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Outdoor Tips, Tricks, Inspiration and Activities | MEC Blog

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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



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

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

Beat the heat: tips for running in summer

From Sleeping Giant park in Ontario to northern lights flickering above the Yukon, Canada is definitely no stranger to magical places. There’s one spot however, that’s a constant on bucket lists of Canadians and travellers from all over the world: [Haida Gwaii](https://www.google.ca/maps/place/Haida+Gwaii/@52.6841535,-132.9095063,8z/data=!3m1!4b1!4m5!3m4!1s0x546c6f6256063303:0xec928b07eef2bdeb!8m2!3d52.656235!4d-131.8117735). The archipelago on BC’s north coast combines a lush natural setting with cultural richness and historical significance. (No wonder *National Geographic* chose it as one of the [20 Best Trips of 2015](http://travel.nationalgeographic.com/travel/best-trips-2015/#/orca-haida-gwaii_85230_600x450.jpg).)

After years of having it on my own bucket list, I was recently fortunate enough to visit – and it more than exceeded my expectations. Here are a few things you may not know about Haida Gwaii and some spots to check out when (yes, when!) you head there:

##### There are all kinds of multi-day hiking, trail running and even surfing opportunities
Whether it’s a trail run to the Pesuta shipwreck or up Tow Hill in [Naikoon Provincial Park](http://www.env.gov.bc.ca/bcparks/explore/parkpgs/naikoon/), there are so many ocean views and forests to explore. For a longer hike in the park, go for the 90-km East Beach Trail Hike. I opted for a run on the beach to visit the famous shipwreck (one of the highlights of my trip).

During my visit, I also heard whispers about the [epic surf](http://www.gohaidagwaii.ca/blog/surfing-haida-gwaii) on Haida Gwaii. The region’s only surf shop is in Masset and offers rentals and lessons. Judging by the views, I’m going to guess you’d have quite a few waves to yourself.



##### Haida Watchmen help you discover the beauty of Gwaii Haanas
You can kayak or take a zodiac to [Gwaii Haanas National Park Reserve](http://www.pc.gc.ca/eng/pn-np/bc/gwaiihaanas/natcul.aspx) – commonly referred to as Gwaii Haanas (which means “Islands of Beauty”). Years before the national park reserve was established, the [Watchmen Program](http://coastalguardianwatchmen.ca/haida-gwaii-watchmen-program) was created to ensure these sites were respected.

Watchmen spend the summer months at five different sites in Gwaii Haanas, safeguarding culturally significant sites and sharing their incredible knowledge about the area and Haida culture with visitors.



##### There are awesome organizations that connect youth to Haida Gwaii’s wilderness and culture
[Mount Moresby Adventure Camp](http://mountmoresbyadventurecamp.ca/) and [Swan Bay Rediscovery Program](http://www.swanbayrediscovery.ca/) are just two of the organizations connecting youth to the outdoors. I visited Swan Bay to see first-hand what participants get to experience on their eight-day cultural and stewardship trips into Gwaii Haanas each summer.

Through MEC’s [Community Investment program](/en/explore/granting), we donated $10,000 worth of gear and funding while we were there to support the program.



##### You can eat a traditional Haida feast
After your trip to Haida Gwaii, you’ll likely have a hard time adjusting to not having fresh-caught salmon every day when you return home. One of the most memorable experiences? Visiting [Keenawii’s Kitchen](http://www.gohaidagwaii.ca/directory/detail/keenawiis-kitchen) in Skidegate. Roberta Olsen invites you right into her home for a delicious meal of salmon, sablefish and herring roe on kelp. We even tried a few drops of precious oolichan oil in our soup.



##### Opportunities to learn about Haida Culture are everywhere
You’ll learn stories and history from the Watchmen, from staff at Haida-owned businesses or from walking around town chatting with locals. One must-see? The [Haida Heritage Centre](http://haidaheritagecentre.com/) at Ḵay Llnagaay, an ancient village site. It has so much knowledge, artwork, experience and language in one location. Not to mention the buildings and surrounding scenery are breathtaking.



##### Master carvers and weavers create artwork right before your eyes
Haida Gwaii’s artist population is thriving. I was lucky enough to meet a number of carvers, including Master Carver Jim Hart, who was working on a reconciliation pole that will be raised at UBC later this year. Even one of the Watchmen at SGang Gwaay was working on some drawings when my tour group stopped in.



##### There’s a summer music fest at the edge of the world
[Edge of the World Music Festival](http://edgefestival.ca/) is an awesome jam fest that takes place every summer in Tlell, and features local and visiting musicians. Along with kayaking in Gwaii Haanas, this is definitely on my list for my next visit.

Overall, I was deeply impacted by my time on Haida Gwaii. The people I met, the culture and history they shared, and the incredible places I visited will stick with me for a long time. I’m grateful for the opportunity I had to visit, and I hope you’ll have the chance to do so too.



### 5 things to pack on your Haida Gwaii trip
- Rain jacket, like the [MEC Hydrofoil](/en/product/5034-278/Hydrofoil-Jacket) (tip: red and other bright colours pop for photos in mossy forests and near the ocean)
- Warm layer, like the [MEC Uplink Hoodie](/en/product/5025-735/Uplink-Hoodie)
- [Daypack](/en/ideal-for/camping-and-hiking/products/gear/packs-and-bags/daypacks%2c-slings-and-school-bags/daypacks/c/1333) for hiking and wandering around
- [Hat](/en/ideal-for/casual-wear/products/clothing/accessories/headwear/sun-hats/c/997?q=%3Asales-rank) and [sunglasses](/en/ideal-for/casual-wear/products/gear/eyewear/sunglasses/c/1171?q=%3Asales-rank&text=) for sunny days on the beach
- [Trail runners](/en/ideal-for/running+trail-running/products/footwear/shoes/c/1195?q=%3Asales-rank&text=) for all the exploring you’ll be doing (this [Salomon pair](/en/product/5037-389/XA-Pro-3D-GTX-Trail-Running-Shoes) are my go-to travel shoes)

*Top photo credit: @shibbystylee*



From shipwreck beach runs to the meaning of Gwaii Haanas, here’s a preview.

Surprising things you'll discover on Haida Gwaii

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

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

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

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



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

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

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

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

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

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



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

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



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

Essential gear for summer camping in Ontario

Camping is a simple way to vacation with your family, but trying to prep food while setting up a tent, starting a fire and keeping kids entertained can be a lose-lose battle. Tap into these MEC-approved family camping food tips to keep everyone happy and full.

## 1. Prep as much as you can
Before you leave home, plan out what you’ll be eating. Then chop, dice and mix as much as you can before your trip. When everything is pre-portioned out, you’ll have less to bring and (just as importantly) less to [clean up](/en/products/camping-and-hiking/camp-kitchen/camping-cookware/clean-up/c/1273), which gives the whole fam more time to hang out. In case you need to make minor additions or adjustments, bring a [sweet prep set](/en/products/camping-and-hiking/camp-kitchen/camping-cookware/camping-utensils-and-cutting-boards/cooking-utensils-and-food-prep/c/1278) to dice, grate or flip with ease.

## 2. Put kids in charge of dessert
Encourage your kids to play with their food. Load cream, sugar and vanilla (or another favourite flavour) into an [ice cream ball](/en/brand/uco/products/camping-and-hiking/camp-kitchen/camping-cookware/camping-utensils-and-cutting-boards/cooking-utensils-and-food-prep/c/1278) with ice and rock salt. After 20 minutes of shaking and rolling, there’ll be a pint of ice cream to share. Want something warm instead? Get inspired to go beyond basic s’mores with these [delectable s’mores variations](/en/article/craft-smores-boost-your-camp-snack-game).

## 3. Easy freezy
Stew, chili or soup can do double duty if you cook it at home first, and then freeze it. You’ll have a temporary freezer pack to keep fresh stuff chilled on your first day camping, and a yummy meal for your second or third day. Plus, the cook work is as simple as heating it up in a [pot](/en/products/camping-and-hiking/camp-kitchen/camping-cookware/outdoor-cookware/pots-and-pot-sets/c/1788) and toasting buns on the [grill](/en/products/camping-and-hiking/camp-kitchen/camping-cookware/outdoor-cookware/grills/c/1786).

## 4. Wrap master
For your first night’s meal, go for something that doesn’t require a ton of prep (or even plates), since you may be wrangling things like tent set-up and firewood. An easy option that uses fresh ingredients that are still fresh on day one? Fajitas, burritos or tacos. All your protein and veggies will be pre-cut and ready to go if you prep at home, so you just need to heat it up in one pot, wrap and eat.

## 5. Food on a stick
What’s camping without spinning something over the fire? It doesn’t always need to be a simple hot dog on a stick. Load up your roasting stick with layered veggies for a charred kebab; add smoky flavour to a mini grilled cheese sandwich by layering baguette with ham, cheese and pickle; or blacken baby bell peppers stuffed with halloumi or feta. If you want to keep things really low maintenance, wrap your eats in tinfoil, place it in the fire and sit back until it’s cooked.



Camp Kitchen Secrets: Be a campfire grill mark master

## 6. Share chef duty
Camping with another family brings a big bonus: sharing the cooking. They do one breakfast, one lunch and one dinner and you do the same. Bring a [cook set made for sharing](/en/products/camping-and-hiking/camp-kitchen/camping-cookware/outdoor-cookware/pots-and-pot-sets/pot-sets/c/1795) and offer to wash the dishes on nights they cook and vice versa. With less food prep to focus on, you can spend your time where it really counts: [coffee](/en/article/a-coffee-addicts-guide-to-camp-coffee).

## 7. DIY trail mix
Whether it’s cracking open those eat-from-the-box variety pack cereals or chugging through some rice crackers, sometimes dry stuff is a life saver. Customize your family’s snack break by building a trail mix buffet at home prior to the trip and letting everyone choose their favourite ingredients in their own [container](/en/products/camping-and-hiking/camp-kitchen/coolers-food-storage-and-bar-items/food-containers/c/1270). From pretzels and chip bits to cashews and raisins, everyone can snack their way.

## 8. Pack a mini pantry
What’s summer salad without dressing, tacos without salsa, or veggie dogs without ketchup and mustard? Instead of hauling full-size condiment bottles along, stock up on [mini squeeze bottles](/en/products/camping-and-hiking/camp-kitchen/coolers-food-storage-and-bar-items/food-containers/c/1270) and [lightweight containers](/en/products/camping-and-hiking/camp-kitchen/coolers-food-storage-and-bar-items/food-containers/c/1270) to stock your campsite mini pantry. Don’t forget your spices.

## 9. Recreate comfort foods
Just because you’re in the woods doesn’t mean you can’t dish up family favourites. Plan one meal where you go all out. Fire up a [cast iron skillet](/en/products/camping-and-hiking/camp-kitchen/camping-cookware/outdoor-cookware/frying-pans/c/1785) and [radiant toaster](/en/product/5007-285/Glacier-Stainless-Radiant-Toaster) for bacon, eggs and bagels; pour batter into a waffle iron made for an open flame, or make some kettle corn right before the stars come out. You can even make mini cake bites or muffins for the trail – just pre-mix the batter at home.



## Related articles
- [Camp kitchen secrets](/en/article/camp-kitchen-secrets)
- [How to choose a camp stove](/en/explore/choose-your-camp-stove)
- [Camping gear: where to splurge vs. save](/en/article/camping-gear-where-to-splurge-vs-save)





Smart tips to keep your camping crew happy (not hangry). From a trail mix buffet to popcorn under the stars, find out how to get set for your family camping trip.

9 easy family camping meal hacks

9 easy meal hacks for family camping

Run crews are teeming with veteran racers and pace bunnies bonding over tempo work, PRs and tales of hitting the wall. We’ve decoded some common run terms so you can keep up during walk-break chats.

### Fartlek
Fartlek is Swedish for “speed play” and is a relatively unstructured run workout where you switch between a sprint and a jog. An easy way to try a fartlek run is to choose an object ahead – like a telephone pole or fence – and sprint to that object, then slow down to a jog until you reach another object. After that, choose another target, speed up again, and repeat as many times as you’d like. The flexibility of fartleks makes them a popular workout.

### Split
Sadly this has nothing to do with bananas and ice cream or gymnastic-esque agility. Instead, it’s when you divvy up your run into different pieces and compare the times for each section. If you divided a 10km run in half, that’s two 5km splits. Splits are a great way to perfect your pace. Trying to work on finishing strong? Make a point of running the second half of your route faster than the first. That’s known as a *negative split* – fantastic for out and back runs.

### Tempo
Somewhere between a comfortable conversation and not being able to talk at all, you’ll find your tempo pace – it’s the tasty but challenging filling in your run sandwich. Start with an easy warm up and know that you’ll cool down at a similar pace. Set your effort in between to a spot where you could speak in broken words and watch your metabolic fitness levels soar.

### Endurance
This is where you build your distance. Often referred to as your LSD run (that’s Long Slow Distance), these training sessions are all about building a base and logging kilometres. Most runners will schedule these for a Saturday or Sunday, and will work in a water fountain at their turnaround point and a nice spot for an espresso or smoothie at the end. It’s a good rule of thumb to start these slow and gradually increase your pace towards the end of the run.

### Hills
Hill training is an essential part of your run arsenal. They not only increase your aerobic and anaerobic capacity, they also strengthen your muscular system, elevate your heart rate and improve your overall strength. When finding your optimal hill route, look for one that is about 0.5–1.5km in length, is out of the way of traffic, and allows you a good recovery on each downturn. Make sure you keep the incline manageable, too.

### Intervals
Interval training or speed work is a variable speed workout that flips between fast brief periods of running and slower recovery periods of about the same length of time or longer. These workouts are more structured than a fartlek (but less fun to say) and key to finishing fast and upping your pace. Try running at a fast pace for two minutes, jogging slowly for three minutes, and repeating five times. You can also find a track and use landmarks to train by distance instead of time.

### Pace
Your pace is the amount of time it takes you to run one kilometre. Holding a specific pace per kilometre can help you reach your finish time and also helps distinguish your effort levels between different types of training runs. You’ll often see pace bunnies at races, distinguished by their goal finish times (and yes, sometimes they wear bunny ears); they’re eager to get their group across the finish line in a specific time and keep a close eye on pace along the way. Be your own bunny with a great [run watch](/en/ideal-for/running/products/gear/electronics/watches/c/1153?q=%3Asales-rank).

### The Wall
Ah, that dreaded point in your run when everything suddenly seems impossible – your legs feel like blocks of concrete, you’re overwhelmed by the distance you have yet to cover, your pace falls apart and your muscles are mush. Getting over the wall is truly a triumph of will, mind over matter, moving those arms so the feet will follow and taking a walk/fuel break when needed.

### Recovery
As equally important as the other types of training, recovery runs are the sweet, swift runs between your hard workouts. These runs give you an opportunity to log distance, build your base and maintain a love affair with the sport. Recovery can also refer to beneficial cross-training like yoga, post-run routines such as foam rolling and stretching, as well as general days off. After all those fartleks, tempos, intervals and splits, you’ve earned it.



## Related articles
- [Be a better runner: how to get faster with speed work](/en/article/be-a-better-runner-how-to-get-fast-with-speed-work)
- [What’s the best running watch for you?](/en/article/whats-the-best-running-watch-for-you)
- [Gait analysis for runners](/en/explore/gait-analysis)



Think splits are just for bananas? Start here to brush up on your run lingo.

Fartlek and 9 other must-know run terms | MEC Blog

Fartlek and 9 other must-know run terms

Gadgets, snacks, MacGyver-worthy tools and other essentials, some stuff should always come along for the ride. Here’s 29 (or so) things to bring for ambitious solstice epics, after work shred-fests, swimming hole missions or just riding around. Some fit perfectly into your jersey pockets, others not so much. Regardless, we’re willing to bet that most of them will tag along with you at some point this season when you’re out on two wheels.



### 1. Bike
You won’t get far without one of these. If you’re into carbon, the [Fenix SL40](/en/product/5061-839/fenix-sl40-disc-105-mix-bicycle) has race-ready stiffness and good clearance, while the [Ridley X-Trail series](/en/products/gear/cycling-gear/bikes/road-bikes/c/1528?text=ridley+xtrail&org_text=ridley+xtrail) is ready for club rides, gravel grinders and even cyclocross when summer’s over.

### 2. Helmets
Ride without one of these, and you’re going to look the fool. Super comfortable, cool looking and protective. Seriously, why wouldn’t you wear one? Pick one from the [Mavic line-up](/en/brand/mavic/products/gear/cycling-gear/bike-helmets/c/1509) or the [MET helmet fleet](/en/products/cycling/bike-helmets-and-body-armour/bike-helmets/c/1509?filters%5Bbrand%5D%5B0%5D=met).

### 3. Bibs
If you’re going to perch on a super-lightweight seat for hours on end, you should be comfortable. [Castelli bibtights](/en/products/cycling/cycling-clothing/cycling-bottoms/bibshorts-and-bibtights/c/297?filters%5Bbrand%5D%5B0%5D=castelli) fit the bill for sure.

### 4. Jersey
Looking to carry some stuff on this list? You’ll need pocket real estate. Breezy materials and aerodynamic details are always welcome, too. Take off in a sleek [Castelli jersey](/en/products/cycling/cycling-clothing/cycling-tops/cycling-jerseys/c/1048?filters%5Bbrand%5D%5B0%5D=castelli) (there are lots to choose from), or gear up in a [Pearl Izumi layer](/en/products/cycling/cycling-clothing/cycling-tops/cycling-jerseys/c/1048?filters%5Bbrand%5D%5B0%5D=pearl%20izumi).

### 5. Shoes
What kind of committed cyclist doesn’t cherish an efficient pedal stroke and awkwardly clomping around in coffee shops? A cyclist who’s missing out, that’s who. Go clipless in [shoes from Shimano](/en/products/cycling/cycling-footwear/cycling-shoes/c/1496?filters%5Bbrand%5D%5B0%5D=shimano) or [Fizik](/en/products/cycling/cycling-footwear/cycling-shoes/c/1496?filters%5Bbrand%5D%5B0%5D=fizik).

### 6. Fancy socks
Absolutely crucial. Make sure they’re the [appropriate height](/en/products/cycling/cycling-footwear/bike-socks/c/1519).

### 7. GPS
Training data, secret roads and Strava competitions. Yes, the reasons for donning a [GPS device](/en/products/electronics/gps-navigation/c/1139) are numerous.



### 8. Multi-tool (9. Tubes 10. Levers and a 11. Pump)
Don’t leave home without ’em. Leave it to [Park Tool](/en/products/cycling/c/1551?filters%5Bbrand%5D%5B0%5D=park%20tool) to keep you totally prepared in case of mechanical let-down.

### 12. Beer
More of a recovery essential, perhaps…

### 13. Coffee
Coffee is an absolute essential for 98% of cyclists. For quick-out-the-door espresso slams, a tried’n’true [Aeropress](/en/product/5046-862/Coffee%26-Espresso-Maker) does the trick. Ridiculously good beans don’t hurt either.

### 14. Tea
Where some opt for espresso, others opt for tea. Sure, we don’t quite understand, but given how freaking fast some tea-drinkers are, it must do *something*.

### 15. Bananas
A nutritional staple of cyclists the world over, and for good reason: packable, easy to eat with one hand and chock-full of potassium.

### 16. Camera/phone
How else are you going to document that #goodtimesoutside Instagram gem?

### 17. Energy gummies
Essential electrolytes and carbohydrates that are literally candy. What more could your inner eight-year-old ask for? [Fruit smoothie gummies](/en/product/5018-054/organic-energy-chews-fruit-smoothie?colour=NO_COLOUR) or [salted watermelon gel](/en/product/5044-623/salted-watermelon-gel?colour=NO_COLOUR).



### 18. Chips
Maybe not the best choice for mid-ride nutrition, but few post-ride treats match such crunchy goodness.

### 19. Sunscreen
Long days call for [skin care](/en/products/travel-gear/sun-protection/sunscreen/c/810). Plus, spandex tan maintenance is important.

### 20. Bottles and electrolyte tablets
Keep hydrated, people. Pick out your own [exceptional *bidon*](/en/products/camping-and-hiking/kitchen-and-hydration/water-bottles-and-travel-mugs/water-bottles/c/1233?filters%5Bcustom_fields.ideal%20for%5D%5B0%5D=cycling), and fill it with [flavour scientist goodness](/en/products/camping-and-hiking/kitchen-and-hydration/food-and-drink/drinks/energy-and-recovery-drinks/c/1176) to keep essential hydration delicious.

### 21. Hats
Crucial for added Euro/pro peloton style. There’s debate about wearing cycling caps during the summer months, so make your own decision here. Regardless, just *always* remember to remove hats when not in kit. The rules are important, people.

### 22. Jacket
Yep, you’re gonna get hot and sweaty on that long climb up. But coming down? You’re in for some chills. Bring along something [packable and effective](/en/products/cycling/cycling-clothing/cycling-tops/cycling-jackets/c/1021).

### 23. Bars
Keep calories in the tank. Just avoid chomping on a bar when ascending steep gradients – it gets weird. Want to mix things up? Try [energy and protein bars](/en/products/camping-and-hiking/kitchen-and-hydration/food-and-drink/training-food-and-drinks/energy-and-protein-bars/c/1178).



### 24. Oranges
Aesthetically pleasing *and* refreshing.

### 25. Speakers
If your planned route calls for a swimming hole or beach stop, why not bring some [portable jams](/en/products/electronics/watches/fitness-and-activity-trackers/c/1110?filters%5Bcustom_fields.features%5D%5B0%5D=bluetooth)? Maybe not ideal for your next Zone 5 interval session, though…

### 26. Pineapple
Do *not* try to stuff one of these in your jersey pocket. You’ll regret it. Trust us on this one.

### 27. Gloves
Classy. Plus, a touch of cushioning keeps you comfy, and they protect your palms and knuckles in case of a spill. Lots of [digit-covers](/en/products/cycling/cycling-clothing/cycling-clothing-accessories/cycling-gloves/c/1542) to choose from.

### 28. Lip balm
There are many documented cases of professional cyclists dropping out of races from overly chapped lips. It could happen to you, too. Be safe out there!

### 29. Chamois creme
Some can last without it, others swear by it. Our verdict? [Absolute luxury](/en/products/camping-and-hiking/health-and-safety/bath-and-sanitation-products/anti-chafing-gels-and-lotions/c/805).



## Related articles
- [How to fix a flat bike tire](/en/explore/how-to-fix-a-flat-bike-tire)
- [Road bikes: disc brakes or rim brakes?](/en/explore/road-bikes-disc-or-rim-brakes)
- [How to choose a bike helmet](/en/explore/how-to-choose-a-cycling-helmet)



See what made our not-so-short list of go-to items for getting after another season.

29 (ish) must-haves for summer riding | MEC Blog

29 (ish) must-haves for summer riding

To get right to the point, I love gear, and I *love* clothes. I love clothes for how they look and make me feel. And I love how they function and help me perform. As a climber and skier, I spend a lot of time in mountain clothes so if a piece makes me feel fat or my butt look saggy, I’m having none of it.

I like to focus on clothing and gear as systems, rather than a bunch of random pieces I like. As summer is approaching, I’ve refined my clothing systems for go-to activities: rock climbing around home in Squamish, and then later in the season, fast moving days of alpine climbing.

## Rock climbing system
What I wear when I go rock climbing comes down to important elements of function and to pure aesthetics.



- [MEC Sanchali Pant](http://www.mec.ca/product/5040-131/mec-sanchali-pants-womens/)
- [MEC Y Not Bra](http://www.mec.ca/product/5035-404/mec-y-not-bra-womens/)
- [MEC Sequence Tank](http://www.mec.ca/product/5040-092/mec-sequence-tank-womens/)
- [MEC Campfire Hoodie](/en/product/5047-298/Campfire-Hoodie)
- [Petzl Hirundos Harness](http://www.mec.ca/product/5040-651/petzl-hirundos-harness-unisex/)
- [Petzl chalk bag](http://www.mec.ca/product/5040-668/petzl-saka-chalk-bag/)
- [Scarpa Booster S Shoes](http://www.mec.ca/product/5037-849/scarpa-booster-s-rock-shoes-unisex/)
- Julbo Breeze Glasses

### Top half
I’m generally a warm person (a polite way of saying I sweat a lot) so I almost always climb in a tank top. This season I discovered the [Sequence Tank](/en/product/5040-092/Sequence-Tank), which is made of performance polyester but includes spandex jersey that makes it feel soft like cotton.



For belaying in the trees, or warming up, I wear my [Campfire Hoodie](/en/product/5047-298/Campfire-Hoodie). My friend Sheri calls a “snuggie” and she’s kind of right. It’s like being swaddled in a million puppies. The colors are incredible, and it includes important elements of stretch, technical fabric, and versatility. But it’s also something I’d wear around town, which is important to me.



### Bottom half
My absolutely favorite climbing pant right now is the [Sanchali](/en/product/5040-131/Sanchali-Pants). They’re like a pair of jeans that look great on, but also perform well on the rock. The epitome of peak to street fashion, they remind me of some French climbing jeans I fell in love with when I was climbing in Chamonix (which were totally flattering, articulated for climbing and also way beyond my budget). So I was stoked when I caught wind that MEC designers were briefing a similar idea. I should add, an important component of climbing or bouldering pants is elasticized cuffs. There is nothing more annoying than getting pumped trying to heel hook, or find a small foothold because your pant cuffs are getting in the way.



## Alpine climbing system
The commitment factor increases when you’re 10 pitches up an alpine route with 10 more to go. Having the ability to hunker down should weather come in or you find yourself getting benighted, is also paramount.



- [MEC Constantia Pant](/en/product/5050-801/Constantia-Pant)
- [MEC T1 Long-Sleeved Shirt](/en/product/5045-465/Merino-T1-Long-Sleeved-Crew)
- [MEC Obsession Jacket](http://www.mec.ca/product/5035-323/mec-obsession-hoodie-womens/)
- [MEC Spicy Jacket](http://www.mec.ca/product/5037-102/mec-spicy-hoodie-womens/)
- [MEC Strappy Bra](/en/product/5050-758/Strappy-Bra?org_text=strappy%20bra)
- Scarpa, Women’s Reflex Velcro
- Buff headband
- [Petzl Hirundos Harness](http://www.mec.ca/product/5040-651/petzl-hirundos-harness-unisex/)
- [Petzl chalk bag](http://www.mec.ca/product/5040-668/petzl-saka-chalk-bag/)
- [Petzl Sirocco Helmet](/en/product/5055-799/Sirocco-Helmet)
- Julbo Breeze Sunglasses
- Atlas 370 Nitrile Gloves
- MEC AlpineLite 35L pack (see the latest [AlpineLite pack line-up](/en/products/packs-and-bags/c/1326?text=alpinelite&org_text=alpinelite))

### Top half
I pair the [Strappy Bra](/en/product/5050-758/Strappy-Bra?org_text=strappy%20bra) with a [T1 Long Sleeved Shirt](/en/product/5045-465/Merino-T1-Long-Sleeved-Crew). The T1 series is my perennial go-to for colder weather high-output activities like alpine climbing and skiing because no matter how much I sweat, once I stop moving the fabric dries out fast so I stay warmer. I always wear a simple long-sleeved crew because I hate having too much stuff around my neck when I add layers. So, if I wear a crew-style top, I can pair it with a mid-layer without choking myself from too much bulk around my neck.

My mid-layer actually does double duty as a mid and outer layer. The [Obsession Hoodie](/en/product/5035-323/Obsession-Hoodie) is lightly insulated and made of stretchy weather-protecting fabric. It has mapped insulation along the upper arms and chest to help keep warmth in while sitting at belays, and has panels of stretch soft shell for easy movement.

For extra safety I carry a Spicy Jacket. It weighs next to nothing, and can easily be added on top of everything if I get cold at belays or (heaven forbid) have to overnight on a route. This might not work for everyone, but I have a Spicy Jacket in both a body hugging and loose fitting size. The body hugging size is great for adventures where I throw it on over a t-shirt, and the loose fitting size goes over a base and mid-layer at belays.

### Bottom half
The [Constantia](/en/product/5050-801/Constantia-Pant) is about as light as I’d go for alpine climbing, I can’t layer long johns under these, so I like to be sure of a warm forecast. Versatile for alpine, cragging, or even bouldering, this pant is another cutting edge, no-one-else-is-doing-it, piece from MEC. It’s a technical soft shell pant, but made in a skinny silhouette. It’s extra bombproof and has incredible stretch. Wearing them is kind of like wearing tear-resistant tights into the mountains.

### Accessories: gloves, helmet, harness
Atlas 370 Nitrile Gloves: my good buddy Dan, who’s like a mad scientist of alpine gear, discovered these gloves that were originally made for fisherman types. They have extra grippy coating on the palms, making them great for climbing easy rock pitches when your hands are super-cold at the beginning of the day. They weigh next to nothing, and are cheap enough that you can trash a pair in one trip and not feel guilty about it.

[Petzl Sirocco Helmet](/en/product/5055-799/Sirocco-Helmet): for fast and light climbing, there’s no helmet better and more durable than this one. It’s incredibly light too. I’ve even seen the Petzl rep step directly on the top of it and watched it bounce back up. It’s the best climbing helmet I’ve ever owned. So, just get over the fact that it looks funny (and let’s be honest, it does look funny) and wear it.**



I’m also a huge fan of the [Petzl Hirundos harness](/en/product/5040-651/Hirundos-Harness). I use it for sport climbing, trad and alpine. It’s the perfect combination of comfort, weight and functionality, as it’s light but still has two gear loops on each side.

### Shoes
For alpine rock climbing I typically wear the Scarpa Reflex Velcro. The flat last makes them comfortable all day. When buying shoes for the mountains, keep in mind that you’ll be wearing them all day, stuffing your feet in all kind of cracks, and by the time you’re halfway through the day, your feet will have swollen to twice their size from all the beating up. The Reflex is super-light, simple and weighs 216 grams. Weight matters people, so pare it down where you can!



Huge thanks to MEC’s photo team for taking these artsy images of my clothing systems! I usually shoot my gear on my kitchen floor, and while that helps to keep things authentic, it really does a disservice to the clothing when it’s displayed next to my dirty stove.

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



## Related articles
- [About climbing gear and carabiners](/en/explore/about-climbing-gear-and-carabiners)
- [How to choose a climbing rope](/en/explore/about-climbing-ropes)
- [15 things I wish I knew before I started climbing](/en/article/15-things-i-wish-i-knew-before-i-started-climbing)



The Gear I Love: One Pro Climber's Summer Essentials | MEC Blog

The gear I love: one pro climber's summer essentials

*From relaxing mud baths and natural attractions to action packed trails and fun obstacle courses, these are the top spots to muddy things up.*



### Mountain biking on Vancouver’s North Shore, Canada


Bring your bike to the North Shore in October or February and prepare to get dirty. The constant downpour muddies up every twist and turn, giving your ride an added challenge. With so much terrain to explore, you won’t want to let the soggy conditions stop you. Just wear your sludge like a badge of honour. That said, [layers](/en/ideal-for/cycling+mountain-biking/products/clothing/c/981?q=%3Asales-rank) are wise.



Forget clinical-feeling float therapy tanks – keep it natural with a trip to the Dead Sea. As the saltiest body of water in the world, a dip in these waters is said to relieve joint pain, heart complications and even skin problems. Smear on some mud before taking a dip to remove toxins and toss on your [packable robe](/en/product/5034-747/RobeTowl-Personal-Towel) on the way out.



Fitness buffs looking for a new challenge will love the [Rugged Maniac 5k](http://ruggedmaniac.com/). With Canadian stops in Toronto, Calgary and Vancouver plus races across the United States, there’s plenty of opportunity to get in on the rugged fun. Expect playground-style challenges: slide, monkey bar rings and see-saw-like obstacles – and a bunch of mud. Before you hit the Shoe Catcher make sure you heel-lock those runners!



An archipelago of over 500 islands, Palau is home to more than a few mysteries. Adventurous [beach travellers](/en/products/clothing/swimwear/c/1036?q=%3Asales-rank) can swim with golden jellyfish in the Rock Islands (these isolated marine animals have lost their sting) before making your way to the Milky Way Lagoon to coat up with shining white limestone mud and rinsing off with a [snorkel](/en/products/gear/snorkel-gear/c/1417?q=%3Asales-rank) session.



Active travellers exploring the land of fire and ice will undoubtedly make a stop in Reykjavik, but few may take the short 35 minute car ride to Hveragerði. The small town is just 45km east of the capital and is located in an active volcanic zone, giving tourists a great display of the country’s geothermal activity – including its mud baths, which are said to offer natural pain-relief for hikers and wanderers looking to dip their tired feet.



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