Whether you’re heading on vacay or out for a run – packing is a skill not easily mastered. We asked seasoned runners who have gone the distance (like, every distance) for their ‘take-it or leave-it’ run gear.

10 things to bring on your run

1. house key
Two things that suck: being robbed and getting locked out. Bring your house key.

2. money (cash or credit)
Good for emergency fluids (or recovery drinks), transit (hey, there’s nothing wrong with running as far as you can one-way and bussing it back) or making a SOS call (contrary to popular belief payphones still exist).

3. identification
You should never go anywhere without ID and your run is no exception.

4. ipod (optional)
iPhone, iTouch, iShuffle, i-can’t-remember-the-latest-gadget – whatever your tech heart desires, tunes add a little extra spring in our step and that’s music to our ears.

5. spf lip balm
Lip balm (with SPF) not only soothes lips (which can dry out after long periods of heavy breathing) but also protects your kisser from the sun. Bonus: It can also double as emergency Bodyglide for those “sticky” situations.

6. bandaids
Good for unexpected chaffing emergencies and spontaneous blisters.

7. fuel belt filled with electrolytes
Hydration is key.

8. gels
Our running guru Tess recommends one for every 45 minutes (plus one extra for good measure).

9. some dry socks (those of you blessed with a sunny climate, skip to number 10). 
We’ve been caught in one too many rainstorms to head out on a 42K run without at least an extra pair of socks. Dry feet are happy feet and happy feet mean strong finishes. ps. we have the perfect pocket to store them in!

10. bodyglide
Keep things going smoothly with a little extra help from our dear friend Bodyglide. You’ve already got 30K on your mind, you don’t need to be worrying about chaffing too.

So much stuff and no place to store it?  Check out the Stuff Your Bra Tank. 

Refueling during a marathon can be quite the challenge and isn’t always the prettiest sight. Those who manage to get more water in their mouth than on their bibs consider themselves lucky. lululemon ambassador Heather Calcote shares how she mastered fueling on the go.

marathon meals: fueling on the go

running on empty

While I was training for my marathon I experimented with quite a few different fueling strategies. Nothing ever worked the magic I hoped it would and I had a hard time stomaching “food” on the go. On race day, intense nausea joined the party around mile 14 and I knew trouble was ahead.

As a dietitian I had to admit defeat. I hadn’t properly researched how to fuel for long distance runs and it certainly got the best of me. When I started training for marathon #2, I learned the value and importance of electrolytes, glucose, hydration and the art of planning ahead.

energy burning science

The muscles and brain use glucose (a form of sugar) to function. As we exercise, they burn through what is readily available in the muscles & liver (stored as glycogen). That “hitting the wall” feeling results from the depletion of your body’s glucose storage and the need to be refueled.

finding your fuel

Carbohydrate fuel sources that work the “best” to restore glucose levels will vary depending on each athlete. Here are some of my favourites:

• Gu and gels*
• gummy chews (e.g. Clif Bar Shot Bloks)*
• snack foods (pretzels, crackers)
• high carb Snack bars (e.g. Larabar)
• sport drinks (e.g. Gatorade, Accelerade)*
• honey or agave
  *keep in mind that sport-specific products will contain electrolytes (sodium, potassium) in addition to sugar.

don’t get stuck on empty

• 60 minutes or less of exercise: you have adequate body stores of glucose to maintain activity and energy. Drink water as needed.
• 60-75 minutes of exercise: aim to take in 100-250 calories, rehydrate with water and/or sport drink*
• more than 75 minutes of exercise: take 1-2.5 sport gels (100-250+ calories) and/or 14-60oz of sport drink per hour*
  *specific caloric and fluid ounce needs differ based on athlete’s weight, endurance level, the weather and amount of time spent exercising

timing is everything

I typically take in calories every 5-6 miles (when running any longer than 90 minutes) and take water with me on every run when it’s hot out. During the winter and long runs, I drink fluids every other mile.

What works for Heather may not be your secret sauce. Use your training runs to experiment with different types of fuel, timing and amounts that work for you. Let us know what you stock in your fuel belt!

want more?

• keep your cadence: cycling and nutrition
• more marathon nutrition tips
• it’s bliss! energy ball taste test
• dietitian on the run: heather's personal blog

If you're planning on running a marathon, you're busy focusing on training. We'd like to take something off your plate so you can keep up the good work. Don't worry about the details before the race - our panel of ambassadors and other seasoned runners have you covered. Here's the plan.     

two weeks out

Begin the hydrating marathon. Be very intentional. Nearly everyone we asked suggested drinking at least three litres of water a day from this point on.

Get what you need to pack. If you're travelling to a race, we've got your packing list waiting for you. Now is a good time to make sure you have everything you need - passport included.

Commit to your outfit. By now you should know exactly how you feel in what you're running in. (You've been training in it, right?) The sooner you choose your gear for the race, the better. This includes your shoes and socks.

Keep it consistent. Now is not the time to try new workouts, new diets, new sleeping patterns - whatever. Stick with what your body is used to.

Taper down your runs. According to our resident running expert Mike, there are really no benefits to be made within two weeks of the race and your body needs to heal after months of intense training. "I cut my running back at least two weeks before the race," he says. "I like a sharp drop about a week before, but I do enough to stay sharp with short speed and tempo drills." Everyone's different. Don't avoid running - just take it easy. Thirty to 45-minute runs are a good idea.

Keep doing yoga. Give your body and mind the love they deserve. You'll enhance your stride and your hips will thank you. (We'll help. We've got complimentary classes at your local store.)

Make your playlist. Your pace can ultimately be decided by your music. Alumni ambassador Rob recommends starting with mellow paced songs to calm your nerves and saving the intense up-tempo songs for the final stretch. We've got a few suggestions.

Learn the course. Know where the hills are so you can mentally prepare. The more familiar you are with the terrain, the better.

one week out

Spend time with Mr. Sandman. Rob recommends aiming for at least seven hours a night.

Think about adding salt. Everyone's diet is different but if you typically keep your sodium intake to a minimum, consider stepping it up a bit. You'll be sweating it all out soon and your body needs the electrolytes.

Set time goals. Jenn likes to break the race into 10K intervals. She sets different goals for each. "I know I'll need more time if there are large hills, so I set goals to make up the time in other parts of the race." She writes them on her arm on race day. Other people laminate cards or make wristbands.

Keep moving. Listen to your body and the keep up the light running and yoga.   

Picture your success. Rebecca is always visualizing her runs. "I can feel myself doing the race: the starting line, the gun - everything. I tell myself I'm strong and fast and I picture seeing my personal best on my watch."

Plan a celebration. You'll deserve something fabulous when the race is behind you. Call the people you love. Make reservations. Pick an outfit.

Keep drinking water. We can't say it enough.

Keep sleeping. It's especially important to get a good rest two nights before the race. Douse your pillow in lavender essential oils if that's what it takes.

Start packing your bags. It's really happening!

the day before

Keep calm. It's all very exciting (almost nerve-racking, in fact) so do everything you can to stay collected. If you catch yourself losing it, just take a few deep breaths. You're almost there!

Stay hydrated. If you've been doing your job, your body has been perfectly hydrated for a weeks. Bravo. (Remember your electrolytes too. How you choose to get them is up to you.)

Do nothing. Today is the day to get your sloth on, according to our panel. Stay in your sweats and don't exert yourself. (If you have serious butterflies, Rob suggests doing a quick jog and a thorough stretch. Just take it easy.)  

Prep your outfit. Lay out your gear, pin your bib on your race belt and try it on to see how it feels.

Charge your batteries. You want your tunes and heart rate monitor to keep up with you for the whole race.

Connect with your cheering squad. You won't have your phone with you so make sure to decide on a meeting spot in advance. Carla suggests you find out where they're planning to cheer you on so you know when to wipe your brow and smile for the camera.

Get some sleep. OK, so most of the people we spoke with said it's nearly impossible to sleep well the night before. Do the best you can. Try not to think about the race too much. (You've been visualizing your amazing race. You'll do great. Just breathe.) 

Eat well. Our jury is out on the whole carb loading thing. Your body needs carbohydrates but not five servings of pasta. Don't do anything too out of the ordinary and don't eat anything too high in fibre. You've been warned.

race day

Give yourself time. Three hours should be plenty of time to fully wake up, get ready and mentally prepare.

Run a bath. Mike has a hot one as soon as he wakes up to warm up his muscles. (It's also a good anxiety reliever.)

Fuel thyself. Katie reminds everyone to eat a balanced meal of proteins, fats and carbs two hours before the race. Remember, eat things you're familiar with - nothing out of the ordinary. (Again, watch the fibre intake.)

Don't overdress. Disposable layers are great to keep warm before you hit the pavement but as for your race outfit, don't overdo it. You'll be warm within the first five minutes. Being too hot can have an adverse effect on your heart rate, fatigue, and ultimately, your results.

Get warm. Think of a car starting up in the cold. It doesn't happen. Please don't cut your warm-up short. The rule of thumb? The shorter the race, the longer the warm-up. Runner's World has a great article on the subject.

Avoid the starting line frenzy. Mike says save the hooting and hollering for the end - you need that energy. We agree.

Have fun! Your hard work is about to pay off. Remember to enjoy yourself in the midst of it all.

Celebrate your achievement. Aren't you glad you made those reservations? You're welcome.

want more?

• Still looking for a race? Here are some of our favourite marathons.
• Packing soon? We thought of everything you need for your race.
• Got tight hamstrings? You're not alone. Our yogi expert has some advice.
• Looking for nutrition tips? You asked. Our ambassador Ainslie answered.
• Need some inspiration? Read about Jen's experience at the NYC Marathon.

There you have it. Do you have anything to add? Share your advice, bookmark this page and check back as your race approaches. We'll see you soon!

There's nothing like a hot yoga class.

If you've been, you know what we're talking about. It seems a little intimidating but it's the perfect choice for beginners and experts alike. We paneled our experts on your behalf and asked our guests on Facebook. Here are some must-knows for the sweaty and rejuvenating experience ahead. (Many yogis had similar suggestions so we know they're good. We expect you may have a few tips of your own to add.)

your gear

"Wear tighter fitting, breathable clothing. Baggy clothes will get heavy and uncomfortable. Guys , go shirtless." – Matt, Joe, Colin and Niamh

"Wear a headband. If you don’t need to worry about brushing the hair out of your eyes, you can focus more on your poses." - Carolyn

"Take your mat, a towel, and water. You’re going to sweat it out, so replenishing your fluids is important. If you’re a heavy sweater, bring two towels – one for your mat and one for you. Sound like a lot of baggage? Most studios provide mats and water for a small fee." – Sarah-Kate

before class

"Hydrate well in advance. I find that I feel the best when I've had plenty of water the day before I hit the studio. - Andrea

"Rinse your hair and face. No one wants goopy hair product (or make-up) running down their face. - Joe

"Eat a snack an hour before class and keep yourself hydrated. A piece of fruit can help keep your energy up during class without weighing you down and drinking plenty of water beforehand can prevent that gurgly feeling in your stomach during the class." – Carolyn, Joe, and Lina

"Take a buddy. You’ll be more motivated to go and have more fun during class if you have a friend there to support you." - Margaret

during class

"Position yourself near the door. It tends to be a little cooler." - Joe

"Breathe deeply. Deeper breathing equals stronger poses."  - Matt

"Try not to fidget. It's easy to get distracted but your class will be way more rewarding if you focus on your breathing and not that sweat bead tickling its way down your neck." - Margaret and Elissa

"Listen to your body– it will tell you what it needs. It's normal to feel a little dizzy. Anytime you start to get the spins (or feel a wave of nausea), lie down on your mat." – Jenna and Lina

"Go easy. A hot class is similar to a marathon - it's a big endeavour and you'll want to pace yourself." - Sarah-Kate

after class

"Give yourself time after class to enjoy your much-deserved shower. Nothing is better after a hot class than a lukewarm shower with Dr. Bronner's peppermint soap. It's the ultimate in refreshment." - Elissa

"Refuel. Everyone has their post-class ritual. Mine is coconut water. It replenishes fluids and electrolytes." - Alana

Thank you Pat for the great outtakes from the shoot!

tips from our guests

Sibina recommends taking small sips of water instead of big gulps. She adds Emergen-C to her water to get her vitamins and electrolytes without the added sugar.

Alexandra reminds everyone that classes are often taught at mixed levels so it’s important to not expect yourself to do advanced postures right off the bat. “It took me a while of feeling less capable until I had this realization. Love it!”

Kristina’s words really resonated. “Keep your focus inward and remember yoga is about personal growth and not trying to do the pose the same way your neighbor can. You may never touch your toes but you may get closer and know that is enough.”

Jen recommends getting in the room at least five minutes early to get used to breathing in the heat and humidity.

Rachel says to leave your ego at the door. “Be compassionate with yourself and don’t try to be a hero.”

And finally, our favourite tip from Gus.

“Definitely put a towel under your back. I made the mistake of not having a towel in my sweaty hot yoga class and the suction of my lower back and the mat created a super loud and natural sounding fart noise. I'm known as the farter now in class I'm sure. ha ha.”

want more?

• Learn more about yoga in general on our Yoga 101 page.
• Check out our latest hot yoga offerings for women. We've got all
• Join the coconut water discussion. The blog's got people talking.
• Get all our guests' tips from our Facebook post.

If you're sitting on the fence, just go to a class! (Do one thing each day that scares you, right?)  You'll leave feeling challenged and energized. Who doesn't need that?

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?

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