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Outdoor Tips, Tricks, Inspiration and Activities | MEC Blog

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?

[Intense Cycles](/en/brand/intense/products/gear/bikes/c/854?q=%3Asales-rank&text) recently released their 2017 lineup, including the totally new [Recluse](/en/product/5051-554/Recluse-Pro-Bicycle). Purpose-built to satisfy the all-mountain category, the Recluse is more aggressive than the [Intense Spider 27.5](/en/product/5051-547/Spider-Pro-Bicycle), while offering slightly tweaked geometry from their full enduro machine, the Tracer 275c. Intense Cycles rider and World Cup athlete Forrest Riesco has been trying out the 2017 Recluse. We caught up with him to talk riding, goals, personal preferences and – of course – the bike.



##### Tell us a little bit about yourself – who are you?
I’m a 22-year old mountain biker who loves racing bikes.

##### Where are you from?
I was born and raised on the Sunshine Coast, and grew up in the small town of Gibsons, BC. I’m still there, with no plans of moving yet.



##### Who do you ride for?
I ride for myself, and for the love of it! I’m also fortunate to have sponsorships from Intense Cycles, [Kali Protectives](/en/brand/kali/products/gear/c/gear?q=%3Asales-rank&text), FOX Suspension, [Ryders Eyewear](/en/brand/ryders-eyewear/products/gear/c/gear?q=%3Asales-rank&text=), [Race Face](/en/brand/race-face/products/gear/c/gear?q=%3Asales-rank&text=), [Maxxis](/en/brand/maxxis/products/gear/c/gear?q=%3Asales-rank&text=), Gamut, Atlas Braces and Birzman.

##### What have you been riding for the past season?
The Intense Cycles Tracer 275c Palmer Edition trail bike, and an Intense Cycles M16 DH bike.

##### What stood out when you rode the new Recluse?
The Recluse’s longer top tube length felt really nice on the trail. Since I’m tall, the extra reach combined with a slack head tube angle made for a much more comfortable bike at speed.



##### How does the Recluse differ from your Tracer 275c?
After a season on the Tracer 275c, stepping onto the Recluse felt really comfortable. The longer top tube was a huge benefit on the trail for a guy my size, and the Recluse was amazingly nimble. The head tube angle is a 0.5° slacker on the Recluse than the Tracer, yet it’s also got a steeper seat tube angle. So even though the Recluse has less travel, it felt just as capable on the descents, and actually was more comfortable on the climbs than my Tracer.



##### Your favourite trails?
My favourite race track is the [Mont-Saint-Anne](http://mont-sainte-anne.com/en/summer/mountain-bike/) World Cup course in Quebec. I look forward to racing it every year. On the [Sunshine Coast](http://www.trailforks.com/region/sunshine-coast/), I have some of the best trails in the world at my doorstep. Some favourites near home include the trails around Roberts Creek, like [Mach Chicken](http://www.trailforks.com/trails/mach-chicken/). Lately the work being done at [Sprockids](http://www.trailforks.com/region/sprockids/) has been amazing, so I’ve been spending a lot of time in there.

##### What’s your biggest goal for 2017?
My main goal is to maintain top 20 results on the World Cup downhill circuit.

##### Your current go-to “ride really fast” song?
I listen to a lot of rock and alternative. Lately I’ve been listening to Metric quite a bit.



##### Breakfast on race day?
I keep it simple and go for oatmeal with almond milk and a dollop of peanut butter. I usually have some fruit too.

##### Favourite post-ride recovery beverage?
Coconut water.

##### First mountain bike ever?
A Norco Mini Mountaineer – which was awesome – but my first bike with suspension was a Giant Yukon.

##### What’s inspiring you these days?
The fact that the riders on the World Cup continue to pour their heart and soul into racing, and also travelling the world. It’s amazing to get to compete among so many driven athletes.



See more of the Recluse, along with the other bikes in the new [2017 Intense Cycles fleet](/en/brand/intense/products/gear/bikes/c/854?q=%3Asales-rank&text=).



The 2017 Intense Cycles line-up is unleashed. Get a first look at the totally new Intense Recluse with one of Canada’s fastest downhill riders.

Bike review: 2017 Intense Recluse with Forrest Riesco

Bike review: Intense Recluse with Forrest Riesco

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](/en/products/clothing/c/981?filters%5Bcustom_fields.ideal%20for%5D%5B0%5D=running&filters%5Bbrand%5D%5B0%5D=new%20balance&q=%3Asales-rank&text=) run tops, shorts and tights

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

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



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

Run Training Series | How to Get Faster with Speed Work

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

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/ideal-for/backpacking/products/gear/camping-and-hiking-gear/tents-and-shelters/tents/c/1449), a warm [sleeping bag](/en/products/gear/sleeping-bags%2c-quilts-and-pillows/sleeping-bags/c/1410?q=%3Asales-rank) and a thick [sleeping pad](/en/products/gear/sleeping-bags%2c-quilts-and-pillows/sleeping-pads/c/1416?q=%3Asales-rank) 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/gear/health-and-safety/bug-protection/c/1208) to stay sane and [bear protection](/en/products/gear/health-and-safety/bear-safety/c/1207) 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](http://www.sepaq.com/activites/parcours_ferrata/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/ideal-for/camping-and-hiking/products/clothing/bottoms/pants-and-tights/convertible-pants/c/1006?q=%3Asales-rank&text=) or long pants with some stretch (jeans aren’t allowed on the via ferrata). Some other items to bring? Rigid, [closed-toed shoes](/en/ideal-for/day-hiking/products/footwear/shoes/c/1195?q=%3Asales-rank), gloves ([bike gloves](/en/ideal-for/cycling/products/clothing/accessories/gloves-and-mitts/c/987?q=%3Asales-rank%3ACFhandweartype%3AFingerless+gloves&text=) are a good option), and a [hydration pack](/en/products/gear/packs-and-bags/daypacks%2C-slings-and-school-bags/c/1332/features/hydration-compatible?filters%5Bcustom_fields.ideal%20for%5D%5B0%5D=camping%20and%20hiking&q=%3Asales-rank&text=) 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/ideal-for/camping-and-hiking/products/gear/packs-and-bags/daypacks%2c-slings-and-school-bags/c/1332?q=%3Asales-rank&text=) to hold your essentials, including water, snacks, a [rain jacket](/en/ideal-for/camping-and-hiking/products/clothing/jackets/rain-jackets/c/1025?q=%3Asales-rank&text=) and a [warm layer](/en/ideal-for/running%2C-fitness-and-training/products/clothing/shirts-and-tops/long-sleeved-shirts/c/1049). While hiking shoes are fine for most trails, if you’re thinking of heading off the beaten path, a solid pair of [boots](/en/ideal-for/camping-and-hiking/products/footwear/boots/c/1189) 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/ideal-for/watersports/products/gear/packs-and-bags/dry-bags%2c-waterproof-cases-and-portage-bags/c/1357?q=%3Asales-rank) to stash spare layers, a [GPS](/en/features/waterproof/products/gear/electronics/handheld-gps-navigation/handheld-gps-devices/c/1141?q=%3Asales-rank&text=) and a map of the region, 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/ideal-for/backpacking/products/gear/camping-and-hiking-gear/tents-and-shelters/tents/c/1449) will keep you warm and dry throughout the night. Opt for a down [sleeping bag](/en/ideal-for/backpacking/products/gear/camping-and-hiking-gear/sleeping-bags%2c-sleeping-pads%2c-quilts-and-pillows/sleeping-bags/c/1410) instead of a synthetic one – they’re lighter and pack down small – and a cushy [sleeping pad](/en/ideal-for/backpacking/products/gear/camping-and-hiking-gear/sleeping-bags%2c-sleeping-pads%2c-quilts-and-pillows/sleeping-pads/c/1416) 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/gear/hydration/water-treatment/c/1236) to stay hydrated (and make fresh [coffee](/en/article/a-coffee-addicts-guide-to-camp-coffee), of course). Finally, a [small stove](/en/products/gear/camp-kitchen/stoves%2c-fuel-and-fire/backcountry-stoves/c/1285?q=%3Asales-rank) 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/article/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/ideal-for/running/products/gear/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/kitchen-and-hydration/food-and-drink/snacks-and-energy-bars/chocolate-bars/c/1669) to share. Elyse, Senja and Rebecca brought out [glowy lanterns](/en/products/camping-and-hiking/headlamps-and-lighting/lanterns-and-candles/electric-and-led-lanterns/c/1517) 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/5046-862/Coffee%26-Espresso-Maker), 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/c/98) 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-and-candles/c/1307) 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/kitchen-and-hydration/outdoor-cookware/c/1274).

**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/ideal-for/watersports/products/clothing/swimwear/c/1036) and [towel](/en/products/camping-and-hiking/health-and-safety/bath-and-sanitation-products/towels/c/811) 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.

Wednesday night camp-out: 7 items worth the weight

Tempo runs appear on training plans and get chatted about at run groups. But what exactly are they, and what makes them an essential part of your run training?

Host Dan Way of *Canadian Running Magazine* demystifies the tempo run, and sets you up for success as a new runner or if you’re training for a half-marathon or full marathon.

#### Tempo runs: bringing it all together


MEC & Canadian Running instructional video series: Episode one: Tempo running

#### 2 more tips to help with your pace:
- Use a [running watch](/en/ideal-for/running/products/gear/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:
- [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)
- [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/)*



Do you know exactly what tempo runs are? Many runners find them confusing, but they don’t need to be – find out what they are and why they’re essential.

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