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Outdoor Tips, Tricks, Inspiration and Activities | MEC Blog

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

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

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

What to bring along? Your phone, a trail map (cell service can be spotty in some forested areas), an [extra layer](/en/products/running/running-clothing/running-and-fitness-jackets), a [headlamp](/en/products/running/headlamps), and a [water bottle](/en/products/running/water-bottles) or [hydration bladder](/en/products/packs-and-bags/hydration-packs-and-accessories/bladders-reservoirs-and-accessories). Trail tip: after you fill your hydration bladder, flip it upside down and suck excess air out via the hose to prevent it from sloshing as you run.

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



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

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



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

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



MEC TRAIL SERIES: Trail running technique

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

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

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



MEC TRAIL SERIES: Intro to trail running

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



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

How to start trail running: tips for road runners

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

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

### 1. Sleeping system
Whether you’re camping in the mountains of Alberta or in the vast Manitoba wilderness, you’ll want to prepare for the Prairie’s notorious microclimates that can bring anything from rain to sunshine in the blink of an eye. Get yourself a sturdy tent with a fly (such as the [MEC Camper 4-Person Tent](/en/product/6031-088/mec-camper-4-person-tent)) that extends to the ground to keep the warmth in and the cold and rain out.

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



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



### 3. Weather radio
To keep you prepared for the ever-changing climate (including the tornadoes that have been known to sweep through the Prairies), bring along a weather radio that can be hand-cranked and is USB powered. Some radios even double up as a flashlight and can play AM and FM radio if you want to liven up your campsite.

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



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

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



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

### 7. Binoculars
This region is home to a host of migratory birds and Important Bird Areas. If watching eagles, cackling geese, bluebirds or grebes is something you’d be interested in, pack a pair of binoculars that can handle the bumps and dirt of camping (and maybe a bird field guide) to add some checkmarks to your growing bird list.



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

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



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





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

Essential gear for camping in the Prairie provinces

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/nite-ize-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), [hats or visors](/en/products/clothing/clothing-accessories/hats-and-toques/running-and-fitness-hats) 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/camping-kitchen/food-and-drink/drinks/energy-and-recovery-drinks) 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) 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/camping-kitchen/food-and-drink/training-food-and-drinks/energy-gels-and-chews?facets.Ideal%20for=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/products/clothing/shirts-and-tops/t-shirts?facets.Ideal%20for=Running).)

### 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/running-socks) 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.



## Related articles
- [How to choose an activity tracker](/en/explore/choose-an-activity-tracker)
- [How to choose trail runners](/en/explore/choose-your-trail-runners)
- [Essential gear for trail running](/en/explore/essential-gear-for-trail-running)



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

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

Beat the heat: tips for running in summer

There are a few factors that make for a stellar camping trip: an awesome crew, some gorgeous scenery and the right pieces of gear. And while some key pieces are straightforward regardless of where you’re heading (like a [camp stove](/en/products/camping-and-hiking/camping-kitchen/stoves-fuel-and-fire/camp-stoves-and-grills), [headlamp](/en/products/camping-and-hiking/headlamps-and-lighting/headlamps?facets.Ideal%20for=Camping%20and%20hiking) and [sleeping pad](/en/products/camping-and-hiking/sleeping-pads)), 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/products/camping-and-hiking/tents-and-shelters/tents/backpacking-tents) – 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/products/camping-and-hiking/tents-and-shelters/tents) 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](/en/products/camping-and-hiking/sleeping-bags-quilts-and-pillows/sleeping-bags).

### 3. Rain jacket
Rain can strike Ontario parks at any time without much warning, so a good [rain shell](/en/products/clothing/jackets/rain-jackets?facets.Ideal%20for=Camping%20and%20hiking) 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/products/camping-and-hiking/tents-and-shelters/tarps-and-light-shelters/camping-shelters) will let you enjoy Algonquin’s awesome scenery without the company of winged creatures. And always, always bring along plenty of [bug spray](/en/products/travel-gear/bug-spray-and-bug-nets/bug-spray-and-insect-repellent).

### 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](/en/product/5006-727/kodiak-bear-bell) on hand if you plan to hike away from your populated campsite. [Bear bangers](/en/product/4007-144/tru-flare-bear-bangers-6-pack) 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/products/camping-and-hiking/camp-furniture/chairs) 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/products/packs-and-bags/daypacks-and-school-bags) 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/products/electronics/gps-navigation/handheld-gps) unit (along with a [map](/en/products/maps-and-guidebooks/maps), [compass](/en/products/watersports/marine-navigation/compasses) 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/products/footwear/shoes/hiking-shoes) or light [hiking boots](/en/products/camping-and-hiking/hiking-footwear/hiking-boots). 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/products/watersports/watersports-footwear/water-sandals).



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*



## Related articles
- [How to choose a tent](/en/explore/how-to-choose-a-tent)
- [How to choose a sleeping bag](/en/explore/choose-your-sleeping-bag)
- [How to choose a sleeping pad](/en/explore/about-sleeping-pads)



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/camping-kitchen/outdoor-cookware/clean-up), 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/camping-kitchen/outdoor-cookware/cooking-utensils-and-cutting-boards/cooking-utensils-and-food-prep) 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 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/camping-kitchen/outdoor-cookware/pots-and-pot-sets) and toasting buns on the [grill](/en/products/camping-and-hiking/camping-kitchen/stoves-fuel-and-fire/camp-stoves-and-grills/grills).

## 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/camping-kitchen/outdoor-cookware/pots-and-pot-sets/pot-sets) 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/camping-kitchen/coolers-and-food-storage/food-containers). 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/camping-kitchen/coolers-and-food-storage/food-containers) and [lightweight containers](/en/products/camping-and-hiking/camping-kitchen/coolers-and-food-storage/food-containers) 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/camping-kitchen/outdoor-cookware/frying-pans) and 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/products/running/training-electronics/watches?facets.Ideal%20for=Running,Fitness%20and%20training).

### 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/explore/how-to-choose-a-fitness-watch-or-fitness-tracker)
- [How to choose running shoes](/en/explore/how-to-choose-running-shoes)



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 has race-ready stiffness and good clearance, while the Ridley X-Trail series 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 [MEC line-up](/en/products/cycling/bike-helmets-and-body-armour/bike-helmets?brand=MEC) or the [Fox Racing helmet fleet](/en/products/cycling/bike-helmets-and-body-armour/bike-helmets?brand=Fox%20Racing).

### 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/cycling-pants-and-tights?brand=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?brand=Castelli) (there are lots to choose from), or gear up in a [Pearl Izumi layer](/en/products/cycling/cycling-clothing/cycling-tops/cycling-jerseys?brand=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?brand=Shimano) or [Fizik](/en/products/cycling/cycling-footwear/cycling-shoes?brand=Fizik).

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

### 7. GPS
Training data, secret roads and Strava competitions. Yes, the reasons for donning a [GPS device](/en/products/electronics/gps-navigation) 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/brands/park-tool) 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/products/brands/aeropress) 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/honey-stinger-organic-energy-chews-fruit-smoothie) or [salted watermelon gel](/en/product/5044-623/gu-salted-watermelon-gel).



### 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). Plus, spandex tan maintenance is important.

### 20. Bottles and electrolyte tablets
Keep hydrated, people. Pick out your own [exceptional *bidon*](/en/products/cycling/bike-accessories/bottle-cages-and-water-bottles/sports-bottles?facets.Ideal%20for=Cycling), and fill it with [flavour scientist goodness](/en/products/camping-and-hiking/camping-kitchen/food-and-drink/drinks/energy-and-recovery-drinks) 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).

### 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/camping-kitchen/food-and-drink/training-food-and-drinks/energy-and-protein-bars).



### 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-and-trackers/activity-fitness-trackers?facets.Features=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) 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).



## 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

We go outside, initially, because our parents make us.

We protest of course, longing to stay inside and watch TV or build furniture forts, but they point unflinchingly towards the door. And reluctantly, we trudge out.

But soon we discover puddles to jump in, bugs to catch, and trees to climb. Then we are off, pasting maple keys to our noses, blowing dandelion fluff on the winds, holding buttercups to our chins and tasting clover. Notably, we need no instructions or encouragement to engage with the world beyond our walls. If one ever needs proof that we are all, at the core, creatures of the wild, just watch how instinctively children explore a forest or wander a shoreline.



As the years pass, a slow yet undetected metamorphosis occurs, until one day we wake up, and realize we are heading for the door voluntarily, instinctively, even longingly. A fondness for nature is both innate and universal, posits E. O. Wilson. One might even call it an addiction – of the healthiest variety, I’d argue, for both mind and body.

Gradually, as cement walls and daily obligations rise around us, we begin organizing our schedules to include a bike ride in the park, a walk through the forest, or paddle on the lake. We dream of the weekends when we set off, along with a posse of like-minded friends, towards mountains or beach, national parks, secret spots and roadside camps. Leaving our beds and residences behind, we return to another home; to sand between the toes, sun on the shoulders, wind in our hair, and at night, the solid earth beneath us.

We go outside to rinse ourselves of worldly stress, and to taste again that simple life. In our escape, we leave behind Facebook and Twitter for a brief time, choosing instead face-to-face time beside the campfire, and the tweet of the kingfisher along the riverbank.



We go outside to recharge. To sweat. To ingest a healthy dose of dirt. And learn lessons that cannot be taught in any book or website. We go to test ourselves, and our instincts. To enjoy our friends in a different light. To set our imaginations alight. We go to taste freedom.



Amid those cathedral groves, blue waters and high peaks, we glimpse the insignificance – and the ephemeral beauty – of our own precious life. In the process, we unearth a kinder, gentler incarnation of ourselves. It seems an inescapable truth that we are always a better person for having been outdoors.

In an increasingly neurotic, stressed, socially isolated, sedentary and suburbanized world, we go outside to make sense of what’s going on inside. To lose ourselves, and to find ourselves. We go outside for reasons that transcend words.

With time, we begin dragging our own kids outside too. Or our friends’ kids. Or nephews and nieces. To sniff fresh-cut grass, cherry blossoms and budding poplar. To carve sticks, ride bikes and skin knees. To feel the soft belly of a gasping trout, and marvel at a fluttering hummingbird. To light a fire with birch bark. Roast marshmallows. And watch the Milky Way drift across the heavens.



Call us a crew if you like – the outdoorsy ones, the dirtbags and granola munchers, treehuggers, nature lovers, and fitness freaks – but we go outside simply because we love it.

If you’re not already out there, playing around too… well, we’re sure hoping you’ll join us. There is always room for another beside the campfire.



## Related articles
- [Day hiking for beginners](/en/explore/day-hiking-for-beginners)
- [Backpacking basics: How to plan an overnight hiking trip](/en/explore/planning-for-overnight-hikes)
- [How hiking has changed my life](/en/article/how-hiking-has-changed-my-life)



For the outdoorsy ones, the dirtbags, the nature lovers and fitness freaks. MEC Ambassador Bruce Kirkby explores what drives us to get out there.

Why we go outdoors

Spend $200+ online and get a $50 voucher by email for your next in-store purchase. Ends July 11.