Travel and places

Stories

Skills and tips

Gear

Community news

Activities

Outdoor Tips, Tricks, Inspiration and Activities | MEC Blog

Pinning on a race number and toeing a start line can bring a flutter to your stomach, no matter how many times you’ve raced before. And if it’s your first race ever? That’s an awesome challenge.

Runner Jim Willett takes you through all kinds of things to think about when you’ve signed up for a race. From training and race-day goals to tapering and carb loading, learn how to make it to the finish line with some high-fives along the way.

## Race day training and strategies


MEC & Canadian Running instructional video series: Episode six - Racing

## How to prep for a running race
1. **Find a race** you want to run. Make sure you choose a race date far enough in the future that you have enough time to train. Small, local races are great for newer runners.
2. **Start training** for the distance you’ll be running. Running clinics and run crews are a great way to stay motivated through your training schedule. To give you an idea of how long you need to train for running races, here are some estimates:

 - Four to six weeks of training for a short race, like a 5K.
 - Six to ten weeks of training for a 10K.
 - At least 12 weeks of training for a half marathon, and even more for a marathon (there are many 16+ week marathon training plans out there).

3. **Set some race goals** – it’s good to have more than one goal so that you can be flexible on race day. Your goal could be as simple as finishing with a smile on your face, or maybe you want to improve a previous race time.
4. **Taper your running** a few days or weeks before your race, depending on the race you’re training for. By cutting down the amount of running, your body gets a chance to recover from training.
5. **Visualize your success**. Picture yourself throughout the race and how you’ll feel when you meet your goals.
6. **Carbo-load** two or three days before your race – but don’t overindulge – and remember to stay hydrated the week leading up to race day.
7. **Create a race day plan**. Know what you’re going to eat, what you’re going to wear, how you’re getting to the start line, where to pick up your race number, where the bathrooms are, and where the race route goes.
8. **Don’t do anything new** on race day. Wear running clothes you know feel good, and eat and drink things you’ve had on your training runs. Tip: Find out what kind of fuel will be at the aid stations so you can try it out on training runs (or bring your favourite along).
9. **Pace yourself** during the race. Start slow and steady, and aim to finish the second half faster than the first half.
10. **When you finish, celebrate**! Walk around a bit before you sit down (your muscles will thank you), do a bit of stretching, and refuel with snacks and liquids.

#### Watch more in the be a better runner series:
- [Get the tempo run 101](/en/article/be-a-better-runner-get-the-tempo-run-101)
- [How to do hill workouts](/en/article/be-a-better-runner-how-to-do-hill-workouts)
- [How to get fast with speed work](/en/article/be-a-better-runner-how-to-get-fast-with-speed-work)
- [The art of the long run](/en/article/be-a-better-runner-the-art-of-the-long-run)
- [What’s the deal with cross-training?](/en/article/be-a-better-runner-whats-the-deal-with-cross-training)

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



## Related articles
- [How to choose running shoes](/en/explore/how-to-choose-running-shoes)
- [Gait analysis and the MEC Run Lab](/en/explore/gait-analysis)
- [How to start trail running: tips for road runners](/en/article/how-to-start-trail-running-tips-for-road-runners)



Feeling nervous about a race? Find out how to prepare for race day and settle your pre-race jitters, whether you’ve signed up for a 5K or a marathon.

Run training series: How to prepare for race day | MEC Blog

Be a better runner: how to prep for race day

Whether running’s part of your weekday schedule or your weekend fun, you might find yourself growing tired of following the same paths over and over again. To break out of a running rut, check out these great route ideas and inspiration around Ottawa-Gatineau.

From urban scenery to peaceful parks and riverside trails, these routes offer something for every runner. Grab your run buddy to explore somewhere new – lace up, Ottawa, it’s time to get out there!

#### Arboretum Run Route (3K)


This short, snappy [3-kilometre route](http://www.gmap-pedometer.com/?r=6941903) through Ottawa’s Arboretum will give your legs (and lungs) a quick and satisfying workout. If 3 kilometres isn’t enough to get your heart rate going, you can throw in extra loops for an added push.



Head out to Parc la Baie in Gatineau for a workout in a peaceful setting. This [5-kilometre loop](http://www.gmap-pedometer.com/?r=6941906) takes you through the park and along the Ottawa River, where you’ll find sparkling waters and very little traffic.

#### Rockcliffe and River Views Run (7K)


This [7-kilometre route](http://www.gmap-pedometer.com/?r=6941910) starts in Rockcliffe Park Pavilion and heads along the river that separates Ontario and Quebec. Once you reach your halfway point, the second part of your run brings you through quiet residential neighbourhoods before connecting with Rockcliffe Driveway to return where you started.

#### Run the Canal Route (10K)


Home to the Ottawa 10K, this [iconic canal loop](http://www.gmap-pedometer.com/?r=6941915) provides traffic-free paths surrounded by beautiful scenery. Your run starts on the Rideau Canal Western Pathway by City Hall and takes you down to Dow’s Lake, where you’ll cross over onto the Rideau Canal Eastern Pathway. Follow this path until you reach the Corktown Footbridge, then cross back over onto the Western Pathway to finish your run at City Hall.



Strap on your favourite runners and a GPS watch, and set off on this [12-kilometre jaunt](http://www.gmap-pedometer.com/?r=6941925) through the city. Starting at the [MEC Ottawa](/en/stores/ottawa) store on Richmond Road in Westboro (a good place to pick up [energy gels](/en/products/camping-and-hiking/camping-kitchen-and-hydration/food-and-drink/training-food-and-drinks/energy-gels-and-chews) before you start), you’ll make your way through Wellington West, Fisher Park, Little Italy, Chinatown and Centretown. After working up an appetite, end your run at [Bridgehead](https://www.bridgehead.ca/), where a cup of coffee and a treat await.

#### South March Highlands Forest and Lakes Run (13K)


Outside the heart of Ottawa is the South March Highlands Conservation Forest. The old-growth forest is home to more than lots of trails including this [13-kilometre trail route](http://www.gmap-pedometer.com/?r=6941954) for you to explore, surrounded by ponds and sugar maple trees.

#### Across the Border Route (20K)


If you’re up for the ultimate adventure through Ottawa, try tackling this [20-kilometre route](http://www.gmap-pedometer.com/?r=6941939). You’ll start at the Arboretum and head all the way to Quebec, where you’ll enter Gatineau Park for some light trail running. From sidewalks and towering trees to flowing rivers and pretty forests, this journey will give you a taste of everything the Ottawa region has to offer.



#### Have fun exploring
Whether you prefer a relaxed run through Ottawa’s Arboretum or a challenging route across rocky terrain, you’ll have an excellent time exploring routes and trail around Ottawa. Looking for a run watch to help track your route? Learn [how to choose the right running watch](/en/article/whats-the-best-running-watch-for-you) for you.

*Photo credit: [Chanan Greenblatt](https://stocksnap.io/photo/RMDYXIJFJN)*



Discover some of the best places to run in Ottawa. Check out 7 great mapped run routes featuring forests, rivers, coffee and more.

Awesome Running Routes in Ottawa-Gatineau

Awesome run routes in Ottawa-Gatineau

Many runners turn to cross-training when they get injured… but in reality, cross-training can help *prevent* injuries. A strong core and regular strength and stretching go a long way. Bottom line: don’t wait until you’re sitting in your physio’s office to develop a cross-training routine.

Watch as host Brittany Moran (2:47 marathoner, chiropractor, and certified strength and conditioning specialist) shows you some effective exercises for runners.

#### Cross-training: it’s not all about the run


MEC & Canadian Running instructional video series: Episode five - Strength and Cross training

#### Ready to start training? More recommendations:
- Book: Quick Strength for Runners
- [Tops and bottoms](/en/ideal-for/yoga-and-fitness/products/clothing/c/981?q=%3Asales-rank&page=1) that move with you as you stretch
- A [gym bag](/en/products/packs-and-bags/c/1326) to carry it all

#### Watch more in the Be a Better Runner Series:
- [Get the tempo run 101](/en/article/be-a-better-runner-get-the-tempo-run-101)
- [How to do hill workouts](/en/article/be-a-better-runner-how-to-do-hill-workouts)
- [How to get fast with speed work](/en/article/be-a-better-runner-how-to-get-fast-with-speed-work)
- [The art of the long run](/en/article/be-a-better-runner-the-art-of-the-long-run)
- [How to prep for race day](/en/article/be-a-better-runner-how-to-prep-for-race-day)

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



Runners: Don’t ignore strength and flexibility. Cross-training is a big part of staying healthy – and many of us ignore it. Find out how easy it is to get started.

Run Training Series | What’s the Deal with Cross-Training?

Be a better runner: what’s the deal with cross-training?

When you’re training for a half marathon or full marathon, long runs are a huge part of your run schedule (and your weekend). But they’re also a great training tool even if you don’t have a big race planned.

Learn how to run long safely, how far to run depending on your goals, what makes these runs so important and more. Hosted by Michael Doyle, editor of *Canadian Running Magazine*.

#### Long runs: the awesomeness of the long distance runner


MEC/Canadian Running video series - Episode four: The Long Run

#### Planning a long run? Be prepared with:
- [Running vest or belt](/en/products/packs-and-bags/running-packs/hydration-vests-and-belts/c/1231) to hold your fuel
- [Electrolytes](/en/products/camping-and-hiking/kitchen-and-hydration/food-and-drink/drinks/energy-and-recovery-drinks/c/1176) to add to your water
- [Energy gels and chews](/en/products/run-and-fitness/training-food-and-drinks/energy-gels-and-chews/c/1179) (have you tried the [maple syrup gel](/en/product/6022-523/reboost-maple-gel?colour=NO_COLOUR) yet?)
- [Headphones](/en/products/electronics/audio-and-video-electronics/earphones/c/1138) to listen to podcasts and music

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

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



Calling all half-marathon and full-marathon runners: this video’s for you. Get expert tips on how to run long safely (along with gear for long runs).

Run Training Series | How to do Long Runs Safely

Be a better runner: the art of the long run

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

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

#### Speed work: the need for speed


MEC & Canadian Running video series: Episode 3 - Speedwork

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

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

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



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

Run Training Series | How to Get Faster with Speed Work

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

It’s no wonder that Quebec – with its countless lakes, hundreds of kilometres of trails, lush forests and mountain ranges – is known as *la belle province*. If you’re planning to camp in one of Quebec’s many parks, you’ll have the opportunity to try lots of outdoor activities, from kayaking to climbing and more. Packing the right gear will help you create some unforgettable adventures on your camping trip.

#### Quebec camping essentials
Whether you’re planning to climb at Mont-Tremblant or go mountain biking at Mont-Sainte-Anne, you’ll need the essentials for your camping trip. A sturdy [tent](/en/products/camping-and-hiking/tents-and-shelters/tents/backpacking-tents), a warm [sleeping bag](/en/products/camping-and-hiking/sleeping-bags-quilts-and-pillows/sleeping-bags) and a thick [sleeping pad](/en/products/camping-and-hiking/sleeping-pads) will offer a good night’s rest. Weather may vary during your stay, but some extra layers and rain gear will keep you dry. Don’t forget about critters and creatures: bring [bug protection](/en/products/travel-gear/bug-spray-and-bug-nets) to stay sane and [bear protection](/en/products/camping-and-hiking/health-and-safety/bear-safety) to stay safe.

#### Via ferrata


If you’re looking for an adrenaline rush as part of your camping trip, you’ll have a memorable time on the [via ferrata](https://www.sepaq.com/quoi-faire/via-ferrata.dot?language_id=1) in Parc national du Mont-Tremblant, Parc national du Fjord-du-Saguenay or Parc national des Grands-Jardins. It’s a safe yet exhilarating way to head out into the mountains and scale rock faces to see some of Quebec’s most magnificent view points. Harnesses, helmets and safety gear are all provided with your reservation.

To make sure you’re comfortable along the way, wear workout clothes and [convertible pants](/en/products/camping-and-hiking/hiking-clothing/hiking-pants) or long pants with some stretch (jeans aren’t allowed on the via ferrata). Some other items to bring? Rigid, [closed-toed shoes](/en/products/footwear/shoes?facets.Ideal%20for=day%20hiking), gloves ([bike gloves](/en/products/cycling/cycling-clothing/cycling-clothing-accessories/cycling-gloves) are a good option), and a [hydration pack](/en/products/packs-and-bags/hydration-packs-and-accessories) with water, since there’s no water along the routes.

#### Feel like hiking?


If you prefer to explore your surroundings with your feet firmly on the ground, [Mont-Sainte-Anne](http://mont-sainte-anne.com/en/summer/) and [Parc national de la Jacques-Cartier](https://www.sepaq.com/pq/jac/index.dot?language_id=1) have got you covered with campgrounds and kilometres of diverse trails.

Fuel up on breakfast, then head out with a map in hand and a [daypack](/en/products/packs-and-bags) to hold your essentials, including water, snacks, a [rain jacket](/en/products/clothing/jackets/rain-jackets) and a [warm layer](/en/products/clothing/shirts-and-tops/long-sleeved-shirts?facets.Ideal%20for=Camping%20and%20hiking). While hiking shoes are fine for most trails, if you’re thinking of heading off the beaten path, a solid pair of [boots](/en/products/footwear/boots?facets.Ideal%20for=Day%20hiking) will offer more support and traction on uneven terrain and slippery rocks.

#### Camping + canoeing (or kayaking)
[Parc national du Fjord-du-Saguenay](https://www.sepaq.com/pq/sag/index.dot?language_id=1) and [Parc national de Frontenac](http://www.sepaq.com/pq/fro/index.dot?language_id=1) are loaded with lakes and rivers, and have special kayak-camping and canoe-camping sites. If you don’t have your own boat, you can rent a kayak for the day from the park.

For an enjoyable day on the water, pack sunscreen, [waterproof bags](/en/products/watersports/dry-bags-and-waterproof-storage) to stash spare layers, a [GPS](/en/products/electronics/gps-navigation/handheld-gps) and a [map of the region](/en/products/travel-gear/books-maps/maps), along with [paddling safety gear](/en/explore/mandatory-paddling-gear) and some epic sandwiches for lunch.

#### Backcountry camping
A camping adventure in the heart of [Parc national de la Gaspésie](https://www.sepaq.com/pq/gas/index.dot?language_id=1) or [Parc national d’Aiguebelle](https://www.sepaq.com/pq/aig/index.dot?language_id=1) can help you get away from it all to reconnect with nature. Don’t forget to fill out a backcountry access permit form before your stay.

Since backcountry sites are hike-in or canoe-accessible only, [minimizing the weight](/en/explore/lightweight-packing-tips) of your gear will make the journey as comfortable as possible. A [lightweight tent](/en/products/camping-and-hiking/tents-and-shelters?facets.Ideal%20for=Backpacking) will keep you warm and dry throughout the night. Opt for a down [sleeping bag](/en/products/camping-and-hiking/sleeping-bags-quilts-and-pillows/sleeping-bags?facets.Ideal%20for=Backpacking) instead of a synthetic one – they’re lighter and pack down small – and a cushy [sleeping pad](/en/products/camping-and-hiking/sleeping-pads?facets.Ideal%20for=Backpacking) that smooths out uneven ground.

Some areas might not have access to clean drinking water, but you can come prepared with [water treatment](/en/products/camping-and-hiking/camping-kitchen-and-hydration/water-filters-and-treatment) to stay hydrated (and make fresh [coffee](/en/article/a-coffee-addicts-guide-to-camp-coffee), of course). Finally, a [small stove](/en/products/camping-and-hiking/camping-kitchen-and-hydration/stoves-fuel-and-fire/camp-stoves-and-grills?facets.Ideal%20for=Backpacking) to cook up oatmeal and pasta, plus a good book to relax by the lake are key to help you enjoy your time in nature. For a convenient list of everything to pack on overnight hikes, scope our [backpacking checklist](/en/explore/backpacking-checklist).

No matter where you’re heading, when you have the right gear on hand, you’ll have a great experience in any one of Quebec’s scenic parks. Happy adventuring!

*Photo credits: Anton Shelkovich / Shutterstock.com, CandyBox Images / Shutterstock.com*



Planning a camping trip to Mont-Tremblant, Jacques-Cartier, Frontenac or beyond? Get mega inspiration (and packing tips) for adventuring in la belle province.

Essential camping gear for Quebec parks | MEC Blog

Essential camping gear for Quebec parks

Have a hilly race route coming up? Or do you want to get faster? Then it’s time to welcome hills into your run routine. Hills are speed work in disguise and, as a bonus, offer a lower risk of injury compared to other workouts.

Host Rachel Hannah, Pan Am bronze medallist and 2:32 marathoner, shares expert tips on how to add hills to your run training:

### Hill workout: conquering that mountain


MEC & Canadian Running instructional video series: Episode two: Hills

#### How to keep track of your repeats:
- Use a [running watch](/en/products/run-and-fitness/training-electronics/watches/c/1153)
- Learn [how to choose a run watch](/en/article/whats-the-best-running-watch-for-you)

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

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



Have a hilly race route coming up? Maybe you just want to get faster? Then it’s time to welcome hills into your run routine. Find out how to add hills to your run training.

Run Training Series | How to Tackle Hill Workouts

Be a better runner: how to do hill workouts

When you surround yourself with outdoorsy types, your notions of what’s normal become skewed. In the MEC community, it seems like there’s always someone sending a crazy peak, crushing a half marathon or organizing a lunchtime party in the park – you’re pretty much guaranteed to meet people who are into the same good times outside as you are. So, while I might have found the idea of a one-night midweek camp-out crazy just a year ago, now I get giddy at the thought. 



Our crew of five left from the office to summit [Mount Seymour](http://www.env.gov.bc.ca/bcparks/explore/parkpgs/mt_seymour/) on a foggy Wednesday evening in early August. We grabbed our [overnight packs](/en/products/packs-and-bags/backpacking-packs/overnight-packs-35-55l/c/1340) followed the twisting trail up from the main parking lot, and Missy frequently pulled out a GoPro to film the first of many memorable moments as we navigated into the backcountry, the sun peeking through hazy clouds at the top.   



Tents pitched and sleeping bags unrolled, we found a small circling of rocks and set down for a potluck dinner. Local brews, cider and wine washed down our tapas-style hummus and fixings, plus kale and quinoa salads and a bar of [chocolate](/en/products/camping-and-hiking/camping-kitchen-and-hydration/food-and-drink/snacks/chocolate-bars) to share. Elyse, Senja and Rebecca brought out [glowy lanterns](/en/products/camping-and-hiking/headlamps-and-lighting/lanterns/electric-and-led-lanterns) that lit up our little spot, and we were up till nearly midnight laughing. 

The morning sun softly lit up the sky from under low clouds as we packed up and headed to Mystery Lake. After a refreshing morning dip, we dug into rosemary rocksalt bagels and toyed with the idea of breaking out the [Aeropress](/en/product/6009-760/go-travel-coffee-press?colour=Black%2FRed), but there was no need – we were all wide awake from the swim. 



For 15 sweet hours we’d seemingly had the mountain to ourselves, laughing over dinner, listening to the wind sweep through the trees and snacking on sun-warmed blueberries. I’ve lived in Vancouver for nearly a decade and always saw the outdoorsy stuff as a weekend endeavor – but even if it takes an hour or two to get somewhere, random nights with friends out in nature under the stars are worth the distance, no matter where you are or what day of the week it is. 

#### What was worth the weight 

**1. A camera** 
Missy was our resident videographer, filming a bunch of mini-clips that resulted in a sweet souvenir video of our overnight. While her particularly teeny camera didn’t weigh much, it definitely made me look into a new mirrorless camera for the next one.



Wednesday Warriors: 15 hours in the Wild



**2. Cheers-worthy drinks** 
My pack definitely would’ve been far lighter without the few cans I’d stuffed in at the parking lot, but raising some adventure mugs over dinner made it worth it.

**3. Good food** 
Or at the very least, some hot sauce or [spices](/en/product/4014-607/Multi-Spice-Pack) to give your dehydrated stuff some zip. Tip: make sure it all fits in your [bear bin](/en/products/camping-and-hiking/health-and-safety/bear-safety/bear-canisters) before you leave including toothpaste, gum and anything else with a scent.

**4. Mood lighting** 
From dinnertime to our tent hang later, the [lanterns](/en/products/camping-and-hiking/headlamps-and-lighting/lanterns) beat our headlamps for keeping everything dreamily lit. Next time I’d grab one that turns your water bottle into a lantern. 

**5. A cushy sleeping pad and pillow** 
For me this is an absolute must-have. Before I got my light [camp pillow](/en/product/5046-842/VectAir-Pillow), I’d bring a heavy airplane memory foam one, and that was still worth it to not have a sore neck. An [insulated sleeping pad](/en/product/6008-339/vectair-insulated-sleeping-pad) means extra warmth when the sun goes down.

**6. Breakfast and coffee** 
Okay, we didn’t have coffee (the lake woke us up), but if you’re a [coffee addict](/en/article/a-coffee-addicts-guide-to-camp-coffee), it’s pretty essential. Plus the post-swim bagels totally hit the spot. If you’re into big camp breakfasts, don’t forget your [cookware](/en/products/camping-and-hiking/camping-kitchen-and-hydration/outdoor-cookware).

**7. Swimsuits and camp towels** 
That morning dip was definitely one of the highlights of our little adventure. If you’re near a lake on a summer hike, you’ll want your [suit](/en/products/clothing/swimwear) and [towel](/en/products/camping-and-hiking/health-and-safety/bath-and-sanitation-products/towels) handy. 

#### What wasn’t worth it (this time) 

We packed a few extras with every intention of having the most awesome camp-out ever, but when you’re only doing a quick overnight, sometimes there just aren’t enough hours to see all your plans through. We didn’t end up setting up our hammock, I didn’t read the book I brought along, and we didn’t break out the playing cards.

Lesson learned: don’t underestimate the power of good conversation and good company outside. 



There's always room for bagels. Find out what made the cut – and what we could’ve left behind – on our midweek camp-out adventure.

MEC Blog