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Outdoor Tips, Tricks, Inspiration and Activities | MEC Blog

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

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

## 1. Sulphur Springs Trail Race
Ancaster, ON

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

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


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

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

**Distances:** 15km, 55km


## 3. Tour du Lac Brome
Knowlton, QC

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

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


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

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

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


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

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

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


## 6. Sinister 7
Crowsnest Pass, AB

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

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


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

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

**Distances:** 30 miles


## 8. Broken Goat
Rossland, BC

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

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


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

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

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


## 10. Canadian Death Race
Grand Cache, AB

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

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


## 11. Yukon River Trail Marathon
Whitehorse, YT

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

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


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

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

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


## 13. Fat Dog 120
Manning Park, BC

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

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


## 14. Squamish 50
Squamish, BC

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

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


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

Prefer trail running as a team sport? Try the Ragnar Trail Cottage Country relay race, where runners complete loops of varying distance and difficulty over the course of two days and one night. While one teammate is on the trails, the rest can lounge at the team campsite, hang out at the central bonfire or admire the impressive costumes coming through the finish.

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


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

One of the most scenic races in the 5 Peaks series (and that’s saying something), the [Whistler Blackcomb](https://www.5peaks.com/2022-british-columbia) course takes runners through alpine meadows and across boulder fields while offering panoramic views. Like all 5 Peaks races, this one’s cup-free, so make sure to bring your own [water bottle](/en/products/running/water-bottles) or [hydration bladder](/en/products/running/running-packs/hydration-packs-and-accessories).

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


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

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

**Distances:** 5km, 13km


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

Yes, you can run a rugged trail race on the prairies – the [Beaver Flat 50](https://raceroster.com/events/2023/70155/2023-beaver-flat-50) has an elevation gain of 2300m. Billing itself as a “hilly hard-as-hell trail run,” the race takes place on narrow animal trails full of rocks, sand, juniper and cacti.

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


## 19. XTrail Mont Orford
Sherbrooke, QC

Test yourself against the technical terrain, creek crossings and serious elevation gain at [XTrail Mont Orford](https://www.easterntownships.org/events/403/xtrailrace-au-mont-orford), and be rewarded with flowy singletrack and 360 views. The 23km race is the headliner here, but shorter and less technical courses offer options for newer trail runners or the rest of the family.

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


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

See you on the trails!



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



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

19 bucket-list trail races in Canada | MEC Blog

19 Canadian trail races to add to your bucket list

Want to start trail running near Vancouver and don’t own a car? No problem. Check out these 7 beautiful trail running spots you can get to by transit or A-to-B car share options. Double-check the one-way car share parking zones before you go, in case they update the locations (and of course, two-way car shares are also an option).

Bring your favourite run buddy with you to hit the trails and remember to get set with the [trail essentials](/en/explore/essential-gear-for-trail-running) for safety. A couple of useful resources include the [*North Shore Trail* Map](/en/product/5045-519/North-Shore-Trail-Map-2nd-Edition) and the *Vancouver Trail Running* book.

## 1. Lighthouse Park
This West Van park is off the radar of many Vancouver runners, but it’s full of mossy old-growth forest and winding trails that pop you out to amazing ocean views… and yep, there’s a lighthouse. Keep an eye out for rock climbers on the cliffs at Juniper Point. There are lots of forks in the trail network to explore, so keep your phone handy or bring a map to plan a loop or two.

- **Transit to the trails**: The 250 bus stop at Marine Drive and Beacon Lane is less than a 5-minute walk from the park trailheads.
- **Good to know**: Washrooms are available. Off-leash dogs are allowed, as long as they’re under control. Find maps and more info on the [Lighthouse Park site](https://westvancouver.ca/parks-recreation/parks-trails/lighthouse-park).



## 2. Pacific Spirit Regional Park
You like hills? This park has hills. You like huge trees? This park has huge trees. You like bogs? This park has a bog (and it’s likely cooler than you realize). Pacific Spirit is loaded with nature and more than 70km of trails. Multiple transit options along the park’s edges mean it’s a prime spot for a point-to-point route if you and your run crew are bussing.

- **Transit to the trails**: Lots of options, depending on where you want to start and end. Buses run along SW Marine Drive, 16th Avenue, Chancellor Boulevard and University Boulevard.
- **Evo**: Designated spots at UBC and the edge of the park along Blanca and Camosun are in the home zones for both.
- **Good to know**: Washrooms are available. Dogs are allowed; some trails are off-leash while others are leash-required. Find maps and more info on the [Pacific Spirit Regional Park site](https://metrovancouver.org/services/regional-parks/park/pacific-spirit-regional-park).



> “It’s incredible how much mileage and elevation you can get in at Pacific Spirit and Stanley Park with a big network of loops and side trails. You can also add some technical elements with dodging dogs, children, and umbrellas.” – Kim M., MEC member
>
## 3. Stanley Park
A classic. I’m always surprised by the number of locals who’ve run the seawall around the park, but have never ventured *into* the park to run on the forested trails. Some of my favourites include a loop around Beaver Lake, especially when the waterlilies are blooming, or a zip down North Creek trail. You and your run buddy can’t go wrong with any of the marked routes and the park is surrounded by Park Drive, which is helpful if you’re still building your map reading skills.

- **Transit to the trails**: The 19 bus goes to the bus loop in the park. You can take any bus that stops at Georgia and Denman, and warm up with a loop of Lost Lagoon before you hit up Cathedral, Rawlings or Tatlow trails near North Lagoon Drive.
- **Evo**: The West End neighbourhood next to the park is a home area for both.
- **Good to know**: Washrooms available. On-leash dogs allowed on the trails. Find maps and more info on the [Stanley Park site](http://vancouver.ca/parks-recreation-culture/get-to-stanley-park.aspx).



## 4. Capilano River Regional Park
Capilano River Regional Park often gets overshadowed by the nearby North Shore mountains. But I’m always impressed with just how gnarly this little trail zone can be. The terrain is steep in sections and the maze of trails is a good practice for runners working on their navigation skills. Start near the main trailhead for a classic Cleveland Dam photo opp, or if you want a longer run (and a hill workout), start at Ambleside Park and climb the Capilano Pacific Trail – it lands you in smack dab in the middle of the park.

- **Transit to the trails**: Buses run along Capilano Road and stop near the main park entrance near Clement Drive, and the south park entrance near Mt. Crown Road.
- **Good to know**: Washrooms are available. Dogs are allowed; some trails are off-leash while others are leash-required. Find maps and more info on the [Capilano River Regional Park site](https://metrovancouver.org/services/regional-parks/park/capilano-river-regional-park).



## 5. Hyannis Drive trailhead
Not an official park, but the Hyannis trailhead is a key transit-accessible starting point for tons of trail running routes on Mount Seymour. Head east or west along the Baden Powell Trail, or go north along Hyannis Trail to enter this popular network of North Shore trails. Most trails are multi-use (keep your ears open for mountain bikers) and many have cool wooden features or stonework, thanks to the dedicated team of trail builders on the Shore.

- **Transit to the trails**: For the Hyannis Drive trailhead, the 214 bus stops at Berkley Ave and Hyannis Drive. You can grab the 214 bus from Phibbs Exchange.
- **Good to know**: No washrooms available. Dogs are allowed on most trails, but there are some trails in Lower Seymour where dogs aren’t permitted. Find more info on the [Lower Seymour site](https://metrovancouver.org/services/regional-parks/park/Pages/Lower-Seymour-Conservation-Reserve.aspx) and maps on [TrailForks](https://www.trailforks.com/region/mount-seymour/?lat=49.336728&lon=-122.985211&z=14&m=trailforks).



> “I love anything and everything on Seymour. Fabulous mountain bikers are constantly adding to an already amazing network of trails. Also, because I’m typically up at dawn, I’m not in anyone’s way.” – Kim M., MEC member
>
## 6. Lynn Headwaters
An excellent option to get to know the North Shore trails. Start at End of the Line General Store (tasty coffee and snacks make it a popular meeting spot) and head north on Rice Lake Road to Varley Trail. Varley follows the river and spits you out at Lynn Headwaters Park. Choose from the shorter Lynn Loop, or extend your run to the Third Debris Chute before you loop back. On a hot summer day, soak your feet in a shallow, calm section of the river as you return along the Varley Trail.

- **Transit**: The 209, 210 and 228 buses all stop a short walk from End of the Line.
- **Good to know**: Paying customers of End the Line may use their washroom (it’s a super nice bathroom). Dogs are allowed on the Lynn Loop, but some sections are leash-required. Find more info on the [Lynn Headwaters Regional Park site](https://metrovancouver.org/services/regional-parks/park/lynn-headwaters-regional-park).



## 7. Lower Seymour and Rice Lake
Another option on Seymour, but from a different trailhead than Hyannis. Plan a route that starts near the Lynn Canyon Ecology Centre to incorporate the suspension bridge into your day. Rice Lake is a beginner-friendly trail running spot to include, and the Seymour Valley Trailway is fully paved for a unique road running experience surrounded by the forest. Want a good hill workout instead? Homestead Trail is a tough uphill to try.

- **Transit to the trails:** The 227 bus stops at Peters Road and Duval Road, which is a 4-minute walk from the Lynn Canyon Ecology Centre. You can grab the 227 bus from Phibbs Exchange. You could also start at End of the Line General Store – see notes in the Lynn Headwaters section above.
- **Good to know**: Public washrooms are available at the Lynn Canyon Ecology Centre. Dogs are allowed in some areas, but some sections are no dogs (like Rice Lake or the Seymour Valley Trailway) or are leash-required. Find maps and more info on the [Lower Seymour Conservation Reserve site](https://metrovancouver.org/services/regional-parks/park/Pages/Lower-Seymour-Conservation-Reserve.aspx).



## Related articles
- [How to choose trail running shoes](/en/explore/choose-your-trail-runners)
- [Trail running technique tips](/en/explore/trail-running-technique-tips)
- [Story: Facing my fear of hills and bears for the love of trail running](/en/article/facing-my-fear-of-hills-and-bears-for-the-love-of-running)



7 beautiful trail running spots you can get to by transit or car share. See where to plan your next run.

Where to go trail running in Vancouver (without a car) | MEC Blog

Where to go trail running in Vancouver (without a car)

I’ve been a runner for almost 18 years. Starting from scratch, I’ve worked my way up to running with the Canadian trail running team for world events and with the elite field on the Salomon team. I didn’t have any personal coaching along the way, which means I’ve experienced many injuries caused by the usual suspects – too much, too fast, too soon – and have learned a lot in the process.

Since becoming a podiatrist about 9 years ago, I now have a feel for running injuries and understand ways you can help prevent them. Here are few of my favourite tips to prevent injuries and create healthy running habits year round, along with a few things to watch for:

## 1. Sleep well and eat well


Research clearly states that recovery happens when you rest after periods of training. To fully recover from training or intense sessions, you *must* integrate rest periods into your training plan. Your body will benefit from it.

Apply the same care to your eating habits. In training, we work our bodies hard and we need to feed our engine good fuel! No matter what you eat – whether you’re vegan, gluten-free, or none of the above – real, whole foods are always beneficial. Healthy food replenishes the vitamins and essential building blocks you need for muscle recovery.

## 2. Pay attention to work and stress
We’re all humans and stress is part of life. That said, I believe that when you’re feeling stressed or fatigued, you should modify your training plan to lower the cortisol or stress effects on your already stressed body.

It’s still important to get out, but think about changing the duration or intensity of your run. Focus on getting fresh air, fully breathing oxygen into your lungs, and having fun. It’s sometimes easy to get into a routine of exercising to feel better, since it gives you a stress relief mechanism. But in the long run, your body may also become fatigued and have a harder time fully recovering. Chronic fatigue is important to avoid, as it can result in injuries and poor athletic outcomes.

## 3. Follow a training plan that suits *you*
Everyone’s different, and that’s part of the beauty of the trail running community. Find a way to train that works for you – that means you may not always train from the same book or schedule as the runner next door. Most of all, your training plan should be easy to follow and fun to do, so it keeps you doing what you love.

## 4. Cross-training? Oh yeah!


I’m a strong proponent of cross-training. Along with running, I love to spend hours on my bike, whether that means commuting, training or just going for a ride. Cycling is beneficial since it helps build leg muscle strength that’s necessary to better absorb the impact of running. Swimming is another beautiful cross-training option that offers flexibility and core stability.

In winter, I tend to put the bike away and get my skis ready for cross-country skiing. It’s a full-body workout that you can easily mix up with interval sessions. There’s also snowshoe running – try find trails you can run on with [micro-spikes](/en/products/footwear/accessories/traction-devices/c/1204) if it’s icy, or use [running snowshoes](/en/products/snow/snowshoeing/snowshoes/c/2118?filters%5Bcustom_fields.ideal%20for%5D%5B0%5D=snowshoe%20running). Fat biking is also a fun way to keep cycling in the snow.

## 5. Never underestimate strength training
Strength training is important to keep your core, back, hips and overall agility in top shape for race season (I’ve learned this the hard way). As runners, we often overlook the importance of specific core training since we tend to focus our attention on running – it’s what we do best! But the constant linear pattern of running, and even cycling, can predispose you to weaker hip flexibility over time.

Yoga for runners can be a good addition to running since it focuses on strength and mobility through specific running patterns. Never underestimate the importance of core stability; having a strong core can prevent many lower back issues for long distance runners.

*Looking for ideas? Check out some [*effective strength exercises for runners*](/en/article/be-a-better-runner-whats-the-deal-with-cross-training).*

## 6. The power of rest
As you probably know, planning your race calendar is pretty exciting. Sometimes runners go overboard with the number of races they want to sign up for. If you don’t have a coach to rein you in (and the majority of us don’t), you can end up with a crazy to-do list of events, which can be exciting but at the same time exasperating.

The human body is a strong partner, but it still needs good rest between hard racing – even more rest than you give yourself between workouts – so your body and mind can recover to keep you doing what you love.

## Injuries: what to watch for


When I started trail running, I got a better sense of the demands on your body from running on mountainous terrain compared to running on roads. Trail running requires foot dexterity, ankle stability, hip flexibility, core strength and coordination. Running downhill offers quadriceps power, while running uphill works on hamstring strength, upright posture and high cadence. I feel road running is also beneficial for trail running, since it gives you a chance to work on speed on gradual climbs or when you are on less technical terrain. Practicing on trails and roads gives you the best of both worlds.

As a podiatrist and runner, I come across many running injuries that could be prevented by proper shoe wear, proper running gait, and strength and flexibility training. I see a clear and different pattern between trail running and road running injuries:

- Most of the time, **road runners** come to see me with symptoms of plantar fasciitis, medial tibial shin splints, iliotibial band syndrome (ITBS), and other symptoms that can be explained by chronic overuse (sometimes due to poor biomechanics, shoe choice or training log).
- In **trail runners**, most of injuries I see are caused by trauma: ankle inversion sprains, sometimes fractures, cuboid syndrome from forced eversion motion caused by running over rocks or roots, and of course, the famous blue-toe syndrome, involving subungual hematomas under toenails from chronic micro-traumas.

Whether you’re on the road or the trails, pay attention to post static dyskinesia symptoms (stiffness after periods of rest), which can be an indicative of ongoing inflammation processes. If you start to feel pain or limited joint movement, it’s time to see your health professional for an assessment and treatment plan for recovery.

Happy trails, and stay healthy so you can enjoy doing the things you love.



## Related articles
- [Gait analysis for runners](/en/explore/gait-analysis)
- [How to prepare for a long trail run](/en/explore/how-to-prepare-for-a-long-trail-run)
- [Trail race recovery tips from Ellie Greenwood](/en/article/trail-race-recovery-tips-from-ellie-greenwood)



Learn 6 simple ways to keep running, from MEC Ambassador and podiatrist Annie Jean.

Injury prevention tips for trail runners | MEC Blog

Injury prevention tips for trail runners

It’s funny to think of myself as a trail runner. If you’d have told me last year that I’d be running trail races, I would have thought you were nuts. But fast forward a few months, and I’m already training for my fourth trail race.

All trail races are incredibly different, but the one constant is what they can teach you. I’ve learned a lot about myself as a person and as a runner in the few trail races I’ve run, and want to share my newfound insights with anyone who wants to give trail races a try.

#### 1. Your body can handle way more than you think… don’t let your mind tell you otherwise
When you’re faced with tough situations, you realize just how true this statement is. My first-ever trail race went swimmingly; it was part of the MEC trail race series, the terrain was easy and it was a sunny day. My second race, however, was the complete opposite: it was cold, rainy and the course was incredibly challenging with slippery roots, rocks and muddy switchbacks.

I thought of quitting every kilometre. I was out of breath, I felt nauseous and my legs were shaking. I tried to keep up with some of the runners and kept falling back every time. My thoughts were anything but positive; I kept wondering why I was putting myself through this, why I’d signed up and why I was even running. I felt I’d bit off more than I could chew.

But then I started thinking about all the runners that inspire me, and that simple mindset shift slowly lifted my spirits enough that I kept going. Once I crossed the finish line, I was amazed by what I’d just accomplished. I was proud that I hadn’t given up and fought through the struggle. The race was a big eye-opener and showed I could endure way more than I previously imagined.

#### 2. Don’t get cocky
It’s easy to gain momentum and confidence when things are going well. At my last trail race, there were some major downhill sections. The more I ran downhill, the faster I went, passing other runners and slowly making my way up the ranks. It felt exhilarating. But I had to slow down and remind myself that every time I’d felt overly confident during my training runs, it always ended up with me losing focus, tripping and falling. I had to check myself so I didn’t wreck myself.

Trail races have taught me the importance of staying humble on the trail and in life – no matter how good I’m feeling at a specific time – because you never know what’s around the corner. (And at a trail race, there’s a good chance it’s probably another hill.)

#### 3. When you put in the work, you see results


I’ve learned that if you solidly prepare for a race, you’ll be able to finish it, no matter what mother nature or race organizers throw at you. The day before a race in February, it snowed 30cm – and I was terrified. I’d explored the course a few days earlier, but I’d never run in fresh snow before.

To my complete surprise, I managed to get through the race without any major wipeouts, and I believe that’s because my body was ready for it. Proper training, stretching, nutrition and sleep are key to feeling confident on race day. I’ve also attended some of the MEC trail running clinics and they’ve been a huge help in preparing for my races. Although I always experience self-doubt in any kind of competitive setting, I’ve learned to trust my training and know that if I put the work in, I’ll get through it.

#### 4. Smile, even when it hurts!
Trail running’s made me a better person because it’s taught me to smile and feel joy in moments of pain or despair. At a race, you’re surrounded by people who radiate positivity. I still haven’t quite figured out why, but one thing’s for sure, I’ve never competed in another activity where I’ve seen people be so happy.

Good vibes are contagious and I’ve discovered that smiling – even when I’m fatigued midway through a steep climb or near the end of a race – always makes any experience that much more enjoyable.

#### 5. Express gratitude
Running trails has made me realize just how fortunate I am to be able to run. The fact that my body allows me to move while experiencing magical views and moments in nature is unquestionably something to be grateful about. I’m also extremely grateful for the wonderful community I’ve met through trail running.

Can’t wait to see what lesson trail racing will teach me next!



## Related articles
- [Tips for your first trail running race](/en/explore/tips-for-your-first-trail-running-race)
- [Essential gear for trail running](/en/explore/essential-gear-for-trail-running)
- [15 things I wish I knew before I started trail running](/en/article/15-things-i-wish-i-knew-before-i-started-trail-running)



Trail racing is more than just about crossing finish lines, it’s also a great life coach.

5 things you’ll learn about yourself at a trail race | MEC Blog

5 things you’ll learn about yourself at a trail race

Thinking of joining the wonderful world of trail running? We say go for it – for so many reasons. To start you off on the right foot, we chatted with MEC staffers and Ambassadors for this list of down and dirty tips they’ve uncovered on the trails.

#### 1. You don’t have to run the whole time
Trail running’s deep dark secret: walking is totally cool, especially on the uphills. In fact, walking is so okay that trail runners give it a badass name: powerhiking. It’s like walking with a bit more oomph.

“On steep hills, hiking can actually be faster than running,” says Nick Elson, MEC Trail Running Ambassador. “I often see trail runners trying to run uphill until they can’t run any more and then resort to a slow, exhausted walk. Instead, hike with purpose and maintain the same effort you had while running up to that point.”



#### 2. You get to eat delicious food
Eating tasty stuff is deeply embedded in trail running culture. Aid stations at trail races can be smorgasbords of watermelon slices, gummy bears, pretzels, chips, salted potatoes or chocolate. At ultras, there can even be quesadillas, avocados and bacon! After all, you can only suck back so many energy gels before you need something different… and running with a pack means trail runners can bring fun food along even if they’re not at a race. Post-race beer is often a thing too.



#### 3. You don’t need to do ultras to be a trail runner
Trail running and ultras (an ultra is any race longer than a marathon distance of 42.2km) go together like dates and peanut butter (trust us, that’s a delicious combo). But that doesn’t mean that *you* have to run that distance to be a trail runner. Run as far or as short as you like – if you’re running on the trails, you’re a trail runner. Period.



#### 4. Weird things become normal
Running in a backpack? It’ll become the new normal. Peeing behind a bush (in a [Leave No Trace](https://leavenotrace.ca/) friendly way, of course)? It’ll become the new normal. Things that may have once seemed weird, like naming trees or dressing up in a banana costume to cheer on your friend at a race, will become part of your run life.



#### 5. Invest in a cool hat
Not only does a [cool hat](/en/products/running/running-clothing/accessories/running-hats) protect you from sun or rain, it also looks rad in your forest photos. “I’ve had my adventure hat for 4 seasons now and it’s getting a little funky, but I love it!” says MEC staffer Dennis. “My dog gets excited when he sees me put it on because he knows something fun is about to happen.”



#### 6. The community is rad…
Trail runners will welcome you with open, sweaty arms. Run crews and clinics are a great way for newbies to join in. They’re nice folks.



#### 7. … and the races are super fun
“The first time I did a trail race,” MEC staffer Dennis said, “I was blown away by how many racers took time – and used valuable oxygen – to cheer me on. Gary Robbins once passed me while I struggled up a hill, and yelled, ‘Looking good, you got this!’ as he zoomed past. Gary Robbins! Whether you’re pushing the pace or at the back of the pack everyone seems to have the same goal: have an awesome time outside on the trails. That’s why I love this sport and this community so much.” Well put.



#### 8. Things can get messy
The usual kind-of-gross stuff that runners know – blisters, black toenails, poorly launched snot rockets – can reach new levels of messiness on the trails. Dirty socks, sweaty run packs, slightly mushed bananas in your backpack, no bathrooms within an hour, ankle deep mud, bailing in ankle deep mud… yes, trail running can be messy. But those extra challenges give you hilarious stories to share with your fellow run buddies, and in a crazy way it adds to the fun of it all.



#### 9. Races are usually cheaper
Since trail races don’t involve closing city streets, they’re usually cheaper than road races. Plus when you volunteer for races, sometimes they’ll offer up a free or discounted entry to a future race as a thank you.



#### 10. Always bring your camera
Cute trail dogs! Mystical looking trees! Jumping photos! You’ll want to keep your phone handy to capture whatever trail magic appears.



#### 11. It’s all about “time on feet”
Instead of saying you’re heading out for a 12K run, you’ll hear people say they’re doing 2 hours on the trails. Since trails can vary so much in terms of terrain and elevation, distance gets a little muddled. Lots of runners aim for a certain length of time over a specific distance (until race day, of course).

As for pace? “Speed on the roads provides a solid foundation,” says Nick Elson, “but it won’t necessarily translate immediately to the trails, especially if there’s a lot of elevation gain and loss involved.”



#### 12. Your mother was right
Be prepared before you leave the house. Learn from those (i.e., me) who once spent an anxious 25 minutes racing the sunset in rapidly deteriorating light. Darkness falls in the forest sooner than on roads, and there are no streetlights. Lesson learned: even if you’re “just going out for a quickie,” be prepared with the [trail running basics](/en/explore/essential-gear-for-trail-running), including a [headlamp](/en/products/running/headlamps).



#### 13. Things can get deep
Maybe it’s the natural setting, maybe it’s due to fewer people and no stoplights, but trail running seems to be a time when deep conversations about big things happen (between laughing and singing, of course).



#### 14. Trail shoes make a difference
Road running shoes did the trick for the first few trail runs. But after one sloppy, slippery trail run, I decided to up my grip-factor with [trail running shoes](/en/products/footwear/shoes/running-and-training-shoes/trail-running-shoes). That was the second-best trail running decision I made (the first was bringing salted boiled potatoes to eat on a long, hot run).



#### 15. Road running might *gasp* feel boring
While the convenience of road running can’t be beat, there is something special about laughing in the forest with your running buddies. So be warned: sidewalks may not have the same allure after you discover trail running – but the trade-off is worth it.

Trail running is so much more invigorating and relaxing at the same time. But the best thing about the trails is the places they’ll take you… you’ll never get the same views on a road as you can in the trees and the mountains.



## Related articles
- [Tips for running your first trail race](/en/explore/tips-for-your-first-trail-running-race)
- [Trail running: beginner’s guide](/en/explore/trail-running-beginners-guide)
- [How to choose trail running shoes](/en/explore/choose-your-trail-runners)



Thinking of entering the wonderful world of trail running? This list of down and dirty tips will start you off on the right foot.

15 things I wish I knew before I started trail running | MEC Blog

15 things I wish I knew before I started trail running

When I lived in Toronto, I led a very busy life. Working full-time as a television host, my schedule was all over the place; the high-pressure working environment resurfaced the anxiety and insomnia I’d experienced in my youth. It took me a while to find a coping mechanism but during the last two years that I lived in the 6ix, I discovered running.

Running was the perfect activity to complement my ever-changing schedule. It was free and I could just go out whenever my scheduled permitted. It also immediately helped me decompress from all the pressures I was feeling at the time. Though I never really considered myself “a runner,” it quickly became a key part of my life. Within the first year of picking up running, I signed up for a race, joined a few run clubs in the city, and really embraced the time I spent hitting the pavement. It became my saving grace.



Last January, I moved from Toronto to Vancouver, and I’ll always remember the first night I went out for a run in a new city. Since I didn’t know any of the local running routes (or any local runners), I met up with a nearby run club. Before we started running, the organizers asked everyone to share their running goals for the year. To my surprise, a lot of the runners mentioned wanting to do a few trail races. I was immediately intrigued by what trail running was about and spent the entire run talking to a fellow runner about his experience on the local trails.

Though I’d heard of ultras and trail running before, I’d never actually tried it. But with road running becoming increasingly familiar to me, I wanted to give trail running a shot. There were two things that were stopping me, though. The first was elevation: all my previous run experience was on flat ground, so I could only imagine how difficult hilly trails would be. The second was bears! Being from the city, I’d never encountered a bear before, so I was terrified to go running on trails by myself.



A few months later, a new friend invited me out for my first run on some nearby beginner-friendly trails. Though it did cross my mind during the run that I could potentially run into local wildlife, running with a friend made me feel safe.

Right away, I found out that that trail running is an entirely different beast than running on the road. Because you’re constantly switching up your stride and the terrain is always changing, it’s much harder to regulate your heart rate while out on the trails. I learned that when the hills are too steep or too lengthy, you even have to walk parts of the trail, which is something I’d never done before. Trail runners will tell you that if you pass them on the way up, chances are they’ll be passing you on the way down because your legs will be so tired from running up.

It also forces you to be extremely present. With two years of running under my belt, running on the road felt almost subconscious: I could listen to music, daydream and would be completely fine. But on the trails, one moment of inattentiveness and I’d trip on a branch or a rock.

Though it was amazingly challenging, trail running instantly seduced me. I love being completely immersed in nature, listening to its sounds, observing all the different colours and smells.

Over time, I’ve even ventured out on some solo runs (and though my concern about running into a bear is still there, it’s lessened thanks to tips I’ve learned from local trail runners). If I do go out on my own, I always let someone know where I’m going and I stick to routes I know and feel comfortable on. I also make sure I have the [proper gear](/en/explore/essential-gear-for-trail-running) on a jaunt in the forest.



Not soon after I started trail running, I even signed up for (and finished!) my first MEC trail race last fall. While I’m still new to the world of running trails, it’s without a doubt become one of my favourite outdoor activities. So much so that when I travel across Canada and abroad, I now research which local trails are good for running – it’s a great way to get to know an area. And though running uphill is still the hardest part about trail running for me, the views from the top of a mountain or in a forest clearing are worth the leg burn every single time.

If I’d have known how peaceful trail running would make me feel, I would have tried it a long time ago when I lived in Quebec and Toronto. But it’s never too late to start! Since I started trail running, I’ve learned that cities all over Canada – not just Vancouver – have networks of trails to explore. (I wish I’d known about all the [Toronto trail running spots](/en/article/where-to-go-trail-running-near-toronto) when I lived there.)

If you’re like me and are worried about going out there for the first time, then joining a local trail crew or clinic can definitely help ease some of your concerns.



Trail running has undeniably helped me become a better runner. It’s been softer on my body and so incredibly beneficial for my mind. Whenever I feel anxious these days, I just put on my trail shoes and head for a local trail. No matter where I am, it’s the best remedy for my soul.



## Related articles
- [Trail running: beginner’s guide](/en/explore/trail-running-beginners-guide)
- [Tips for your first trail running race](/en/explore/tips-for-your-first-trail-running-race)
- [How to choose trail running shoes](/en/explore/choose-your-trail-runners)



How road runner Mel Offner (a.k.a. @MelSays) jumped from city sidewalks to the world of trails.

Facing my fear of hills and bears for the love of running | MEC Blog

Facing my fear of hills and bears for the love of running

Ever wanted to go on an expedition? To climb a far-off peak, paddle an unexplored river or bike across a country?

Canadians have been pushing their boundaries in the outdoors for more than two decades with help from MEC Expedition Support. Whether you’ve got a bucket list of trips you’d like to take, or you’re just beginning to explore the possibilities, you could plan the trip of your dreams. To help you get started, we asked eight seasoned explorers to share their best expedition planning tips and tricks.



### How did you first learn about expeditions?
**Frank Wolf, a filmmaker, writer and adventurer who **[**rowed the Northwest Passage**](https://vimeo.com/ondemand/thehandoffranklin2/205031104)** with three teammates:** I was always aware of people doing long, challenging journeys for discovery and exploration. Though most of the world’s population has settled into communities, there’s still a nomadic part in all of us that expeditions satisfy.

**Taylor Maavara, a Canadian post-doctoral fellow at Berkeley National Lab in California, whose last two expeditions have been in the Indian Himalayas:** I grew up camping on weekends with my dad, so it was a natural progression to get into longer trips.

​**Travis Foster, a footloose and fancy-free climber based in his van parked outside the climbing gym in Cranbrook, BC:** Chris Bonington novels! In an time where sponsorship was almost unheard of, climbers had to write about their expeditions to use the proceeds from those books to fund their next trip.



### How do you define an “expedition”? How is it different from any other type of travel?
**Martina Halik, an avalanche technician and professional photographer based in Fernie, BC, who completed a **[**5-month ski traverse of BC’s Coast Mountains**](/en/article/i-did-a-5-month-ski-traverse-with-my-mum)** with her mom:** An expedition is something you decide on, and it changes from person to person. When I planned to travel along the Coast Mountain range, I didn’t even think of it as an expedition, it was more of a journey or a series of traverses.

**Frank:** For me, an expedition is a unique, challenging journey through a remote wilderness area where you are completely self-sufficient. You have a beginning and an end, but everything in between is unknown to you. The adventure lies in working your way though this unknown environment, dealing with the daily challenge of moving through obstacles and landscapes as they unfold before you.



### What was your first expedition?
**Taylor:** I went to Pemberton, BC, on an [Outward Bound Canada](https://www.outwardbound.ca/) course as a teenager. We did 11 summits on that trip.

**Reuben Krabbe, a professional adventure photographer, skier, mountain biker and MEC Ambassador based in Squamish, BC:** When I was 23 I did a winter camping trip in the Yukon’s Tombstone Mountains, and when I was 25 I went to [Svalbard, Norway](/en/article/the-photo-of-a-lifetime-capturing-a-skier-in-a-solar-eclipse), in the Arctic. Both trips were centered around skiing and trying to create beautiful pictures along the way.

**Ben Haggar, a freelance photographer and writer from Squamish, BC, who has tackled expeditions in 50+ countries on all 7 continents:** My first actual expedition was in 2007 when my friend Micha Forestall and I traversed the Valhalla Range in central British Columbia in summer. I was 25 at the time and climbing a lot, but the scale of this trip really surprised us.

**Frank:** Back in 1995 when I was 24 years old, my canoeing partner and I became the first people to paddle across Canada in a single season. The 171-day, 8000 km journey from Saint John, NB, to Vancouver, BC, got me hooked on doing expeditions and I haven’t stopped since.



### How do you come up with an idea for an expedition?
**Reuben:** Hunt for that thing or place that’s too cool, too beautiful, and then go chase it. That will put you in the head space where the rest begins to evolve naturally.

**Martina:** My trip was inspired by an article I read in *[Coast Mountain Culture](http://mountainculturegroup.com/)* magazine. I was becoming ski guide and I wanted to get a few more trips under my belt.

**Frank:** I generally look for blank spaces on the map and then figure out a way to travel through them self-propelled.

**Ben:** Find a sport and an area you’re passionate about, then think up something that seems to be just beyond the realm of what you think is doable.

> “I generally look for blank spaces on the map and then figure out a way to travel through them self-propelled.” – Frank Wolf
>


### How do you motivate yourself to take on these challenges?
**[Bruce Kirkby](/en/ambassadors/bruce-kirkby), an MEC ambassador who has travelled to 80 countries and amassed more than 2000 expedition days, including lengthy wilderness journeys with his young family:** That’s like asking if I need motivation to breathe. Finding time is generally the bigger challenge in today’s busy world, but that just comes down to prioritization. What are you gonna remember later, crossing the Patagonia ice cap or having a clean bathroom?

**Martina:** It’s about taking hold of your excitement and not letting fear and negative self-talk get in the way.

> “What are you gonna remember later, crossing the Patagonia ice cap or having a clean bathroom?” – Bruce Kirkby
>


### What’s the most disastrous or funny mistake you’ve made on an expedition?
**Ben:** I’m a huge fan of exotic street food and have a pretty solid stomach. But when street food experiences go bad, they can sideline you for days. I have a despairingly large number of “pooping my pants” stories. *[Editor’s note: Pack spare underwear.]*

**Frank:** We were washed down the Babine River Canyon in a spring flood, lost all our gear and almost drowned. That was a long, long time ago, and it taught me to respect and learn deeply about the power of nature.



### How do you manage stress while on a big trip?
**Reuben:** I wish someone had asked me this before these trips, because I honestly didn’t manage stress well. I also had a weird hero complex where I thought stress was something that affected weak-willed people, but it’s obviously something that affects everyone to varying degrees.

Try to get good at recognizing stress. It’s somewhat sneaky, and you’ll find yourself stressed out trying to think and make decisions. If you can recognize it, you can manage it better.



### What qualities do you look for in an expedition partner?
**Martina:** It’s important to travel with someone who won’t take things personally. When I was in a bad mood or snappy, my mum knew I was just tired and it didn’t have anything to do with her.

**Reuben:** Stable, not conflict averse, speaks their mind, and can manage emotional situations clearly. I also look for people who are crafty with their hands and keep their gear working well, so we don’t have individual problems that become group problems.

**Travis:** They have to be down for bumpin’ heaps of tunes while big wallin’.

**Ben:** I look for people with similar goals, ambitions, ethics and risk tolerance. It’s good to be on the same page with these major things, but having different personalities in a group is a good thing.

Understanding the expectations you have for other team members and what they have in mind for you is a key element. It’s better to have uncomfortable conversations and get everyone on the same page than it is for ill feelings to fester and strain meaningful relationships. The most difficult aspect of my solo Greenland expedition was the loneliness and not having a partner to help me through the darker times of food deprivation and physical and mental exhaustion.



### Where did you learn how to plan an expedition?
**Reuben:** Mentorship is the biggest thing. I didn’t have a formal mentor, but friends had much more developed skill sets in the areas I wanted to learn more about. For example, my friend [Tobin Seagel](https://www.instagram.com/tobinseagel/) took time to relay knowledge to me as we went on a trip.

**Taylor:** When I was 12, my dad and I attended an MEC clinic on how to plan a canoe trip. After high school, I took a [NOLS course](https://www.nols.edu/en/) to learn about leadership in the backcountry.

**Ben:** If you’re completely new to expedition planning and aren’t sure where to start, Alistair Humphreys has a great book titled *Grand Adventures*, which is kind of a “how to” guide.



### What tools do you use for expedition planning?
**Frank:** I use Google Maps to do the initial planning, then fine-tune it with topographical maps, which are available for free online.

**Ben:** I made a basic spreadsheet detailing all the projected costs and details, everything from the cost of a taxi to the airport in Nuuk [Greenland] to the maximum and minimum number of kilometres of unknown terrain I’ll be able to cover each day.

**Bruce:** Maps, Google, books, often Lonely Planet for general background. If a region isn’t mentioned in Lonely Planet, then I know it’s worth researching more.

**Taylor:** I spend hours on [NASA satellite photos](https://worldview.earthdata.nasa.gov/) and on [Google Earth](https://earth.google.com/web/@0,-2.17280005,0a,22251752.77375655d,35y,0h,0t,0r/data=OgMKATA). There’s a [historical feature](https://support.google.com/earth/answer/148094?hl=en) so you can go back in time and see how glaciers have changed; we use it to tentatively plan our routes.



### How do you handle meal planning for this kind of trip?
**Drew** **Leiterman, a journeyman carpenter with a strong passion for photography who lives, works and climbs in BC’s Kootenays:** We did a lot of calorie counting while trying to get the least weight to most calories.

**Taylor:** Some people say you should make all your own meals, but at high altitude I don’t have any ego about it. My favourite dehydrated meals are [mac and cheese](/en/product/6024-001/three-cheese-mac-%26-cheese) or [pad Thai](/en/product/5053-600/vegetable-and-peanut-pad-thai).

**Frank:** I keep it light and simple. I usually have oatmeal for breakfast, PB and honey on tortillas for lunch, a freeze-dried meal for dinner, and energy bars, pepperoni sticks and GORP for snacks.



### What’s one piece of advice you’d give to someone planning their first expedition?
**Taylor:** Start small, figure out things like how heavy a pack you can carry and how much food you need to eat, and eventually you’ll gain confidence. It helps to go with someone who knows what they’re doing, so consider taking a course or lesson.

**Reuben:** It’s important to have both a good plan, and the ability to change and modify that plan as the trip evolves. You need to have contingency plans for injuries, weather and equipment failures.

**Frank:** Don’t let the distance or time overwhelm you. Take the expedition one day at a time.

> “It’s important to have both a good plan, and the ability to change and modify that plan as the trip evolves.” – Reuben Krabbe
>


### What tips do you have for sourcing funding or sponsorship?
**Taylor:** The [MEC Expedition Support](/en/explore/outdoor-impact) program has helped me go on two expeditions.

**Frank:** You need to have something to offer. It’s not enough to just go on a cool trip – you need to give back to your sponsors through social media, published articles, published images, gear reviews, film and speaking engagements.

**Reuben:** You can really ask anyone for funding; the difficult part is finding a good contact and figuring out how to be valuable. Remember that most sponsors and grant funders are thinking about what value you/your trip offers to the company, not simply how cool or difficult it might be.



### How do you plan epic expeditions when you have school-aged kids?
**Martina:** One of the easiest things you can do with small children is go on canoe trips (mellow ones, not whitewater).

**Bruce:** Pack three sets of clothing, along with a favorite stuffy, blanket or water bottle… anything that will remind your children of home, even on the other side of the world. Work in downtime every day. Kids need big chunks of time to explore beaches, play with pine needles and watch ants crawling across blades of grass.

Let the kids know your plans for the next day, and even give them some options. Having them responsible for the itinerary can drastically reduce whining. And an activity tracker with a step counter, is a great way to encourage walking.

> “Work in downtime every day. Kids need big chunks of time to explore beaches, play with pine needles and watch ants crawling across blades of grass.” – Bruce Kirkby
>


### What are your must-have pieces of gear?
**Taylor:** My whole sleeping situation needs to be dialed. I bring an [extra-warm sleeping bag](/en/product/5058-223/centaurus--18c-sleeping-bag), and a [Therm-a-Rest NeoAir sleeping pad[(/en/product/6024-073/neoair-xtherm-nxt-sleeping-pad) that packs down really small.

**Drew:** My gear must-haves are rock shoes, a harness and rope.

**Reuben:** The DeLorme InReach is a great 2-way satellite communication device that lets you download weather and text for emergencies, or if you’re lonely. I used to have a simple satellite beacon and accidentally almost called in the Navy once, so I’d recommend 2-way communications. Also, a good tool kit. Your preparation is only as good as the stuff you can fix.

**Frank:** Pretty much any journey involves my [MSR Whisperlite International stove](/en/product/5026-912/WhisperLite-International-Stove), a Therm-a-Rest NeoAir Xtherm sleeping pad and my [Garmin GPS](/en/products/watersports/marine-navigation/handheld-gps?brand=Garmin).

​**Travis:** The [Patagonia Houdini](/en/product/5062-460/houdini-jacket) windbreaker, Bluetooth wall speakers and a heap of [Ritter Sport bars](/en/products/camping-and-hiking/camping-kitchen-and-hydration/food-and-drink/snacks/chocolate-bars?brand=Ritter%20Sport) and [hot chocolate](/en/products/camping-and-hiking/camping-kitchen-and-hydration/food-and-drink/drinks/coffee-tea-and-hot-chocolate).



Thanks to Martina, Travis, Taylor, Drew, Reuben, Bruce, Ben and Frank for sharing their advice! If you’re feeling fired up and ready to tackle your own epic trip, check out [MEC Expedition Support](/en/explore/outdoor-impact).

*Top photo by Bruce Kirkby.*



## Related articles
- [Why we go outdoors](/en/article/why-we-go-outdoors)
- [How to choose and fit a backpack](/en/explore/choose-and-fit-a-backpack)
- [7 ways to hike and camp responsibly](/en/article/7-ways-to-camp-and-hike-responsibly)



Want to go on a seriously epic adventure? We asked eight intrepid explorers to share their best expedition planning tips.

How to plan an expedition | MEC Blog

How to plan an expedition

*We love that you love getting outside. That’s why we’re profiling inspiring members across Canada who connect with their communities through active outdoor lifestyles.*

Member: Brett Sandra Trainor
Member since: 2010
Activities: backcountry skiing, mountain biking, surfing and camping

**Tell us about yourself. How do you like to get outside?**

I was born and raised in the Comox Valley on Vancouver Island. I grew up cross-country ski racing and camping across BC. My professional background is in community development and fundraising. I’m currently pursuing an MBA at Simon Fraser University, with the end goal of using business acumen to help BC organizations succeed.

**How did you come up with Mountain Mentors?**

I have always found myself inspired by creative problem solvers, especially in fundraising and international development. Changing my internal dialogue from “I wish I could do something like that” to “what’s stopping me?” was the impetus for launching [Mountain Mentors](http://www.mountainmentors.org/) in 2016. My co-founder Thea Zerbe and I noticed a gap in outdoor programming for women and decided to do something actionable about it. What was originally a small, private Facebook group is now a strong community of outdoorswomen.



**Tell us about the program. What makes it great?**

Mountain Mentors facilitates all-female alpine mentorship relationships for women in Vancouver and the Sea to Sky corridor. We see mentorship as a tool to grow the community of female outdoor leaders in backcountry skiing, climbing and mountain biking. We believe that you need to “see it to be it” – a mentor is a blueprint of possibility for what you can become – otherwise it can be difficult to imagine yourself reaching the heights you aspire to. Mentors are an invaluable resource for women with big dreams to boldly progress towards their goals in the mountains and in other aspects of their lives.

**Who signs up for the mentorship program? What are they like?**

We have a diverse cohort, including ski bums, working professionals, mothers and industry guides. We’ve had veteran ski patrollers, ACMG guides, PhD students, lawyers, teachers and young university graduates move through the program. There are no key characteristics necessary to be an effective mentor or mentee (beyond having AST1 training and the necessary safety gear). Successful mentorship relationships stem from shared goals and expectations, a commitment to learn and grow, and the willingness to invest time in the relationship.



**Have you ever had a mentee go on to become a mentor?**

Heck yeah! Oftentimes, a participant may be looking for growth and support in one sport, but be skilled in another. This has led to a sort of “co-mentorship,” where a ski mentor may become a mountain bike mentee the following season. It’s pretty rad. Watching the progression of our mentees is one of the most inspiring parts of our program; we’ve seen women cut their Strava times in half, climb grades they had previously feared and empower themselves to make safer decisions in avalanche terrain. We’re honoured to do our part in growing the female outdoor community.

**Talk to us about being a woman in the outdoors.**

I see a whole bunch of outdoor enthusiasts who participate in sport for the same reason, regardless of gender – there’s simply nothing like the feeling of being outdoors. Of course, there are characteristics associated with gender when operating in the backcountry; women are often incredibly skilled communicators and team players, employ a huge amount of compassion and are empowered by opportunities to socialize and connect with other likeminded individuals. I see a generation of women embracing a new definition of femininity and finding strength in their unique talents. I love watching a group diplomatically make decisions while moving through avalanche terrain, as our unique skills become assets in risky situations where safety is paramount.

**How do you see the outdoor community?**

We’re lucky to be part of such an open-minded and welcoming community and have been blown away by the positive support we’ve received, especially from our male friends and allies in the outdoor industry. We are encouraged when men ask us how they can get involved and support our programs – the desire for mentorship and growth exists in all demographics. Chilko Basecamps is a guiding organization run by our friend Sam that has given us expedition tents for winter SkillShare sessions. Our male friends have featured us in media like *Mountain Life* and *Doglotion* and photographed our experiences free of charge. It’s clear we aren’t the only ones passionate about making outdoor spaces more inclusive.



**What is your vision for the future of Mountain Mentors?**

When we launched, our goal was to create 10 mentorship pairs. We ended up receiving nearly 200 applications. Fast forward a year and a half and my vision for the program’s future has changed immensely. I now hope that we can structure the funding of our program in a sustainable way, so that we can compensate volunteers for their countless hours as well as add value for participants. I also hope to onboard a larger Board of Directors to help us grow strategically and focus on diversifying our program offerings.

**What are your go-to trails, slopes or routes?**

I love mountain biking on my home trails in Cumberland, BC, as well as “Fat Tug” in Pemberton. As for ski touring, there’s nothing like Blackcomb backcountry. I’m also in awe of the groomed Nordic skiing trail network in Norway.

**Tell us about your perfect day outside.**

One spent with people I care about and trust, winter camping, drinking hot coffee and skiing some deep powder in copious amounts.

**What are your favourite MEC products?**

My [MEC hut booties](/en/product/5055-859/hut-booties)! Perfect for prancing around on a soaking wet floor, running outside for midnight bathroom breaks and wearing into my sleeping bag on especially cold nights.

**What is your hope for the future of the outdoor community?**

That no one will feel like the outdoors aren’t for them.

**Who do you follow or look up to?**

Programs like *[Fast and Female](https://www.fastandfemale.com/)*, *[Ride Like A Girl](http://www.ridelikeagirl.ca/)* and *[Girls Do Ski](https://www.girlsdoski.com/)* are all making a difference to inspire women to dream big and pursue their athletic dreams. I’m especially inspired by one of our mentors, Cathy Jewett, who has been a ski patroller with Whistler Blackcomb for over 30 years and really paved the way for women and mothers in the outdoor industry. She gives back to her community as a volunteer in countless capacities, including offering ski mentorship in our program, and her hard work and determination inspire me every day to keep carving out a space for women in the outdoors.



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*MEC is proud to support Brett and Thea’s mentorship efforts through the [Community Contributions program](/en/explore/outdoor-impact) via a grant to [Mountain Mentors](http://www.mountainmentors.org/#about-1).*



*Ready to head out with Mountain Mentors? Get started by taking your AST1 certification (required for the program), and learn about the [avalanche safety gear and training](/en/explore/avalanche-safety-gear-and-training) you’ll need for the backcountry.*



**Related articles**

- [MEC member spotlight: Melody Markle](/en/article/mec-member-spotlight-melody-markle)
- [5 ways to get funded by MEC](/en/explore/outdoor-impact)
- [My first time backcountry skiing](/en/article/my-first-time-backcountry-skiing)



Meet MEC member Brett Trainor, co-founder of Mountain Mentors, a BC-based mentorship program dedicated to helping women achieve their outdoor goals.

MEC Blog