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Outdoor Tips, Tricks, Inspiration and Activities | MEC Blog

Maybe you’ve got a few road 10Ks or marathons under your belt, and you’re ready to trade sidewalks for switchbacks. Or maybe you’ve been trail running for years and you’re ready to tackle your first ultra.

Whether you’re aiming for a personal best or just want to have a good time, trail races are a fun way to test your speed, skills and mental toughness. While there are hundreds of trail races in Canada, these ones stand out, thanks to their challenging terrain, incredible alpine views, community spirit and world-class competition. Here are our bucket-list trail races, in order of their 2018 dates.

## 1. Sulphur Springs Trail Race
Ancaster, ON

A local favourite since 1993, the [Sulphur Springs Trail Race](https://raceroster.com/events/2023/60629/sulphur-springs-trail-race-2023) loops through the forested trails of the Dundas Valley Conservation Area outside Hamilton, ON. The non-profit race offers a wide range of distances, and proceeds support trail conservation and maintenance, as well as free running programs for girls in lower-income communities.

**Distances:** 10km, 25km, 50km, 50 miles, 100 miles for solo runners; 100-mile relay for teams of up to eight runners

**Date:** May 25–27, 2018



## 2. MEC Vancouver Trail Race Three
West Vancouver, BC

Climbing over 2000m, the 55km course at MEC Vancouver Trail Race Three takes runners from sea to sky, racing through lush coastal rainforest to enjoy city views of Vancouver. At the finish line, you’ll find chip-timed results and free massages, coffee and bananas, and the course is accessible by public transit. At $40, it’s an incredibly affordable way to tick an ultra off your bucket list.

**Distances:** 15km, 55km

**Date:** June 3, 2018



## 3. Tour du Lac Brome
Knowlton, QC

Now in its 40th year, the [Tour du Lac Brome](http://www.tourdulacbrome.com/) draws thousands of runners from across the country to compete in a full weekend of road and trail races. Known for its festive and family-friendly atmosphere, the Tour’s courses wind through the countryside of Quebec’s Eastern Townships, just an hour from downtown Montreal. If you want to push your limits, take the Lac Brome Challenge and combine a Saturday trail race with a road race on Sunday.

**Distances:** 2km, 4.5km, 9km (as well as many road options)

**Date:** June 15–17, 2018



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## 4. Canadian River Valley Revenge Ultra
Edmonton, AB

“Revenge is a dish best served twice,” claim the organizers of the [Canadian River Valley Revenge Ultra](https://www.canadianrivervalleyrevenge.com/), which is why they offer both summer and winter trail races. These urban ultras wind through thick forest and along sheer cliffs on singletrack and doubletrack so challenging, you’ll forget you’re in the heart of Edmonton.

**Distances:** 5km, 25km, 50km, 50 miles, 100km, 100 miles; 25km relay, 50km relay

**Date:** June 15–16, 2018; January 2019



## 5. The Limberlost Challenge
Township of Lake Bays, ON

Just outside the borders of Algonquin Provincial Park, the rugged trails of the Limberlost Forest and Wildlife Preserve play host to [The Limberlost Challenge](https://thelimberlostchallenge.com/). The course loop passes pristine lakes and fascinating rock formations, and organizers promise “a post-race meal that you *will* write home about.” Plus, a portion of the proceeds supports Trails Youth Initiative, an adventure-based learning organization for youth in Toronto.

**Distances:** 14km, 28km, 56km

**Date:** July 7, 2018



## 6. Sinister 7
Crowsnest Pass, AB

With a punishing 6321m of elevation gain and an elevation profile as jagged as the Rocky Mountain peaks surrounding the course, the [Sinister 7](http://www.sinister7.com/) is not for the faint of heart. Traverse the remote, rugged wilderness of Alberta’s Crowsnest Pass, where the views might distract you from the complex, technical terrain. And if you really want to make it a banner year, run the Canadian Death Race (see below) and the Black Spur Ultra to complete the Sinister Triple.

**Distance:** 100 miles (open to single runners or teams of up to seven)

**Date:** July 6–8, 2018



## 7. Knee Knackering North Shore Trail Run
North Vancouver, BC

Named one of the toughest races in North America by *Running Wild* magazine, the [Knee Knackering North Shore Trail Run](http://kneeknacker.com/) (or Knee Knacker) is legendary for its terrain and its views. Racers traverse Vancouver’s North Shore Mountains from Horseshoe Bay to Deep Cove through Pacific Northwest rainforest, across rocky slopes and past spectacular scenery. After 4876m of vertical climb and descent, your knees will be knackered, but the finish-line festivities help temper the pain.

**Distances:** 30 miles

**Date:** July 14, 2018



## 8. Broken Goat
Rossland, BC

When the course description warns you that you’ll summit two peaks before reaching the first aid station, you know you’re in for a challenging race. [Broken Goat](https://www.pacetrailseries.com/broken-goat.html) is a point-to-point route along the 7 Summits ridge trail, with 45km of flowy alpine singletrack offering 360-degree views of the surrounding West Kootenay peaks.

**Distances:** 12km, 25km, 50km, 1km kids’ race

**Date:** July 21, 2018



## 9. MEC Montreal Trail Race Four: Mont Tremblant
Mont-Tremblant, QC

Ready to run up a ski hill? Tackle the formidable MEC Montreal Trail Race Four at Mont Tremblant and enjoy technical trails and incredible views. A variety of distances means the whole family can participate, and at only $15–$25, it’s an affordable way to challenge yourself with a longer race.

**Distances:** 5km, 10km, 20km, 40km

**Date:** July 29, 2018



## 10. Canadian Death Race
Grand Cache, AB

Billing itself as “one of the world’s toughest ultramarathons,” the [Canadian Death Race](http://www.canadiandeathrace.com/) is just as serious as it sounds. With 5180m of elevation gain, gruelling ascents and long distances between aid stations, it’s as challenging as it is scenic. The last leg includes a rushing river, and in a nod to Greek mythology, runners must carry a special coin to pay for safe passage across it to reach the finish.

**Distance:**marathon, 125km (open to single runners or teams of up to five)

**Date:** August 3–6, 2018



## 11. Yukon River Trail Marathon
Whitehorse, YT

Now in its 20th year, the [Yukon River Trail Marathon](http://www.yukonmarathon.com/Content/home) is a formidable out-and-back race on rugged singletrack along the mighty Yukon River. Its elevation profile “resembles a monster’s jagged set of teeth,” according to one runner, and the views are so stunning that for safety reasons, organizers remind runners to “keep your eyes on the terrain, not the scenery.”

**Distances:** half marathon, marathon, marathon relay (with legs from 8 to 13km)

**Date:** August 5, 2018



## 12. Brookvale Ultra Trail Races
North Wiltshire, PEI

Tackle the Nordic ski and technical singletrack trails in and around Brookvale Provincial Park for a hilly race through beautiful woods. Previous racers highlight the [Brookvale Ultra Trail Race](http://raceeventguide.ca/events/brookvale-ultra-trail-races/)’s seamless organization, challenging course and energetic volunteers.

**Distances:** 10km, 25km, 50km

**Date:** August 5, 2018



## 13. Fat Dog 120
Manning Park, BC

Named one of the world’s nine toughest ultras by *Outside* magazine, the [Fat Dog 120](http://fatdog120.ca/) sends runners up a gruelling 8682m of elevation – nearly the height of Mount Everest (8848m). Travelling through three provincial parks, the course offers stunning views of BC’s Cascade Mountains and “sumptuous aid stations.”

**Distances:** 40 miles, 50 miles, 70 miles for solo runners; 120 miles for solo runners or teams of up to nine

**Date:** August 10–12, 2018



## 14. Squamish 50
Squamish, BC

With a start line right on the beach and more than 3350m of elevation gain, the [Squamish 50](http://squamish50.com/) certainly lives up to the Sea to Sky hype. The course is 85% singletrack and offers incredible views of surrounding glaciers, peaks and Howe Sound. If you’re feeling ambitious, tackle the 50-miler on Saturday and the 50km race on Sunday to earn the coveted limited-edition Squamish 50/50 trucker hat.

**Distances:** 23km, 50km, 50 miles, 50/50 (50 miles on Saturday, 50km on Sunday)

**Date:** August 18–19, 2018



## 15. Ragnar Trail Cottage Country
Oro-Medonte, ON

Prefer trail running as a team sport? Try the [Ragnar Trail Cottage Country](https://www.runragnar.com/event-detail/trail/cottagecountry) relay race, where runners complete loops of varying distance and difficulty over the course of two days and one night. While one teammate is on the trails, the rest can lounge at the team campsite, hang out at the central bonfire or admire the impressive costumes coming through the finish.

**Distance:** 192km relay for teams of 2 to 8 runners (no solo runners)

**Date:** August 24–25, 2018



## 16. 5 Peaks: Whistler Blackcomb
Whistler, BC

One of the most scenic races in the 5 Peaks series (and that’s saying something), the [Whistler Blackcomb](http://www.5peaks.com/shop/whistler-blackcomb-race-4) course takes runners through alpine meadows and across boulder fields while offering panoramic views. Like all 5 Peaks races, this one’s cup-free, so make sure to bring your own [water bottle or hydration bladder](/en/products/camping-and-hiking/camp-kitchen/water-bottles-and-reservoirs/c/1563?filters%5Bcustom_fields.ideal%20for%5D%5B0%5D=running).

**Distances:** 6.6km, 10.6km (kids: 1km, 3km)

**Date:** August 25, 2018



## 17. MEC Ottawa Trail Race Three: Calabogie Peaks
Calabogie, ON

Go toe to toe with elite trail runners at MEC Ottawa Trail Race Three, which is also the inaugural Athletics Ontario Provincial Trail Running Championships. Combining technical singletrack, rocky ridge lines and an ascent up a ski run, the course offers stunning views from the summit of Calabogie Peaks.

**Distances:** 5km, 13km

**Date:** September 9, 2018







## 18. Beaver Flat 50
Saskatchewan Landing Provincial Park, SK

Yes, you can run a rugged trail race on the prairies – the [Beaver Flat 50](http://www.pskyrunning.com/home) has an elevation gain of 2300m. Billing itself as a “hilly hard-as-hell trail run,” the race takes place on narrow animal trails full of rocks, sand, juniper and cacti.

**Distances:** 5km, 10km, 20km, 50km

**Date:** September 15, 2018



## 19. XTrail Mont Orford
Sherbrooke, QC

Test yourself against the technical terrain, creek crossings and serious elevation gain at [XTrail Mont Orford](https://xtrailrace.com/xtrail-orford/), and be rewarded with flowy singletrack and 360 views. The 23km race is the headliner here, but shorter and less technical courses offer options for newer trail runners or the rest of the family.

**Distances:** 5km, 11.5km, 20km, 23km, 1km (kids)

**Date:** October 13, 2018



We know these races are popular, so if you like the look of one that’s already sold out this year, put the registration open date on your 2019 calendar. In the meantime, check out the MEC Race Series for lots of other trail race options.

See you on the trails!



## Related links:
- [How to start trail running: tips for road runners](/en/article/how-to-start-trail-running-tips-for-road-runners)
- [Tips for your first trail running race](/en/explore/tips-for-your-first-trail-running-race)
- [Trail race recovery tips from Ellie Greenwood](/en/article/trail-race-recovery-tips-from-ellie-greenwood)



Breathtaking views. World-class competition. And serious bragging rights. Here are the Canadian trail races to put on your bucket list.

19 bucket-list trail races in Canada | MEC Blog

19 Canadian trail races to add to your bucket list

Whether you’re a newbie trail runner or a seasoned marathoner, it’s natural that a fresh running season brings a sense of excitement about the latest tech and gear on the scene. There’s lots to see for 2018, from GPS run watches that store over 500 songs to reflective details that come to life on night runs.

We’ve gathered up the gear that’s getting us pumped for longer days and sunshine in one place:

## Throwback details
Asics is one of the original players for running shoes, and we’re digging the throwback splatter and mesh on the [Asics Roadhawk road runners](/en/brand/asics/products/gear/running-gear/running-shoes/road-running-shoes/c/1731?text=roadhawk&org_text=roadhawk&b=100-1184-1195-1489). Retro colours and prints are also making their way onto clothing. One example? Patagonia’s popular [Houdini jacket](/en/brand/patagonia/products/gear/running-gear/running-clothing/running-and-cross-country-jackets/c/1026?text=houdini+jacket&org_text=houdini+jacket) for running, hiking and even climbing.



## Yellow: A Colour Story
Whether you call it lemon, lime, sulphur or just plain yellow, we’re noticing every running brand has an offering in this summery shade which is said to evoke energy, joy, and clarity which are all the emotions we associate with running (or at least post-run).

Here’s a round up of yellow favourites, all shown below:

- New [Asics Gecko XT trail runners](/en/product/5057-881/Gecko-XT-Trail-Running-Shoes), which are super light thanks to the FlyteFoam midsole.
- The [MEC Vibe short-sleeved tee](/en/product/5039-855/Vibe-Short-Sleeve-Tee?colour=LCN00) and [sleeveless running tank](/en/product/5045-286/Vibe-SL?colour=LCN00) for hot running weather.
- [Ciele hats](/en/product/5046-715/GoCap-Standard?colour=SNV01) are a favourite among runners and feature +40 UPF protection.
- [Equinox sunglasses](/en/product/5053-486/Equinox-Sunglasses?colour=GMY00) will serve you well on bright, sunny days (and their aerodynamic style might even make you faster).
- [Nike headbands](/en/product/5038-181/Printed-Headbands-Assorted-6-Pack) include a hit of yellow in their set, and keep your hair out of your face.
- A [running tank from New Balance](/en/product/5056-266/Transform-Tank?colour=SLR02) with an updated silhouette and longer hem in the back.
- [Rally running gloves from Nike](/en/product/5038-025/Rally-Run-Gloves?colour=BK460) are bright and breathable for morning or late-night runs.



## Thick cushy soles
“[Hoka](/en/brand/hoka/products/c/100) is known for being a ‘maximalist’ brand, thanks to their cushy, floaty, runners with stack heights above 30mm,” says MEC running shoe specialist Sean. “Stack height is basically the total thickness of material between your foot and the ground, and is a useful proxy for how cushy a shoe will feel,” he explains.

With all that cushion, they’re still surprisingly light so you can respond quickly to twists and turns on technical terrain. Side note: if you’re a runner who just can’t adjust their heel strike then these shoes might be ones to try thanks to their immense cushioning. We’re pumped about the [Hoka Challenger ATR 4](/en/brand/hoka/products/gear/running-gear/running-shoes/trail-running-shoes/c/1730?text=hoka+challenger&org_text=hoka+challenger&b=100-1184-1195-1489), the [Hoka SpeedGoat 2](/en/products/run-and-fitness/running-and-training-footwear/running-shoes/trail-running-shoes/c/1730?text=hoka+speedgoat&org_text=hoka+speedgoat&b=100-1184-1195-294).



## Zero drop
[Altra running shoes](/en/brand/altra/products/run-and-fitness/running-and-training-footwear/running-shoes/c/1489) are known for their zero drop which means the shoes are exact same distance off the ground at both the heel and the ball of the foot. Zero drop shoes support proper foot striking. Altra’s founder, Golden Harper, says, “Landing anywhere between a slight heel strike and a slight forefoot strike is a safe zone for most people.” With proper running form, it’s possible to reduce your impact, avoid runner’s knee, and prevent shin splints while running.



For reference, a traditional running shoe drop is 10–12mm. An increasing number of trail running shoes are coming in at 8mm or lower, and there are more shoes in the 0–4 mm (low-drop range). Basically, low-drop is one concept that’s stuck around from the minimalist trend; even as stack heights are on the rise, you can still find options across the drop spectrum (from 0–11mm in the MEC trail assortment).

## roomy toe boxes
In terms of shape and fit, Altras are all about the wide toe box shaped like a human foot, compared to a pointier toe on the Hoka.

“Altra specifically designs shoes with a broad, wide toe box to allow your foot to spread and splay naturally, and people with average to wide feet will likely want to try on the Altras,” says Sean. “Hokas have more of a performance fit, so runners that have feet any wider than average (and particularly those running longer distances/races, where your feet tend to swell a bit) will want to [confirm](/en/explore/returns-and-guarantee) they’ll get the width they need from Hokas.”

## Go for Gore
Gore-Tex that is. Salomon and Asics released options that we’re fond of for rainy day runs, including the [Asics FujiTrabuco](/en/brand/asics/products/gear/running-gear/running-shoes/trail-running-shoes/c/1730?text=fujitrabuco&org_text=fujitrabuco&b=100-1184-1195-1489) and [Salomon Speedcross 4 GTX](/en/brand/salomon/products/gear/running-gear/running-shoes/trail-running-shoes/c/1730?text=speedcross+4&org_text=speedcross+4&b=100-1184-1195-1489) shoes. They’ll keep your feet dry so you can run in shoulder season when puddles and splashing are abundant. (Want more? This way to all our [waterproof trail runners](/en/products/gear/running-gear/running-shoes/trail-running-shoes/c/1730?f=CFfootwearWaterproof%3AYes&b=100-1184-1195-1489)).



## All in one watch: Garmin Express Music and GPS
Garmin Express, which you can access with the [Forerunner 645 Music watch](/en/product/5059-923/Forerunner-645-Music), lets you store up to 500 songs to play from your watch to your [Bluetooth headphones](/en/product/5057-968/Sport-Pace-Headphones). That means it’s easy to always make sure you have your power song ready for your hill workout.



What music do you listen to when you run?

## The best in vests
When you’re hitting the trails, you’ll want to carry a few [trail running essentials](/en/explore/essential-gear-for-trail-running). Some runners opt for a pack, while others are discovering what makes run vests so great: they’re streamlined, fit close to your body, and still give you lots of places to stash your must-haves.

One with rave reviews is the [Salomon ADV Skin 12 Set pack](/en/product/5051-204/ADV-Skin-12-Set-Pack). Perfect for longer runs, it’s got 12L capacity, and mesh that stretches around you to help wick sweat as you tick off the kilometres.

“I bought this pack a couple months ago… It fits very snugly, which helps to reduce chafing and makes it so you hardly notice the pack on. The included bottles are great, no pressure points and you can use them without taking them out. Plenty of pockets for fuel or gloves, etc, and the included bonuses of whistle and space blanket are a nice touch. Highly recommend!” says one reviewer on mec.ca.



Another option – one that leaves you extra budget for energy gels – is the [MEC Pace Running vest](/en/product/5036-412/Pace-Running-Vest).

With 2.5L of room, it’s just the right size for runs that last up to a few hours and has garnered great reviews. It comes with a hydration reservoir, has tons of adjustment options, and the quick-draw shoulder pocket lets you access nutrition without breaking stride.

Bonus: Many of these packs will serve you well for more than just running – you can use them for day hiking and even cross-country skiing too.

## Fun socks, ‘cause why not?
Short socks, high socks, colourful socks, toe socks – we love ‘em all. [Fun running socks](/en/products/run-and-fitness/running-clothing/clothing-accessories/running-and-training-socks/c/1521) let you show off a bit of personality, increase support and keep feet dry (to keep blisters at bay).



[Stance Cushion Run Crew socks](/en/brand/stance/products/gear/running-gear/running-clothing/running-socks%2C-gloves-and-accessories/running-and-training-socks/c/1521?text=stance+cushion+run+crew&org_text=stance+cushion+run+crew&b=100-1184-1203) give you a bunch of fun running sock options, from bright neon to flowers or stripes. If you’re into merino wool, the [Smartwool PhD Run socks](/en/brand/smartwool/products/gear/running-gear/running-clothing/running-socks%2C-gloves-and-accessories/running-and-training-socks/c/1521?f=CFfabricContent%3AMerino+wool) are super comfortable (if you’ve never given merino-wood blend socks a try, the [Smartwool Ultra Light Micros](/en/brand/smartwool/products/gear/running-gear/running-clothing/running-socks%2C-gloves-and-accessories/running-and-training-socks/c/1521?text=ultra+light+micros&org_text=ultra+light+micros&b=100-1184-1203) are fantastic for hot summer runs). Want to make sock shopping fast and easy? Pick up a [Wigwam 3-pack](/en/brand/wigwam/products/gear/running-gear/running-clothing/running-socks%2C-gloves-and-accessories/running-and-training-socks/c/1521?text=wigwam+exceed&org_text=wigwam+exceed&b=100-1184-1203) of bright ankle socks and call it done.

## Tights vs. running shorts
Everyone has their own preference on the tights versus shorts topic. Some runners even opt for a combo and wear shorts over tights on chilly days. Our stance? Whatever keeps you the most comfortable ultimately helps you run better. For men, [tights or compression shorts](/en/product/5035-430/Instinct-Short) can, ahem, keep things in place when bouncing around on trails or pounding the pavement.

Nike makes two options, a [women’s compression short](/en/product/5056-455/Pro-Short-3) that comes in a 3inch inseam, and a longer [men’s short with a 6-inch inseam](/en/product/5056-448/Pro-Short):



Tights can be a good way to help prevent bug bites and scrapes. One of my favourites is the [Sanctuary tight](/en/product/5036-904/Sanctuary-Tights) – it has a wide waistband that stays up on my hips and never digs in. For men, the [MEC Instinct tights](/en/product/5035-433/Instinct-Tights) work great on the road or trail, and have a rear pocket for your keys/ID.



Loose-fitting shorts allow for more movement and let the cool air in when it’s warm out. If that’s your jam, then check out the [BPM Trail Short](/en/product/5050-777/BPM-Trail-Shorts) – they’re antimicrobial, sweat-wicking, kitted out with two expandable pockets, and have a back zippered pocket big enough for a phone. These shorts come in two lengths for men, so if you like more leg coverage go for the [7in. MEC BPM Shorts](/en/product/5050-778/BPM-Shorts-7%22), or the 8in. [Patagonia Nine Trails Shorts](/en/product/5055-996/Nine-Trails-Shorts).



## Subtle and not-so-subtle reflective details
When it comes to reflective gear, there are two types. Active reflection includes headlamps, flashing lights and LED accessories – the more “shouty” reflective option. Passive reflection is gear that illuminates once light shines on it, such as the reflective trim on clothing, arm bands and straps.

A few options for active reflection include the uber visible [LED run vest](/en/product/5046-937/LED-Run-Vest) and an [LED wrist slap](/en/product/5048-649/SlapLit-LED-Slap-Wrap), both from the brand Nite Ize who specialize in LED safety products.



You can never be too visible on night runs, so why not combine both types of reflection? A few options for passive reflection include the [MEC Fury Reflect jacket](/en/product/5043-575/Fury-Reflect-Jacket) – it looks like a simple normal grey jacket in daytime light, and shows off its overall reflective print at night when light shines on it.



For women, New Balance offers a jacket made with reflective yarn called the [Reflective Pack Jacket](/en/product/5056-264/Reflective-Pack-Jacket). Thanks to the reflective nature, the jacket is visible from all angles. It’s also breathable and packs into its own pocket.





We’re also a fan of the pattern detail in the [New Balance Reflective Tights](/en/product/5056-265/Reflective-Tight) and [Reflective Shorts](/en/product/5056-277/Reflective-Impact-Short-5%22):



## Trends from MEC Run Ambassadors
We also checked in with [Nick Elson](/en/ambassadors/nick-elson) and [Jim Willett](/en/ambassadors/jim-willett) about the trends they are noticing in the running world:

*“The gear and technology is ever evolving, but I think there are more people than ever out on the trails, discovering and exploring. I’m noticing a lot of runners sporting [GPS run watches](/en/ideal-for/running/products/run-and-fitness/training-running-and-fitness-electronics/gps-training-watches/c/1155) these days.” – Jim Willett, ultrarunner and coach*

*“I’m excited to see that increasingly, runners are challenging themselves outside of organized races. Racing is great, but an exciting aspect of trail running is the ability to choose different adventures that inspire you and work towards achieving them. That could mean anything from setting a personal best time on a favorite trail, running up and down a remote mountain, or completing a multi-day fast-packing trip.” – Nick Elson, ultramarathon champion*

Here’s to a fantastic 2018 running season. Share your running pics with #goodtimesoutside to show us what new routes, races and run crews you’re into this year.



## Related articles
- [Essential gear for trail running](/en/explore/essential-gear-for-trail-running)
- [How to choose running shoes](/en/explore/how-to-choose-running-shoes)
- [How to choose an activity tracker](/en/explore/choose-an-activity-tracker)



The lowdown on running gear that’ll get you stoked for the season.

Top running gear and trends for 2018 | MEC Blog

Top running gear and trends you should know

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](/en/product/5025-894/Vancouver-Trail-Running).

## 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/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](http://www.metrovancouver.org/services/parks/parks-greenways-reserves/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](http://www.metrovancouver.org/services/parks/parks-greenways-reserves/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](http://www.metrovancouver.org/services/parks/parks-greenways-reserves/lower-seymour-conservation-reserve) 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](http://www.metrovancouver.org/services/parks/parks-greenways-reserves/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](http://www.metrovancouver.org/services/parks/parks-greenways-reserves/lower-seymour-conservation-reserve).



## 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)

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

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/run-and-fitness/running-and-training-footwear/traction-devices/c/1204) if it’s icy, or use [running snowshoes](/en/products/snowsports/snowshoeing/snowshoes-and-accessories/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

Looking for some running and fitness inspiration that comes with a side of outdoor awesomeness? These impressive trail runners bring a refreshingly fun and mellow mood to your Instagram game. Not only are they dedicated to training and crushing some monster goals in the process (see: 50-mile ultras), but their ability to just let go and get real make them easy favourites in our books.

### MEC Ambassador Nick Elson
**Follow**[@nicksethelson](https://www.instagram.com/nicksethelson/) **for:** mid-race photos from the Kneeknacker, Hardrock 100 and more, plus summit vistas and real-talk on getting through races, facing competition and the payoff of hard effort.



### Mark Sawh
**Follow**[@mark_sawh](https://www.instagram.com/mark_sawh/)** for:** lighthearted captions, awesome park pictures with friends and his adorable sidekick Blaze, plus heartwarming outdoor moments that definitely meet #relationshipgoals criteria.



### Hilary Matheson
**Follow**[@thehilaryann](https://www.instagram.com/thehilaryann/?hl=en) **for:** seemingly endless energy and gratitude, a solid dose of fun (including Winnie the Pooh quotes), a hit of wanderlust and natural authenticity.



### Adam Gilbert
**Follow**[@adameloso](https://www.instagram.com/adameloso/) **for:** goofball mentality, gorgeous photography of picturesque landscapes, and good buddy hangs (an inadvertent reminder to get outside with your friends more).



### Kimberley Teshima Newberry
**Follow**[@kimberleydt](https://www.instagram.com/kimberleydt/) **for:**beautiful trail photos of the Pacific Northwest, cute cameos from her pup Asparagus (aka Gus), fun training shots and adventures with run buddy and husband [@ethannewberry](https://www.instagram.com/ethannewberry/).



### Kilian Jornet
**Follow**[@kilianjornet](https://www.instagram.com/kilianjornet/?hl=en) **for:** an athlete’s perspective, including training tips, technique talk, and cross-training adventures, plus down-right magical landscapes and first looks at Salomon gear.



### Mira Rai
**Follow**[@mira.rai](https://www.instagram.com/mira.rai/?hl=en) **for:**run training and races all over the world, incredible views of the Himalayas, and an insider look at Nepalese culture and the close-knit Nepal trail running community.



### Hailey Van Dyk
**Follow** [@haileyvandyk](https://www.instagram.com/haileyvandyk/?hl=en)** for:** bottomless enthusiasm and playfulness, inspiring reflections and encouragement, updates from [Run Like A Girl](https://www.instagram.com/runlikeagirl_ca/), rad mountain scenery, and cameos from her Ecuadorian rescue pup Cotopaxi.



### Gary Robbins
**Follow**[@garyrobbins](https://www.instagram.com/garyrobbins/) **for:** race information, reveals and updates, cameos from the trail running community at large, stats, sponsorships, endorsements and general die-hard running.



### Shannon Penway
**Follow**[@runshannyrun](https://www.instagram.com/runshannyrun/) **for:**fun displays of patriotism via her spot on the national mountain running team, fun shots of her pup [Cash](https://www.instagram.com/cashmoneyvizsla/), cameos from her [run buddy](https://www.instagram.com/coupleofrunners/) and beautiful mountain vistas.



### Lucy Bartholomew
**Follow**[@lucy_bartholomew](https://www.instagram.com/lucy_bartholomew/?hl=en) **for:** a regular dose of positivity and gratitude, foodie comradery, regular pre- during and post-race updates, and run-happy reminders to be yourself.



## Round out your feed by following
### Parks Canada
**Follow**[@parks.canada](https://www.instagram.com/parks.canada/) **for:**dreamy trail pictures from all over the country. See them in person by picking up a [Discovery Pass](/en/brand/parks-canada/products/camping-and-hiking/navigation-maps-and-guidebooks/passes-and-tickets/c/1750).



### Dirtbag Runners
**Follow**[@dirtbagrunners](https://www.instagram.com/dirtbagrunners/) **for:** fun, dirt, travel and community.



### MEC Ambassador Jim Willett
**Follow**[@optimismninja](https://www.instagram.com/optimismninja/) **for:** inspiring ultramarathon shots and run adventures on road and trail, plus the odd [@MEC](https://www.instagram.com/mec/) giveaway.



### Laney Fung
**Follow**[@laneyfung](https://www.instagram.com/laneyfung/) **for:**fun captions, cameos by her dog Sadie and updates on BC races (we hear she looks after communications for [@coastmtntrail](https://www.instagram.com/coastmtntrail/), [@squamish50](https://www.instagram.com/squamish50/) and [@diezvista](https://www.instagram.com/diezvista/) races).



## Related articles
- [Your guide to trail running](/en/explore/your-guide-to-trail-running)
- [How to choose trail running shoes](/en/explore/choose-your-trail-runners)
- [Tips for your first trail race](/en/explore/tips-for-your-first-trail-running-race)



You’ll stay motivated and trail-hungry when you follow these inspiring and dedicated trail runners hitting urban trails and mountain ultras.

10+ inspirational trail runners to follow | MEC Blog

10+ inspirational trail runners to follow

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.



#### 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 friendly way](/en/article/7-ways-to-camp-and-hike-responsibly), 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/run-and-fitness/clothing/accessories/running-and-fitness-hats/c/1662) 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/camping-and-hiking/tools-lighting-and-accessories/headlamps-and-lighting/headlamps/c/1306).



#### 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/run-and-fitness/running-and-training-footwear/running-shoes/trail-running-shoes/c/1730). 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.

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