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Outdoor Tips, Tricks, Inspiration and Activities | MEC Blog

As a runner who lives in Vancouver, I end up running in the rain. A lot. I’ve run in cold rain that pelts my face like small, soggy daggers, walls of mist that somehow soak me completely, and sideways rain that efficiently drenches me on both sides during out-and-backs.

But there’s more to running in the rain than just getting wet. Once, when a soft drizzle turned into a crazy downpour, I took shelter under a bridge to wait out the worst of it. As I stood there wringing out my shirt, two other runners ducked under the bridge too. The three of us quietly hung out and smiled at the situation, steam floating off our bodies, until the deluge let up and we zipped off one by one.

That little moment of silent runner camaraderie has stuck with me for years, so chalk up “everyone becomes your run buddy” as one of the rad things that happen when you run in the rain. Here are a few more reasons to lace up and head outside, even if the weather isn’t perfect:

### You feel kind of awesome


MEC Ambassador Jim Willett says, “Running in the rain is a combination of feeling badass and feeling like Forrest Gump. The worst part about it is actually going out when it’s already raining – most people won’t. But if you’re out running and it starts raining, you’ll totally enjoy it.” One trick to heading out when it’s already raining? Momentum: if you put your shoes on and just keep moving towards the door, you’ll be 10 minutes into a rainy run before you know it.

### Everything’s so fresh and so green
Things smell fresher in the rain, especially if you’re on the trails. Trees, rocks and dirt all seem to intensify in wonderful earthiness.

### Plenty of elbow room


With the exception of determined tourists and dog walkers, most people stay inside when it rains. That means you have usually-busy run routes to yourself. This is also great if you have run-karaoke tendencies (a [waterproof case](/en/products/camping-and-hiking/electronics/camera-bags2c-tripods-and-accessories/phone-cases/c/1126) is key to keeping the music flowing).

### Zero overheating
A little rain beats running in 25°C anytime (especially if you’re someone who dreads hot summer days). Jim says, “On a warm day, it’s the best feeling in the world – it’s refreshing and keeps your core temperature down.”

### No gritty salt build-up
Ever get little pools of dried white salt crystals on your face during long summer runs? It’s all washed clean on long runs in the rain.

### Good practice for race days
Fact: it might rain on race day. Now’s the time to learn that you can control some things – like your sock choice or banana intake – but you can’t control the weather. Consider it good practice to run in the rain when you’re training for your next race.

### #rainbow
Instagrammers and run bloggers: a rainbow is like a pot of running gold. Double-taps galore.

### Puddles


If you’re running on the road, rain and puddles give your shoes a natural bath (so clean!). If you’re running on the trails, dirt and puddles mean the opposite (so muddy!), which is fun in a whole different way. Wear your darkest [run socks](/en/products/run-and-fitness/running-clothing/clothing-accessories/running-and-training-socks/c/1521).

### And the best part?
After a rainy run, there’s nothing like peeling off your heavy, soaked layers and hopping in a steamy shower. Combine that feeling with a coffee, your coziest [fleece socks](/en/product/5006-505/Fleece-Socks), and the satisfaction of ticking another run off your list, and you’re hitting maximum runner’s high. Nice work.



## Related articles
- [How to choose running shoes](/en/explore/how-to-choose-running-shoes)
- [A beginner’s guide to trail running](/en/explore/trail-running-beginners-guide)
- [How to choose a rain jacket](/en/explore/how-to-choose-a-rain-jacket)



Wet-weather running can be awesome. Check out 8 reasons to get off the couch and go for run while it's wet and rainy.

Why you should get off the couch and run in the rain

Wherever you live in our beautiful nation, one thing is pretty much guaranteed each year: snow, which is a big bonus for ski bums everywhere. But as any dedicated rider knows, each ski day is at the mercy of the weather gods (cue sacrifice to Ullr). Morning flurries can do a 180 in the afternoon and turn into a bluebird day, or temperatures can drop so low that you need a warm-up after every lap (this happened to me once at Castle Mountain – so cold).

Whatever the weather, these expert tips will tell you how to stay warm while skiing. Spring Harrison, MEC senior apparel designer for backcountry, breaks down what to wear on any given ski day:

#### Colder than a polar bear’s pajamas (really cold)
If you’re anywhere east of Chilliwack, BC, you know frigid temps. “When it comes to beating the cold, nothing is warmer for its weight than down,” says Spring, who suggests grabbing an super-lightweight piece like the MEC [Spicy Hoodie](/en/product/5037-102/Spicy-Hoodie) or [Commix Hoodie](/en/product/5036-944/Commix-Hoodie) to layer under your jacket to keep you warm. They’re made of ultra-strong ripstop nylon to resist tears and are treated with DWR (durable water repellency) to shed light snow or rain, which makes this essential even more resilient. Plus, they pack down so small you can stash it in your jacket pocket if you get too warm.



Spicy Hoodie / Chandail à capuchon Spicy

Pair your insulator with a [ski helmet](/en/products/gear/snowsports-gear/ski-gear/ski-and-snowboard-helmets/c/1512) that has closable vents so heat can’t escape, an [MEC Merino T3 base layer](/en/brand/mec/products/clothing/base-layers-and-underwear/c/1053?q=merino+t3%3Asales-rank) (our warmest merino thermal, so it’s the best base layer for cold weather) and some [super warm ski socks](/en/products/footwear/socks/ski-socks/c/1520). “It’s all about managing warmth,” adds Spring. “When you’re trying hings on, make sure everything is adjustable to prevent drafts – like cinchable cuffs or collars – and create a microclimate in your jacket. All MEC jacket hoods fit over helmets, which is great for keeping you warm on the chairlift.”

#### Whiteouts and bad visibility
In whiteout conditions, two things are key. The first is making sure your [ski jacket](/en/products/clothing/jackets/ski-board-jackets/c/1027) and [snow pants](/en/products/clothing/bottoms/pants-and-tights/snow-and-ski-pants/c/1013) will stand up to lots of wind and snow. If your local hill tends to have wet snow, look for a jacket or shell with GORE-TEX, since it will stand up to sleet and pelting flakes.



The second is to wear [ski goggles](/en/ideal-for/downhill-skiing/products/gear/eyewear/c/1168?q=%3Asales-rank) with the right lenses, depending on what conditions are causing the bad visibility (for darker days, look for lenses with a higher visible light transmission, which lets more light):

- Pink lenses: great for flat, low and mid-light conditions on cloudy, overcast days.
- Yellow lenses: best for flat light and spotting moguls, ridges, jumps or uneven terrain since they filter out brightness without masking sharpness – ideal for snowy conditions.
- Amber or orange lenses: good for foggy, overcast days and will also help you spot jumps and bumps.
- Green, violet or blue lenses without any addition of black or red hue lens tints: help in partly sunny to low-light conditions by reducing eye fatigue and enhancing visual detail.

#### Half sun, half snow
On these days, layer, layer, layer. If you’re wondering how to layer for skiing, Spring has some tips. “It’s all about versatility,” says Spring. “Our most basic MEC ski pieces have synthetic insulation, so they won’t absorb sweat when you’re hiking or skiing hard, but they also won’t leave you freezing when you stop and cool down. The [MEC Obsession line](/en/brand/mec/search?q=obsession%3Asales-rank&text=obsession) has incredibly breathable insulation, which makes each piece great for long lift lines.”

The [Khione](/en/product/5044-743/Khione-Jacket) and [Centre Point](/en/product/5044-737/Centre-Point-Jacket) jackets are also great outerwear pieces for all conditions because they combine waterproofing with insulation,  plus they have a bevy of pockets to stash extra layers, socks, a thinner pair of gloves, sandwiches to eat on the chairlift – you name it.



#### Bluebird conditions and spring skiing
Keep things layered and light with a synthetic [compressible insulated jacket](/en/gender/women%27s+men%27s/ideal-for/snowsports/products/clothing/jackets/compressible-%26-insulated-jackets/c/1020?q=%3Asales-rank) and [outerwear shell](/en/gender/women%27s+men%27s/ideal-for/downhill-skiing+backcountry-skiing/products/clothing/jackets/ski-board-jackets/c/1027?q=%3Asales-rank) and pants. Make sure your jacket and pants have lots of venting so you can cool off after the sun warms you up.





For your ski goggles, these are the days for black, brown and red or vermillion lenses, which generally have lower visible light transmission. They’re ideal for bright conditions since they block out a significant amount of UV light. They may not always appear to be those colours on the surface, but may have a cool gradient or rainbow effect and can include polarization to help cut glare.

*Want to dial your ski set up even more? Learn*[*how to layer*](/en/explore/clothing-layers)*.*



## More ski articles
- [How to wash your ski jacket](/en/explore/caring-for-a-waterproof-jacket)
- [How to clean down jackets](/en/explore/cleaning-down-clothing-and-sleeping-bags)



What to wear skiing or snowboarding, depending on the weather and conditions. Tips on ski jackets, pants and layers, along with ski goggles.

How to dress for ski days, from bluebird to whiteout | MEC Blog

Bluebird to whiteout: what to wear when you go skiing

Whether you’re planning a long road trip, a fall camping vacation or a first-time visit to a different city, travelling with kids is a great opportunity to build some family memories. But as any parent knows, things can get a little crazy when you add little travellers to the mix. Use this list of tips to keep everyone (adults included) happy and your trip running smoothly.

## Choose lightweight luggage
When you’re travelling with kids, it’s important to make sure that you have enough lightweight compact storage to keep their clothes, toys and snacks in order. Look for bags that can pack away when you’re not using them to save space, like the [Travel Light Duffle](/en/product/5034-452/Travel-Light-Duffle). It has plenty of room and can fold into its own pocket to stash during or away after your trip.

Even the littlest explorer wants a bit of independence from mom and dad. Equip your kids with their own [small daysack](/en/gender/girls%27+boys%27/products/gear/packs-and-bags/daypacks%2c-slings-and-school-bags/daypacks/c/1333) that has room for a toy, snack and water bottle, so that they can stay hydrated, happy and feeling grown up (and you have one less thing to carry). The [Littlelife Animal Daysack](/en/product/5027-582/Animal-Daysack) comes in neat shapes for kids that like nature. Find out what other features to look for when you’re [choosing a kids’ backpack](/en/explore/packs-for-kids).

## Pack portable fun
When you’re travelling for hours – whether it’s a long drive to your campsite or an international flight to see new cities – keep the kids entertained with a [portable game](/en/products/gear/games/c/1225) that won’t drain any batteries or need a power outlet. They’ll be too busy having fun to ask the dreaded, “Are we there yet?”

## Layer up
It’s good to be prepared for anything the weather might bring – and this is where layering comes in handy. Layer a [fleece jacket](/en/kids-age/infants%27-%286_._24-mths%29+children%27s-%283_._6-yrs%29+youths%27-%287_._plus-yrs%29/products/clothing/jackets/soft-shell-and-fleece-jackets/c/1023?q=%3Asales-rank) under your kid’s [water-resistant outer shell](/en/kids-age/infants%27-%286_._24-mths%29+children%27s-%283_._6-yrs%29+youths%27-%287_._plus-yrs%29/features/durable-water-repellency/products/clothing/jackets/c/1018?q=%3Asales-rank&text=) to keep them warm and dry if it starts to drizzle, or just use the fleece jacket for cool nights.

Don’t forget about yourself either – it’s important for you to be comfortable when you’re wrangling the family from point A to B. A waterproof-breathable jacket with deep pockets that gives parents quick access to essential items like bug spray.

## Let kids be the chefs
Build a mobile pantry with all the fixings for trail mix in separate food containers, so that everyone can create their own combinations. You can also let the kids create a fun dessert like [s’mores](/en/article/craft-smores-boost-your-camp-snack-game) – they’ll like camping that much more when they have a say into what’s on the menu.

Pack [cutlery and bowls](/en/products/gear/camp-kitchen/cookware-and-utensils/plates%2c-cups-and-bowls/c/1277) that don’t have sharp edges, are small enough to be held by little hands and can easily flatten to save room, so that you can call on help from the whole family to make clean up that much quicker.

## Give them the chance to explore
One of the best reasons to bring kids on a road trip is so they can explore nature in new places, which means mud, dirt, leaves and puddles. Look for waterproof [boots](/en/gender/girls%27+boys%27/products/footwear/boots/c/1189) made with parents in mind that are easy to pull on and off as the weather changes. That means you can let your little ones wander (within reason!) through the woods, without worrying about wet feet.

## Prep for naptime
When you’re on a hike and the kids get tired, give your arms a break and strap them into a [comfortable carrier](/en/products/gear/kid-transport/child-carrier-backpacks/carriers/c/1260). They’ll be off their feet and shielded from the rain, giving them an opportunity to rest up for the next fun activity.

## Bring the first aid kit
Scrapes and bruises are bound to happen when you’re travelling with kids. Keep the [first aid kit](/en/products/gear/health-and-safety/first-aid-kits/c/1210?q=%3Asales-rank) on hand to help bandage any minor bumps quickly so you can get back to enjoying your vacation as soon as possible.

These simple tips will help you keep everyone happy on your next family vacation. By prepping ahead of time, you’ll have a memorable trip with the kids that’ll have you planning your next vacation as soon as you get home.



As any parent knows, things can get a little crazy when you add little travellers to the mix. Use these travel tips to keep everyone (adults included) happy and your trip running smoothly.

Essential Tips for Travelling with Kids | MEC Blog

Essential tips for travelling with kids

Whether you’re hiking the Inca Trail or biking around Paris in search of the flakiest croissant, employ these rad travel hacks from MEC staffers and Ambassadors to make the most of your time on the road.

**1. Go light.** Pack everything you need (nothing you “might” wear), then remove half – you’ll be surprised how freeing it is to go with less. Bonus tip: [fast-drying, no-iron shirts](/en/product/5040-129/Overlook-Long-Sleeved-Shirt) are a saving grace on hot days (wear them damp and still look good at dinner), and [merino wool](/en/products/clothing/c/981?f=CFfabricContent%3AMerino+wool) is naturally odour-fighting for long stretches on the road.

**2. Kiss your comfort zone goodbye.** Embrace curiosity and ditch your traditional notions of time and schedule. In fact, leave your watch at home.

**3. Say yes.**Yes is the password to awesome – dining with locals, moonlit skinny-dips in lakes or trail runs through the rainforest.

**4. Don’t bring t-shirts.** Instead, buy them at your destination. Once you’re home, they’re wearable souvenirs.

**5. Watch your back(pack).** If you’re travelling with a checked backpack, get a cover – like this handy [Skyway Airline tote](/en/product/5030-444/Skyway-Airline-Tote) – to protect the straps and buckles from overzealous luggage handlers and rollers at airports. Some bags even have straps that tuck away.

**6. Two words: ear plugs.** ‘Nuff said.

**7. Embrace the pause.** Bad weather and indoor days happen. Lift your spirits with playlists, an e-reader, podcasts or a [sketchbook](/en/products/camping-and-hiking/camp-and-hike-accessories/notebooks-and-pens/journals-and-writing-materials/c/934).

**8. Keep a record.** Write it all down – from the epic hiking sandwich to the time your only dinner companion was a street cat – take photos or videos, and collect ticket stubs or brochures. Don’t want to carry paper memories along? Mail them home as you go.

**9. Be grateful.** Being rude to a customer service agent will never get you to your destination faster. If your travel plans get screwed up, take a deep breath and remember how lucky you are to be able to travel in the first place.

**10. Little things make a big difference.** Use SeatGuru.com to stake out a comfy airline seat, bring a [packable travel pillow](/en/products/camping-and-hiking/sleeping-bags-sleeping-pads-quilts-and-pillows/pillows-and-pillowcases/c/1408) and wear comfortable shoes. Pack a [squishy water bottle](/en/products/camping-and-hiking/camp-kitchen/water-bottles-and-reservoirs/water-bottles/collapsible-bottles/c/1534) to stay hydrated through security.

**11. Roll with it.** Don’t be afraid to wait until you’re at your destination to book any local tours or excursions. You’ll often find better deals and recommendations from fellow travellers.

**12. Speak up.** Learn “hello,” “thank you,” and “coffee, please” in the local language. When all else fails, Pictionary your way through.

**13. Depart in good health.** Before you take off, make sure you’re set for dental work, prescriptions and vaccinations. Be sure to leave space between your appointments and your departure date in case anything needs a follow-up. And always get travel insurance.

**14. Don’t be afraid to travel solo.** You’ll be surprised how savvy you truly are when left to your own devices, plus it’s easier to meet locals and other travellers.

**15. Think beyond your hotel safe.** Scan and email a copy of all your important documents and IDs either to yourself or a friend or family member in case anything goes missing.

**16. Travel isn’t a competition.** The point of leaving isn’t to launch a new career as an Instagram star. Go for you. See what you came to see, be open and maybe don’t even take a photo. Nobody needs picture proof that you’re #blessed.



## Related articles
- [The ultimate travel pants](/en/article/the-ultimate-travel-pants)
- [How to choose a travel adapter](/en/explore/how-to-choose-a-travel-adapter)
- [Roll or fold: packing tips from the pros](/en/article/roll-or-fold-packing-tips-from-the-pros)



Use these savvy travel tips, packing hacks and life lessons to get ready for some of the best times (and memories) of your life.

16 rad travel hacks from adventurous Canadians

Are you hanging onto downhill skis so skinny they’ve been mistaken for cross-country skis? Is your toque so old and ratty that your friends have tried in earnest to throw it away behind your back? Have you tried to resell your banged-up 1997 ski boots without any takers?

We say show off your true ski bum ways and repurpose the gems you’ve accumulated over the years. Here’s how to upcycle them into something cool.

#### 1. Espresso shot ski


Give this boozy ski-lodge necessity a caffeinated twist – your friends will thank you when you wake them up super early for first tracks. Remove the bindings and deck out your used plank with espresso cups instead of shot glasses. Don’t forget to grab a [portable espresso maker](/en/products/camping-and-hiking/kitchen-and-hydration/coffee-makers-and-kettles/espresso-makers/c/1781) for cabin trips, and sip carefully – it’s hot.

#### 2. Burning Man goggles


Dance your shoulder-season cares away with a bunch of strangers/new friends in the desert under some rainbow lenses made for serious sunlight. Especially handy in dust storms on the playa.

#### 3. Ski fence


A classic, no doubt about it. Start your own by sourcing old gear from your social network, or donate yours to a local hill so your old skis live on at the resort. Requires commitment, but the end result is worth it.

#### 4. Wall art


Forget pricey art prints. All you need is an empty wall, a couple mounts and you’re the coolest collector on the block.

#### 5. Ski pole wind chimes


Nothing like the sweet clang of metal sticks to send you off into a snowy daydream.

#### 6. Toque tea cozy


There’s something extra cozy about a pompom on top of your speckled enamel tea kettle filled with earl grey.

#### 7. Hiking poles


Not collapsible, but no less effective. Bonus: zero adjustments required (although removing your powder baskets is advisable).

#### 8. Boot and helmet planters


To complement the ski wall art, of course.

#### 9. Portable growth chart


Track your kiddos’ vertical gains without having to lose that sentimental piece of doorway trim when you move homes.

#### 10. Pay it forward
You know that friend who is always saying that they don’t have the gear, money or time to make skiing happen? Passing on your stuff as a gift gets them one step closer to the slopes.

*If these quirky second-life hacks aren’t your jam, donate them to your local thrift store or get in contact with your local hill to see if they can recycle or reuse your stuff.*



## More ski articles
- [How to wash and re-waterproof your ski jacket](/en/explore/caring-for-a-waterproof-jacket)
- [How to choose and fit ski boots](/en/explore/how-to-choose-ski-boots-and-bindings)
- [How to choose downhill skis](/en/explore/how-to-choose-downhill-skis)



Have old ski gear buried in your garage or gear closet? Find out how to upcycle skis, boots, toques and more into something cool.

Weird ways to recycle your ski gear

10 weird ways to recycle your ski gear

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.

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