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Outdoor Tips, Tricks, Inspiration and Activities | MEC Blog

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

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

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


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

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

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

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



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

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

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

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

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

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


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

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

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

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



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

Run Training Series | How to do Long Runs Safely

Be a better runner: the art of the long run

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

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

#### Poison ivy


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

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

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

#### Giant hogweed


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

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

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

#### Stinging nettle


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

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

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

#### Canada moonseed


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

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

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

#### Water hemlock


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

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

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

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

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

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



## Related articles
- [Day hiking for beginners](/en/explore/day-hiking-for-beginners)
- [Tips for choosing a tent site](/en/explore/choosing-a-tent-site)
- [7 ways to camp and hike responsibly](/en/article/7-ways-to-camp-and-hike-responsibly)



Look, but definitely don’t touch. Watch out for these 5 plants you<br>
might come across in the backcountry to stay safe (and rash-free).

5 Dangerous Plants to Know

How to do anything: spot dangerous plants

It’s sweaty, it’s hard, it’s worth it. Learn how to avoid the most common mistake new runners make with speed work, and get specific workouts for 5K or 10K training.

Host Sasha Gollish is a Canadian middle distance runner and Pan Am bronze medallist whose favourite distance is 1500m – so she knows speed.

#### Speed work: the need for speed


MEC & Canadian Running video series: Episode 3 - Speedwork

#### Lightweight gear featured in the video:
- [MEC](/en/products/clothing/c/981?filters%5Bbrand%5D%5B0%5D=mec&q=%3Asales-rank&filters%5Bcustom_fields.ideal%20for%5D%5B0%5D=running) run tops and capris
- [New Balance](/en/products/clothing/c/981?filters%5Bcustom_fields.ideal%20for%5D%5B0%5D=running&filters%5Bbrand%5D%5B0%5D=new%20balance&q=%3Asales-rank&text=) run tops, shorts and tights

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

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



Learn to avoid the most common mistake runners make with speed work, and get specific speed workouts for your 5K or 10K training.

Run Training Series | How to Get Faster with Speed Work

Be a better runner: how to get fast with speed work

Have a hilly race route coming up? Or do you want to get faster? Then it’s time to welcome hills into your run routine. Hills are speed work in disguise and, as a bonus, offer a lower risk of injury compared to other workouts.

Host Rachel Hannah, Pan Am bronze medallist and 2:32 marathoner, shares expert tips on how to add hills to your run training:

### Hill workout: conquering that mountain


MEC & Canadian Running instructional video series: Episode two: Hills

#### How to keep track of your repeats:
- Use a [running watch](/en/ideal-for/running/products/gear/electronics/watches/c/1153)
- Learn [how to choose a run watch](/en/article/whats-the-best-running-watch-for-you)

#### 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 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)
- [How to prep for race day](/en/article/be-a-better-runner-how-to-prep-for-race-day)

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



Have a hilly race route coming up? Maybe you just want to get faster? Then it’s time to welcome hills into your run routine. Find out how to add hills to your run training.

Run Training Series | How to Tackle Hill Workouts

Be a better runner: how to do hill workouts

Tempo runs appear on training plans and get chatted about at run groups. But what exactly are they, and what makes them an essential part of your run training?

Host Dan Way of *Canadian Running Magazine* demystifies the tempo run, and sets you up for success as a new runner or if you’re training for a half-marathon or full marathon.

#### Tempo runs: bringing it all together


MEC & Canadian Running instructional video series: Episode one: Tempo running

#### 2 more tips to help with your pace:
- Use a [running watch](/en/ideal-for/running/products/gear/electronics/watches/c/1153)
- Learn [how to choose a run watch](/en/explore/how-to-choose-a-fitness-watch-or-fitness-tracker)

#### Watch more in the Be a Better Runner Series:
- [How to do hill workouts](/en/article/be-a-better-runner-how-to-do-hill-workouts)
- [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)
- [How to prep for race day](/en/article/be-a-better-runner-how-to-prep-for-race-day)

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



Do you know exactly what tempo runs are? Many runners find them confusing, but they don’t need to be – find out what they are and why they’re essential.

Run Training Series | Demystifying Tempo Runs

Be a better runner: get the tempo run 101

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/run-and-fitness/running-and-training-footwear/running-shoes/trail-running-shoes/c/1730), 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/c/640?b=100-1552-291) 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/run-and-fitness/running-clothing/running-and-cross-country-jackets/c/1026), a [headlamp](/en/products/camping-and-hiking/flashlights-and-headlamps/headlamps/c/1306), and a [water bottle](/en/ideal-for/running/products/camping-and-hiking/camp-kitchen/water-bottles-and-reservoirs/water-bottles/c/1233) or [hydration bladder](/en/products/packs-and-bags/hydration-packs-and-accessories/bladders-reservoirs-and-accessories/c/1229?filters[custom_fields.ideal for][0]=running). 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/first-aid-health-and-safety/first-aid-kits-and-supplies/first-aid-kits/c/1210) too. And don’t forget extra [snacks](/en/products/run-and-fitness/training-food-and-drinks/energy-gels-and-chews/c/1179)!



### 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

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.

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