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Outdoor Tips, Tricks, Inspiration and Activities | MEC Blog

Burlington, Hamilton and the surrounding area are home to lush parks, scenic trails and an impressive number of waterfalls. You’ll have plenty of scenic views to enjoy on any route you choose. Grab a run buddy and explore somewhere new with these 6 ideas for running routes in the region.

#### Kerncliff Park Climb (3K)


Kerncliff Park offers a variety of double track trails, challenging hills and rocky sections for the runner looking to improve their technical skills. While you’re on this [3-kilometre run](http://milermeter.com/?r=6948457), you can get a spectacular view of Burlington, Hamilton – and on a clear day, even Toronto – from the top of the escarpment hills.

***Get more tips in [our guide to this Kerncliff Park run route](https://gto.mec.ca/en/activities/get-a-tad-technical-on-the-escarpment).***

#### Stair Circuit Challenge (6K)


The stairs accessing the Hamilton Escarpment alongside the city are popular with not only Hamiltonians, but many fitness enthusiasts of the GTA. For a solid workout, try Burlington’s [6-kilometre Stair Circuit](http://milermeter.com/?r=6951977). Starting at Chedoke Civic Golf Course, you’ll run up and down 289 Chedoke stairs and then head over to the Dundurn stairs, where you’ll run up and down another 326 steps. Rinse and repeat!

***Ready to sweat? See [our guide to running the Hamilton stair circuit](https://gto.mec.ca/en/activities/step-up-your-training-with-this-climb).***

#### Smooth Hendrie Valley Run (7K)


This gentle [7-kilometre run](http://milermeter.com/?r=6951984) on a multi-use trail is great for beginners as it provides even footing on relatively flat terrain. This is also an excellent spot to add some [speed training](/en/article/be-a-better-runner-how-to-get-fast-with-speed-work) into your workout. Along the way, you might spot birds, deer and other local wildlife. (Make sure to stay on the trails as the Royal Botanical Garden doesn’t allow runners on their property.)

***Explore the trails with [our guide to running in Hendrie Valley](https://gto.mec.ca/en/activities/7km-route-in-a-nature-sanctuary).***

#### MEC to Newport Out-and-Back run (12K)


Starting from [MEC Burlington](/en/stores/burlington), you’ll head over to Roly Bird Park before embarking on the Hydrocut Trail that will take you to Newport Park and back. This [12-kilometre trail](http://milermeter.com/?r=6948475) is a favourite of the MEC Burlington running club as the route offers plenty of space as well as gentle rolling hills away from traffic.

***Find out more in [our guide to the Newport Park run route](https://gto.mec.ca/en/activities/set-out-on-a-local-run-crew-favourite).***

#### Streams and Climbs Point-to-Point Run (15K)


Set off with a friend and two cars; leave one car at Highland Gardens Park – the start of this [15-kilometre run](http://milermeter.com/?r=6952021) – and the other by Valleyside Lane and Davidson Blvd in Hamilton. You’ll follow the Bruce Trail where you’ll come across some of Hamilton’s famous stairs and pass through conservation areas like Iroquoia Heights, Tiffany Falls, Canterbury Falls and many more.

***See where to start with [our guide to the Hamilton waterfall run route](https://gto.mec.ca/en/activities/go-chasing-waterfalls).***

#### Bruce Trail Old-Growth and Cascading Waters Run (20K)


The Bruce Trail is a great place to tackle a long-distance [20-kilometre run](http://milermeter.com/?r=6952014). Many spots provide free parking, like Hidden Valley Park, Kerncliff Park as well as several streets. Set out with a run buddy and make sure to bring along your [GPS watch](/en/products/camping-and-hiking/electronics/gps-navigation/gps-watches/c/1155?b=100-1552-1567-1153) or download the [Bruce Trail App](http://brucetrail.org/pages/trail/app) on your phone, which offers up-to-date info on the trail along with potential side trails and parking access.

***A must-do trail adventure. Make it happen with [our guide to running the Bruce Trail](https://gto.mec.ca/en/activities/must-do-old-growth-trail-run).***



The area around Burlington offers a diverse range of routes that lead you past waterfalls, over hills and stairs, and across different terrain. Why run on just sidewalks when you can explore the full beauty of the city’s natural landscape? Happy running!

*Photo credits: Jacob Lund / Shutterstock.com, peters011235 / Shutterstock.com*



Some of the best places to run around Burlington and Hamilton, Ontario. Check out 6 routes around Roly Bird Park, Bruce Trail, the stair circuit and more.

Awesome Running Routes around Burlington and Hamilton

Awesome run routes around Burlington

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

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

## Race day training and strategies


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

## How to prep for a running race
1. **Find a race** you want to run. Make sure you choose a race date far enough in the future that you have enough time to train. Small, local races are great for newer runners.
1. **Start training** for the distance you’ll be running. Running clinics and run crews are a great way to stay motivated through your training schedule. To give you an idea of how long you need to train for running races, here are some estimates:1.   - Four to six weeks of training for a short race, like a 5K.

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

1.   - At least 12 weeks of training for a half marathon, and even more for a marathon (there are many 16+ week marathon training plans out there).



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

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

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



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



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

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

Be a better runner: how to prep for race day

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

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

#### Arboretum Run Route (3K)


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



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

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


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

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


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



Strap on your favourite runners and a GPS watch, and set off on this [12-kilometre jaunt](http://www.gmap-pedometer.com/?r=6941925) through the city. Starting at the [MEC Ottawa](/en/stores/ottawa) store on Richmond Road in Westboro (a good place to pick up energy gels before you start), you’ll make your way through Wellington West, Fisher Park, Little Italy, Chinatown and Centretown. After working up an appetite, end your run at [Bridgehead](http://www.bridgehead.ca/pages/440-richmond-rd-at-golden-ave), where a cup of coffee and a treat await.

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


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

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


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



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

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



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

Awesome Running Routes in Ottawa-Gatineau

Awesome run routes in Ottawa-Gatineau

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

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

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


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

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

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

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



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

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

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

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



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

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



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

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

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



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



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

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

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



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

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

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

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



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



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

Bike review: 2017 Intense Recluse with Forrest Riesco

Bike review: Intense Recluse with Forrest Riesco

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

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

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


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

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

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

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



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

Run Training Series | How to do Long Runs Safely

Be a better runner: the art of the long run

You’ve packed everything on your [hiking checklist](/en/article/backpacking-checklist), and have reviewed maps for the area you’re going to explore. All ready to go? Almost. If you’re headed for backcountry travel in Canada, you’ll encounter all sorts of plants, some of which are beautiful to look at but can be highly dangerous to touch.

Stay safe – and rash-free – on your hiking or camping trip by keeping an eye out for these five plants you might come across in the wild:

#### Poison ivy


Poison ivy is most common in southern Ontario and Quebec, although it can be found in every Canadian province with the exception of Newfoundland. The plant grows as a vine or a shrub along rivers, lakes, meadows, forest openings and beaches.

The leaves change colour throughout the seasons. During the summer, poison ivy is a shiny green, making it easy to blend in with other plants. A simple way to identify poison ivy is to remember the phrase, “Leaves of three? Let it be.”

**Avoid it because:** Urushiol, a liquid in the plant’s sap, creates a skin rash on anyone who touches the plant.

#### Giant hogweed


Present across the country – in British Columbia, Ontario, Quebec, New Brunswick, Nova Scotia and Newfoundland – giant hogweed is a firm, bright green plant that grows in ditches and open woodlands, alongside streams, and in other areas with moist soil.

Typically 2–5m in height, the plant has large leaves with serrated edges and a hollow leaf stalk with dark red spots and prickly hair. Giant hogweed also produces an umbrella-like top that contains small, white flowers.

**Avoid it because:** The chemicals in giant hogweed make skin sensitive to sunlight after contact and can cause large burns and blisters (along with a visit to the doctor).

#### Stinging nettle


Spread throughout Canada, stinging nettle typically grows in damp areas like marshes, meadows, pastures and ditches.

Stinging nettle, which grows 1m or more in height, can be identified by clusters of fuzzy white flowers and serrated leaves. These plants have sharp, thin hairs, which operate like hollow hypodermic needles and allow toxins into the skin upon contact.

**Avoid it because:** Contact with the plant causes itching, numbness and swelling, leading to a painful rash.

#### Canada moonseed


Found in Manitoba, Ontario and Quebec, Canada moonseed appears in thickets, beside streams and along bluffs. It grows as a climbing vine, up to 6m in height.

Canada moonseed has green leaves – containing 3–7 lobes each – and purple-black berries, which some people have unfortunately mistaken for wild grapes. (Canada moonseed has crescent moon-shaped seeds, while grapes contain round seeds.)

**Avoid it because:**Ingesting Canada moonseed berries is bad news – they lead to convulsions, seizures and possibly death.

#### Water hemlock


One of the most deadly plants located in most of Canada, water hemlock can be seen near marshes, pastures, rivers and streams.

The plant can grow up to 1–2m in height, and has a hollow, branching stem with a spotted purple pattern. It produces white flowers clustered together in the shape of an umbrella. It’s occasionally mistaken for edible roots such as wild parsnip; pick up a plant field guide to learn how to distinguish the difference.

**Avoid it because:**Water hemlock is fatal if ingested. It contains cicutoxin, an extremely toxic chemical that can disrupt the central nervous system. If you see someone accidentally consume this plant, treat it as a life-threatening situation and seek emergency medical help immediately – it’s serious and can cause death within as little as 15 minutes.

Being able to identify plants you come across in the backcountry is an excellent skill. Not only can it help you avoid unsafe species, it also gives you all sorts of appreciation for the huge variety of flowers, trees, grasses and bushes you might not otherwise notice.

Use a [plant field guide](/en/products/camping-and-hiking/navigation-maps-and-guidebooks/field-guides/plants/c/930) to get familiar with the local species you may encounter as you venture through the lush wilderness of Canada’s backcountry.

*Photo credits:**[John](https://www.flickr.com/photos/cygnus921/2620415235/in/photolist-4Zyja2-ayTgkP-c7CnKW-cz7xXC-jKHeeg-r9csMz-kMkrx-ayTeAr-ocgH1g-tewtR1-36GDAM-cz7Cw9-nG2jyi-71DV9n-ayVUrW-ayVUjQ-76d29m-hpWgd4-36GzTk-orEG1k-drfjj6-p48Ug-eHfxCA-w2M6Jq-bUeVhC-ekN4aU-bEE7VG-dpzxfj-ekN5cA-e4fgMF-ftE5AC-s8Mnrn-fiTFKq-28JMX3-9ZvM1Z-J7QBef-c7CnQj-hpVrry-hpVdHY-7698np-nG2jP8-hC4tL7-hpVfwN-fevz9Q-cxxaeC-e2Xeza-hpV2eY-7QicEf-nqNjJG-khVgg) (Flickr)**,* *[debs-eye](https://www.flickr.com/photos/debbcollins/3631832211/in/photolist-6wW6bK-6wW4Mp-8jRToV-5qWcYo-5qWdpA-8jRT4T-52ErBF-o7FnBt-52JCDw-cQfwyw-AYACoK-5o7oQc-g5yQU-cEFr5f-6CjLDz-8jRSn2-6wW2aZ-8jRTfc-8jV3ZQ-8jV4eN-6x1aCu-6x1dxu-6ub3ki-rWkWTT-asB8NK-o67PoQ-o67TJn-kmEWGF-agYRLC-Hom9Gw-kmGshw-asDQuw-fkPizV-4foUHA-52EiGP-4VQTR1-8jyVR6-8bQ8SZ-84CF1v-cesuBL-6oHDBe-acPyto-8ZwzoK-6D7nAu-52JGEq-7nMzLA-6Hsu4t-7nDv6f-2vK3oX-7Jnsye) (Flickr)**,*[*John Neon*](https://www.flickr.com/photos/split-ends/18792028/in/photolist-2Ejdu-6RNne7-a2UNPC-qw7WoD-6mGvWY-foTtYt-cfgm9Q-jCC2u4-FUPgxD-6JxrF3-9w3vfB-fVMgJ8-Tm6Dm-a9bPAL-puj9AC-abV35u-9KDYox-4TpWd-6J8ktG-o9YPwC-a9sgtc-a9vmjj-a9wWr9-nYaMV2-bVQpqr-a9u83c-a9ttcP-eh89cN-naBqG-a9edTL-384pUp-4JnXop-cZjyb1-9SvkDY-6ZMHxQ-6jS2nQ-hpXyG-bUvSEB-a9pGB1-6ZHH4r-6L2rrR-5DaDQt-dzgY6x-4Uq6CV-a9quZz-2Z9awM-nDvsLn-a9piLV-5dStmM-nwBC6m)*, “*[Moonseed fruit 1](https://commons.wikimedia.org/wiki/File:Moonseed_fruit_1.jpg)*” by Nadiatalent is licensed under CC BY-SA 4.0,*[*Wendell Smith*](https://www.flickr.com/photos/wendellsmith/8833135172/in/photolist-esy8m1-ipysU7-cbARkC-ebE7zn-pP2gVw-qM9uE8-pVQLqB-oTvRpV-eKYRD9-pwYxas-pW8T5q-9c35pC-oPGwKU-dzM1bv-6Q4vF-ipw9Zy-p6Kro8-ipyGS9-ipwXBc-6RAhY-sa39bv-ipBoCV-e5GzDg-ipzibQ-stkyDF-fCvT3n-6RyBq-fk3Hdc-dzSxoS-e5GvNV-pmPgm1-oWEA5t-esxZc5-quRvxi-7JcoUr-mR1LVa-dGvDjs-dGutCv-eiJaTB-nX3X7F-p1fofv-dzSrKS-ipBZLc-etHLLa-ipvDc7-eiQ69L-dzSoAQ-ipxeMu-ipAY6D-E1KMqj)



## Related articles
- [Day hiking for beginners](/en/explore/day-hiking-for-beginners)
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Look, but definitely don’t touch. Watch out for these 5 plants you<br>
might come across in the backcountry to stay safe (and rash-free).

5 Dangerous Plants to Know

How to do anything: spot dangerous plants

Whether you’re an avid kayaker, a Great Lakes surfing newbie, or a hiker who just likes a good lake dip, freshwater is no doubt an important part of your outdoor life. MEC thinks so too, which is why we’ve invested approximately $2 million in freshwater issues since 2010, and launched our Homewaters campaign in 2014 to draw more attention to Canada’s diverse bodies of water. After all, Canada has one-fifth of the world’s freshwater, and our rivers make up 25 major watersheds.

While awareness is important, we know MEC members are people who like to take action, so here’s a list of 10 ways for you to protect the spots where you love to swim, paddle, surf and play.

#### 1. Hashtag #myhomewaters
Tag your freshwater photo with [#myhomewaters](https://www.instagram.com/explore/tags/myhomewaters/) to share your love for local waters with the MEC community. It can be anything from SUP fun and canoe trips to creek crossings and lake swimming – or even ice climbing.

#### 2. Donate what you can
Support the [Canadian Freshwater Alliance](http://www.freshwateralliance.ca/) – an emerging initiative working to unite, train and mobilize a new community in hopes of restoring and protecting Canada’s waters – with a [donation](https://www.gifttool.com/donations/Donate?ID=1453&AID=503&PID=2983). Your gift helps keep our waterways clean and accessible for future generations.

#### 3. Identify your water footprint
Beyond drinking, bathing and playing, there are a lot of areas our water use stretches. Consider this: just one cotton t-shirt can require up to 2700 litres of water to be produced. Get tips on [how to reduce your water footprint](http://www.wwf.ca/conservation/freshwater/waterfootprint.cfm) and buy from brands and companies who are [actively working](/en/explore/sustainability-innovation) to reduce theirs. (MEC is a great place to start.)



#### 4. Suit up for watersports
Swimmers, surfers and paddlers can gear up for a good cause. For each [MEC Homewaters](/en/search/?text=homewaters) rashguard or pair of boardshorts sold, MEC will donate $2 to the Canadian Freshwater Alliance to support freshwater organizations across Canada.

#### 5. Leave no trace
Who wouldn’t want to leave our great outdoors – including lakes, rivers and creeks – in the best shape possible? Follow the [Leave No Trace principles](http://www.leavenotrace.ca/principles) to recreate, travel and tour responsibly.

#### 6. Take a workshop
Do a little digging to find a great group around you who is all about waves, water and ways to protect it. Start with MEC Outdoor Nation collaborators [Surf the Greats](http://surfthegreats.org/collections/surfaris), who run shoreline clean ups and wave forecasting workshops out of the Toronto area.

#### 7. Join your cottage association
If you’re lucky enough to have a family cottage, go the extra step and be the voice for the placid lake your sweet little cabin is sitting on. Docks, boating and even wind-blown picnic stuff from summer barbecues can have an effect on your spot.

#### 8. Volunteer
There are those who say and those who do. If you’re a doer, we suggest joining forces with any of these amazing organizations:

- [Our Living Waters](http://www.ourlivingwaters.ca/)
- [Canadian Freshwater Alliance](http://www.freshwateralliance.ca/)
- [Conservation Council of New Brunswick](http://www.conservationcouncil.ca/)
- [Ecology Action Centre](https://www.ecologyaction.ca/)
- [Fraser River Keeper](http://www.fraserriverkeeper.ca/)
- [Lake Ontario Waterkeeper](http://www.waterkeeper.ca/)
- [Lake Winnipeg Foundation](http://www.lakewinnipegfoundation.org/)
- [Ottawa Riverkeeper](http://www.ottawariverkeeper.ca/)
- [Polis Water Sustainability Project](http://www.poliswaterproject.org/)
- [The WaterWealth Project](http://www.waterwealthproject.com/)
- [Tides Canada](http://tidescanada.org/)
- [WWF-Canada](http://www.wwf.ca/conservation/freshwater/)

#### 


#### 9. Join a clean up
Last year the [Great Canadian Shoreline Cleanup](http://shorelinecleanup.ca/en) pulled 37,769 plastic bottles from waterways around the country – 19,260 from Ontario alone. Join Canucks from around the country zeroing in on their favourite water sites to help keep their homewaters clean.

#### 10. Tell your story
Did you grow up swimming in Windermere Lake, Rice Lake or Lake Ouareau? Love to surf Lake Ontario or paddle whitewater rivers like MEC Ambassador [Kalob Grady](https://www.youtube.com/watch?v=ByUmSs4h_vU&list=PLiGBs8TAKXgN5A4xc9tAmOtV1FPjaqbFM&index=13)? Submit your unique water story to the [Watermark Project](https://www.watermarkproject.ca/), a collection of personal stories from across Canada.

*For more information on the state of Canada’s freshwater bodies, check out WWF Canada’s [Watershed Reports](http://watershedreports.wwf.ca/#intro).*

*Top image photo credit: Eli Landesberg*



Have a river, lake or shoreline you love to play in? Find out how to protect freshwater near your home, from quick hashtags to organized beach clean ups.

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