian on her stride and posture

• Mileage- Your body has to get used to running for a long time. Though you physically may be able to complete 26.2 miles, you can really do some damage to yourself without allowing your body to be conditioned to long distance.
• Schedule- The biggest mistake runners make is not scheduling a consistent running times. January recommends keeping a calendar of your runs, complete with mileage. Hal Higdon provides a great complimentary training guide for all levels.
• Shoes- Good shoes are just as important as your breath. Head into a running store that will watch how you step and run, and will be able to recommend the best shoes for your stride.
• Posture & Core- Keep your joints stacked from head to toe, and keep your core tight. All of your power comes from your core, especially when running, so keep it aligned and strong.
• Arm Swing- The more relaxed and efficient your arms are, the more relaxed and efficient your run will be. Keep your shoulders relaxed on down your back, and soften your hands so that you are not holding a fist and expelling energy. Keep your arms at 90 degrees, and glide them long and close to your core.

january's yoga tips

Yoga is a wonderful mental and physical preparation for any type of running. First and foremost, yoga teaches you how to control your breathing, and you will need to breathe at mile 6. It will elongate the compact and short muscles you will form from running long distance. If you truly commit to your practice, you will learn a mental clarity and focus crucial for conquering tasks as daunting as running 26.2 miles. These are January’s favourite yoga poses for runners.

Downward Facing Dog (pedal out your dog):

Wonderful stretch for warming up, and pedaling your dog by releasing one heel down, and then the other lends itself as a great calf stretch.

Runner's Lunge:

Great for your hamstrings and hips, you might not be able to make it all the way down to your elbows, but event with your chest high you will feel the benefits of this pose.

Half Splits:

Your hamstrings never hurt so good, than in this pose.

Skandasana (side lunge):

Great inner thigh, and lateral muscle stretch.

Prasarita Padottanasana (wide legged forward bend):

This pose will help to stretch and strengthen the inner and the back legs.

sign up for your race, and come stretch your sore muscles with us!

Now that you have your tips on what to wear and how to train, we invite you to join us for yoga! Every one of our locations hosts a weekly complimentary all-levels yoga class with the best instructors in your area. This is a great place to start if you've never practiced yoga, or if you are looking to take you practice to the next level.

After class we'd love to hear about your marathon training and what kind of racing station you'd love at your race. You never know who will be there passing out bananas at mile 22.

We believe. Namaste.

Alright Elle, I heard you loud and clear and have called in my friend Hollis, the Assistant Manager in La Jolla, a serious runner with countless half marathons under her belt and a full marathon on deck in June.

She is built very similarly to how you described yourself. She is 5'5, a size 4, and a C cup. She too wants things to be supportive and flattering, so I asked her to show me her favourite run outfit, particularly for a half marathon. These are a few of her favorite things and her biggest piece of advice for you Don't wear anything on the day of your race you have not already ran in and are comfortable with!

On brisk days Hollis prefers wearing an extremely lightweight long sleeve tank so that her body stays warm, but will not over heat. She currently loves the Run:Team Spirit Long Sleeve, but covets her closet full of Run:Swiftly Techs (short and long sleeve).

It is no surprise that her favourite run tank is the Run:Swiftly Racerback. This running tank is all things you asked for; long in length, lightweight, wicks your sweat really quickly, and is very flattering.

Having a full bust, Hollis' favourite bra to run in is the All Sport Bra, a cross training bra with thick straps, and tremendous support. Although Hollis typically wears a 4 in all of our tops and bras, she prefers a 6 in this bra because the straps are wide and strong.

Although you had mentioned you would be wearing shorts, Hollis prefers wearing crops, as she likes the supports they give her legs, and also for chafe prevention. She has literally been living in the Run:Team Spirit Crops, and brags about their super quick wicking abilities. This is a personal choice, so Hollis instructs to run a few long runs in shorts, as well as crops and see how you feel.

Last but not least don't forget about your feet! I myself made the mistake of running my first half marathon in big thick socks, with big thick seams, and by mile 10 and had big thick blisters! Seamless, moisture wicking socks are to die for when running long distance. Hollis and I both love the Ultimate Run Sock.

These socks are fitted, but not too tight, so they won't move around on you in full stride on mile 9. They also are built with compression around your arch for more support, so pay attention to the Left and Right markings.

Hollis and I wish you all the best with your race! Thank you for your questions Elle, we hope this helps!

Namaste, Whitney

Do you have any burning questions about the fit & function of our products? Any questions about activity specific gear? Shout em out and we'll give you the scoop!

Hollis' Favourite Run Gear:

Run: Swiftly Racerback (available in store and online)

All Sport Bra (available in store and online)

Run:Swiftly Tech SS (available in store and online)

Run:Team Spirit Crops (available in store and online)

W Ultimate Run Sock (available in store and online)

Run:Team Spirit Long Sleeve (available in store or through the Guest Education Centre 1.877.263.9300)