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Outdoor Tips, Tricks, Inspiration and Activities | MEC Blog

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/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/products/run-and-fitness/training-electronics/watches/c/1153)
- Learn [how to choose a run watch](/en/explore/how-to-choose-a-fitness-watch-or-fitness-tracker)

#### 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.

Run Training Series | Demystifying Tempo Runs

Be a better runner: get the tempo run 101

So you’ve been pounding the pavement for some time, and have started thinking more and more about trading traffic lights for trailheads. We say go for it! Here are some beginner-friendly tips to help you feel as comfortable running on singletrack trails as you do spotting your [favourite characters](/en/article/which-runner-are-you) on sidewalks.

### Go for grip
While you can hit the trails in road runners, you’ll definitely notice a difference in [trail running shoes](/en/products/run-and-fitness/running-and-training-footwear/running-shoes/trail-running-shoes/c/1730), especially if the terrain you’re running is hilly or technical. Trail shoes have deep lugs on the soles for grip, so you’ll be less likely to bite it on mud or gravel, and you’ll feel more confident each time you plant your feet.

### Be self-sufficient
When you head into the forest, you’re leaving behind the convenience of corner stores for stuff like a recovery beverage or band aid. So while running with a [backpack](/en/products/packs-and-bags/hydration-packs-and-accessories/c/640?b=100-1552-291) might feel weird at first, it’s totally worth it to have a place to stash a few key items.

What to bring along? Your phone, a trail map (cell service can be spotty in some forested areas), an [extra layer](/en/products/run-and-fitness/clothing/running-and-fitness-jackets/c/1026), a [headlamp](/en/products/run-and-fitness/headlamps/c/1306), and a [water bottle](/en/products/run-and-fitness/water-bottles/c/1233) or [hydration bladder](/en/products/camping-and-hiking/kitchen-and-hydration/water-bottles-and-water-treatment/bladders-reservoirs-and-accessories/c/1229?filters%5Bcustom_fields.ideal%20for%5D%5B0%5D=running). Trail tip: after you fill your hydration bladder, flip it upside down and suck excess air out via the hose to prevent it from sloshing as you run.

Any runner – pavement or dirt – knows the agony of a blister, so bring a [mini first aid kit](/en/products/camping-and-hiking/health-and-safety/first-aid-kits-and-supplies/first-aid-kits/c/1210) too. And don’t forget extra [snacks](/en/products/run-and-fitness/training-food-and-drinks/energy-gels-and-chews/c/1179)!



### Find a trail crew…
The easiest way to get into trail running is to buddy up. Join a trail-specific running clinic, look for trail meet-ups in your area or chat with your current road running club about branching out.

### … and try a race
Trail races are super fun. Most are smaller than road races, which gives them a friendly, grassroots vibe. They’ll often feature awesome snacks and treats at aid stations, like gummy bears and chips, and some even have a theme (we’re talking everything from ugly sweater to zombie trail runs). They’re also an excellent way to get to know new trails or meet your local trail running community.



### Train your gaze
While it may seem like common sense to say “watch where you step,” it’s pretty easy to get distracted by the sights and sounds of nature (there’s no harm in slowing down to take a look). Many trail clinics recommend that you look about at least 4 feet ahead, or where you would end up in the time it takes to say “one-one-thousand.”

### Walking is all good
While you may have spent time on the roads trying to cut out walk breaks or keep them minimal with something like 10-and-1s, you’ll need to think of walking differently on the trails. Walking the inevitable steep hills (up or down) isn’t lazy – it’s smart – and can save you lots of energy. Trail tip: don’t think of it as “walking uphill,” think of it as “power hiking.”



MEC TRAIL SERIES: Trail running technique

### Plan ahead
Route planning is key. While 10K on the road might take you 50 minutes, it could take you twice as much time on the trail. Elevation, technical patches and a tendency to be distracted by cool birds or ripe blackberries are all important considerations when you think about how long you’ll be out.

Another thing that might slow you down? Unfamiliar trails. You’ll likely end up stopping at intersections to consult your map to make sure you don’t take a wrong turn. Give yourself extra time so you’re not chasing sunset or end up late for a post-run coffee date.

### Run in the moment
Trail running has this awesome exploratory vibe to it that requires you to stay ready and alert – you’ll cross creeks, dodge roots and might meet some dogs to pet – but somehow, time seems to pass faster in the woods and you end up in that elusive flow state. It’s that something special about getting away from the city that makes the rest of the world feel like it’s falling away.



MEC TRAIL SERIES: Intro to trail running

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



Want to go from sidewalks to switchbacks? Start with these beginner trail tips that cover everything from running with a backpack to zombie trail runs.

How to start trail running: tips for road runners

The Prairie provinces are incredibly vast, comprised of everything from grasslands to mountains. There are scorching hot days, polar bears and everything in between. Because of this diversity, the specifics of preparing for a camping trip are going to depend on where exactly you’re headed. However, there are a few key pieces of gear you’ll want to keep in mind every time.

We consulted MEC camping experts Graeme (in Calgary) and Krista (in Winnipeg) to compile a list of what to pack for your next camping trip in Manitoba, Saskatchewan or Alberta, from Jasper National Park to Riding Mountain National Park and beyond.

### 1. Sleeping system
Whether you’re camping in the mountains of Alberta or in the vast Manitoba wilderness, you’ll want to prepare for the Prairie’s notorious microclimates that can bring anything from rain to sunshine in the blink of an eye. Get yourself a sturdy tent with a fly (such as the [MSR Papa Hubba NX](/en/product/5039-926/Papa-Hubba-NX-Tent)) that extends to the ground to keep the warmth in and the cold and rain out.

Having a sleeping bag with a rating of at least -7°C will keep you nice and warm during cooler nights. Pair it with a comfortable sleeping pad to keep you off the cold ground.



### 2. Clothing system
Even if the weather is predicting sunshine galore, remember that the Prairies can be fickle and it’s always a good idea to bring along a good rain coat, some warm layers (like a merino sweater) and a few pairs of socks. Favour wool and quick-dry materials because, unlike jeans or other cumbersome fabrics, they help regulate your body temperature and take very little time to dry. Also: find out [why wool is great for camping](/en/explore/wool-garments-for-the-outdoors).



### 3. Weather radio
To keep you prepared for the ever-changing climate (including the tornadoes that have been known to sweep through the Prairies), bring along a [weather radio](/en/product/5051-658/FRX-5BT-Weather-Alert-Radio-Cell-Charger) that can be hand-cranked and is USB powered. Some radios even double up as a flashlight and can play AM and FM radio if you want to liven up your campsite.

### 4. Water system
Although larger campsites will often have access to drinkable water, it’s best to pack your own water filtration and purification filter. While a pre-filter will take care of any leaves or sediment floating around in your water, a [Steripen](/en/brand/steripen/products/camping-and-hiking/first-aid-health-and-safety/water-filters-treatment-and-tablets/uv-light-purifiers/c/1242) or some [water purification tablets](/en/products/camping-and-hiking/first-aid-health-and-safety/water-filters-treatment-and-tablets/water-treatments-and-tablets/c/1243) will make sure the water is safe to drink. These are especially useful in the mountains or if you’re camping on sites with boil-water advisories.



### 5. Bug protection
The Prairies seem to have a perpetual bug season, so it’s best to dive in prepared with bug protection. Get yourself some bug spray with a high DEET content or a bug jacket and head net. If you’d prefer to not use a DEET-based product, there are great alternatives that work well when applied correctly. If you’re going car camping, bring along a bug tent which will give you a peaceful bug-free haven.

Want more info? Learn [how to choose bug spray and bug nets](/en/explore/how-to-choose-bug-spray-and-bug-nets).



### 6. Essential extras
You’ll find many small campgrounds in the Prairies that are quiet, simple and give you just the basics. In these cases, it’s never a bad idea to pack along [hand sanitizer](/en/product/5007-068/Hand-Sanitizer---60ml) and [pocket-sized toilet paper](/en/product/5010-241/Tissue-On-The-Go---Toilet-Paper) for an outhouse experience without any surprises.

### 7. Binoculars
This region is home to a host of migratory birds and Important Bird Areas. If watching eagles, cackling geese, bluebirds or grebes is something you’d be interested in, pack a pair of binoculars that can handle the bumps and dirt of camping (and maybe a [bird field guide](/en/products/gear/books%2c-maps-and-dvds/field-guides/animals/c/927?q=%3Asales-rank%3ACFbookLanguage%3AEnglish&text=)) to add some checkmarks to your growing bird list.



Alberta, Saskatchewan and Manitoba are all unique provinces, but a few things hold true for all. It’s important to stay up to date on the weather – but be prepared for anything – and to research amenities beforehand as they’ll differ with each campsite. Pack wisely so you can head out and explore all the Prairie provinces have to offer.

*Photo credits: Choke29 / Shutterstock.com, Adam Melnyk / Shutterstock.com, Tom Reichner / Shutterstock.com*



## Related articles
- [Camping checklist](/en/explore/camping-checklist)
- [Camping gear: where to splurge vs. save](/en/article/camping-gear-where-to-splurge-vs-save)
- [Trying to convince someone to go camping? Show them this.](/en/article/trying-to-convince-someone-to-come-camping-show-them-this)





Did you remember to pack the weather radio? Find out why this is key, along with other essentials for camping in Manitoba, Saskatchewan or Alberta.

Essential gear for camping in the Prairie provinces

If you’ve read my [prior post](/en/article/the-gear-i-love), then you already know that I’m unabashedly feminine in my approach to mountain clothing. I spend more time in smelly mountain clothes than anything else, so it’s got to look good, or I won’t wear it. If you get squirmy at the thought of talking about how a pair of technical skinny pants makes your butt look good, then you might want to scroll on through to the next post.

## Alpine running system
Let’s dig into it. Rock and alpine climbing are my summer go-to activities, but last summer, alpine running started to occupy a lot of my time and I’m a big fan of in-a-day backcountry scrambling missions that might otherwise take two or even three days. When speed is paramount, I don’t want to carry around extraneous weight, so I’ve narrowed the ideal system down to the basics.



- [MEC Agility Tights](/en/product/5035-415/Agility-Tight)
- [MEC Sparrowgrass Short-Sleeved Top](/en/product/5037-144/Sparrowgrass-Short-Sleeved-Top)
- [MEC Y Not Bra](/en/product/5035-404/Y-Not-Bra)
- [MEC Farpoint Jacket](/en/product/5034-280/Farpoint-Jacket)
- [MEC Spicy Jacket](/en/product/5037-102/Spicy-Hoodie)
- [MEC Waterproof Enough Gloves](/en/product/5034-383/Waterproof-Enough-Gloves)
- [Scarpa Women’s Rapid LT Shoes](/en/product/5031-142/Rapid-Light-Trail-Shoes)
- [Travel Light Daypack](/en/product/5034-455/Travel-Light-Daypack)
- Buff headband
- [Julbo Breeze Glasses](/en/brand/julbo/products/c/100?q=%3Asales-rank&text=)
- [HydraPak Stash 750ml](/en/product/5040-819/Stash-Collapsible-Bottle)
- iPod Shuffle

### Top half
I pair the Y Not Bra under the Sparrowgrass Top. The Sparrowgrass is probably my all-time favorite MEC active t-shirt. I have – get ready for it – five of them in five different colours. Made of polyester, wool and spandex, it’s the best of all worlds because it doesn’t carry memory stink! The loose silhouette is always flattering no matter how many lemon basil scones I’ve downed, and it stays well ventilated while I sweat. I also like how you can see the spaghetti straps of the bra under the scoop neck of the top.

I am generally a very warm person, so I only need a simple wind layer to keep warm. I throw on the Farpoint Jacket (it packs into a tiny little pocket so you barely notice it when stowed). On summer alpine missions, the coldest element is always the wind. With a barrier between your skin and the wind, you’ll stay reasonably warm while you move.

When I stop for a quick bite or a summit photo, I throw on the Spicy. This jacket might be the single most important piece of gear in my whole kit. At 210 grams and made of 850-fill-power down, it’s one of the most cutting-edge pieces MEC has ever made. Ridiculously light and ridiculously warm for its weight, it’s absolutely one of the lightest down jackets on the market.



### Bottom half
When I’m running for much of the day and also scrambling on coarse rock, I prefer to wear tights. They wick moisture while I sweat, and don’t restrict movement while I scramble. The best feature of the Agility Tights might be the waistband. It’s wide, with a little extra flattering detail. I’m also partial to the fabric gathering around the ankle, which just makes them cute.

### Accessories: gloves, pack, bottle, glasses
Like I said, I’m a very warm person – except for my extremities. I struggle to keep my hands and nose warm, so I travel in the mountains with a lightweight pair of gloves and headband. The Waterproof-Enough gloves are simple and I can scramble around on a glacier without turning my hands into wet, cold prunes. I’m also a big fan of a headband, which doubles as a sweatband when I’m burning calories, and as a nose warmer on early, frosty mornings.

I use the MEC Travel Light Pack series packs for alpine running, alpine climbing, and everything in between. They’re light and simple. The 40-denier nylon isn’t super-durable, but the for the price and weight savings, they totally work for me.

For alpine running missions, I never carry much water, as I’ll be jumping across pristine mountain creeks all day. I use a 750ml HydraPak Stash Bottle, or sometimes one with even less volume. They’re compressible, so if you decide to forego a backpack, you can easily carry one in your hand while you run, or stuff it into your pants or bra while you scramble.

I’m a huge fan of Julbo glasses. I feel like a superstar wearing them. Maybe it’s because they’re designed in France and have a certain “je ne sais quoi.” The Julbo Breeze glasses are my choice for mountains as they have a small frame but wide lenses for maximum coverage. The photochromic lenses change from dark to light depending on the environment. In trees, the lenses are light for good visibility, on a glacier they’re dark for protection from the strong reflected sunlight.

### Shoes
I do most mountain running in my Scarpa Rapid LT. They’re a hybrid running /approach shoe that incorporate sticky rubber, high traction treads, durable composition and a running shoe last. I wore my current pair for the whole season of last year and still haven’t worn them out.

### Necessary extra
No mountain running system would be complete without my most cherished and necessary piece of equipment, my iPod Shuffle. I don’t go on any adventure where I anticipate a little suffering without the ability to blast Taylor Swift or Justin Bieber to help get me through.

*Want more from Sarah? Follow her on Instagram*[*@sarahleannehart*](http://instagram.com/sarahleannehart)* or read her***[*2013*](http://sarahleannehart.blogspot.ca/2013/10/the-gear-i-love.html)* and***[*2015*](http://sarahleannehart.blogspot.ca/2015/05/the-gear-i-love-201415-edition.html)* Gear I Love posts on her blog:*[*As It Happens*](http://sarahleannehart.blogspot.ca/)



What should you bring for fast and light mountain running or alpine scrambling? Check out some of MEC Ambassador Sarah Hart's favourites.

Gear I love for alpine running

Ah summer – glorious sunshine, birds chirping and long days. No better time to run, right? Well, that depends. Summer months can bring sweltering conditions that don’t always make running easy. We’ve pulled together 11 hot weather running tips from MEC Ambassadors and staff to keep you moving between June and September.

### 1. Change your routine
Time of day can make an enormous difference to beat the heat. Early mornings are ideal, especially if you can squeak a run in before 10am. If you’re not a morning person, aim for an evening run. Anywhere from 8–11pm is a sweet spot (just be sure to [stay visible](/en/product/6009-186/slaplit-rechargeable-led-slap-wrap) in low light).

### 2. Adjust your expectations
When the heat is sweltering, you won’t be able to run at your full potential. Your body is going to be working much harder than normal to cope with heat, so expect to be anywhere from 5–10% slower. That said, your body will adjust to warmer temperatures over time. After about 1–2 weeks of running in warmer temps, you should find yourself getting closer to reaching your performance potential. It’s incredibly important to listen to your body, though (more on this later).

### 3. Try trail running
An intuitive yet excellent tip for hot summer weather: trail running. On trails, you’ll often be in densely treed areas protected from direct sunlight, and constant shade makes an enormous difference when it’s warm. Plus, you’re more likely to come across creeks, rivers or lakes to dip your head, hat, or shirt for a glorious shock of cool water.

*New to trail running? Read our [beginner trail tips](/en/article/how-to-start-trail-running-tips-for-road-runners).*

### 4. Be shady
Do everything you can to keep out of direct sun. If shaded trails aren’t nearby (or aren’t your thing), plan routes with minimal sun exposure. Also keep your face and neck covered: [sunglasses](/en/products/clothing/clothing-accessories/sunglasses/c/1171), [hats or visors](/en/ideal-for/running/products/clothing/clothing-accessories/headwear/c/993) are your friends. Pro tip: bring a lightweight, wet bandana along to cover your neck.

### 5. Hydrate, hydrate, hydrate
Hydrating before you run is essential. Drink plenty of water the night, day, or couple of days before a race or big run; you can’t cram in proper hydration an hour before you head out the door. Mid-run hydration is, of course, key – drink accordingly and bring along [electrolytes/salt tablets](/en/products/camping-and-hiking/kitchen-and-hydration/food-and-drink/drinks/energy-and-recovery-drinks/c/1176) to keep sodium and electrolyte levels balanced. There are plenty of articles online with recommendations about how much to drink, but it’s important to find what works for you and your body.

### 6. Carry a little extra
Bring along extra nutrition, hydration or salt/electrolyte tablets. Being able to dump spare water on your head or on the back of your neck can go a long way in regulating your temperature – add ice or use an [insulated bottle](/en/products/travel-gear/travel-accessories/water-bottles/sports-bottles/c/1535?filters%5Bcustom_fields.features%5D%5B0%5D=insulated) to keep your water cool. Electrolyte tablets are easy to pack and super effective at replenishing essentials as you sweat, while [gels](/en/products/camping-and-hiking/kitchen-and-hydration/food-and-drink/training-food-and-drinks/energy-gels-and-chews/c/1179?filters%5Bcustom_fields.ideal%20for%5D%5B0%5D=running) will help keep you going too (wash them down with water).

### 7. Try cotton
Alright, so this one’s sounds a little crazy. But, having run through many environments with extreme temperatures including the Gobi Desert, Atacama and Kalahari deserts, Jim Willett knows a thing or two about running in hot weather environments. His tip? “A lightweight cotton shirt or hat retains water much longer than quick-dry materials, and when the air hits wet cotton it offers up a cooling effect. So, wear cotton and keep it wet – it’s one of the best things you can do.”

While it might sound counterintuitive, it’s hard to dismiss the word of one of Canada’s most experienced runners who’s logged huge miles in extreme environments. So, give this one a try. (If it doesn’t work for you, we know where you can find a pretty huge range of moisture-wicking and ventilated [non-cotton shirts](/en/ideal-for/running/products/clothing/shirts-and-tops/short-sleeved-shirts/c/1051).)

### 8. Pickle juice
If you’ve ever suffered from cramps due to dehydration or excess heat, you’ll know how much it can shut down your performance. One solution to try? Pickle juice. A wide range of endurance athletes swear by pickle juice as a fast solution to muscle cramps (some reports claim that cramps can disappear in as little as 30 seconds after consuming a small portion). Others have a night-before tradition of eating a jar of pickles or olives before a big day. While the verdict is still out on the science, there’s plenty of internet literature to support the rejuvenating power of pickle juice. Read up and try it for yourself.

### 9. End with a cold dunk
Plan a route that ends next to a swimming hole, beach, wading-friendly river, or even a water park to finish with a cold soak. Remember to pack [spare socks](/en/products/footwear/socks/c/1203) in your running pack or vehicle, so your freshly cooled feet can go into dry, clean socks (instead of the sweaty ones you just peeled off).

### 10. Listen to your body
There’s a lot that can happen to the body when working hard in hot conditions. If you suddenly suffer from a headache, feel nauseous, or get goosebumps or clammy skin, you’re likely suffering from heat exhaustion. Stop your run, dunk your head in water, restore salt/electrolytes, and hydrate.

If you feel these symptoms but also feel disoriented or nauseous to the point of vomiting, you’re likely suffering from heat stroke. No simple way to put it: your day of running is definitely over at this point. Rest, hydrate, and seek medical assistance if necessary. Don’t try to push through feeling too hot or excessively uncomfortable.

And if the weather station is warning people be careful due to extreme heat, listen to that advice.

### 11. Take it inside
When all else fails, hit the gym for a treadmill session. The view might not be as great as your favourite outdoor route, but at least the air conditioning will keep you comfortable as you tick off your kilometres.



Pickle juice? Just one of the things to try when summer temps heat up your run. Read the list for more hot weather run suggestions.

Beat the heat: tips for running in summer | MEC Blog

Beat the heat: tips for running in summer

There are a few factors that make for a stellar camping trip: an awesome crew, some gorgeous scenery and the right pieces of gear. And while some key pieces are straightforward regardless of where you’re heading (like a [camp stove](/en/ideal-for/camping-and-hiking/products/gear/camp-kitchen/stoves%2c-fuel-and-fire/c/1279?q=%3Asales-rank), [headlamp](/en/ideal-for/camping-and-hiking/products/gear/lighting-and-headlamps/headlamps/c/1306) and [sleeping pad](/en/ideal-for/camping-and-hiking/products/gear/sleeping-bags%2c-quilts-and-pillows/sleeping-pads/c/1416?q=%3Asales-rank)), Ontario’s climate, terrain and insects demand a little more thought when packing the following items.

### 1. Tent
Selecting the right tent depends a lot on where you’re headed. If you’re journeying into the backcountry of a park like Frontenac or Bon Echo, opting for a [smaller and lighter tent](/en/ideal-for/camping-and-hiking+backpacking/products/gear/camping-and-hiking-gear/tents-and-shelters/tents/c/1449) – there are models that weigh less than 2kg – will make the trek in much more pleasant. If you’re planning a car camping retreat, treat yourself to a [bigger tent](/en/ideal-for/car-camping/products/gear/camping-and-hiking-gear/tents-and-shelters/tents/c/1449) that boasts two doors and plenty of room.

### 2. Sleeping bag
Although summer days in Ontario often exceed 30 degrees, nights tend to be chilly, especially in northern parks or campsites that border the Great Lakes like Bruce Peninsula (there is a campsite there called Stormhaven after all). Bring a sleeping bag with a comfort rating that’s approximately five degrees below the coldest temperature estimated during your camping trip. To account for temperature changes, choose a versatile sleeping bag – the [MEC Oasis](/en/product/5025-519/Oasis-Sleeping-Bag-0-%2B10C) has a warmer side for brisk nights and a cooler side for when it gets too toasty.

### 3. Rain jacket
Rain can strike Ontario parks at any time without much warning, so a good [rain shell](/en/ideal-for/camping-and-hiking/products/clothing/jackets/c/1018) is a necessary investment. Also, as many campsites are located beside one of the province’s thousands of lakes, you can expect some spectacular sunrises and sunsets but also some very windy mornings.



### 4. Bug shelter
Unless you want to battle with Ontario’s relentless mosquitoes and notorious black flies (May campers beware), investing in a [bug shelter](/en/ideal-for/camping-and-hiking/products/gear/tents-and-shelters/net-shelters/c/1442?q=%3Asales-rank) will let you enjoy Algonquin’s awesome scenery without the company of winged creatures. And always, always bring along plenty of [bug spray](/en/ideal-for/camping-and-hiking/products/gear/health-and-safety/bug-protection/c/1208?q=%3Asales-rank&text=).

### 5. Bear safety
While Ontario campers don’t have to worry about grizzlies, black bears are quite common. It’s a good idea to have a bear bell on hand if you plan to hike away from your populated campsite (this [bear bell](/en/product/5007-542/Bear-Bell-with-Magnet) has a magnet to cut out the jingling when you’re back in town). [Bear bangers](/en/product/5044-046/Flare-Kit-w-Launcher-and-Flares) or [bear spray](/en/product/5025-357/Bear-Spray-1%25-225g-Canister) are other items to consider if you plan on venturing into the northern backcountry.

### 6. Chairs
Most of Ontario’s campsites include a picnic table, but thanks to random rainfall, they can remain damp even in the height of summer. Investing in a [foldable chair](/en/ideal-for/camping-and-hiking/products/gear/camp-and-beach-furniture/chairs-and-chair-kits/c/1434?q=%3Asales-rank&text=) will ensure you always have a comfortable and dry place to sit.

### 7. Daypack
Take advantage of Ontario’s hiking trails, even if you’re camping in the frontcountry. To do some exploring from your campsite, bring along a [daypack](/en/ideal-for/camping-and-hiking/products/gear/packs-and-bags/daypacks%2c-slings-and-school-bags/daypacks/c/1333?q=%3Asales-rank) to carry essentials like snacks, water bottles, warmer clothing, bathing suit, a headlamp and of course, your camera. A pack that sits comfortably on your back and that can hold about 25–30L will be plenty for a day adventure.

### 8. Navigation system
Algonquin is over 7000 square kilometres. That’s a lot of space, and much of it is not navigable with your smartphone. Having a [handheld GPS](/en/ideal-for/camping-and-hiking/products/gear/navigation/handheld-gps/c/1249?q=%3Asales-rank) unit (along with a [map](/en/products/gear/books%2c-maps-and-dvds/maps/c/936?f=CFreferenceRegionality%3AOntario), [compass](/en/ideal-for/camping-and-hiking/products/gear/navigation/compasses/c/1247) and knowledge about how to use them) is a good idea for any backcountry travel.

### 9. Footwear
Since many Ontario parks don’t have very technical trails, most people can get away with some [hiking shoes](/en/ideal-for/camping-and-hiking/products/footwear/shoes/c/1195?q=%3Asales-rank&text=) or light [hiking boots](/en/ideal-for/camping-and-hiking/products/footwear/boots/c/1189?q=%3Asales-rank). Make sure to get a pair with good traction and that are preferably waterproof. If you’re looking to get your feet intentionally wet during an Algonquin portage trip or a Thousand Islands kayaking getaway, try a pair of grippy, [water-friendly sandals](/en/ideal-for/watersports/products/footwear/sandals/c/1192?q=%3Asales-rank&text=).



Ontario parks sport some diverse topography, but a few things are always worth noting: the temperature can change drastically, there are thousands of trails to explore, and if the black flies don’t find you, the mosquitoes will. Packing with these things in mind will help make sure you don’t have to worry about anything except kicking back and enjoying the view.

*Photo credits: oceanfishing / Shutterstock.com, Kamila Starzycka / Shutterstock.com*



What to pack for your adventures at Frontenac, Algonquin, Bon Echo or beyond (number 4 is always a must).

MEC Blog