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

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

Rebecca loves them because they have 4-way stretch... see?

Sarah loves all of her Cool Racerbacks because they're great for layering and this makes choosing between all of our colours a little easier.

Milo loves that her shoulders have tons of room to move and the design is good for hiding sports bra straps.

Stephanie loves her tank because it stays in place, even during crow pose.

We even have Special Edition Cool Racerbacks. They have all the same great design features as our normal tanks, but with a little something extra. This one has ruching on the shoulder straps.

Last but not least, Laurel loves her Cool Racerback because it's lightweight and comes in bright colours!

Why do you love your Cool Racerback?

xoxo
Rebecca

Why we made the Cool Racerbacks:

• Ultimate basic tank for all activities and snug fit that won't flip up during inversions
• Made with 4-way stretch luon light - lightweight and breathable
• Snug fit makes it great for layering and long length so the tall girls can wear it too
• Wear with the Flow Y Bra II for no visible bra straps
• Flat seamed for chafe resistance & comfort

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!

I’ll admit it looks silly, but pool running is one of the best forms of cross training for runners. It has the many cardio boosting benefits of normal running but the water creates a low-impact environment so there’s less chance for injury.

Injury is possibly the most dreaded word in the running world and the constant strain from your feet pounding the pavement definitely increases the risk. The good news is water workouts can be done in place of running as injury prevention.

With any new running program a few minor aches and pains are to be expected. If those aches and pains become more frequent listen to your body. Instead of pushing to the breaking point, opt for a day in the pool. You don’t have to sacrifice your body’s well being to have a great workout!

What you need:

• a pool
• a flotation device (optional but great for beginners)
• a timing watch
• a positive attitude (especially if you’re rehabbing an injury)

Holly has suffered a stress fracture and she is using pool running to stay fit while her injury heals.

To begin, place a flotation device tightly around your waist (you can rent these from your pool). This will help you stay upright so you can focus on your form instead of trying to stay afloat.

In the pool, running mechanics are very similar to normal running except you will be moving a lot slower. Your knee drive should be similar to normal running and the front foot should “land” in front of the body. Your trail leg will need to be actively pulled forward because of the water resistance.

Keep your body upright, remember you are running not swimming. Your hands should form relaxed fists so you don’t cup the water and bend your arms to roughly 90 degrees.

Choosing to crosstrain can feel like torture for some runners. The guilt of taking a day off the track seems counterproductive but in the long run (no pun intended) choosing recovery is the best way to stay injury free!

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.

Everyone knows hill training is extremely challenging. These seemingly harmless inclines will test your limits and leave you begging for mercy. Just when you thought you had nothing left you’ll find yourself trekking up the same hill again and again.

so why do it?

There is a method behind this hill madness. Hill training will help you become a faster, stronger runner and will teach your body to handle that nasty lactic acid much more efficiently. Somehow after a long, grueling hill workout no run will ever seem quite as challenging.

Add hills once a week to improve your running! It's also a great way to add variety to your training program. I can personally guarantee you that boredom is not the first thing that comes to mind during a hill workout.

Choose your weapon (aka workout) below and as always make sure you're well warmed-up.

the speed demon

Choose a hill and run at 75-90% of your max speed for 15-20 seconds. When you reach the top turn around and walk back down. Repeat 10 times.

the knee knacker

Start off with high-knees for 15-seconds, continue with easy running for 10 seconds and follow up with a hard effort at 70-80% of your max speed for 15-seconds. Walk/jog down the hill and repeat 10 times.

good ol’ max threshold

Choose a hill and run at 65-80% of your max speed for 45-60 seconds, when you reach the top, jog down very slowly while trying to limit the time spent walking. Repeat 10 times.

the stomach turner

Choose a semi-gradual incline that will take about 90 seconds to run at 60-75% of your max speed. When you reach the top turn around and jog back down. DO NOT STOP! Continue for 20-minutes.

The feeling once you reach the summit will be one of exhilaration, it may also feel a little like puke, but you did it. Pushing yourself past your upper limits is what makes you a runner. Keep it up and enjoy the run!

Rebecca is a part-time educator at lululemon Robson. Check out their Facebook page for more of her articles. She competes in track and field, specializing in the 800-metres, and has a background in kinesiology and broadcast journalism.