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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.
1. **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:1.   - Four to six weeks of training for a short race, like a 5K.

1.   - Six to ten weeks of training for a 10K.

1.   - 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).



1. **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.
1. **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.
1. **Visualize your success**. Picture yourself throughout the race and how you’ll feel when you meet your goals.
1. **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.
1. **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.
1. **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).
1. **Pace yourself** during the race. Start slow and steady, and aim to finish the second half faster than the first half.
1. **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 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](http://www.bridgehead.ca/pages/440-richmond-rd-at-golden-ave), 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?

[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.

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