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Outdoor Tips, Tricks, Inspiration and Activities | MEC Blog

Want to start trail running near Vancouver and don’t own a car? No problem. Check out these 7 beautiful trail running spots you can get to by transit or A-to-B car share options. Double-check the one-way car share parking zones before you go, in case they update the locations (and of course, two-way car shares are also an option).

Bring your favourite run buddy with you to hit the trails and remember to get set with the [trail essentials](/en/explore/essential-gear-for-trail-running) for safety. A couple of useful resources include the [*North Shore Trail* Map](/en/product/5045-519/North-Shore-Trail-Map-2nd-Edition) and the *Vancouver Trail Running* book.

## 1. Lighthouse Park
This West Van park is off the radar of many Vancouver runners, but it’s full of mossy old-growth forest and winding trails that pop you out to amazing ocean views… and yep, there’s a lighthouse. Keep an eye out for rock climbers on the cliffs at Juniper Point. There are lots of forks in the trail network to explore, so keep your phone handy or bring a map to plan a loop or two.

- **Transit to the trails**: The 250 bus stop at Marine Drive and Beacon Lane is less than a 5-minute walk from the park trailheads.
- **Good to know**: Washrooms are available. Off-leash dogs are allowed, as long as they’re under control. Find maps and more info on the [Lighthouse Park site](https://westvancouver.ca/parks-recreation/parks-trails/lighthouse-park).



## 2. Pacific Spirit Regional Park
You like hills? This park has hills. You like huge trees? This park has huge trees. You like bogs? This park has a bog (and it’s likely cooler than you realize). Pacific Spirit is loaded with nature and more than 70km of trails. Multiple transit options along the park’s edges mean it’s a prime spot for a point-to-point route if you and your run crew are bussing.

- **Transit to the trails**: Lots of options, depending on where you want to start and end. Buses run along SW Marine Drive, 16th Avenue, Chancellor Boulevard and University Boulevard.
- **Evo**: Designated spots at UBC and the edge of the park along Blanca and Camosun are in the home zones for both.
- **Good to know**: Washrooms are available. Dogs are allowed; some trails are off-leash while others are leash-required. Find maps and more info on the [Pacific Spirit Regional Park site](https://metrovancouver.org/services/regional-parks/park/pacific-spirit-regional-park).



> “It’s incredible how much mileage and elevation you can get in at Pacific Spirit and Stanley Park with a big network of loops and side trails. You can also add some technical elements with dodging dogs, children, and umbrellas.” – Kim M., MEC member
>
## 3. Stanley Park
A classic. I’m always surprised by the number of locals who’ve run the seawall around the park, but have never ventured *into* the park to run on the forested trails. Some of my favourites include a loop around Beaver Lake, especially when the waterlilies are blooming, or a zip down North Creek trail. You and your run buddy can’t go wrong with any of the marked routes and the park is surrounded by Park Drive, which is helpful if you’re still building your map reading skills.

- **Transit to the trails**: The 19 bus goes to the bus loop in the park. You can take any bus that stops at Georgia and Denman, and warm up with a loop of Lost Lagoon before you hit up Cathedral, Rawlings or Tatlow trails near North Lagoon Drive.
- **Evo**: The West End neighbourhood next to the park is a home area for both.
- **Good to know**: Washrooms available. On-leash dogs allowed on the trails. Find maps and more info on the [Stanley Park site](http://vancouver.ca/parks-recreation-culture/get-to-stanley-park.aspx).



## 4. Capilano River Regional Park
Capilano River Regional Park often gets overshadowed by the nearby North Shore mountains. But I’m always impressed with just how gnarly this little trail zone can be. The terrain is steep in sections and the maze of trails is a good practice for runners working on their navigation skills. Start near the main trailhead for a classic Cleveland Dam photo opp, or if you want a longer run (and a hill workout), start at Ambleside Park and climb the Capilano Pacific Trail – it lands you in smack dab in the middle of the park.

- **Transit to the trails**: Buses run along Capilano Road and stop near the main park entrance near Clement Drive, and the south park entrance near Mt. Crown Road.
- **Good to know**: Washrooms are available. Dogs are allowed; some trails are off-leash while others are leash-required. Find maps and more info on the [Capilano River Regional Park site](https://metrovancouver.org/services/regional-parks/park/capilano-river-regional-park).



## 5. Hyannis Drive trailhead
Not an official park, but the Hyannis trailhead is a key transit-accessible starting point for tons of trail running routes on Mount Seymour. Head east or west along the Baden Powell Trail, or go north along Hyannis Trail to enter this popular network of North Shore trails. Most trails are multi-use (keep your ears open for mountain bikers) and many have cool wooden features or stonework, thanks to the dedicated team of trail builders on the Shore.

- **Transit to the trails**: For the Hyannis Drive trailhead, the 214 bus stops at Berkley Ave and Hyannis Drive. You can grab the 214 bus from Phibbs Exchange.
- **Good to know**: No washrooms available. Dogs are allowed on most trails, but there are some trails in Lower Seymour where dogs aren’t permitted. Find more info on the [Lower Seymour site](https://metrovancouver.org/services/regional-parks/park/Pages/Lower-Seymour-Conservation-Reserve.aspx) and maps on [TrailForks](https://www.trailforks.com/region/mount-seymour/?lat=49.336728&lon=-122.985211&z=14&m=trailforks).



> “I love anything and everything on Seymour. Fabulous mountain bikers are constantly adding to an already amazing network of trails. Also, because I’m typically up at dawn, I’m not in anyone’s way.” – Kim M., MEC member
>
## 6. Lynn Headwaters
An excellent option to get to know the North Shore trails. Start at End of the Line General Store (tasty coffee and snacks make it a popular meeting spot) and head north on Rice Lake Road to Varley Trail. Varley follows the river and spits you out at Lynn Headwaters Park. Choose from the shorter Lynn Loop, or extend your run to the Third Debris Chute before you loop back. On a hot summer day, soak your feet in a shallow, calm section of the river as you return along the Varley Trail.

- **Transit**: The 209, 210 and 228 buses all stop a short walk from End of the Line.
- **Good to know**: Paying customers of End the Line may use their washroom (it’s a super nice bathroom). Dogs are allowed on the Lynn Loop, but some sections are leash-required. Find more info on the [Lynn Headwaters Regional Park site](https://metrovancouver.org/services/regional-parks/park/lynn-headwaters-regional-park).



## 7. Lower Seymour and Rice Lake
Another option on Seymour, but from a different trailhead than Hyannis. Plan a route that starts near the Lynn Canyon Ecology Centre to incorporate the suspension bridge into your day. Rice Lake is a beginner-friendly trail running spot to include, and the Seymour Valley Trailway is fully paved for a unique road running experience surrounded by the forest. Want a good hill workout instead? Homestead Trail is a tough uphill to try.

- **Transit to the trails:** The 227 bus stops at Peters Road and Duval Road, which is a 4-minute walk from the Lynn Canyon Ecology Centre. You can grab the 227 bus from Phibbs Exchange. You could also start at End of the Line General Store – see notes in the Lynn Headwaters section above.
- **Good to know**: Public washrooms are available at the Lynn Canyon Ecology Centre. Dogs are allowed in some areas, but some sections are no dogs (like Rice Lake or the Seymour Valley Trailway) or are leash-required. Find maps and more info on the [Lower Seymour Conservation Reserve site](https://metrovancouver.org/services/regional-parks/park/Pages/Lower-Seymour-Conservation-Reserve.aspx).



## Related articles
- [How to choose trail running shoes](/en/explore/choose-your-trail-runners)
- [Trail running technique tips](/en/explore/trail-running-technique-tips)
- [Story: Facing my fear of hills and bears for the love of trail running](/en/article/facing-my-fear-of-hills-and-bears-for-the-love-of-running)



7 beautiful trail running spots you can get to by transit or car share. See where to plan your next run.

Where to go trail running in Vancouver (without a car) | MEC Blog

Where to go trail running in Vancouver (without a car)

I’ve been a runner for almost 18 years. Starting from scratch, I’ve worked my way up to running with the Canadian trail running team for world events and with the elite field on the Salomon team. I didn’t have any personal coaching along the way, which means I’ve experienced many injuries caused by the usual suspects – too much, too fast, too soon – and have learned a lot in the process.

Since becoming a podiatrist about 9 years ago, I now have a feel for running injuries and understand ways you can help prevent them. Here are few of my favourite tips to prevent injuries and create healthy running habits year round, along with a few things to watch for:

## 1. Sleep well and eat well


Research clearly states that recovery happens when you rest after periods of training. To fully recover from training or intense sessions, you *must* integrate rest periods into your training plan. Your body will benefit from it.

Apply the same care to your eating habits. In training, we work our bodies hard and we need to feed our engine good fuel! No matter what you eat – whether you’re vegan, gluten-free, or none of the above – real, whole foods are always beneficial. Healthy food replenishes the vitamins and essential building blocks you need for muscle recovery.

## 2. Pay attention to work and stress
We’re all humans and stress is part of life. That said, I believe that when you’re feeling stressed or fatigued, you should modify your training plan to lower the cortisol or stress effects on your already stressed body.

It’s still important to get out, but think about changing the duration or intensity of your run. Focus on getting fresh air, fully breathing oxygen into your lungs, and having fun. It’s sometimes easy to get into a routine of exercising to feel better, since it gives you a stress relief mechanism. But in the long run, your body may also become fatigued and have a harder time fully recovering. Chronic fatigue is important to avoid, as it can result in injuries and poor athletic outcomes.

## 3. Follow a training plan that suits *you*
Everyone’s different, and that’s part of the beauty of the trail running community. Find a way to train that works for you – that means you may not always train from the same book or schedule as the runner next door. Most of all, your training plan should be easy to follow and fun to do, so it keeps you doing what you love.

## 4. Cross-training? Oh yeah!


I’m a strong proponent of cross-training. Along with running, I love to spend hours on my bike, whether that means commuting, training or just going for a ride. Cycling is beneficial since it helps build leg muscle strength that’s necessary to better absorb the impact of running. Swimming is another beautiful cross-training option that offers flexibility and core stability.

In winter, I tend to put the bike away and get my skis ready for cross-country skiing. It’s a full-body workout that you can easily mix up with interval sessions. There’s also snowshoe running – try find trails you can run on with [micro-spikes](/en/products/footwear/accessories/traction-devices/c/1204) if it’s icy, or use [running snowshoes](/en/products/snow/snowshoeing/snowshoes/c/2118?filters%5Bcustom_fields.ideal%20for%5D%5B0%5D=snowshoe%20running). Fat biking is also a fun way to keep cycling in the snow.

## 5. Never underestimate strength training
Strength training is important to keep your core, back, hips and overall agility in top shape for race season (I’ve learned this the hard way). As runners, we often overlook the importance of specific core training since we tend to focus our attention on running – it’s what we do best! But the constant linear pattern of running, and even cycling, can predispose you to weaker hip flexibility over time.

Yoga for runners can be a good addition to running since it focuses on strength and mobility through specific running patterns. Never underestimate the importance of core stability; having a strong core can prevent many lower back issues for long distance runners.

*Looking for ideas? Check out some [*effective strength exercises for runners*](/en/article/be-a-better-runner-whats-the-deal-with-cross-training).*

## 6. The power of rest
As you probably know, planning your race calendar is pretty exciting. Sometimes runners go overboard with the number of races they want to sign up for. If you don’t have a coach to rein you in (and the majority of us don’t), you can end up with a crazy to-do list of events, which can be exciting but at the same time exasperating.

The human body is a strong partner, but it still needs good rest between hard racing – even more rest than you give yourself between workouts – so your body and mind can recover to keep you doing what you love.

## Injuries: what to watch for


When I started trail running, I got a better sense of the demands on your body from running on mountainous terrain compared to running on roads. Trail running requires foot dexterity, ankle stability, hip flexibility, core strength and coordination. Running downhill offers quadriceps power, while running uphill works on hamstring strength, upright posture and high cadence. I feel road running is also beneficial for trail running, since it gives you a chance to work on speed on gradual climbs or when you are on less technical terrain. Practicing on trails and roads gives you the best of both worlds.

As a podiatrist and runner, I come across many running injuries that could be prevented by proper shoe wear, proper running gait, and strength and flexibility training. I see a clear and different pattern between trail running and road running injuries:

- Most of the time, **road runners** come to see me with symptoms of plantar fasciitis, medial tibial shin splints, iliotibial band syndrome (ITBS), and other symptoms that can be explained by chronic overuse (sometimes due to poor biomechanics, shoe choice or training log).
- In **trail runners**, most of injuries I see are caused by trauma: ankle inversion sprains, sometimes fractures, cuboid syndrome from forced eversion motion caused by running over rocks or roots, and of course, the famous blue-toe syndrome, involving subungual hematomas under toenails from chronic micro-traumas.

Whether you’re on the road or the trails, pay attention to post static dyskinesia symptoms (stiffness after periods of rest), which can be an indicative of ongoing inflammation processes. If you start to feel pain or limited joint movement, it’s time to see your health professional for an assessment and treatment plan for recovery.

Happy trails, and stay healthy so you can enjoy doing the things you love.



## Related articles
- [Gait analysis for runners](/en/explore/gait-analysis)
- [How to prepare for a long trail run](/en/explore/how-to-prepare-for-a-long-trail-run)
- [Trail race recovery tips from Ellie Greenwood](/en/article/trail-race-recovery-tips-from-ellie-greenwood)



Learn 6 simple ways to keep running, from MEC Ambassador and podiatrist Annie Jean.

Injury prevention tips for trail runners | MEC Blog

Injury prevention tips for trail runners

It’s funny to think of myself as a trail runner. If you’d have told me last year that I’d be running trail races, I would have thought you were nuts. But fast forward a few months, and I’m already training for my fourth trail race.

All trail races are incredibly different, but the one constant is what they can teach you. I’ve learned a lot about myself as a person and as a runner in the few trail races I’ve run, and want to share my newfound insights with anyone who wants to give trail races a try.

#### 1. Your body can handle way more than you think… don’t let your mind tell you otherwise
When you’re faced with tough situations, you realize just how true this statement is. My first-ever trail race went swimmingly; it was part of the MEC trail race series, the terrain was easy and it was a sunny day. My second race, however, was the complete opposite: it was cold, rainy and the course was incredibly challenging with slippery roots, rocks and muddy switchbacks.

I thought of quitting every kilometre. I was out of breath, I felt nauseous and my legs were shaking. I tried to keep up with some of the runners and kept falling back every time. My thoughts were anything but positive; I kept wondering why I was putting myself through this, why I’d signed up and why I was even running. I felt I’d bit off more than I could chew.

But then I started thinking about all the runners that inspire me, and that simple mindset shift slowly lifted my spirits enough that I kept going. Once I crossed the finish line, I was amazed by what I’d just accomplished. I was proud that I hadn’t given up and fought through the struggle. The race was a big eye-opener and showed I could endure way more than I previously imagined.

#### 2. Don’t get cocky
It’s easy to gain momentum and confidence when things are going well. At my last trail race, there were some major downhill sections. The more I ran downhill, the faster I went, passing other runners and slowly making my way up the ranks. It felt exhilarating. But I had to slow down and remind myself that every time I’d felt overly confident during my training runs, it always ended up with me losing focus, tripping and falling. I had to check myself so I didn’t wreck myself.

Trail races have taught me the importance of staying humble on the trail and in life – no matter how good I’m feeling at a specific time – because you never know what’s around the corner. (And at a trail race, there’s a good chance it’s probably another hill.)

#### 3. When you put in the work, you see results


I’ve learned that if you solidly prepare for a race, you’ll be able to finish it, no matter what mother nature or race organizers throw at you. The day before a race in February, it snowed 30cm – and I was terrified. I’d explored the course a few days earlier, but I’d never run in fresh snow before.

To my complete surprise, I managed to get through the race without any major wipeouts, and I believe that’s because my body was ready for it. Proper training, stretching, nutrition and sleep are key to feeling confident on race day. I’ve also attended some of the MEC trail running clinics and they’ve been a huge help in preparing for my races. Although I always experience self-doubt in any kind of competitive setting, I’ve learned to trust my training and know that if I put the work in, I’ll get through it.

#### 4. Smile, even when it hurts!
Trail running’s made me a better person because it’s taught me to smile and feel joy in moments of pain or despair. At a race, you’re surrounded by people who radiate positivity. I still haven’t quite figured out why, but one thing’s for sure, I’ve never competed in another activity where I’ve seen people be so happy.

Good vibes are contagious and I’ve discovered that smiling – even when I’m fatigued midway through a steep climb or near the end of a race – always makes any experience that much more enjoyable.

#### 5. Express gratitude
Running trails has made me realize just how fortunate I am to be able to run. The fact that my body allows me to move while experiencing magical views and moments in nature is unquestionably something to be grateful about. I’m also extremely grateful for the wonderful community I’ve met through trail running.

Can’t wait to see what lesson trail racing will teach me next!



## Related articles
- [Tips for your first trail running race](/en/explore/tips-for-your-first-trail-running-race)
- [Essential gear for trail running](/en/explore/essential-gear-for-trail-running)
- [15 things I wish I knew before I started trail running](/en/article/15-things-i-wish-i-knew-before-i-started-trail-running)



Trail racing is more than just about crossing finish lines, it’s also a great life coach.

5 things you’ll learn about yourself at a trail race | MEC Blog

5 things you’ll learn about yourself at a trail race

Thinking of joining the wonderful world of trail running? We say go for it – for so many reasons. To start you off on the right foot, we chatted with MEC staffers and Ambassadors for this list of down and dirty tips they’ve uncovered on the trails.

#### 1. You don’t have to run the whole time
Trail running’s deep dark secret: walking is totally cool, especially on the uphills. In fact, walking is so okay that trail runners give it a badass name: powerhiking. It’s like walking with a bit more oomph.

“On steep hills, hiking can actually be faster than running,” says Nick Elson, MEC Trail Running Ambassador. “I often see trail runners trying to run uphill until they can’t run any more and then resort to a slow, exhausted walk. Instead, hike with purpose and maintain the same effort you had while running up to that point.”



#### 2. You get to eat delicious food
Eating tasty stuff is deeply embedded in trail running culture. Aid stations at trail races can be smorgasbords of watermelon slices, gummy bears, pretzels, chips, salted potatoes or chocolate. At ultras, there can even be quesadillas, avocados and bacon! After all, you can only suck back so many energy gels before you need something different… and running with a pack means trail runners can bring fun food along even if they’re not at a race. Post-race beer is often a thing too.



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#### 3. You don’t need to do ultras to be a trail runner
Trail running and ultras (an ultra is any race longer than a marathon distance of 42.2km) go together like dates and peanut butter (trust us, that’s a delicious combo). But that doesn’t mean that *you* have to run that distance to be a trail runner. Run as far or as short as you like – if you’re running on the trails, you’re a trail runner. Period.



#### 4. Weird things become normal
Running in a backpack? It’ll become the new normal. Peeing behind a bush (in a [Leave No Trace](https://leavenotrace.ca/) friendly way, of course)? It’ll become the new normal. Things that may have once seemed weird, like naming trees or dressing up in a banana costume to cheer on your friend at a race, will become part of your run life.



#### 5. Invest in a cool hat
Not only does a [cool hat](/en/products/running/running-clothing/accessories/running-hats) protect you from sun or rain, it also looks rad in your forest photos. “I’ve had my adventure hat for 4 seasons now and it’s getting a little funky, but I love it!” says MEC staffer Dennis. “My dog gets excited when he sees me put it on because he knows something fun is about to happen.”



#### 6. The community is rad…
Trail runners will welcome you with open, sweaty arms. Run crews and clinics are a great way for newbies to join in. They’re nice folks.



#### 7. … and the races are super fun
“The first time I did a trail race,” MEC staffer Dennis said, “I was blown away by how many racers took time – and used valuable oxygen – to cheer me on. Gary Robbins once passed me while I struggled up a hill, and yelled, ‘Looking good, you got this!’ as he zoomed past. Gary Robbins! Whether you’re pushing the pace or at the back of the pack everyone seems to have the same goal: have an awesome time outside on the trails. That’s why I love this sport and this community so much.” Well put.



#### 8. Things can get messy
The usual kind-of-gross stuff that runners know – blisters, black toenails, poorly launched snot rockets – can reach new levels of messiness on the trails. Dirty socks, sweaty run packs, slightly mushed bananas in your backpack, no bathrooms within an hour, ankle deep mud, bailing in ankle deep mud… yes, trail running can be messy. But those extra challenges give you hilarious stories to share with your fellow run buddies, and in a crazy way it adds to the fun of it all.



#### 9. Races are usually cheaper
Since trail races don’t involve closing city streets, they’re usually cheaper than road races. Plus when you volunteer for races, sometimes they’ll offer up a free or discounted entry to a future race as a thank you.



#### 10. Always bring your camera
Cute trail dogs! Mystical looking trees! Jumping photos! You’ll want to keep your phone handy to capture whatever trail magic appears.



#### 11. It’s all about “time on feet”
Instead of saying you’re heading out for a 12K run, you’ll hear people say they’re doing 2 hours on the trails. Since trails can vary so much in terms of terrain and elevation, distance gets a little muddled. Lots of runners aim for a certain length of time over a specific distance (until race day, of course).

As for pace? “Speed on the roads provides a solid foundation,” says Nick Elson, “but it won’t necessarily translate immediately to the trails, especially if there’s a lot of elevation gain and loss involved.”



#### 12. Your mother was right
Be prepared before you leave the house. Learn from those (i.e., me) who once spent an anxious 25 minutes racing the sunset in rapidly deteriorating light. Darkness falls in the forest sooner than on roads, and there are no streetlights. Lesson learned: even if you’re “just going out for a quickie,” be prepared with the [trail running basics](/en/explore/essential-gear-for-trail-running), including a [headlamp](/en/products/running/headlamps).



#### 13. Things can get deep
Maybe it’s the natural setting, maybe it’s due to fewer people and no stoplights, but trail running seems to be a time when deep conversations about big things happen (between laughing and singing, of course).



#### 14. Trail shoes make a difference
Road running shoes did the trick for the first few trail runs. But after one sloppy, slippery trail run, I decided to up my grip-factor with [trail running shoes](/en/products/footwear/shoes/running-and-training-shoes/trail-running-shoes). That was the second-best trail running decision I made (the first was bringing salted boiled potatoes to eat on a long, hot run).



#### 15. Road running might *gasp* feel boring
While the convenience of road running can’t be beat, there is something special about laughing in the forest with your running buddies. So be warned: sidewalks may not have the same allure after you discover trail running – but the trade-off is worth it.

Trail running is so much more invigorating and relaxing at the same time. But the best thing about the trails is the places they’ll take you… you’ll never get the same views on a road as you can in the trees and the mountains.



## Related articles
- [Tips for running your first trail race](/en/explore/tips-for-your-first-trail-running-race)
- [Trail running: beginner’s guide](/en/explore/trail-running-beginners-guide)
- [How to choose trail running shoes](/en/explore/choose-your-trail-runners)



Thinking of entering the wonderful world of trail running? This list of down and dirty tips will start you off on the right foot.

15 things I wish I knew before I started trail running | MEC Blog

15 things I wish I knew before I started trail running

When I lived in Toronto, I led a very busy life. Working full-time as a television host, my schedule was all over the place; the high-pressure working environment resurfaced the anxiety and insomnia I’d experienced in my youth. It took me a while to find a coping mechanism but during the last two years that I lived in the 6ix, I discovered running.

Running was the perfect activity to complement my ever-changing schedule. It was free and I could just go out whenever my scheduled permitted. It also immediately helped me decompress from all the pressures I was feeling at the time. Though I never really considered myself “a runner,” it quickly became a key part of my life. Within the first year of picking up running, I signed up for a race, joined a few run clubs in the city, and really embraced the time I spent hitting the pavement. It became my saving grace.



Last January, I moved from Toronto to Vancouver, and I’ll always remember the first night I went out for a run in a new city. Since I didn’t know any of the local running routes (or any local runners), I met up with a nearby run club. Before we started running, the organizers asked everyone to share their running goals for the year. To my surprise, a lot of the runners mentioned wanting to do a few trail races. I was immediately intrigued by what trail running was about and spent the entire run talking to a fellow runner about his experience on the local trails.

Though I’d heard of ultras and trail running before, I’d never actually tried it. But with road running becoming increasingly familiar to me, I wanted to give trail running a shot. There were two things that were stopping me, though. The first was elevation: all my previous run experience was on flat ground, so I could only imagine how difficult hilly trails would be. The second was bears! Being from the city, I’d never encountered a bear before, so I was terrified to go running on trails by myself.



A few months later, a new friend invited me out for my first run on some nearby beginner-friendly trails. Though it did cross my mind during the run that I could potentially run into local wildlife, running with a friend made me feel safe.

Right away, I found out that that trail running is an entirely different beast than running on the road. Because you’re constantly switching up your stride and the terrain is always changing, it’s much harder to regulate your heart rate while out on the trails. I learned that when the hills are too steep or too lengthy, you even have to walk parts of the trail, which is something I’d never done before. Trail runners will tell you that if you pass them on the way up, chances are they’ll be passing you on the way down because your legs will be so tired from running up.

It also forces you to be extremely present. With two years of running under my belt, running on the road felt almost subconscious: I could listen to music, daydream and would be completely fine. But on the trails, one moment of inattentiveness and I’d trip on a branch or a rock.

Though it was amazingly challenging, trail running instantly seduced me. I love being completely immersed in nature, listening to its sounds, observing all the different colours and smells.

Over time, I’ve even ventured out on some solo runs (and though my concern about running into a bear is still there, it’s lessened thanks to tips I’ve learned from local trail runners). If I do go out on my own, I always let someone know where I’m going and I stick to routes I know and feel comfortable on. I also make sure I have the [proper gear](/en/explore/essential-gear-for-trail-running) on a jaunt in the forest.



Not soon after I started trail running, I even signed up for (and finished!) my first MEC trail race last fall. While I’m still new to the world of running trails, it’s without a doubt become one of my favourite outdoor activities. So much so that when I travel across Canada and abroad, I now research which local trails are good for running – it’s a great way to get to know an area. And though running uphill is still the hardest part about trail running for me, the views from the top of a mountain or in a forest clearing are worth the leg burn every single time.

If I’d have known how peaceful trail running would make me feel, I would have tried it a long time ago when I lived in Quebec and Toronto. But it’s never too late to start! Since I started trail running, I’ve learned that cities all over Canada – not just Vancouver – have networks of trails to explore. (I wish I’d known about all the [Toronto trail running spots](/en/article/where-to-go-trail-running-near-toronto) when I lived there.)

If you’re like me and are worried about going out there for the first time, then joining a local trail crew or clinic can definitely help ease some of your concerns.



Trail running has undeniably helped me become a better runner. It’s been softer on my body and so incredibly beneficial for my mind. Whenever I feel anxious these days, I just put on my trail shoes and head for a local trail. No matter where I am, it’s the best remedy for my soul.



## Related articles
- [Trail running: beginner’s guide](/en/explore/trail-running-beginners-guide)
- [Tips for your first trail running race](/en/explore/tips-for-your-first-trail-running-race)
- [How to choose trail running shoes](/en/explore/choose-your-trail-runners)



How road runner Mel Offner (a.k.a. @MelSays) jumped from city sidewalks to the world of trails.

Facing my fear of hills and bears for the love of running | MEC Blog

Facing my fear of hills and bears for the love of running

Ever wanted to go on an expedition? To climb a far-off peak, paddle an unexplored river or bike across a country?

Canadians have been pushing their boundaries in the outdoors for more than two decades with help from MEC Expedition Support. Whether you’ve got a bucket list of trips you’d like to take, or you’re just beginning to explore the possibilities, you could plan the trip of your dreams. To help you get started, we asked eight seasoned explorers to share their best expedition planning tips and tricks.



### How did you first learn about expeditions?
**Frank Wolf, a filmmaker, writer and adventurer who **[**rowed the Northwest Passage**](https://vimeo.com/ondemand/thehandoffranklin2/205031104)** with three teammates:** I was always aware of people doing long, challenging journeys for discovery and exploration. Though most of the world’s population has settled into communities, there’s still a nomadic part in all of us that expeditions satisfy.

**Taylor Maavara, a Canadian post-doctoral fellow at Berkeley National Lab in California, whose last two expeditions have been in the Indian Himalayas:** I grew up camping on weekends with my dad, so it was a natural progression to get into longer trips.

​**Travis Foster, a footloose and fancy-free climber based in his van parked outside the climbing gym in Cranbrook, BC:** Chris Bonington novels! In an time where sponsorship was almost unheard of, climbers had to write about their expeditions to use the proceeds from those books to fund their next trip.



### How do you define an “expedition”? How is it different from any other type of travel?
**Martina Halik, an avalanche technician and professional photographer based in Fernie, BC, who completed a **[**5-month ski traverse of BC’s Coast Mountains**](/en/article/i-did-a-5-month-ski-traverse-with-my-mum)** with her mom:** An expedition is something you decide on, and it changes from person to person. When I planned to travel along the Coast Mountain range, I didn’t even think of it as an expedition, it was more of a journey or a series of traverses.

**Frank:** For me, an expedition is a unique, challenging journey through a remote wilderness area where you are completely self-sufficient. You have a beginning and an end, but everything in between is unknown to you. The adventure lies in working your way though this unknown environment, dealing with the daily challenge of moving through obstacles and landscapes as they unfold before you.



### What was your first expedition?
**Taylor:** I went to Pemberton, BC, on an [Outward Bound Canada](https://www.outwardbound.ca/) course as a teenager. We did 11 summits on that trip.

**[Reuben Krabbe](/en/explore/mec-ambassadors), a professional adventure photographer, skier, mountain biker and MEC Ambassador based in Squamish, BC:** When I was 23 I did a winter camping trip in the Yukon’s Tombstone Mountains, and when I was 25 I went to [Svalbard, Norway](/en/article/the-photo-of-a-lifetime-capturing-a-skier-in-a-solar-eclipse), in the Arctic. Both trips were centered around skiing and trying to create beautiful pictures along the way.

**Ben Haggar, a freelance photographer and writer from Squamish, BC, who has tackled expeditions in 50+ countries on all 7 continents:** My first actual expedition was in 2007 when my friend Micha Forestall and I traversed the Valhalla Range in central British Columbia in summer. I was 25 at the time and climbing a lot, but the scale of this trip really surprised us.

**Frank:** Back in 1995 when I was 24 years old, my canoeing partner and I became the first people to paddle across Canada in a single season. The 171-day, 8000 km journey from Saint John, NB, to Vancouver, BC, got me hooked on doing expeditions and I haven’t stopped since.



### How do you come up with an idea for an expedition?
**Reuben:** Hunt for that thing or place that’s too cool, too beautiful, and then go chase it. That will put you in the head space where the rest begins to evolve naturally.

**Martina:** My trip was inspired by an article I read in *[Coast Mountain Culture](http://mountainculturegroup.com/)* magazine. I was becoming ski guide and I wanted to get a few more trips under my belt.

**Frank:** I generally look for blank spaces on the map and then figure out a way to travel through them self-propelled.

**Ben:** Find a sport and an area you’re passionate about, then think up something that seems to be just beyond the realm of what you think is doable.

> “I generally look for blank spaces on the map and then figure out a way to travel through them self-propelled.” – Frank Wolf
>


### How do you motivate yourself to take on these challenges?
**[Bruce Kirkby](/en/ambassadors/bruce-kirkby), an MEC ambassador who has travelled to 80 countries and amassed more than 2000 expedition days, including lengthy wilderness journeys with his young family:** That’s like asking if I need motivation to breathe. Finding time is generally the bigger challenge in today’s busy world, but that just comes down to prioritization. What are you gonna remember later, crossing the Patagonia ice cap or having a clean bathroom?

**Martina:** It’s about taking hold of your excitement and not letting fear and negative self-talk get in the way.

> “What are you gonna remember later, crossing the Patagonia ice cap or having a clean bathroom?” – Bruce Kirkby
>


### What’s the most disastrous or funny mistake you’ve made on an expedition?
**Ben:** I’m a huge fan of exotic street food and have a pretty solid stomach. But when street food experiences go bad, they can sideline you for days. I have a despairingly large number of “pooping my pants” stories. *[Editor’s note: Pack spare underwear.]*

**Frank:** We were washed down the Babine River Canyon in a spring flood, lost all our gear and almost drowned. That was a long, long time ago, and it taught me to respect and learn deeply about the power of nature.



### How do you manage stress while on a big trip?
**Reuben:** I wish someone had asked me this before these trips, because I honestly didn’t manage stress well. I also had a weird hero complex where I thought stress was something that affected weak-willed people, but it’s obviously something that affects everyone to varying degrees.

Try to get good at recognizing stress. It’s somewhat sneaky, and you’ll find yourself stressed out trying to think and make decisions. If you can recognize it, you can manage it better.



### What qualities do you look for in an expedition partner?
**Martina:** It’s important to travel with someone who won’t take things personally. When I was in a bad mood or snappy, my mum knew I was just tired and it didn’t have anything to do with her.

**Reuben:** Stable, not conflict averse, speaks their mind, and can manage emotional situations clearly. I also look for people who are crafty with their hands and keep their gear working well, so we don’t have individual problems that become group problems.

**Travis:** They have to be down for bumpin’ heaps of tunes while big wallin’.

**Ben:** I look for people with similar goals, ambitions, ethics and risk tolerance. It’s good to be on the same page with these major things, but having different personalities in a group is a good thing.

Understanding the expectations you have for other team members and what they have in mind for you is a key element. It’s better to have uncomfortable conversations and get everyone on the same page than it is for ill feelings to fester and strain meaningful relationships. The most difficult aspect of my solo Greenland expedition was the loneliness and not having a partner to help me through the darker times of food deprivation and physical and mental exhaustion.



### Where did you learn how to plan an expedition?
**Reuben:** Mentorship is the biggest thing. I didn’t have a formal mentor, but friends had much more developed skill sets in the areas I wanted to learn more about. For example, my friend [Tobin Seagel](https://www.instagram.com/tobinseagel/) took time to relay knowledge to me as we went on a trip.

**Taylor:** When I was 12, my dad and I attended an MEC clinic on how to plan a canoe trip. After high school, I took a [NOLS course](https://www.nols.edu/en/) to learn about leadership in the backcountry.

**Ben:** If you’re completely new to expedition planning and aren’t sure where to start, Alistair Humphreys has a great book titled *Grand Adventures*, which is kind of a “how to” guide.



### What tools do you use for expedition planning?
**Frank:** I use Google Maps to do the initial planning, then fine-tune it with topographical maps, which are available for free online.

**Ben:** I made a basic spreadsheet detailing all the projected costs and details, everything from the cost of a taxi to the airport in Nuuk [Greenland] to the maximum and minimum number of kilometres of unknown terrain I’ll be able to cover each day.

**Bruce:** Maps, Google, books, often Lonely Planet for general background. If a region isn’t mentioned in Lonely Planet, then I know it’s worth researching more.

**Taylor:** I spend hours on [NASA satellite photos](https://worldview.earthdata.nasa.gov/) and on [Google Earth](https://earth.google.com/web/@0,-2.17280005,0a,22251752.77375655d,35y,0h,0t,0r/data=OgMKATA). There’s a [historical feature](https://support.google.com/earth/answer/148094?hl=en) so you can go back in time and see how glaciers have changed; we use it to tentatively plan our routes.



### How do you handle meal planning for this kind of trip?
**Drew** **Leiterman, a journeyman carpenter with a strong passion for photography who lives, works and climbs in BC’s Kootenays:** We did a lot of calorie counting while trying to get the least weight to most calories.

**Taylor:** Some people say you should make all your own meals, but at high altitude I don’t have any ego about it. My favourite dehydrated meals are [mac and cheese](/en/product/6024-001/three-cheese-mac-%26-cheese) or [pad Thai](/en/product/5053-600/vegetable-and-peanut-pad-thai).

**Frank:** I keep it light and simple. I usually have oatmeal for breakfast, PB and honey on tortillas for lunch, a freeze-dried meal for dinner, and energy bars, pepperoni sticks and GORP for snacks.



### What’s one piece of advice you’d give to someone planning their first expedition?
**Taylor:** Start small, figure out things like how heavy a pack you can carry and how much food you need to eat, and eventually you’ll gain confidence. It helps to go with someone who knows what they’re doing, so consider taking a course or lesson.

**Reuben:** It’s important to have both a good plan, and the ability to change and modify that plan as the trip evolves. You need to have contingency plans for injuries, weather and equipment failures.

**Frank:** Don’t let the distance or time overwhelm you. Take the expedition one day at a time.

> “It’s important to have both a good plan, and the ability to change and modify that plan as the trip evolves.” – Reuben Krabbe
>


### What tips do you have for sourcing funding or sponsorship?
**Taylor:** The [MEC Expedition Support](/en/explore/outdoor-impact) program has helped me go on two expeditions.

**Frank:** You need to have something to offer. It’s not enough to just go on a cool trip – you need to give back to your sponsors through social media, published articles, published images, gear reviews, film and speaking engagements.

**Reuben:** You can really ask anyone for funding; the difficult part is finding a good contact and figuring out how to be valuable. Remember that most sponsors and grant funders are thinking about what value you/your trip offers to the company, not simply how cool or difficult it might be.



### How do you plan epic expeditions when you have school-aged kids?
**Martina:** One of the easiest things you can do with small children is go on canoe trips (mellow ones, not whitewater).

**Bruce:** Pack three sets of clothing, along with a favorite stuffy, blanket or water bottle… anything that will remind your children of home, even on the other side of the world. Work in downtime every day. Kids need big chunks of time to explore beaches, play with pine needles and watch ants crawling across blades of grass.

Let the kids know your plans for the next day, and even give them some options. Having them responsible for the itinerary can drastically reduce whining. And an activity tracker with a step counter, is a great way to encourage walking.

> “Work in downtime every day. Kids need big chunks of time to explore beaches, play with pine needles and watch ants crawling across blades of grass.” – Bruce Kirkby
>


### What are your must-have pieces of gear?
**Taylor:** My whole sleeping situation needs to be dialed. I bring an [extra-warm sleeping bag](/en/product/5058-223/centaurus--18c-sleeping-bag), and a [Therm-a-Rest NeoAir sleeping pad[(/en/product/6024-073/neoair-xtherm-nxt-sleeping-pad) that packs down really small.

**Drew:** My gear must-haves are rock shoes, a harness and rope.

**Reuben:** The DeLorme InReach is a great 2-way satellite communication device that lets you download weather and text for emergencies, or if you’re lonely. I used to have a simple satellite beacon and accidentally almost called in the Navy once, so I’d recommend 2-way communications. Also, a good tool kit. Your preparation is only as good as the stuff you can fix.

**Frank:** Pretty much any journey involves my [MSR Whisperlite International stove](/en/product/5026-912/WhisperLite-International-Stove), a Therm-a-Rest NeoAir Xtherm sleeping pad and my [Garmin GPS](/en/products/watersports/marine-navigation/handheld-gps?brand=Garmin).

​**Travis:** The [Patagonia Houdini](/en/product/5062-460/houdini-jacket) windbreaker, Bluetooth wall speakers and a heap of [Ritter Sport bars](/en/products/camping-and-hiking/camping-kitchen-and-hydration/food-and-drink/snacks/chocolate-bars?brand=Ritter%20Sport) and [hot chocolate](/en/products/camping-and-hiking/camping-kitchen-and-hydration/food-and-drink/drinks/coffee-tea-and-hot-chocolate).



Thanks to Martina, Travis, Taylor, Drew, Reuben, Bruce, Ben and Frank for sharing their advice! If you’re feeling fired up and ready to tackle your own epic trip, check out [MEC Expedition Support](/en/explore/outdoor-impact).

*Top photo by Bruce Kirkby.*



## Related articles
- [Why we go outdoors](/en/article/why-we-go-outdoors)
- [How to choose and fit a backpack](/en/explore/choose-and-fit-a-backpack)
- [7 ways to hike and camp responsibly](/en/article/7-ways-to-camp-and-hike-responsibly)



Want to go on a seriously epic adventure? We asked eight intrepid explorers to share their best expedition planning tips.

How to plan an expedition | MEC Blog

How to plan an expedition

The new lineup of 2018 Intense bikes is in at MEC, and we couldn’t be more stoked on the updates and builds. Expect specs that’ll let you hone in where you want with versatile performance that comes standard.

To help you get acquainted with these beautiful machines, we grilled our MTB specialists about what each build is all about. Here’s the run down on each of the different 2018 Intense bikes – [Spider](/en/brand/intense/products/gear/cycling-gear/bikes/mountain-bikes/c/1527?sort=newest&text=spider&org_text=spider), [Primer](/en/brand/intense/products/gear/cycling-gear/bikes/c/854?sort=newest&text=Primer&org_text=Primer), [Carbine](/en/brand/intense/products/gear/cycling-gear/bikes/mountain-bikes/c/1527?sort=newest&text=carbine&org_text=carbine), [ACV](/en/brand/intense/products/gear/cycling-gear/bikes/mountain-bikes/c/1527?text=ACV&org_text=acv&sort=newest), [Recluse](/en/brand/intense/products/gear/cycling-gear/bikes/mountain-bikes/c/1527?sort=newest&text=recluse&org_text=recluse) and [Tracer](/en/brand/intense/products/gear/cycling-gear/bikes/mountain-bikes/c/1527?sort=newest&text=tracer&org_text=tracer) – and what they can do for you.

> *“Bikes come to life when you push them hard. That’s when you notice a big difference between brands.” – Andres P., MEC MTB Specialist*
>
## Intense Spider


The [Spider](/en/brand/intense/products/gear/cycling-gear/bikes/mountain-bikes/c/1527?sort=newest&text=spider&org_text=spider) is your go-hard all-rounder that’ll impress you when you give it the chance to pick up some momentum. It’s designed for riders who want something light and zippy to move around on the mountain, but that can still handle treks over any trail.

> *“The Spider just makes you want to go faster.” – Luke P., MEC MTB Specialist*
>


Like all the Intense models, the 27.5in. Spider starts with the Foundation build (available in carbon or aluminum). The Pro and Expert builds take things up a featherlight-notch by combining carbon fibre and SRAM’s 1×12 Eagle drivetrain. Agility and maneuverability are what the Spider’s all about, and the dual-link JS-Tuned suspension system helps keep you from bottoming out on rough terrain. Energy conservation and comfort also come into play with such a great suspension system – you can pedal up efficiently and keep the ride down smooth and fast. 140mm of front travel hits the sweet spot for a versatile all-mountain machine. Versatile geometry means you can take it to races, and still maintain enough pep to keep up with your buddies on big bikes while you’re riding trails on the weekends too.



Looking for a 29er? Scope the Primer below.

### Side note: What’s JS Tuned suspension?
JS (“Jeff Steber”) Tuned suspension is part of what makes Intense bikes stand out. Three things to know about this dual-link suspension set-up:

- It’s essentially a customized variant of the well-known Virtual Pivot Point (VPP) system.
- The suspension set-up is specced specifically for each Intense bike in the range based on wheel size, geometry, use and more.
- The lower link near the bottom bracket (the iBox pivot) helps reduce bottom-out and gives great small bump sensitivity. The result is better pedalling efficiency and control at the top of suspension.
- Want more info? Check out our 2017 guide for a [deeper dive on JS Tuned suspension](/en/article/2017-intense-bikes-what-you-need-to-know).

## Intense Primer


The days of having a fleet of mountain bikes for different types of riding are over. Meet the [Primer](/en/brand/intense/products/gear/cycling-gear/bikes/c/854?sort=newest&text=Primer&org_text=Primer): a bike that will get ‘er done from coast to coast. 140mm of front travel devours steep terrain. It’s a 29er, so if it’s fast rolling momentum you’re after, you’re in luck. Shortened chainstays and wheelbase balance out the big wheel diameter, so your frame will still feel flickable and nimble.



> *“For 2018, the build kits also see a few nice upgrades: wider rims and SRAM Eagle groupsets mean there’s very little I’d change out of the box. East coast, west coast – it doesn’t matter. Wherever you go with the Primer, it’ll be with a grin on your face.” – Matthew L., MEC MTB Specialist*
>
The Primer matches the Spider’s all-around attitude and JS Tuned suspension that’ll let you thrash steep sections of trail, but 29-inch wheels give this machine the chance to really shine and take your momentum further.



Not quite burly enough for you? Meet the new Carbine.

## Intense Carbine


The [Carbine](/en/brand/intense/products/gear/cycling-gear/bikes/mountain-bikes/c/1527?sort=newest&text=carbine&org_text=carbine): made for epic adventures. It’ll impress you on Strava-worthy days in the saddle and can handle anything a mountain can throw at you (and handle it well).

> *“The Carbine is a monster truck, but still is very capable so you can climb epic, day-long trails.” – Andres P., MEC MTB Specialist*
>


The 160mm of front travel and JS Tuned suspension means this 29er sets you up for roller-coaster trails and serious drops. Whether you’re shredding the Shore or want to gain an edge for smoothing out your ascents, the Carbine is a tough trail pick that’ll bump you up a weight class or two. Extra ruggedness doesn’t mean this rig will feel cumbersome or heavy, but the long wheelbase is going to feel stable and under control no matter where you take it.



## Take them for a ride
When it comes to comparing specs, any bike tech nerd could spend hours analyzing geometry, numbers and angles. But the best way to feel out which bike is right for you is to actually get on one and take it for a rip where you ride. To test ride an Intense bike, check out the MEC demo program.

> *“My top tip for demo’ing a bike is to ride somewhere you’re familiar with, instead of setting out to some exotic new locale. Riding a known loop means you’ll get the best idea of how the demo bike stacks up against your current rig.” – Matthew L., MEC MTB Specialist*
>


Alright, back to the last three bikes:

## Intense ACV


[ACV](/en/brand/intense/products/gear/cycling-gear/bikes/mountain-bikes/c/1527?text=ACV&org_text=acv&sort=newest) (that’s Air Cushioned Vehicle) falls into the 27.5+ category (a.k.a. “plus bikes”). The frame accommodates some seriously wide tires – 2.8in. to be exact. You’ll especially notice the extra width when you’re floating over loose terrain or keeping traction at its max over changing conditions. Added traction is a huge advantage, letting you pick your way down a super wet route with ease. JS Tuned suspension and 150mm of front travel lets you huck it around the on trail and makes this bike a blast to ride.



Dominating over steep, rocky terrain, the [Recluse](/en/brand/intense/products/gear/cycling-gear/bikes/mountain-bikes/c/1527?sort=newest&text=recluse&org_text=recluse) balances slack geometry with a short wheelbase –that’s where things get fun. You’re going to get a ride that’s responsive and peppy, but also (maybe even surprisingly) stable.

> *“The Recluse is like the ultimate multi-tool – it gets you up to the best trails quickly, and the iBox Pivot keeps the rubber side down on technical descents.” – Cory S., MEC MTB Specialist*
>


The 27.5in. wheels and 150mm up front mean you’ll feel at home on steep, gnarly terrain. Like the rest of the fleet, the JS Tuned suspension system is a defining quality of this bike. The Recluse, however, has a little extra travel and slacker angles than the Spider that’ll give you a slight edge if Enduro is your priority.



Intense hangs their hat on the Tracer build, and for good reason. A full-on freeride machine, the [Tracer](/en/brand/intense/products/gear/cycling-gear/bikes/mountain-bikes/c/1527?sort=newest&text=tracer&org_text=tracer) was made to pick out the most aggressive line.

> *“The SRAM Eagle groupset on the Expert and Pro builds of the Tracer offers a massive gear range to shred the mountain in both directions.” – Matthew, MEC MTB Specialist*
>


Trying to decide between the Tracer or the Recluse? Know that the Tracer pulls ahead when it comes to demolishing hyper-vertical terrain or spending days at the bike park and is the most aggressive pick of the lineup. 160mm of front travel puts it in downhill territory, but the slack geometry keeps stability locked into the design. The efficient frame design and the lightweight carbon frame makes climbing almost too easy.



Between all Intense builds, the one constant is versatility. Once you’ve got things dialed, there’s no reason you can’t push the limits of where each bike will take you.

These rides are ready to rip. Just say when.



## Have more mountain bike questions?
MEC MTB Specialists have the answers. [Book an appointment](/en/stores?promo=mtbspecialist) to talk to your local MTB Specialist, use the chat feature on mec.ca, or call 1-888-847-0700.

## Related articles
- [Mountain bike tires: tubes vs. tubeless?](/en/explore/mountain-bike-tires-tubes-vs-tubeless)
- [How to wash your mountain bike](/en/explore/how-to-wash-your-bike)
- [Mountain biking gear checklist](/en/explore/mountain-biking-gear-checklist)



Spider, Primer, Carbine and more. Find out what bike is your match.

2018 Intense bike lineup: A run down | MEC Blog

2018 Intense bike lineup: A run down

*Heads up: this post is **not** a substitute for actual avalanche skills training; please be safe out there! Sign up for an AST course in your area via [Avalanche Canada](https://avalanche.ca/map) and [Avalanche Quebec](https://avalanchequebec.ca/en/). MEC has been a proud [partner](/en/explore/partnerships) of Avalanche Canada for over 25 years.*

Skiers love to talk a big game about powder. It’s the ultimate trophy – and frankly, a lot easier to come by in the backcountry. As someone who has been resort skiing all my life, my bragging rights only went so far. Meanwhile, friends and colleagues would return from a weekend of fresh lines and waist-deep powder. Serious envy would set in.

Backcountry skiing was always the next logical step, but I knew I needed to be trained for the possibility of an avalanche. From a friend getting caught in one of Kananaskis Country’s notorious slides to MEC Ambassador Bruce Kirkby [living to tell the tale](/en/article/the-finger-of-god-an-avalanche-story) to the [unprecedented rescue](https://avalanche.ca/cherry-bowl#/intro) at Cherry Bowl (a size 3.5 avalanche big enough to destroy a small building buried a group of skiers), the necessity of an Avalanche Skills Training (AST) course was clear. So, I corralled a crew of MEC staffers to come with me to Whistler and get certified. My first backcountry ski outing was going to be on this course – find out what I learned along the way.



Our crew was eight strong: Elyse and Brian were avid backcountry skiers and were taking the course as a refresher; the rest of us – Jaime, Matty, Lauren, Matt, Alyson and I – were intermediate to advanced resort skiers, ready to learn the ropes. The weekend consisted of classroom sessions and field time over two days, all led by our expert [Extremely Canadian](https://extremelycanadian.com/) instructor, Mitch.

We started in the classroom the evening we arrived, diving right into lessons in snowpack, crosswinds and travel techniques. We learned the difference between alpine, treeline and below treeline terrain; the importance of direction in avalanche reports (winds SE, slabs in NW, for example); and how avalanches over the last 48 hours are the number one indicator of more avalanches. We left our classroom buzzing with new information, things we would put into practice the next day on the hill.

> Avalanches over the last 48 hours are the number one indicator of more avalanches.
>
Suited up with touring skis, skins, transceivers, layers and snacks (we followed this [touring pack list](/en/explore/ski-touring-checklist)), we met Mitch and took a couple lifts to an on-mountain lodge to plan our day. Topographic maps, the Avalanche Canada app (also for Android), and a couple of phone calls to listen to snow reports gave us our base information for the day: new snowfall, winds, number of avalanches in the past 24 hours, danger ratings, signs of instability, weather changes, and recent loading. Using our Avaluator cards, we went over the conditions and terrain characteristics to determine what was skiable.



Once outside, Mitch had us circle up and test our transceivers to make sure our transmitting and receiving modes were working. Elyse was tasked with finding the rest of us. “I got you, Kim. Got you Matt.”

Mitch was in for a bit of a surprise when he realized he’d be giving a few of us an impromptu lesson on skinning and kick-turns. Most backcountry courses assume that you’ll know how to use touring gear and apply/remove your skins beforehand, so grab some rental gear and ask an experienced backcountry skier to show you the ropes on a small hill near your home or just off the side of a resort run. There’s so much to learn during an AST1 course,  and the last thing you want to think about is fussing with your gear or learning kick-turns on the fly. It’s surprisingly fun to head uphill, although you learn very quickly why backcountry ski clothing is a finessed layering system – you’re going to get warm hiking up a mountain.

> This is what skiers mean when they say you earn your turns.
>
Even in a small crop of trees off the side of a popular run, it felt like we were in another world. Things were suddenly more silent and serene; the snow was unimaginably soft and forgiving. The climb added a whole new element to a day on the hill. This is what skiers mean when they say you earn your turns; every time we slid our skis higher, taking turns breaking trail, we thought more about the sweetness of the descent.



We skinned and traversed from slope to slope, seeing real-life examples of top- and cross-loading snow as well as terrain types: simple, challenging and complex. Mitch spoke about the grainy quality of the snow, its elasticity and red-alert warning signs: rain causes the fastest changes in the snowpack; 35- to 45-degrees are the most frequent avalanche angles; when there are rocks at the top of a slope dotted with snow, avoid them; if you can hear water running under the snow in the spring, get off the snow!



On our second day, Mitch gathered us for a test profile, sawing into the snow like a layer cake. After looking and feeling for strong and weak layers, he took a chunk off on his shovel and bumped it with his palm from below. The snow jumped and shifted, and we could instantly see the stresses placed on the pack by gravity.

> The window for a successful rescue is just 10 minutes.
>
After dismantling our test site to keep it safe for other skiers, we practiced a rescue. This drill really underscored how hard it is to successfully retrieve avalanche victims. Finding a signal, probing and digging – even in our V formation – is exhausting. The window for a successful rescue is just 10 minutes. Nearly 80% of buried victims survive if they are out in that time, but at 15 minutes, survival drops to 40%, and after 35 minutes, it’s less than 10%.

Backcountry skiing is as alarming as it is alluring, and there is so much to avalanche training that I haven’t mentioned here. The only way to really be ready is to take courses available through [Avalanche Canada](https://avalanche.ca/map), [Avalanche Quebec](https://avalanchequebec.ca/en/) and other accredited organizations, and then get out and practice your skills.

While I have my AST1 certification now, the learning never really stops. I plan to upgrade my avalanche skills with refresher and companion rescue courses as I go. In the meantime, you can find me tagging along with experienced backcountry riders on the weekend, gearing up for a hut trip, or practicing my #humblebrag with stories of sweet, sweet pow.



### 

*MEC is committed to supporting avalanche skills training, public awareness and good times outside. Special thanks to Mitch for his careful instruction and good humour on our AST1 course.*



### Related articles
- [Avalanche safety gear and training](/en/explore/avalanche-safety-gear-and-training)
- [How to choose backcountry skis](/en/explore/backcountry-skis)
- [What to pack for a day of backcountry skiing](/en/article/what-to-pack-for-a-day-of-backcountry-skiing)



After a lifetime of sticking to resort slopes, one experienced skier gets a hands-on lesson in the risk and reward of backcountry pow.

My first time backcountry skiing

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