It’s sweaty, it’s hard, it’s worth it. Learn how to avoid the most common mistake new runners make with speed work, and get specific workouts for 5K or 10K training.

Host Sasha Gollish is a Canadian middle distance runner and Pan Am bronze medallist whose favourite distance is 1500m – so she knows speed.

#### Speed work: the need for speed


MEC & Canadian Running video series: Episode 3 - Speedwork

#### Lightweight gear featured in the video:
- [MEC](/en/products/clothing/c/981?filters%5Bbrand%5D%5B0%5D=mec&q=%3Asales-rank&filters%5Bcustom_fields.ideal%20for%5D%5B0%5D=running) run tops and capris
- [New Balance](/en/products/clothing/c/981?filters%5Bcustom_fields.ideal%20for%5D%5B0%5D=running&filters%5Bbrand%5D%5B0%5D=new%20balance&q=%3Asales-rank&text=) run tops, shorts and tights

#### Watch more in the Be a Better Runner Series:
- [How to do hill workouts](/en/article/be-a-better-runner-how-to-do-hill-workouts)
- [Get the tempo run 101](/en/article/be-a-better-runner-get-the-tempo-run-101)
- [The art of the long run](/en/article/be-a-better-runner-the-art-of-the-long-run)
- [What’s the deal with cross-training?](/en/article/be-a-better-runner-whats-the-deal-with-cross-training)
- [How to prep for race day](/en/article/be-a-better-runner-how-to-prep-for-race-day)

Special thanks to *[Canadian Running Magazine](http://runningmagazine.ca/)*



Learn to avoid the most common mistake runners make with speed work, and get specific speed workouts for your 5K or 10K training.

Run Training Series | How to Get Faster with Speed Work

Be a better runner: how to get fast with speed work

Empowering more people to get outside is one of our favourite things. That’s why we’re super excited to launch technical plus size hiking gear from MEC Label – because awesome outdoor adventures start with finding your right fit. While we haven’t been able to make all the gear we have in mind (idea overload!), we’re psyched that this collection marks the start of our latest MEC Label journey.

As a retailer, MEC has carried plus sizes from brands like Girlfriend Collective, Alder Apparel, Gregory and Outdoor Research for years. But when it comes to plus size gear designed by our in-house MEC Label team, we totally recognize that we’re late to the party. So this is long overdue, but we’re stoked to finally be able to offer technical plus size hiking gear by our very own MEC Label.


One thing we’re especially pumped about? The collection is created to be a system. We’ve designed base layers, insulated jackets, rain shells, hiking pants and more to work together for rain, wind, snow and demanding conditions. It’s thoughtful, it’s technical and it’s just part of our continued commitment to supporting diversity in the outdoors.

It’s also just the beginning. Think of this launch as our arrival to the trailhead: we’ve double-knotted our laces and plotted our route, but we have a long way to go (and a lot more ideas).

*We took classic MEC favourites like the Rapidi-T Long Sleeve Shirt, Uplink Jacket and Borderland Pants and tailored them to plus size requirements.*

## What is plus sizing?

There are a lot of terms floating around out there: plus sizes, extended sizes, straight sizes – so let’s break it down a bit. “Plus sizing” means we don’t just take “straight sizes” (a.k.a. small, medium, large) and make them bigger. Plus sizes consider fuller hip to waist ratios, so you don’t end up with shells that squeeze the shoulders or rain pants that gape at the hips.

**Fun fact:** the [Smash + Tess x MEC collab](/en/explore/smash-tess-mec-collab) on the Fresh Air Fleece Jumpsuits in 2022 was a pivotal learning point for our design team when it came to working with measurements and fit for women’s plus size clothing.


> “We went through interviewing and fitting to make sure that we had 1X, 2X, 3X and 4X sizes. It was important that we weren’t just doing one fitting for one size and grading.” – Sophie, Director Product Creation, MEC Label  

## Community-led design 
All this work: designing, testing, fitting, gathering feedback, re-designing and re-testing, took about two years from initial design conception to seeing gear land in stores and on mec.ca. 

In the development process, we leaned on the expertise of our community to pinpoint the problem areas in plus size gear on the market right now. Our in-house design team collaborated with other outdoor brands and plus size voices in the outdoor industry to identify challenges people face, from in-store shopping to summit.



> “It was great to be part of the gear-testing process. Being able to contribute suggestions and changes to the clothing was a good feeling. I’m excited for people to try the Uplink Jacket!” – Kaila, MEC product tester

The key takeaway was simple: women want technical performance gear without compromising on comfort and colour. 

## More technical options. More people outside.
We listened to what our community was looking for: a plus size performance hiking gear collection with base layers, insulation, shells and pants that are versatile, but work together. We wanted to give more people more technical options, which meant layers you can mix and match, pull on and peel off as needed. Adventuring outdoors in gear that forces you to choose between staying dry and staying warm is not only uncomfortable but can be seriously unsafe in the wrong conditions. The   leggings you wear running errands and summer car camping just aren’t going to cut it when you’re pushing pace up Mount Robson.

Another theme we heard? Not enough colour options. Outdoor brands with great technical gear mainly carried plus sizes in neutral colours like black, greys and navy, which not only can be unsafe as they’re hard to spot in the dark, but also begged the question: what good is great performance gear if you don’t love wearing it? So we took the colours we have for other sizes, and continued them in this collection, too.

> “I look for fit, function and colour. I feel MEC has done this well and I can’t wait until they have even more plus options going up to 4X.” – Kaila, MEC product tester

*MEC product tester, Rebecca took her Uplink Jacket and Borderland pants for a spin in Grasslands National Park this fall.*

When you’re investing in gear, you want to make sure it’s something you’ll love year after year. That’s why we’re carrying MEC plus size hiking products in select stores so you can try them on for fit and comfort before your next multi-day or alpine ascent. “Through the fitting process we started to whittle out products that weren’t right. We wanted to make sure the gear we launched with fit the best, was the most comfortable, retained the most warmth and kept [testers] the driest,” says Emily, Category Manager of MEC Label.

## What’s next for plus size MEC Label?
The new MEC Label plus size hiking gear collection is our first step on a much longer journey. It’s been awesome hearing such incredible feedback from our community and we’re looking forward to releasing more MEC favourites in plus sizes in the future.

**Hint:** Hey skiers, keep an eye on our channels when the season picks up. Our plus size ski gear lineup will be dropping with the first powder flurries. 


*Photo credits: Header image and bottom image courtesy of MEC product tester, Kaila.*

We're excited to launch plus size hiking gear by MEC Label, a technical collection of base layers, rain shells, insulated jackets and more.

MEC Label: plus size hiking gear

New from MEC Label: plus size hiking gear

The National Day for Truth and Reconciliation is a deeply important day to recognize and commemorate the legacy of residential schools in Canada. The significance of the date, September 30, stems from [Orange Shirt Day](https://orangeshirtday.org/about-us/).

We encourage you to learn more about the Truth and Reconciliation Commission of Canada calls to action, including the responsibilities of organizations, in the [Calls to Action report](https://www2.gov.bc.ca/assets/gov/british-columbians-our-governments/indigenous-people/aboriginal-peoples-documents/calls_to_action_english2.pdf).

## Our journey this year
As an organization, we’re committed to our journey towards Truth and Reconciliation year-round. MEC supports partnerships focused on reconciliation in the outdoors. A few of our latest steps for 2023:

- This year, MEC connected with the Tsleil-Waututh Nation, who shared that they have need for gear for their outdoor school for Indigenous youth. We plan to coordinate a gear donation tailored to their specific needs.
- MEC will also make monetary donations to both the Orange Shirt Society and the [Sníchim Foundation](https://snichimfoundation.ca/), a non-profit focused on revitalizing the language of the Sḵwx̱wú7mesh people.
- Through MEC Outdoor Impact, we’re proud to support [Spirit North](https://www.spiritnorthxc.ca/) as part of our commitment to Reconciliation. Spirit North empowers Indigenous youth to be unstoppable in sport and in life. Their programs are developed in co-creation with Indigenous communities for self-determination in health, sport, and play. As part of a long-term partnership, we support Spirit North with funding and gear donations.

## Our continued commitments
MEC's journey towards Truth and Reconciliation continues. As part of our [Outdoor Impact program](/en/explore/outdoor-impact), we’re committed to increasing equitable access to the outdoors through community programming, funding and gear donations. We also hold all our partners and collaborators accountable to Diversity, Equity and Inclusion and Truth and Reconciliation commitments.

For staffers, we continue to offer internal education, creating an educational hub to connect teams with relevant events and learning opportunities. While September 30 is not a nationwide statutory holiday, MEC was one of the first retailers to recognize National Day for Truth and Reconciliation as a paid day of reflection and action, or a day of paid work.

In stores, we have Land Acknowledgement installations in all existing and future MEC stores and we give this acknowledgment at the start of all large gatherings. This is to recognize and respect Indigenous Peoples as traditional stewards of this land and the enduring relationship that exists between Indigenous Peoples and their traditional territories.

For the products we offer members, we’ve implemented guidelines for our merchandise and design teams to avoid cultural appropriation when sourcing and designing new products.

We’re proud of the work that's already been done and recognize it’s an ongoing journey. We’ll continue to take action in addressing reconciliation across the business, and we are dedicated to creating change that supports a more equitable and inclusive future.

Our commitment and what we’re working on as an organization.

MEC’s journey towards Truth and Reconciliation

As summer winds down (and we get prepped for ski season events), it’s time to look back at all the amazing events we’ve had in the last few months. Have a peek at some of our favourites – we hope to see you at winter events coming up: 

### There’s No Place Like Camp 

To celebrate the camp season in July, we welcomed campers to events across the country in Vancouver, Toronto and Calgary. Big thanks to our friends at The WKNDRS, the [L.A. Foundation](/en/explore/la-foundation), MSR, Nemo and more. Everyone took part in camp clinics, gear tutorials, bingo games and s’mores stations (yum). 

*Photo: Kieren from the L.A. Foundation gave clinics on how to pack your pack and goal setting for the outdoors.*

### Out and About Pride 

This year, Pride was more important than ever. In partnership with Arc’teryx, we had a full weekend of Pride events across the country from June to August – everyone was welcome to come and celebrate their true colours. Local community groups and climbing partners joined the festivities, Vancouver-based artist Leah Day transformed the MEC twin peaks into an epic art installation, and we worked with four incredible artists across Canada to design one-of-a-kind The North Face Base Camp Duffles inspired the outdoors to raffle off. In total, we donated over $5400 to five different 2LGBTQIA+ outdoor communities across Canada – amazing.  

*Photo: MEC members across the country left special “love letters” on the art installations by Leah Day.*

### Learn-to Camp with Parks Canada 

From June to September, MEC teamed up with [Parks Canada](/en/explore/parks-canada) at their annual Learn-to Camp overnight events across the country. MEC members joined us for in-store workshops led by Parks Canada, where they learned basic camping skills and safety in the wilderness. 

*Photo: Learn-to Camp attendees found out how to use a camp stove, set up a tent, light a campfire and more.*

### Moncton Grand Opening 

A huge one! We celebrated the opening of our newest Maritimes-based store in [Moncton](/en/stores/moncton), New Brunswick. Climb clinics were hosted, local musicians played some tunes, prizes were won and delicious coffee was sipped. New friends lined up down the sidewalk (even in the rain!) to get in on the action – over 5500 Monctonians paid us a visit over the three days of the grand opening event. 

*Photo: Moncton members had a blast at the grand openings with live music, gift bags and tasty trail mix at the new store.* 

### International Trails Day 

On June 3, we celebrated International Trails Day – an annual celebration of trails, trail development and the active lifestyle they encourage. On the West Coast, we met up with MEC Outdoor Impact partner [North Shore Mountain Bike Association](/en/explore/north-shore-mountain-bike-association) for a day of trail building and maintenance.  

Want to join us for a Trail Day? [Learn more](https://nsmba.ca/attending-a-trail-day/) about what to expect and sign up for the next event.  

*Photo: Our amazing team helped maintain the Expresso Trail at Mount Fromme for future bikers.*

### Trail Party with Hike MTL 

In Montreal, we joined MEC Outdoor Impact partner Hike MTL for their annual Trail Party. This event is an opportunity for BIPOC of all ages to learn about camp life in a safe environment while highlighting a sense of belonging. MEC staffers joined the event with games, hike workshops and prizes to celebrate the end of the summer season. 

*Photo: The Hike MTL crew met up in Saint-Hippolyte for a day of epic outdoor workshops.*

A major thank you to the incredible organizations who helped make these events a reality, and thanks to everyone who came out and had a blast with us. Here’s to another great summer in 2024! 

Stay tuned for more events as we launch into our celebrations of all things winter soon, with the return of the annual MEC x POW Season Opener (tickets go on sale October 5). 

Camp workshops, Pride, a new store and so much more. 

Everything We Did For Summer 2023

Everything we did for summer 2023

*One of our favourite parts of ski season? All the ski films that kick it off. MEC is proud to announce the world premiere of* People Like Us, *a short film that explores queer identity in mountain towns and the snowsports world by filmmaker Ryan Collins.*

*Check out the trailer, film screening dates, and a behind the scenes look about the creation of this film.*

People Like Us | Trailer

## What inspired People Like Us?
**Ryan**: I’ve negotiated my sexuality and role in the outdoor sports industry, and the small towns I find myself in, for many years. I’ve often asked myself what it is about the adventure industry and its rural settings that make me, a gay man, so uncomfortable. Is it the activity or the space? What is it like for other queer people in the industry?

*Photo by Laura Szanto*

I’ve explored this discomfort in the past both professionally and academically. I have worked throughout the outdoor industry, from surf, to rock, to snow. While each industry holds up a select few queer professionals, overall members of the 2SLGBTQIA+ still feel out of place.

*Photo by Laura Szanto*

I’m making *People Like Us* for this community, whether they’re a pro or a newbie. This film is for people who live, work, and play, in rural outdoor settings. People who maybe need more than a gay Olympic athlete to feel welcome. I aim to share stories and experiences that paint an honest picture of queer life in rural spaces and hopefully allow for conversations on how both the outdoor community and municipal communities alike can create a more inclusive environment.

## Fall 2023 film screenings
Interested in hosting a screening of your own? Fill out this [screening request form](https://docs.google.com/forms/d/e/1FAIpQLSfhepY5gduRtI5g_S3FSGkyjT9lcMSjY-22fFinyy7L0HkSEA/viewform) to get started. Keep an eye out for more dates and locations being added to the list below:

- October 14: [World premiere at MEC Vancouver, BC](https://www.eventbrite.ca/e/people-like-us-world-premiere-tickets-717992072617?aff=oddtdtcreator) 
- October 26: Portland, Oregon (details TBD)
- December 1: Revelstoke, BC presented by MEC and Arts Revelstoke (details TBD)

*MEC supported People Like Us with funding and gear donations. Additional support for the film came from Mountain Hardwear and Story Hive.*

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Be a better runner: how to get fast with speed work

Speed work: the need for speed

Lightweight gear featured in the video:

Watch more in the Be a Better Runner Series:

Recent articles

New from MEC Label: plus size hiking gear

MEC’s journey towards Truth and Reconciliation

Everything we did for summer 2023

Film premiere: People Like Us