One of the best things about beginning a training regimen again is the way we feel after a great sweat session. It feels incredible to get out on the roads and trails after a few months off.

So WHY is it so hard to get motivated sometimes?! You know you're going to feel good, yet the inner struggle to get out from under the covers is mighty. Don't beat yourself up: even the most diehard runners have days where they struggle to get out the door.

We have good news: there is a way to motivate yourself that is good for both your body and your inner procrastinator. That's right...

YOU GET TO BUY NEW SHOES.

Who doesn't love fresh kicks? They look good, they feel good, and they put a spring in your step. The only tricky part is finding the pair for you. It really is worth taking the time to know your feet and find a store that specializes in running shoes so you get fitted with the right kicks - getting the correct pair for your feet will prevent injuries and provide optimal performance. In the spirit of training season beginning with a bang, I decided to wander around the office and ask my running buddies what shoes they love.

carlson, men's product storyteller

what is your shoe of choice? New Balance Minimus

how often do you run? I run frequently. (Editor's Note: Carlson is being modest. He is a running and cycling machine).

describe your feet: I have medium arches and a neutral foot.

why do you love these shoes? I prefer running in a minimal shoe. I like these because they promote a forefoot strike.

laura, photo & video producer

what is your shoe of choice? Nike Free Run 3.0

how often do you run? I run frequently - I wear these when I run up to 5 or 6 kilometres. For longer runs I use more structured shoes.

describe your feet: I have medium arches and I mildly pronate. Nothing too crazy.

why do you love these shoes? I like the minimal feel of these - they are super comfortable. They are definitely ideal for shorter runs.

rob, ambassador program specialist

what is your shoe of choice? Saucony Kinvara 3

how often do you run? Often (you might recognize these feet - Rob was our trainer for the SeaWheeze last year!) although right now I am injured - I rolled my right ankle playing dodgeball, hence me keeping my feet elevated. I hope to be back on the road ASAP.

describe your feet: I have medium arches and a neutral strike.

why do you love these shoes? They are very lightweight and promote a forefoot strike. They are my main shoe for training.

laura, senior vice president of brand

what is your shoe of choice? Nike Lunar Eclipse 2

how often do you run? I use these both for running and long walks.

describe your feet: I have narrow feet, medium arches and slightly pronate.

why do you love these shoes? These shoes are extremely comfortable. I have had lots of issues previously - a stress fracture, shin splints - and these shoes have given me zero problems. I love them!

matt, international operations specialist

what is your shoe of choice? Newton MV2

how often do you run? I am just getting back into running after some time off - I plan on doing two half marathons this year!

describe your feet: I have medium arches and narrow feet.

why do you love these shoes? Newtons are designed to promote a forefoot strike. These ones are designed with a more minimal structure.

You tell us - what shoes do you love to train in and wear on race day? Do you mix it up or are you loyal to the same pair time after time? We'd love to hear your thoughts...in the meantime, happy shopping!

the races we'd love to run

Head for the sun

Who needs an excuse to play in the sun and surf? Say aloha to Kauai or celebrate your personal best in the City of Angels. If you’re feeling really adventurous, head to Brazil and reward yourself with a post-race bikini. (At least you know it will fit in your suitcase.)

Kauai Marathon, Kauai, Hawaii, September 4, 2011

Honda LA Marathon, Los Angeles, California, March 20, 2011

Rio de Janeiro Marathon, Rio de Janeiro, Brazil, July 17, 2011 (date not confirmed yet)

Come to Canada

Run with us in the land where lululemon started. Whether you hit the pavement in Vancouver, Ottawa, Toronto or Quebec City, you can expect water station high-fives from local lululemon staff.

BMO Vancouver Marathon, Vancouver, British Columbia, May 1, 2011

Ottawa Marathon, Ottawa, Ontario, May 28-29, 2011

Scotiabank Toronto Waterfront Marathon, Toronto, Ontario, October 16, 2011

SSQ Quebec City Marathon, Quebec City, Quebec August 28, 2011

Tour the USA

Chicago, San Francisco and NYC are all great. Why not try something new? Soak in the beauty of the Oregon Coast, keep it weird in Austin, get lucky in Vegas or sip a glass of vino in Wine Country – after the race, of course.

Newport Marathon, Newport, Oregon, June 4, 2011

LIVESTRONG Austin Marathon, Austin, Texas, February 20, 2011

Rock 'n' Roll Las Vegas Marathon, Las Vegas, Nevada, December 4, 2011

Wineglass Marathon, Finger Lakes Wine Country, New York, October 2, 2011

Don't limit yourself to your neighbourhood marathon.

Hop across the pond

Collect stamps in your passport and clock some miles on foreign soil. There are lots to choose from. Whether you choose Stockholm, Rome, Prague, Paris or another fabulous race that's not listed, you're bound to have the adventure of a lifetime. 

Asics Stockholm Marathon, Stockholm, Sweden, May 28, 2011

Maratona di Roma, Rome, Italy, March 20, 2011

Prague International Marathon, Prague, Czech Republic, May 8, 2011

Marathon de Paris, Paris, France, April 10, 2011

start training! do it now! do it now! do it now!

• Ready to start training? Here's a short guide to get you started: want to run a marathon?
• Need some tunes? Rock one of these playlists.
• Wondering what shoes to wear? Ask a Runner: what kind of shoes?
• Want to cross train? Read this: how to cross train
• Need some yoga? Find a local lululemon location and join us for a complimentary class! Store locator

Where will you run this year? Let us know, we just might be there to cheer you on or run alongside you!

Look for lululemon at the next marathon or run event you go to. We'll be there supporting you, in more ways than one!

View some training gear:

• Run: Speed Short
• Cool Racerback
• Hustle Jacket

My medal, so proud of it hanging over the San Diego skyline.

One of our ambassadors gave me a race day tip that I will carry with me on every run here on out. He told me to take each mile one at a time, and race yourself mile to mile. Bring a watch and time each mile so you have an idea of your pace by the end. That I did and in timing myself mile to mile, I suddenly wasn't running 13.1 miles, I was running just 1.

Seamless socks, chocolate agave slow burning energy goo, saved my race and my medal is the proof.

I really was happy as a clam to be running this morning. One guest last week told me to smile at every kid cheering along the road and this would pick me up. Totally right, thank you for the tip Kat. I literally found a smile at every mile. The runners around me had become my allies in battle in my mind...At least until mile 9.

Smile like you mean it!

Fresh off mile 8, a looped part of the course where you ran past the runners ahead of and then behind you. I ran past my husband who was a couple minutes ahead of me and I was so happy to see him I found a little more bounce in my step. Then I looked up and noticed a guy in front of me wearing a terrible maroon and yellow shirt that read the words, "Fight On."

My husband Alex, signed up for the race last minute so I would not be running it alone! Amazing huh? Yeah, his training was the carb load pasta dinner the night before...

Now, if you're not a University of California at Los Angeles or University of Southern California alumni, this may mean nothing to you. But being a UCLA alum, and always a Bruin, my blood boiled in reading this. For you Canadians, I guess you could compare this to reading a shirt that said "American Hockey is amazing, so bite me Eh!". Or something like that, I know lame analogy.

Bruin blood runs through these guns.

I have nothing personally against that guy wearing the shirt, it's just in my blood to be upset in seeing these colours and passion for USC. I faced a choice, I could keep my pace, and continue to read the shirt that was clearly affecting my race, or I could speed up and pass the Trojan. So I sped up, passed him, and completed the mile at 9 minutes and 45 seconds. I didn't see him again, but definitely thought about him later in the day.

Almost at the hill!

Coming to mile 11 I knew I had two miles of a hill left. Having calculated my pace in my head, I knew I was a good 6 minutes or so ahead of time so I gave myself 1 minute to walk and mentally prepare for the hill. I made it to the top, and almost asked the crowd on the sidelines if I was actually moving because it didn't feel like it.

I thought I had caught up to the minutes I had banked, so I decided to sprint the last 1/4 mile of the race. My softball coach from UCLA, Sue Enquist, a woman you should definitely Google ran through my head at this moment. When we would run wind sprints and gassers after practice she would always, scream, "Run through the line! Not to it!!" This is a lesson that's translated to much of my life, and in this particular moment came in quite handy.

Literally sprinting through the finish line!

I crossed the finish line, and my time read 2 hours and 17 minutes on the race clock, and I was crushed. My goal time was 2 hours and 15 minutes. My legs were tired of holding me up so I didn't want to wait for them to post my official time.

Later that day, soaking my toes in epsom salt, I suddenly felt proud of myself. I ran and I ran well and that felt better than my time. My husband found online that our official times had been posted, and to my surprise he started to laugh. He said, "So they posted the race times... Your official time, wait for it... 2 hours 14 minutes and 45 seconds!"

Standing strong and ready for brunch.

I made my goal time and it felt amazing. Suddenly I thought of Coach who made me sprint through the finish, and you guessed it, my good friend from USC who I had to pass and thus shed 15 seconds off mile 9. Thanks to him and Coach I ran the race as a Bruin, and achieved my goal time, so fight on I guess!

This entire experience has been amazing, and I really want to thank those of you who kindly lent me your running tips, and compassionate encouragement. I really did feel like I ran with a team on Sunday, so thank you from the bottom of my heart. Until next time, namaste.

Sweaty and happy after a 12k run around Vancouver!

We created and shared our goals with each other, we woke up every morning at 6am to run 6 miles, got our butts kicked with circuit training, and found our OMs with yoga all week long. What I really realized at the end of this week, besides the fact that I am beyond lucky to work with and know these rock stars, they are the running group I have needed all along.

We always remembered to celebrate our workouts together!

As some of you may have noticed by following this blog series, I kind of have a story about myself that I am not a good runner. Along the way you all have been so inspiring and have been my peers that held me accountable to my training and have helped me to realize that there is no such thing as a bad runner. In my long runs I have honestly thought of all of your encouragement and have never second guessed my strength or ability.

These friends are going in the gel pocket of my Run:Empower Crops on Sunday for sure...

It wasn't until I signed myself up for a 12k run with the ambassadors on Wednesday morning that my fear of being a bad runner resurfaced. Needless to say lacing my sneakers up and sizing up the crowd at 6:15am I felt a bit uncomfortable and wondering if I had made the wrong decision. But, I swallowed my fear, which was actually just a huge moment of ego that did not want to be embarrassed, and hit the pavement with the most ridiculously fit running group I have ever seen.

Flexing our muscles after our run, can you find me in tang light?

I was indeed the slowest runner in the pack. My running time was even beaten by a fellow lululemon lady who is pregnant, and rocking it! But, as soon as my feet hit the ground running, I realized that the group around me was empowering me and not turning around to point at the slow girl in the back of the bus. At the end the only thing that mattered was that I shared a beautiful run with wonderful people, and we were united by our joy of movement and not our speeds. A lesson I will definitely take with me on race day this Sunday.

On August 15 I will run the America's Finest City half marathon without a single negative thought, and will finish in 2 hours and 15 minutes.

Can't wait to feel the energy of our ambassadors and all of you on Sunday! Namaste.

P.S. Do you have any race day tips for tomorrow's big race?

what is the lululemon ambassador program?

The lululemon ambassador program is extended to unique individuals in our store communities who embody the lululemon lifestyle and live our culture. Learn more about the ambassador program here.

Ambassadors yoga-ing at this week's first ever Ambassador Summit!

what's an elite ambassador?

Our elite ambassadors are our international rock stars, athletes of an elite level (think Olympians) that choose to train and/or compete in our fantastic product because it is the best in the world. Further to that, they are members of our lululemon family. Learn more about elite ambassadors here.

so, what's appreciation week about?

We'll be sharing profiles, stories and more to highlight as many of our amazing ambassadors as we can. Stay tuned to our blog, Facebook, and Twitter pages for more to come!

• Learn more about our ambassador program
• Learn about our elite ambassadors
• Apply online to be an ambassador!
• Meet an alumni ambassador

What do you want to learn about our ambassadors? Leave a comment below!

Complimentary yoga class Saturday morning at lululemon La Jolla

It is amazing what your body can tell you and do for you if you just listen. After my first hot yoga class of the week, it felt as if I had digested IcyHot on my next 4 mile training run. My joints were happier, and my legs felt loose and ready to rock. With that dose of feeling amazing, I sent myself back to yoga two more times, and had one of the best weeks of training to date. Along with my yoga, I kept up on my hill running, sans the achy hamstrings and toes I usually feel come Sunday.

My favourite part of every yoga class is in the first few minutes when many instructors allow you to set an intention or dedicate your practice as a means of focus. In class this week I set an intention of listening to my body. I didn't try to keep up with the yogi next to me. I even skipped out of most arm balances and took a child's pose, because that is what my body wanted.

At the end of each class my body and my mind felt renewed, and it truly translated to my runs. I found my breath to be cleaner, and I even set an intention at the beginning of each run that inspired me every step of the way. In the week ahead, I have set the intention to honour each breath and movement of yoga and running with appreciation, and to let the rest of the world fall away. Namaste.

This week’s training mileage total: 14 miles (cut back and took a yoga class instead)
Longest run: 8 miles with a pace of 10:40
Cross training: 3 yoga classes
Favourite song on my run playlist: “Isaac” – Madonna (such a great mix of yoga and upbeat music, perfect for running!)

3 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. Do you set and intention or dedicate your yoga practice and workouts to anything or anyone?

Before I ever started running I viewed the activity as an elite sport where the best of the best competed; long lean legs, killer physique and presence that could be on the cover of Runner’s World. Even though I didn’t fit any of the above criteria, I thought I was in good enough shape to run. During my first 10k I took my spot, looked around me and completely judged everyone I saw; sizing up the competition and confidently telling myself who would be behind me.

Go! We were off. Running down the streets, pushing my body and seeing my 'competition' twice my size and age zoom past me, I was shocked. These people didn’t have the physique, I thought. They didn’t have the long lean legs. They didn’t have the presence. Then it clicked, and I chucked everything I had thought out the door. Runners come in ALL shapes, sizes, endurance and all have the same end goal – the finish line.

On that first 10k, four years ago, I saw my favourite shirt that still makes me laugh today. This 70 year old man inched ahead of me, and the back of his shirt read: “I may be slow, but you’re behind me.” In the moment it humbled me, filled me with emotion and reminded me -- we are all runners.

See you on the pavement as you pass me!

It was the fourth-largest race in the United States and lululemon athletica Ala Moana was ready. Our crew came out in full force for the 37th Honolulu Marathon, an event attracting nearly 24,000 runners from Hawaii and around the world.

On the morning of the marathon, we set the alarm clocks for 4 a.m. and headed out to the race course to find the most prime location to cheer on the runners. Armed with lululemon manifesto posters, a stereo and ipod to play motivating music for the runners, cowbells, huge speed shorts, not to mention our voices and hearts… the Honolululemons cheered for almost three hours straight! Using our manifesto signs, we reminded everyone to "Sweat Once a Day," "Breathe Deeply," "Choose a Positive Thought," and "Love!"

From some of the most elite runners in the world to walkers to wheelchair racers, we reached out to and supported each and every marathon participant - 23,469 people to be exact!

'Sweat once day' signs encouraging people to hit the pavement harder.

Whether it's one of the biggest marathons, our store's run clubs, or a yoga class… as part of the lululemon athletica community, we aim to build relationships with people like you. We hope to spark authentic conversations, encourage you to set a goal and to motivate you to take that first step towards a new life. Find the store nearest you and just ask.Tell us your story. Share your goals with us. We are your cheerleaders, your supporters, your motivators, and we hope to change the world… one cheer station at a time.

Who are you cheering on?

As runners, we learn to push through pain and discomfort. However, we are often stubborn when it comes to listening to our own bodies.

When you are in tune with your body, you can recognize the signs that tell you to rest to prevent the onset of an injury. Runners that can recognize these signs often choose to ignore them, and push through the pain because we don't want to miss a workout, but listening to what your body needs is the best way to keep you running strong.

Any time I have ever had a running injury, I always look backwards to what occurred leading up to the injury. Every time, there were warning signs - and now, after 12 years of competitive running and two stress fractures this year, I finally know when I am in danger of another injury.

For me, the signs that I am overtraining or need to take an extra day off begins with nagging pains in a tendon. Often, the pain is not bad enough to warrant a day off, but it's enough for me to be aware of it. Secondly, my injuries are always preceded by a bad cold or flu. Before both of my stress fractures, and a tendon injury in ’08, I came down with a lingering flu-like cold. Before my first stress fracture, I even lost my voice for a couple of weeks, but I foolishly did not take time off from running. Irritability is also a sign of overtraining for me.

Every runner is different. Often runners who are over-training report difficulty sleeping, an increased heart rate, or lack of motivation. The important thing is to recognize the warning signs that your body gives you.

As I become a more mature runner, I am more in tune with the needs of my body, especially during periods of intense training and racing. Last week, after a hard, 15 mile run, I felt a nagging in my ankle, coupled with feelings of stress. Instead of training through it, I took two days of complete rest, and visited the physical therapist to have it worked on right away. Those two things knocked out the nagging pain, and I probably prevented a more serious injury. Three days later, I went on to place 2nd in an 8k!

Listen to your body! Racing and hard training is enough of a challenge without being injured. Stay healthy out there.

How are you listening to your body?

If you were to ask someone to wake up before dawn to do a little volunteer work… it would take a dedicated and committed person to step up to the challenge. But when lululemon athletica Ala Moana store manager Corey came calling, a group of Honolululemons woke up bright and early to support the local running community in Hawaii.

It was the Norman Tamanaha 15K, the first race of the 2009 Marathon Readiness Series, five events preparing athletes training for the Honolulu Marathon in December. Our job was to set up and man two of the water stations. As the sun began peeking above the mountains, we filled and stacked cup after cup after cup of water, gearing up for the wave of people that would soon crush upon us. As the first runners started approaching, we recognized one of our ambassadors, triathlete Rachel Ross. We started cheering and yelling to help give Rachel and the other runners the extra burst of motivation they needed to finish the 15K. As throngs of runners whizzed by us, water cups sloshed from hand to hand, and shouts of encouragement echoed in the air. What surprised us the most was how grateful everyone was for our support. We heard shouts of “Thanks!” “Mahalo!” and “Go lululemon!” All because we were helping these runners stay hydrated.

It seemed like we were the ones who should have been thanking the runners for allowing up to be just a small part of the race, for inspiring us to lace up our shoes for the next run, for giving us a chance to bond with each other outside of the lululemon store walls. A lesson learned… that while we were supporting our community, they were supporting us at the same time.

One of my favorite annual run events has become the Hood to Coast Relay, a 197 mile race from Mount Hood to Seaside, Oregon. Each team consists of 12 participants, with each person running three legs of approximately 4-7 miles. The legs consist of a variety of difficulty levels from extreme up hills and down hills, to fast, flat stretches. The race takes an average of 24 hours to finish, with many of the legs taking place in the middle of the night on shoulders of northwest highway, as the runners follow the path of light illuminated from their headlamps.

Each team has a team name and two vans with six people each. We were “Strangers in the Night.” I was in Van Two this year, which was an eclectic group filled with a lot of personality.

For many runners, this race is truly roughing it and is as close to camping as some will ever come (myself included). Runners curl up in vans and sleep on the ground between legs, teams subside on Clif Bars and Peanut Butter and Jelly Sandwiches, and run through all weather related elements.

Like many races, Hood to Coast is also mentally challenging. People are running their hearts out on very little sleep. The lack of sleep, combined with the competition, can be taken out on the run, as just when the athlete starts to feel really stressed; it is usually time for them to run again.

Another unique aspect of the race is that it brings runners of all ages together. My van consisted of my little sister Kate, who is new to competitive running and really embraced her legs with incredible finishes, to Chris, known to me as the Colonel, who brought an incredible sense of diplomacy to everything throughout the race.

For me personally, this race meant a lot to me, not only because some of the most important people to me were involved, but also because it helped me re-find my competitive edge. This was technically my first race back since my stress fracture in the spring. Competing with the purpose of contributing to our team standing made me remember what I love most about running is race day, and putting my heart and soul into my race. It helped me really find the focus that will add the spark to the next couple of months of workouts before my fall marathon.

All in all, the greatest memories I will take away from the race are the people. Being able to do the thing I care about most -- run, with Kate, the Colonel, and my other mentors and friends is what I will remember in the coming years.

After running numerous sprints at different speeds for the director with 21 girls auditioning and acting out a scenario, I was one of three chosen to film a running scene with Reese. Before I knew it, I was in a van on my way to the wardrobe trailer, and then hair and make-up. I spent the morning on the set, watching them film another scene on the National Mall.

In the afternoon it was time to film the scene that I was in. There were numerous takes and lots of running. Reese had a body double in case she got tired, but she didn't use her once. She wanted to do all of the running scenes herself. She was having a great time! And so was I. What could be more fun than being paid to run...on a movie set? It was also incredible to have the opportunity to meet her and work with her. She is extremely nice and down to earth.

I spotted plenty of lululemon on the set. In my scene I am wearing Run:Ultra shorts. One of the actresses in the scene is wearing Wonder Under Crops, and I also spotted plenty of Velocity socks.

Perhaps, what struck me most about my experience was observing the cast and crew. They were so passionate about what they were doing. It wasn't just a job to them, they were their jobs. Having a strong sense of passion for something is most important. As of late, I have really let my sense of passion for running guide me, and it has led me to some pretty cool places!

Above: Educator Kelly Ferraro, Guest Joanna Russo, Elyse Braner, Ultra-run Coach Bryon Powell, and Guest Cristina Burbach.

Recently at lululemon Logan Circle in Washington DC, we had our very own running meet and greet, called "Run into Runners". We invited several notable runners for our guests to interact with.

Runners are typically open and friendly people by nature, but I was struck with the ease in which the elite runners in our group and the beginner runners interacted. Time and experience didn't matter: we all had running in common, and that was enough. It was inspiring to see many first time lululemon guests at the event come out to our running club the following day.

Our run experts included:

• Melissa Tanner, an elite runner from Washington DC. She ran for Harvard University, and was third in the Marine Corp Marathon. Melissa brings a sense of balance to her training and racing, which is a huge part of the lululemon culture. Read more about Melissa's training: http://melissatanner.blogspot.com/
• Lance Breger, our phenomenal lululemon Logan Circle ambassador and head trainer at Mint Gym in Washington DC, discussed strength training for many of our guests and led core work demonstrations. Lance has an uncanny ability to make the beginner exerciser feel comfortable, so it was great to see him give some of our new runners advice on how to supplement their run program with strength work. Read more about Lance here: http://lancebreger.blogspot.com/
• It was also an honor to have one of my best friends and running/ life mentor at the event! Naoko Ishibe is truly an inspiration. She has twice qualified for Olympic Marathon trials, is a Harvard phD, and is one of the classiest women you will ever meet. Unlike many elite runners, Naoko did not start running until her senior year of college. Naoko is vice president of the Washington Run Club and recently led the club's women's team to a first place finish at the famous Cherry Blossom Ten Miler!
• Sean O'Brien, former pro-runner for Nike, and colleagues with Lance Breger at Mint Gym shared his amazing run stories. It was exciting to hear about his training and interactions with other elite athletes. Sean was definitely a fun run expert for our guests!
• Ultra-run Coach Bryon Powell, recently back from a 5 day race across the desert in Morocco was there to chat about very long distance running and his amazing adventures. Bryon is not only an inspiration in the running community, but he also really exemplifies the lululemon manifesto. Personally, he has inspired me to follow my passion for running and start a career in the running industry doing what I love. I think we are going to hear a lot more from Bryon in the upcoming months, and he will continue to inspire many more runners. You can read more about Bryon on his popular trail running website http://www.irunfar.com.
• Rick Amernick, president of the Capital Striders running club, brought many of his runners and shared a lot about his group and the upcoming race that the group is hosting on May 30th. Rick has grown his organization to over 1,200 members. You can get more information about Rick's group here: http://www.meetup.com/dccapitalstriders/.

During the event, we even had a surprise visit from elite runner Julie Cully, who was the first American finisher at the World Cross Country Championships! Julie is an inspiring athlete and it was an amazing treat for our guests to meet and interact with her.

lululemon is a hub of health and fitness and is a great resource for all athletes. Where else would you be able to interact with so many amazing runners in one place?

Above: Melissa Tanner (Elite Runner), Elyse Braner, and Julie Cully (elite Runner and first American finisher in the World Cross Country Championships.