No matter how hard we try to trick ourselves into brighter, longer days there is no denying that the mornings and evenings are getting darker. Since low-light scenarios pose safety concerns for runners, we asked Queen St West ambassador, Heather Gardner, for five tips for keeping safe when running at dusk and dawn.

1. always carry a cell phone and identification

This tip is number one no matter what time of year you run. Always keep your cell phone and driver's license on you while out running. Whether you need the help or a fellow runner does, knowing you can make the call brings peace of mind and keeps you safe. Consider adding an ICE (In Case of Emergency) contact to your phonebook. That way if something does go wrong a stranger will know who to call for you.

2. choose a well-lit route

Run in areas that are well lit and always bustling with other runners. This means saving those reclusive, isolated routes for daylight, and sticking to the main streets when it’s dark. Also, consider rocking a head lamp. It's perfect for mid run dance parties but also great so that other traffic on the road or sidewalks will see you. You'll also be able to better identify uneven surfaces (hey, sometimes even the best of us get tripped up).

3. be seen

There’s more to putting together a great run outfit than just simply something that matches. Wear colours that will let cyclists, drivers and even other runners and pedestrians know you’re there. Whites, yellows and even shades of orange will have you being seen. Lots of run gear has reflectivity built right in so be strategic about how you’re layering it. Make sure  reflective taping remains visible. You can also consider adding your own reflective strips. When it comes to staying safe, the more the better.

4. keep it close to home

Running at dawn or dusk is not the time to try a new route. Rather than a big 10km route, why not do a double 5km? Stick close to home should you need or want to stop. This also ensures that you’re familiar with the neighbourhood and every crack and corner on your route.

5. join a group!

As they say, there's strength (and motivation and fun) in numbers so if you’re happy running as part of a group, it’s definitely safest (need a group? Check in with your local lululemon store). If a group just ain’t your thang…let a few people know that you’re heading out, the estimated duration of your run and where you're going.

6. unplug

Though some of us rely on blaring tunes to keep us distracted from the burning in our quads, if you're running alone in the dark it's a good idea to leave your headphones at home.  Another option if you can't run without music is to have it playing out loud, instead of wearing earbuds (though you'll need to be okay with your guilty pleasure playlist being shared with the world). Either way, being in tune with your surroundings is key. *Special thanks to our guests on Facebook for suggesting this additional safety tip!

Stay safe out there runners! Any other tricks for running safely in low-light?

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

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!

We are more aware of our water requirements on hot summer days but it's equally as important to be well hydrated all day everyday. If you’re out of practice with a water drinking ritual carry a reusable water bottle around as your best defense against dehydration. Headaches, minor fatigue, cramps, muscle spasms and even hunger can be dehydration in disguise. If you begin to listen to these thirst signals beyond a parched mouth you will stay properly hydrated and feel great during your workouts!

So what’s the solution to staying hydrated? Develop a water ritual!

Every runner, whether they realize it or not, has a water ritual to prevent dehydration.

• The water addict: an obsessive water drinker in perpetual fear of dehydration.
• The sports drink junkie, who will only drink fluid if it’s flavored and contains electrolytes.
• The camel, the runner who chugs all their water in one go and trains off the reserves.
• The borrower, generally not a crowd favorite, the one who swears they’re not thirsty but after workout you find them sneaking your supply.
• The bottle princess: the one who will only drink water if it’s filtered and prepackaged.

Which one are you?

View running clothing:

• Run: Swiftly Racerback
• Run: Swiftly Tech Long Sleeve
• Run: Hustle Crop

you asked

I am 63, and I started running about a year ago. I am committed to running a half marathon in December 2010. I can run 3 miles, no problem. At the end of 3 miles I am physically ready to stop. How do I stretch myself to run further and build my distance? - Karen

a runner responds

Karen,
I would suggest that you to add walking breaks to your runs. The key to building running endurance is to build gradually. Instead of just running your usual 3 miles, try a 2 minute run followed with 1 minute of walking. Just by adding the walk break, your body should easily break past that 3 mile barrier no problem. Distance, not speed, is what your training goal needs to be at this point, especially if you’ve got a half-marathon on the horizon. Continue experimenting with run/walk intervals, with your walk breaks decreasing gradually and your run intervals increasing gradually – then see where your body feels the most comfortable! I know a lot of speedy runners who still stand by their 10 and 1s. Also, be sure that you are fueling every 30 minutes or so once you start running more than 3 miles.

Ainslie

you asked

I run all the time but I always find that I can never run more than 2-3 minutes without feeling like I’m ready to die. My legs are jiggly, and so are my calves, despite the fact that I try to run every other day. How often should I run, and for how long, in order to build definition in my legs? Is there something wrong with me if I can’t run for more than 2 minutes? - Tiffanie

a runner responds

Tiffanie,
My advice is this: stop running to the point of where you feel like you’re going to die! Run 30 seconds, walk 2 minutes. Run another 30 seconds, walk 2 minutes. Try this for 30 minutes. Do this 3 or 4 times, and then try running for 45 seconds and walking 2 minutes. Do this 3 or 4 times, then try running for 1 minute then walking for 2. See the pattern? The key is to build slowly and gradually. Don’t just head out the door and run until you cannot run anymore – this is the surefire to become discouraged, and also injured. The definition will come. Make sure your diet is in order – this is huge, both for your body composition and also your performance. Add in a little weight training (think squats, lunges, Bulgarian squats, step ups), and you are on your way to a sculpted lower body!

Ainslie

you asked

I enjoy running, however I do have asthma that is under control. I find that when I start running longer than 3-4 min my chest is tight, breathing gets rough and I have to start walking. What can I do to get past this point, to run for 10 min!?!- Sadie

a runner responds

Sadie,
If you say that your asthma is under control but in the next sentence tell me that your chest is tight and your breathing gets rough, then your asthma is not under control. Talk to your doctor about it, and add walk breaks to your running program. Start doing 1 & 1s or 2 & 1s (run to walk ratio, in minutes), and see if that helps you. Good luck!

Ainslie

Ainslie is the first run expert featured in our Ask a Runner series. Check out her website to get to know her better.

Upcoming run posts from Ainslie:

- What to do about chafing – May 21
- Nutrition tips for runners – May 24
- Marathon training – May 26
- What kind of running shoes to wear – May 27
- How to stay motivated – May 28

"In 40 years I'll think back to when I could sprint and wish I had enjoyed it more"

Man oh man am I a pain in the ass sometimes when I’m working out with my trainer. I often have to remind myself I’m paying her for the torture I’m enduring. There’s a point in my workout when my mind becomes my biggest enemy and I just want to quit. This looks/sounds like – groaning, crazy faces, sly glances at the clock to see how much time I have left, really slow transition from one exercise to another, bringing up exciting news to stall the next set of reps…

The other day I decided to shift out of this. I was running sprints on the treadmill, wishing it was all over, wondering why it’s always gotta be so hard (sometimes I forget that trainers make workouts harder as you get stronger, I’m dumb like that) and decided to put an end to my self-induced misery.

So this is what I did. I made a choice to shift how I was looking at things.

I started thinking about how AMAZING it was that I could run as fast as I was running. I thought about how in 40 years when I’m 72 I’ll think back to the days when I could sprint and wish that I had enjoyed it more. I thought about how proud I should be for caring enough to work this bod of mine as much as I do. And I raaaaaan. I was tall, I was strong and I had a smile on my face. I was grateful.

When I hopped off of that treadmill sweaty and feeling like a million bucks, an older woman on the bike behind me said “Wow, that was incredible. Good work!” And I agreed.

One small victory friends, but big impact. Sometimes it just kills me to realize how much power I have over myself.

-Chloe

Chloe is Head of Leadership development at lululemon. She's passionate about people taking on life and making choices in line with their goals. Read more from her and leave a comment on her blog here.

My headphones are on, Cool Racerback is ready to wick my sweat, both running shoes are secure, and my eyes are looking at the trail in front of me. After checking all my excuses at the door, I just embarked on my first official run of spring. Yes, one full month after the Mother Earth has declared it spring time, I lace my sneakers and hit the pavement.

I have called myself a ‘funner’, fake runner, for a few years now because my running techniques are unique and it looks like I am running really fast in a stationary position while barely inching forward; envision running a treadmill but on land! But no matter how much I curse before I go or how much I want to take a detour to the ice cream shop, I keep on trucking along.

Yesterday, I decided to fully ditch the ‘funner’ title. Out there running along the seawall, along other runners, joggers and walkers I realized that by giving myself this title I put up a road block on my own running goals. Whether or not I am fast, I am still a runner. I will give you the runners club nod as I pass you on the trail, I will hold my head up and make mini goals to push my body a little further and when someone asks me, ‘why do you run?’ my answer will be the same answer as what I put on my first registered run form, “I run because I can.”

I am a runner. Can’t wait to see you at the finish line.

View running gear:

• Ta Ta Tamer
• Run: Swiftly Racerback
• Run: Speed Short

what is 'ask a runner'?

Ask a Runner will be a recurring feature on lululemon.com featuring great runners from communities all over the world. They’ll be sharing their knowledge, education, and years of experience to answer all of your run-related questions.

meet our first runner: ainslie!

Ainslie and Hudson running on the North Shore.

• I am a personal trainer on the North Shore, owner and head trainer of t3 training
• Along with being a certified strength & conditioning specialist (CSCS, NSCA), I am also a certified Level 1 CrossFit Coach as well as a CrossFit athlete
• I've competed in running races ranging from 5km to 50km, both on the trail and on the road
• I'm a three-time Ironman competitor
• My favourite place to run: Baden Powell trail in North Vancouver with Hudson the Husky
• My favourite post-run fuel: americano and a bag of salt & vinegar chips

how to ask ainslie a question

Share your run-related question for Ainslie as a comment below and she'll answer a handful of questions a few weeks from now. No question is too big or small, so ask away and and stay tuned!

View running gear:

• Run: Willpower Hoodie
• Run: Speed Skirt
• Run: Dash

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!

It was the Police Half-Marathon in Winnipeg, 2007. I was nervous. I had never run 13.1 miles before and I didn't know if I could do it. When the gun went off at the start of the race, I pressed play on my iPod, and started running. Swept up in the excitement of my first race, I didn't realize until after a half mile that my carefully crafted playlist of Spice Girls, Massive Attack and the Village People was not playing. Instead, The Tipping Point by Malcolm Gladwell, the audiobook I was listening to on my commute to and from work, was coming through my earbuds.

About to hit the pavement with audio books.

As I ran along the course, I considered struggling to free my iPod to change to my race playlist, but discarded the idea as the narrative drew me in. It didn't take me long to realize the benefits of running to a book instead of a beat.

I was running the pace my body wanted me to run, instead of my knee jerk reaction to running with the music. Audiobooks are not so loud that they drown out the sounds of the runners around you, the cars driving by you. And somehow, listening to an audiobook makes my runs seem shorter than they actually are. It felt like I was only running for an hour - not an hour and fifty-five minutes - during that race.

While training for my first full marathon, I read eight audiobooks. Each one I associate with a different part of my training. Jack: Straight from the Gut, for example, was the book I read during the bulk of my hill training. Jack Welch wrote of his determination to succeed at General Electric, and I was inspired by his determination – and used it to fuel myself up the hill. The Lorax by Dr. Suess, at 15 minutes and 30 seconds in length, took me through warm-ups with a smile on my face. Below is an outline of the kind of workouts I do to audiobooks.

Which reminds me - I have a 45-minute easy run right now, and A New Earthby Eckhart Tolle is calling my name.

five reasons to run to audiobook

1. You run to your own beat, you are more in tune with your body

2. Self-development! Bettering your body AND bettering your mind.

3. Maximize free-time - I'm busy, and I love to read, but I don't always have time to.

4. Focus - I'm less likely to psych myself out of a run. Focusing on the book doesn't allow those "I'm tired" thoughts to cross my mind!

5. Safety - you can still hear what is going on around you.

some of my favourite books to run with

Jack: Straight From the Gut by Jack Welch - Hill training. Determination is required to get through your hill training, and Jack has determination in spades.

The Goal by Eliyahu Goldratt - Long story for long runs.

Crucial Conversations and Crucial Confrontations by Kerry Patterson – While Kerry gives you the tools to have crucial conversations and confrontations, you can work out any superlative anger or frustration thinking about those conversations causes in speed workouts.

Blink and The Tipping Point by Malcolm Gladwell – Great race books – full of interesting facts and fascinating theories, keeps you just distracted enough, but not too much!

Lorax by Dr. Suess – For warm-ups and fuzzy feelings (my brother used to read this book to me when I was a kid)

What book would be great to listen to?

My First 100 Marathons: 2, 620 Miles with an Obsessive Runner By: Jeff Horowitz

As someone who has an extensive library of running books, I was happy to add My First 100 Marathons to my collection. Horowitz takes the reader on his journey from newbie runner to experienced marathoner. Each recounting of his races tells of lessons learned through both triumphs and disappointments, and how the experience of every one of his marathons has enriched his life.

Each chapter begins with running tips, which includes advice for trail running, injury prevention, race recovery, form drills, and beyond. The book reads like a novel, but is packed with valuable information for both the novice and elite runner. Further, this book is filled with inspiring words that make you itch to lace up your running shoes and head out the door more and more with each turn of the page.

Horowitz lives, runs, writes, and coaches in Washington, DC. I have been fortunate enough to get to know Jeff, and I now count him as an important mentor and friend. He has also worked directly with our lululemon Logan Circle run club! For more information about Jeff Horowitz’s book, check out www.runtothefinishline.com