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Outdoor Tips, Tricks, Inspiration and Activities | MEC Blog

Looking for things to do with your kids? We checked in with a crew of parents from MEC to see how they’ve been spending time and keeping things interesting close to home.

## Make a time capsule
Dig out a glass jar or box from your recycling bin and get your kids to fill it with cool things to discover years down the road. Maybe it’s a drawing of their pet, a list of things all the outdoor activities they want to try over the next 10 years, or a story about their favourite outdoor memory. Break out the construction paper, glue and markers to decorate it all up, too.

## Have a home campout
Set up camp in your living room or backyard. “We set up the tent in the backyard for our four-year-old both days last weekend,” says MEC staffer Brock. “We pulled in sleeping bags and mattresses and had a sleepover with Pooh Bear, stuffed rabbit, owl and monster. We weathered out some imaginary storms, had imaginary tea, and then the animals wrestled for what was probably 15 minutes but seemed like an hour.”

## Learn the stars
A clear night is perfect to learn constellations from your backyard. You can go the traditional route with a [star dial](/en/product/4008-584/Night-Sky-Star-Dial) (great for future camping trips). Or you can download a free astronomy app like SkyView Lite. “What I like about this app,” says MEC member Mike, “is that it connects the dots of constellations and shows an animation with the name to make visualizing the constellation easier. You can also use it to see where the moon and sun are below the horizon.”

## Pack a picnic
Pack up a cooler of goodies, lay out a blanket in your living room, patio or backyard, and dig in for a household picnic. If there’s snow on the ground, bring out [sleeping bags](/en/products/camping-and-hiking/sleeping-bags-and-pads/sleeping-bags/c/1410) and toques for a winter version outdoors (highly recommend [hot chocolate](/en/products/camping-and-hiking/kitchen-and-hydration/food-and-drink/drinks/coffee-and-hot-chocolate/c/1581) in this case). [Camping cutlery](/en/products/camping-and-hiking/kitchen-and-hydration/cookware-dishes-and-utensils/camping-utensils-and-cutting-boards/forks-spoons-and-cutlery-sets/c/1275) gives any picnic an outdoorsy vibe.



## Plan an outdoor movie night
If the weather is warm enough, set up your laptop or tablet to stream movies in a backyard tent or on your patio. If it’s too chilly or outdoor space isn’t possible (or your wifi cuts out when you step outside), create an “outdoor movie night” inside. Kids can help set up a tent, rearrange couch cushions to make a fort, or even create a drive-in movie theatre vibe by raiding the recycling bin to make a cardboard box car to sit in.

## Build birdhouses
“Last weekend, we built some birdhouses,” said MEC staffer Jason, dad to two boys. “Robin nesting season is just around the corner, so it was a well-timed project for the backyard.” If you’re in in an apartment, or don’t have the tools or wood to make a real birdhouse handy, kids could construct cardboard birdhouses – it’s all about creativity and keeping busy, so sometimes the end project is just as fun when it’s craft-focused.

## Go on an animal safari
A clever way to make old toys seem new for toddlers? Present them in fresh ways. “My 21-month-year-old knows a lot of animal names,” says MEC staffer Carolyn. “When he’s not in the room, we spread out all his animal toys (on tables, shelves, window sills), so we can spot them together. I ask him ‘Where’s your bear?’ and he scans the room until he finds it. It’s pretty adorable.”

## Give little ones a daily discovery
“Toddlers have an incredibly short attention span, and they’re curious about anything they haven’t seen or touched before.” says Carolyn. “So every few days, I leave out a random new object in a place we can watch him discover it, like on the coffee table. It’s been a hit! Highly successful daily deliveries so far have included a cardboard box, a hiking backpack, and a muffin tray with reusable silicone muffin cups.”



## Have an activity treasure hunt
Sketch out a map of your house – better yet, ask the kids to do it – and set up age-appropriate activities for them to find, then mark their locations on the map. The activities don’t need to be fancy, since hunting for them adds to the adventure. Some ideas for “activity treasure” are below – be prepared to spend some time playing along, depending on the activity:

- Nature-based colouring book pages ([download some free ones here](http://meccms.imgix.net/wp-content/uploads/2020/03/15_CM_0008_CampBigKidsPages_EN_FA_2.pdf))
- An old hiking sock with spare buttons and fabric to make it into a sock puppet
- Trail mix challenge: what ingredients can they combine for their own special mix?
- House-friendly [camp games](/en/products/camping-and-hiking/games/c/1225), like [indoor bocce](/en/product/5062-974/Freestyle-Soft-Bocce)
- Collage art station with old magazines
- Daily bingo page of things for them do see or spot

*Stay tuned to @mec social channels for skills sessions, #goodtimesinside activity tips and stories to keep you connected to the outdoors.*



Looking for things to do with your kids? We checked in with a crew of parents from MEC to see how they’ve been spending time and keeping things interesting close to home.

Fun indoor activities for outdoorsy kids

Your climbing gym may be closed, but that doesn’t mean you have to stop training. To help you make the most of training at home, we checked in with MEC Ambassadors and staffers for their tips and tricks to help you stay climb-ready.

## 1. Build a routine and stick to it
Everybody’s regular routines have been flipped upside down. Sketch out a schedule for the next few days and stick with it to see how it works. “I’ve been keeping up with my hangboarding schedule as if the climbing gyms were still open,” says MEC Ambassador Ivan Luo. Block out workouts and stretching sessions, but also pencil in time for things to do on your downtime, like watching climbing videos ([Reel Rock 14](https://reelrocktour.com/products/reel-rock-14) is out) or calling climbing buddies.

## 2. Make the most of what you have
You likely already have a lot of what you need to workout at home. It can be as simple as a yoga mat to move around on and a set of weights. If you have real weights, great. If not, see what’s in your house. “We’re using some water bottles and milk jugs filled with water,” says MEC staffer Graham McGrenere.

## 3. Get some hangtime
If you can, get something to hang on – a [mounted hangboard](/en/products/climbing/gym-climbing-and-indoor-training/climbing-training-gear/c/1462) is excellent. If drilling a hangboard into your wall might isn’t an option, [portable hangboards](/en/products/climbing/gym-climbing-and-indoor-training/climbing-training-gear/c/1462) work well too (over a thick tree branch or pull-up bar). Or you can hang off a door frame pull-up bar. To make your workouts harder, add weight to your body using your climbing harness, slings and carabiners.

“The bottom of a staircase is a great place to set up a hangboard,” says MEC Ambassador Tosh Sherkat. “Make sure to leave room for your feet and hips so they’re not smashing against a doorframe. Depending on the type of hangboard you have, you may want to drill it to a piece of plywood before securing it to a stud in your wall.”

> Also, don’t pull on door frames because you *will* rip them off… trust me. – Tosh
>
## 3. If you can’t hang, hold
What if you can’t hang from something? “You can hold something instead!” says MEC staffer Kim McGrenere. “Use a portable hangboard, pinch blocks or anything you can find with small edges. Bring out your slings and carabiners to attach weight to the item you’re going to hold, and then hold by your side with a straight arm and your shoulder engaged.”

## 4. Use free workout videos
Browse online to see what workouts other climbers are doing, and adjust the exercises to work safely for your body – now is definitely not the time for an injury! Always start easy when you’re trying something new.

Tosh put together some of the exercises he’s using to stay climbing-ready:



Tosh Sherkat - Stay climb ready workout

## 5. Reset your goals
Now’s the time to be flexible and adjust what you may have envisioned for climbing this year. That’s totally okay – your goals will still be waiting for you on the other side of all this. “As a culture and as a community, we don’t value rest as much as we should,” says Tosh. “It’s so good for your mind and body! Let yourself take some downtime. You’ll come back stronger and more psyched.”

## 6. Don’t forget about your core
“Pushing and core exercises are my go-to,” says Ivan. “I hated doing push-ups for the longest time, but eventually I saw that they do come handy. For core, I’ve been trying to do more challenging exercises, like L-sits. They help me get better at balancing on my arms and also holding super tight on my abdominals.”



## 7. Also don’t forget about fingers and mobility
“Definitely keep up preventative care for your fingers,” says Kim. “The tools you want for extensors are thing like [grip savers](/en/product/5007-164/Grip-Saver-Plus-Exercise-Ball).”

Another key training point? Mobility work to increase range of motion and your ability to move freely without stress on the body. “Mobility is a thing not a lot of climbers do on a regular basis,” Ivan says. “I recommend everyone to start doing a little mobility a day – your body will thank you in the future.”

MEC Ambassador Tula Sherkat shares one of her favourite mobility exercises: “Lie on the ground with your feet in the air and balance a yoga block on each of the soles of your feet. Then slowly try to roll over onto your belly without letting the blocks fall. It helps with your hip mobility.”

## 8. Spread and share challenges via social media
“I’ve been doing a ton of these,” says Ivan. “Push up challenge, one arm pull-up challenge, max hang challenge, even a challenge where you try to do as many pull-ups that can fit in one 15-second Instagram story – I ended doing 12.5! What’s better than being entertained while working out and get your friends to do the same?”

## 9. Keep in touch with climbing buddies
“Lots of social media!” says Ivan. “Instagram is probably my crew’s main channel, and sometimes we’ll hop on group conference calls.” Everyone we spoke with shared just how much they appreciate staying in touch with friends – not only is it nice to hear what people are up to, it’s also a motivator to keep active and connected to the climbing community.



To help you make the most of training at home, we checked in with MEC Ambassadors and staffers for their tips and tricks to help you stay climb-ready.

How to train for rock climbing from home

Whether you’re new to climbing, a 20-year veteran or somewhere in between, it’s important to develop an internal dialogue that helps motivate you to reach your full potential. Just like you can train your muscles, you can train your brain.

I’ve been working on reframing thoughts and I’ve noticed how it changes the way I approach climbing. Here are some thoughts I’ve found myself repeating, and some tips to flip the script.

## Comparing yourself to others
**If you think**: “Wow, that person’s really strong. They just sent that problem so easily. How’d they do that? I’ll never be that strong.”

Essentially, this thought comes down to walking into the gym and feeling like everyone around you seems to know what they’re doing – except for you. But the reality is that everyone around you was once a beginner or new to a tough climbing problem too. Instead of focusing on what you can’t do (now), think about how much work and practice that person put in to get to where they are, and challenge yourself to do the same.

**New way of thinking:** “Wow, that person’s really strong! They just flashed that problem. I want to get better too, so I’m going to keep on trying and training.”



## Feeling stuck (and alone)
**If you think**: “I’ve tried this problem a million times and I’m not getting *anywhere*. This is so hard – I can’t figure it out. What am I doing wrong? I want to send this before that other person does.”

While it’s human to feel competitive and can motivate you to push yourself, there are times when those feelings can actually work against you and cause you to miss out on real benefits of collaboration with your climbing peers. When you open yourself up to work with other climbers who are at your level (or even a little stronger), you’re able to access their skills and strengths that you might not have yet.

**New way of thinking:** “I’ve tried this problem a million times and I’m not getting anywhere. That person is doing nice work on that cross move. I’m going to ask them how.” … “Hey – how did you bring your left hand up? I’m going try that, thanks!”



## Feeling stuck (and maybe a little jealous)
**If you think**: “Ugh, they flashed that problem. I’ve been working on it all night and they just flashed it.”

Yes, it’s hard to spend an hour trying the same problem and not make any progress, only to have someone walk up and do it without breaking a sweat. It can almost feel like they’re shoving it in your face. However, a good climber who wants to improve will set those feelings aside to carefully watch what that person is doing and pay close attention to how they move between the holds. Then, take all that beta and try to apply what you’ve observed into your own climbing.

**New way of thinking:** “Wow, they flashed that problem. They turned their right hip in and dropped their left foot to get to that right hand hold. I’m going to rest for 10 minutes and give that a shot.”



## Putting yourself down
**If you think**: “This is so hard. I suck.”

While thoughts like this may seem inconsequential in the moment, they can keep you from getting better at climbing if they become a habit. It’s normal to feel frustrated, especially when your brain knows what it wants to do but your body has other ideas. It’s important to take a break from the problem or route when it gets to the point where you’re putting yourself down. Goof around with friends, listen to music or try another climb. Get out of your own head, and if you come back to the route, you’ll feel less weighed down by your own expectations.

**New way of thinking**: “This feels so hard. Let’s get some music going and go for a walk. When my brain feels less weighed down, I’m going to give it another go and whatever happens, happens.”



## Zeroing in on bad holds
**If you think**: “Okay, redpoint time. I’m cruising through these moves. Ugh – I hate this hold. I should readjust. No, no good, my left hand is getting tired. Where are my feet? I’m screwing this up, why is this hold so bad? I’m pumped, I’m off!”

If you’re ready to redpoint your project, you should have a good understanding of the holds you’ll be grabbing and the moves you’ll be making off them. I find it helpful to envision myself climbing the entire route from start to finish. I picture getting to that bad hold, already knowing that it’s not going to feel as good as I like, accepting that and committing to holding it and moving on. I prepare myself to not spend too much time readjusting, since I know that will only tire me out and there’s nothing more to be had from it.

**New way of thinking**: “Okay, redpoint time. I feel good, I’m cruising through these moves. Left hand hold, right foot out, catch that right hold! Yeow, that felt good!”



Climbing is a strength *and* skill based sport. While it’s easy to get caught up in the latest party tricks posted on Instagram, putting work into observing your thoughts and working on changing your mental game for the better will help bring your climbing to the next level. Which may be just as satisfying as doing a one arm pull-up. Maybe.



## Related articles
- [What it’s like to be a pro comp climber in Canada](/en/article/what-its-like-to-be-a-pro-comp-climber-in-canada)
- [Crag etiquette: do’s and don’ts of climbing outside](/en/article/crag-etiquette-the-dos-and-donts-of-climbing-outside)
- [15 things I wish I knew before I started climbing](/en/article/15-things-i-wish-i-knew-before-i-started-climbing)



Whether you're new to climbing, a 20-year veteran or somewhere in between, it's important to develop an internal dialogue that helps motivate you to reach your full potential.

Mental strategies to improve your climbing

*You don’t have to wait until summer to go hiking. Spring is a great season to explore the trails, but there are a few things to keep in mind. Check out some handy tips from hiking expert Taryn to have fun and stay safe on the trails this spring.*

## Embrace “liquid sunshine”
If you’ve never tried it, you might be surprised to hear that hiking in the rain can be a beautiful sensory experience. The plants look greener. The sound of falling rain is calming. The forest smells amazing. Fog moving through the trees makes for gorgeous photo ops. And without rain we wouldn’t have one of nature’s most spectacular phenomena: rainbows!

## Dress for the weather
Spring in Canada can be rainy, windy, brutally cold, snowy, sunny, and blisteringly hot… all in the same day! Check the weather forecast before your hike, and dress accordingly. A good [rain jacket](/en/brand/mec/gender/women%27s+men%27s/products/clothing/jackets/rain-jackets/c/1025?f=CFIdealForSimple%3ACamping+and+hiking) and [waterproof pants](/en/brand/mec/gender/women%27s+men%27s/products/clothing/bottoms/pants/rain-pants/c/1012?f=CFIdealForSimple%3ACamping+and+hiking) are absolutely key. Use a [layered approach](/en/explore/clothing-layers) underneath to make sure you stay warm but don’t overheat, no matter the weather. And keep your gear dry with a [rain cover](/en/products/packs-and-bags/pack-accessories/rain-covers-and-pack-liners/c/1344?f=CFIdealForSimple%3ACamping+and+hiking) for your backpack or some [dry bags](/en/products/watersports/dry-bags-waterproof-cases-and-portage-bags/dry-bags/c/1358) inside.



## Bring the ten essentials
No matter what time of year you’re hiking, pack the “[ten essentials](/en/explore/the-10-essentials-hiking-camping)” to help you stay safe. They include navigation gear, food, water, sun protection, warm clothing, flashlight, first aid kit, fire starter, repair kit, emergency shelter, and a communication device. In spring’s fickle weather, I like to add in a little luxury, like an [insulated vacuum bottle](/en/features/insulated/products/camping-and-hiking/kitchen-and-hydration/water-bottles-and-water-treatment/vacuum-bottles-and-flasks/c/1232) of hot chocolate or soup.

## Splash right through puddles
Mud and puddles are a fact of life in the spring. But don’t let that deter you. Lace-up some [waterproof hiking boots](/en/features/waterproof/products/camping-and-hiking/hiking-footwear/hiking-boots/c/1497), layer a pair of [gaiters](/en/products/footwear/accessories/gaiters/c/1191) over top, and splash right on through. Leave No Trace tip: by walking through mud and puddles, rather than going around, you don’t erode the trail or damage fragile vegetation. If the trails are a true quagmire, consider hiking somewhere else to protect the trail. Deep mud needs time to dry out.

## Be safe on snow and ice
Winter may be officially over, but snow and ice can stick around, especially in the mountains. Bring a pair of [traction devices](/en/products/camping-and-hiking/hiking-footwear/footwear-accessories/traction-devices/c/1204?text_redirected=Traction+devices%2C+spikes%2C+cleats%2C+ice+walkers%2C+and+micro-crampons&org_text=traction) for your boots so you don’t slip. I also use [trekking poles](/en/ideal-for/day-hiking/products/camping-and-hiking/tools-lighting-and-accessories/trekking-poles-and-accessories/c/1510) to help keep my balance and to probe for hollows under the snow or melting snow bridges. And if you’re heading to the mountains, be sure to check the [avalanche forecast](https://www.avalanche.ca/) and pack [avalanche safety gear](/en/products/snow/avalanche-safety-gear/c/2081). Spring is prime time for avalanches as the snow melts and destabilizes the snowpack.



## Slow it down a bit
Spring is a time of new growth in nature. Slow down and observe carefully on your hike and you’ll see some beautiful things. Watch for new leaves budding on the trees, wildflowers blooming, and fiddleheads on ferns unfurling.

## Check trail conditions before you go
Know what to expect before you hit the trail. Find out if there are any hazards you need to know about like flooding, lingering snow, downed trees or washouts. I like to check park websites, local hiking clubs, or hiking Facebook groups. Each spring, our trails need some TLC to get them back into shape. Consider volunteering with a local trail club to help with trail maintenance.

## Go chasin’ waterfalls
A hike to see a waterfall is absolutely worth the chase and spring is a great time to do it. The snowmelt and extra rainfall ensure that they’ll be gushing! But be extra careful around the water. Avoid fording creeks as they can be especially dangerous in the spring when they run high and fast.



## Pick a mellow trail
In spring, slippery conditions and changeable weather can make hikes on slippery rocks or along an exposed ridgeline dangerous. Don’t give into the temptation of summit-fever; instead, pick a more mellow trail to a lake or waterfall, or a stroll through the forest. Be prepared to turn around if the conditions aren’t safe. In the spring, I like to hike interconnected trail networks. That way I can choose my own route and make a longer loop if conditions are right, or turn back easily if they aren’t.

## Watch for wildlife
There are tons of wildlife watching opportunities in spring. Migrating birds return and start building nests. Many animals have new babies. And bears wake up from their winter hibernation. If you spot wildlife, give them lots of space. Spring is an important time for them to raise young and start to fatten up again after the long winter. I bring [binoculars](/en/products/camping-and-hiking/tools-lighting-and-accessories/binoculars/c/900) or a camera with a zoom lens to help me get a closer look without stressing out the animals.

*Want to learn more? Check out our guide to [day hiking for beginners](/en/explore/day-hiking-for-beginners), and learn how to keep the wilderness wild by following the [seven principles of Leave No Trace](/en/article/7-ways-to-camp-and-hike-responsibly).*



## Related articles
- [How to choose hiking boots or shoes](/en/explore/how-to-choose-hiking-boots-or-shoes)
- [How to clean and waterproof hiking boots](/en/explore/how-to-clean-and-waterproof-hiking-boots)
- [How to wash waterproof jackets and pants](/en/explore/caring-for-a-waterproof-jacket)

*Top photo: Vancouver Institute of Media Arts*



You don’t have to wait until summer to go hiking. Spring is a great season to explore the trails, but there are a few things to keep in mind.

Hit the trails early with these spring hiking tips

*Heads up: this post is****not****a substitute for actual avalanche skills training; please be safe out there. Sign up for an avalanche safety course in your area via [Avalanche Canada](https://www.avalanche.ca/training/courses) or [Avalanche Quebec](https://avalanchequebec.ca/). MEC has been a proud [partner](/en/explore/partnerships) of Avalanche Canada for more than 25 years.*

I’ve been skiing my entire life, from competing in moguls at a young age to representing Canada twice at the Olympics in slopestyle. Now I’m ready for a new challenge: becoming a backcountry-focused skier.

I know that I need to learn new skills and gain more knowledge about the backcountry – not just for my own benefit, but also to keep my ski partners safe. When the opportunity to join a four-day Avalanche Canada AST 2 (avalanche skills training) course at Whitecap Alpine came up, I jumped on board. I came away from the course learning everything that I’d hoped for and more.

Wondering what happens in an AST 2 course? This photo essay gives you an inside look:



First up: a classroom session – an AST 2 class involves at least 9.5 hours of classroom instruction. We got into snowpack layering, avalanche problems, avalanche types, avalanche terrain, pre-trip planning, reducing risk and rescue skills. After the first four hours in front of a projector, I remember thinking, “How am I ever going to remember all of this?”



On our first day in the field, we grouped together in a flat snowfield to do a refresher on a companion rescue skills. As we headed up the run, we went over our route plan, which included discussing ATES (avalanche terrain exposure scale), key decision points, safe route options, terrain cautions and travel techniques. I became more comfortable identifying, practicing and giving input on these things as the course went on.



Filling out my [decision-making in avalanche terrain field book](/en/product/5024-747/Decision-Making-in-Avalanche-Terrain-Field-Bo) was one of the ways we started each morning. Going through the parts of the field book helped us learn to use the avalanche forecast to carry out the necessary research for the day. I found it a great tool to ensure I didn’t miss out on any critical information from the forecast. It only took about 10–15 minutes and helped me make better decisions in the field.



Our instructor Peter showed us how to build a snow profile and take a better look at the current snowpack. We were able to locate the persistent weak layer and test the snow’s reactivity and propagation propensity, which can help you predict the avalanche probability in that area. We found that not every CT/ECT (compression test/extended column test) had the same results, and learned it was important to do a few tests in your pit and other locations as the snow varies place to place.



The multi-burial search exercise was key. Working through this group exercise really helped me understand how stressful a search situation can become, and how important it is to work efficiently as a team.



Along with the big picture, we got up close and [analyzed snow crystals](/en/products/snow/avalanche-safety-gear/snow-analysis/c/2087) in more detail.



We did manage to get some skiing in, along with lots of conversations about safe route finding. At one point, we split into two groups and all took turns leading our crew up through the terrain above the cabin, and then found a safe line to ski back down.

I was definitely nervous on the leading portion, but our instructor was patient and answered any questions I had. One thing I’ve found is that the backcountry can be a place where people get intimidated by asking questions or addressing concerns – but this shouldn’t be the case. Instead, it should be a place where people can speak up, especially if they feel uncomfortable with a situation.



About 40cm of snow fell during our course, so the avalanche danger was “high” in the alpine, tree line and below tree line. My group set off two remote avalanches, one while ski touring up a slope (size 1) and the other while skiing along a ridgeline (size 2.5, shown in the photo above). This really put into perspective how unpredictable avalanches can be and how you can set them off from a considerable distance (i.e. a remote trigger). We were safe from the avalanches, as we’d selected terrain that was appropriate for the dangerous conditions, but it was a reminder of how important it is to have the knowledge to make those good choices.

It was one thing to sit in the classroom and discuss avalanche risk and danger, but to see the power of masses of moving snow in person was a real eye-opener and definitely made me take a step back to think about every decision twice.



And all that classroom info I was worried about forgetting? Once we got into the field, we constantly revisited the topics we learned in class and saw how they related to real life circumstances. The good news: after four days of applying all this new knowledge in the mountain environment, everything I learned in the classroom seemed to stick.

With backcountry skiing and riding becoming more popular, I highly recommend that anyone looking to further their backcountry knowledge and skills should take courses through Avalanche Canada or other accredited organizations. The learning for me doesn’t stop here – now it’s time to put these skills to use and find someone I feel confident and comfortable with to mentor me.

*If you’ve taken an Avalanche Canada AST 1, have a decent amount of experience in the backcountry, and want to spend more days in the wild, then an Avalanche Canada AST 2 is the next step.**[Find an AST 2 course](https://www.avalanche.ca/training/courses)** on the Avalanche Canada site.*



## Related articles
- [Backcountry ski touring checklist](/en/article/ski-touring-checklist)
- [About avalanche safety gear and training](/en/explore/avalanche-safety-gear-and-training)
- [My first time backcountry skiing](/en/article/my-first-time-backcountry-skiing)



Wondering what happens in an AST 2 course? This photo essay with Olympian and MEC Ski Ambassador Yuki Tsubota gives you an inside look at advanced avalanche safety training.

Ready for the next step in avalanche safety training?

For anyone who’s focused on performance, a little rough weather won’t interrupt your training or stop you from chasing a place on the podium. Here’s list of essentials to help you have fun, shave seconds off your time or keep the pace for a few more kilometres on challenge day.

Let’s do this!



#### 1. Base layers and mid-layers
MEC recommends a [multi-layer system](/en/explore/clothing-layers) for your clothing. For your base, choose a synthetic fibre or merino wool. Both the top and bottom pieces should fit snugly against your body to help the material move moisture outward and prevent you from feeling damp and cold.



### 

For your mid-layer, light insulating fabrics like fleece are a good choice because they hold warmth without adding bulk. Warm, humid air can also pass them so sweat doesn’t get trapped. If it’s cold out, [MEC Uplink](/en/search?q=uplink%20jacket) jackets, hoodies and vests offer very light synthetic insulation and are designed to layer over or under your other layers.



#### 2. Outer layer
For your shell or outer layer, a breathable piece that blocks wind, sheds water and allows you to move is an ideal choice. If it’s not too wet out, soft shell layers are a good option.



#### 3. Don’t forget your feet
Cold feet are no fun and can impact your performance. These [compression socks from Dissent Labs](/en/product/5060-978/GFX-Compression-Hybrid-DLX-Wool-Ski-Socks) will add some welcome warmth. It’s a good idea to bring along a second pair to make sure you have a dry option to wear once you finish the competition. As you know, wetness is the enemy of staying warm.

If you’re prone to having hold digits, you can slip toe warmers into your boots before you put them on, so you start out warm. [Battery-heated socks](/en/product/6022-237/5.1-heat-socks) are another option if you’re spending lots of time outside in extreme cold.





#### 4. Sunglasses
To combat reflections from snow and ice, [sunglasses](/en/products/travel-gear/sunglasses/c/1171) or [goggles](/en/products/snow/ski-snowboard-goggles/c/2137) protect your eyes from UV and prevent headaches caused by glare.



#### 5. Warm hat
An [insulating, wicking toque](/en/products/clothing/clothing-accessories/headwear/toques-and-beanies/c/1000) is a must for outdoor winter sports. If you participate in lots of different activities, look for a hat that will fit under a bike helmet and stay in place when you’re skiing and running.





#### 6. Water bottle
Staying hydrated is crucial, and small details can make a difference as you push to the finish line. A [wide-mouth bottle](/en/products/camping-and-hiking/kitchen-and-hydration/water-bottles-and-travel-mugs/water-bottles/c/1233) is less prone to freezing than a narrow pot-up style of cap. Stashing an [insulated bottle](/en/products/camping-and-hiking/kitchen-and-hydration/water-bottles-and-travel-mugs/water-bottles/c/1233?filters%5Bcustom_fields.features%5D%5B0%5D=insulated) in your post-race kit is a nice way to celebrate the finish and keep warm at the same time.





#### 7. Keep your energy up
For a quick dose of carbs during a race or at transitions, stash some [energy gels and chews](/en/products/run-and-fitness/training-food-and-drinks/energy-gels-and-chews/c/1179?text_redirected=Energy+gels+and+chews&org_text=ener) in a pocket or in your race pack. Keep your gel packed close to your body to prevent it from hardening in the cold, and note that energy bars are particularly difficult to keep soft when the temps are below zero



Not only do they make your water taste nice, [energy tablets and drink mixes](/en/products/camping-and-hiking/kitchen-and-hydration/food-and-drink/drinks/energy-and-recovery-drinks/c/1176) replace electrolytes, promote hydration and give you a little boost if you’re lacking energy.



#### 9. Water-resistant duffle
Keep your post-race change of clothes dry and protected from rain and melting snow.



Okay, this may not be considered essential, but given all your efforts to train and prepare, you’re race is worth capturing for posterity. A [GoPro](/en/product/5064-583/HERO7-Black) gives you a way to relive it all later (or share it on Instagram).

Now, have a great challenge!



Key pieces to help you have fun, shave seconds off your time or keep the pace for a few more kilometres on challenge day.

10 essentials for a successful winter challenge | Blog MEC

10 key essentials to a successful winter challenge

So you’ve been bitten by the climbing bug and want to get your own gear. Shoes are great place to start, since they’re the contact point between your feet and the wall (and let’s be honest, rental shoes can be kind of gross). They’re arguably the most important piece of gear that affects your performance in the gym or on rock, so you want to be sure you get a pair that suits your needs and fits you perfectly.



MEC: How to choose your first climbing shoes

## First up: the shape of shoes
If you’re looking at climbing shoes for the first time, you might feel overwhelmed by the number of options. You’ll see everything from flat slipper-like shoes to ones that look like upside-down bananas.

Different shoe shapes put your foot in different positions that can give you advantages across types of terrain. Flatter shoes are often stiffer and provide more support for your foot on vertical or less than vertical (slabby) walls. Downturned shoes are often softer and better at grasping foot holds, which are common in steeper terrain and modern bouldering gyms.

If I were choosing my first shoe today, I’d pick a [neutral profile (flatter) shoe](/en/products/climbing/climbing-footwear/rock-climbing-shoes/c/1190?f=CFrockshoesProfile%3ANeutral) if I was going to be route climbing (climbing on a rope) or a [moderate profile (slightly downturned) shoe](/en/products/climbing/climbing-footwear/rock-climbing-shoes/c/1190?f=CFrockshoesProfile%3AModerate) if I was going to be mostly bouldering.



> “One of the biggest mistakes I see from new climbers is rushing into shoes that are too aggressive. You can climb really hard in neutral shoes, and by the time you wear them out, you’ll have a better idea of what you’re looking for in a more aggressive pair.” – Ian, MEC Calgary climbing staff
>
## How tight should climbing shoes fit?
You may have heard a rumour that you’re supposed to get the smallest climbing shoe size you can possibly squeeze your feet into. This rumour may have been true a decade ago, before shoes were constructed to modern standards, but it’s no longer the case. Advances in climbing shoe technology mean you can now wear your shoes “comfortably” (comfortable is a relative term – keep reading for details) without losing performance.

Climbing shoes should fit like a glove, without any major air pockets or dead space around your toes, forefoot or heels. A properly sized climbing shoe will generally cause your toes to curl a little bit.



Flatter, neutral shoes are designed to be worn with your toes gently curled, while moderate to aggressive downturned shoes are made to be worn with more dramatically curled toes. At the most aggressive range, toes will be bent over to almost 90 degrees at the toe knuckle – not recommended for new climbers. Curled toes are stronger than flat toes and will help you stand on small foot holds. You never want your toes to be so curled that it feels like you’re standing on your toenails – that’s a sure sign that your shoes are too small. In contrast, a shoe that’s too large will shift when you’re standing on small foot holds.

> “If there’s a climbing wall in store, ask to try out shoes on the wall. You can test out the inside (big toe) and outside (little toe) edges, which are the primary shoe contact points, and see how stable and supportive the shoe feels on different holds.” – Raymond, MEC North York climbing staff
>
## What do well-fitting climbing shoes feel like?
Climbing shoes that fit well will hug your feet snugly without any painful areas or hot spots. If you feel any pain anywhere, the shoes are either too small or the wrong model for you. They should be comfortable to climb in, but don’t expect them to feel like your favourite pair of runners – they’re not meant for standing in while belaying or walking around at the crag.

Climbing shoes are designed for climbing, and if they fit well, you’ll be focusing on your climbing, not your foot pain. If you pull on your shoe and hear a suction-like sound as they pop into place, chances are you found the perfect shoe.

> “It’s hard to tell how well climbing shoes fit just by looking at them – it really comes down to how they feel. I can tell they fit well when people describe them as fitting like a sock or that they’re evenly tight everywhere.” – Ian, MEC Calgary climbing staff
>
## How much do climbing shoes stretch?
Don’t depend on stretching to find the right fit. A properly fitted climbing shoe shouldn’t need to stretch any significant amount. All climbing shoes, regardless of what they’re made of, will form to your foot as the upper softens over time. While it’s true that leather can stretch if you size it too small, keep in mind that climbing shoe sole rubber *doesn’t* stretch… the shoe will never get longer. If the shoe is too short, it will be always be too short.

## What size climbing shoes should you get?
Finding the right size is important and half-size differences really do count. Often, the correct size for climbing shoes will be smaller than your running shoes, but this isn’t always the case. Confusing, right? To help you out, each climbing shoe description on mec.ca has a bullet point with suggestions about what size to start with in relation to your street shoes. The same size shoe can fit differently between brands or even between models of the same brand.

If you live near an MEC store, I definitely recommend stopping by to try on as many models of climbing shoes as you can. Some stores even have a climbing wall you can try them out on. Nothing beats trying shoes in person to find the right fit (staff can give advice too). If you’re not close to a store, though, use these tips to narrow down the options and sizes.

> “It’s a good idea to try on climbing shoes at the end of the day, when your feet are at their largest size.” – Raymond, MEC North York climbing staff
>
## How to care for your climbing shoes
Once you find the perfect pair of climbing shoes, you’ll want to make sure they last. There’s a tendency for climbers to slip their heels out of shoes, then walk around the gym standing on the backs of their shoes. This compresses the heel and causes it to bag out and lose the shape it was designed to have. My tip? I bring a pair of flip flops, slip-on sandals or running shoes to the gym to wear between routes or when my feet need a break.



After a climbing session, let your shoes dry out before you put them away. You wouldn’t leave your sweaty gym clothes in your bag until next session – you shouldn’t do that to your shoes either. Store your shoes in a cool, dry area. Leaving shoes in the sun or a hot car can cause the glues to soften, which can lead to delamination of the sole or rand (rubber around the toes).

## How long do climbing shoes last?
Lastly, let’s talk about durability. Climbing holds, whether they’re gym holds or real rock, are textured and abrasive – that’s what grabs onto the rubber of the shoes. When your feet slip, little chunks of rubber are torn off. Don’t expect your shoes to last forever. As you gain experience and improve your technique, you’ll find your shoes last a bit longer as you place your feet more precisely.

> “To extend the life of your shoes, put in the time and effort to develop deliberate and laser-precise footwork – doing so also makes you a better climber.” – Khoi, MEC Vancouver climbing staffer
>
As an experienced climber with over 10 years of climbing, I usually get a maximum of about six months (climbing around four to five days a week) out of a pair of shoes. Don’t fret – once the rubber has worn out, you can get your shoes resoled to like-new status and get another chunk of time out of them. Ask at your local MEC or climbing gym for a reputable climbing shoe resoler near you.



## Related articles
- [How to choose a climbing harness](/en/explore/how-to-choose-a-climbing-harness)
- [15 things I wish I knew before I started climbing](/en/article/15-things-i-wish-i-knew-before-i-started-climbing)
- [How to start rock climbing](/en/explore/how-to-start-rock-climbing)



If you’re a new climber, you might feel overwhelmed by the number of climbing shoe options. And just how tight are they supposed to be, anyway?

Tips for buying your first pair of climbing shoes

You know what’s crazy inspiring? Standing at the finish line of a marathon around the 4+-hour mark. By that point, the elite runners have long finished the race – they may even be done their post-race rituals – just as hundreds of other runners are digging deep. There are fist pumps, tears and weary smiles. Pained looks and blue toenails. Runners of all ages and sizes.

In fact, the whole scene can be so inspiring that you may find yourself signing up for a race as soon as you get home. So consider that the first tip to kick off this list: **If you’re feeling unmotivated**, find the nearest race and watch people sprint, shuffle, high-five and wipe away sweaty tears as they cross the finish line – you can’t help but fall in love with running all over again.

Read on for dozens more of the best running tips, hacks and tricks sourced from MEC Ambassadors and staffers who love to run:

## Eating and fueling tips
1. “**Eat pickles** to avoid muscle cramping,” said one staffer. “It’s a not-so-secret secret in the ultra-running world. You’ll often see runners crushing big dills during races.”

2. Gels are quick and easy, but sometimes it’s nice to have something savoury on a long trail run. **Boil baby potatoes**, cut them in half and lightly salt them. I like to wrap them in a tube-shape and pop them like Mentos.

3. Turn a coozy into a **water bottle holder**:



MEC Running Hacks: Water Bottle Holder



4. “Whether you’re running a 10K or a 50K, **make a nutrition plan** and follow it,” says MEC staffer Julie. “On race day, it may take a great deal of mental focus to swallow that gel every 45 minutes but your body will thank you later.”

5. I’m forever grateful to the person that told me how to **stop the sloshing noise** from my hydration pack on my first day using it: just tip it over and suck out the air.

## Gear tips
6. Wear [toe socks](/en/brand/injinji/products/footwear/socks/running-and-training-socks/c/1521) if you’re prone to getting **blisters between your toes**. They might look a little uncool, but they’ll definitely help.

7. Make sure your [shoes](/en/products/footwear/shoes/running-and-training-shoes/c/294) have enough **room in the toe box**. If they feel snug, you’ll be in big trouble on long runs and downhills.

8. **Have wide feet**? Give this lacing method a try:



MEC Running: Lacing Hack



9. **Be bold, start cold**. Dress for a few degrees warmer than it actually is outside since you’ll warm up as you move. [Arm warmers](/en/products/clothing/clothing-accessories/arm-and-leg-sleeves/arm-warmers-and-sleeves/c/984) are handy.

10. Shop for [shoes](/en/products/footwear/shoes/running-and-training-shoes/c/294) in the **afternoon or evening**. When you wake up, your feet can be up to a half size smaller than at the end of the day – they’ll swell in both volume and width.

11. Yes, a **decent [sports bra](/en/products/run-and-fitness/clothing/sports-bras/c/1057)** might cost a little more, but it’s amazing what a difference it makes (especially if you’re trail running down steep hills).

12. From one of our **running parents**: “Invest in a [running stroller](/en/ideal-for/running/products/gear/kid-transport/strollers-and-accessories/strollers/c/1263). It’s a great way to get a good workout while your little one gets some fresh air and hopefully catches some zzzzs.”

## Racing tips
13. For out of town races, **bring your own breakfast** to keep pre-race fueling easy and familiar. This might mean getting creative (confession: I once packed a toaster so I could make peanut butter on toast in my hotel room).

14. **Embrace the culture**. Your fellow runners will be stoked to hear about your personal best, or your story about powering through pain to reach your goals. You don’t need to stand on the podium to have fun at a race.



15. “You’re probably never going to feel totally ready when you want to jump to the next level in running,” says one staffer. “So **just sign up**. If you put in your training, talk to people who’ve been there before and have a race-day plan, then you’re probably as ready or more ready than most of the people there.”

16. **Don’t rely on water stations** at big or long races since they could be far apart or packed. Carry a small [water bottle](/en/ideal-for/running%2C-fitness-and-training/products/camping-and-hiking/kitchen-and-hydration/water-bottles-and-water-treatment/water-bottles/c/1233) to be prepared ([squishy ones](/en/ideal-for/running/products/camping-and-hiking/kitchen-and-hydration/water-bottles-and-water-treatment/water-bottles/collapsible-bottles/c/1534) are good).

17. **If you get injured** as you’re training, sign up as a race volunteer. It’s a bummer you can’t run, but helping out lets you soak up the race vibes and earn major run karma points.

## Beginner running tips
18. **Walk-running** is an awesome way to ease into things. Try 3-and-1s (3 minutes running, 1 minute walking) and work up to the universal 10-and-1s. “It’s magic,” one staffer said.

19. **Running apps** are a fun way to see your kilometres rack up; they also inadvertently log your shoes’ kilometres so you know when to replace them – usually ~750–900km.

20. For race day, follow the rule of “**out with the new, in with the old**.” Bottom line: never ever try anything new on race day. Not even those super cool socks you picked up at the race expo.

21. Get a [free gait analysis](/en/explore/gait-analysis) and **buy [shoes](/en/products/footwear/shoes/running-and-training-shoes/c/294) that fit** rather than by looks. One staffer noted, “I love the look of a minimalistic shoe but I need some cushioning to be comfortable in a run.”



22. **Rookie mistake**: going too hard, too fast, too soon. Listen to your body and increase speed, distance and time slowly.

## How to build a good running mindset
23. **Train your brain** as much as you train your body. Develop positive thinking and set clear goals. MEC staffer Dennis shares, “Forcing yourself to smile or laugh when it hurts can have a huge effect. I’ve hysterically laughed my way to more than one finish line.”



24. Two **inspiring run movies** to watch: *Unbreakable*, which covers the 2010 Western States 100 miler, and *The Barkley Marathons: The Race That Eats Its Young,* which is pretty much the craziest race ever.

25. Find **novelty in nuances**. Do fast days, easy days, group runs and different routes. Or sign up for something new to you, like a colour run.

26. Remember: You *are* a runner. “For most of my life I identified as a non-runner, but slowly I started getting into it and now it’s one of my favourite things,” says MEC staffer Elyse. “You don’t need to run a certain distance or time to be a runner – **do what you feel is real** and go after it.”

## Run training tips
27. **Want to get faster**? Run with people faster than you.

28. **Get to know your glutes**. Your glute muscles give you the propulsive forces for running, but they’re often abnormally weak because of all the sitting we do. Make glute strengthening exercises a standard part of your training routine.

29. Wear a variety of [shoes](/en/products/footwear/shoes/running-and-training-shoes/c/294) and run on different surfaces to help prevent injuries and make you a more balanced runner. Trail running is great to **mix things up**.



30. **Specific run training**, like [tempo runs](/en/article/be-a-better-runner-get-the-tempo-run-101), [hill training](/en/article/be-a-better-runner-how-to-do-hill-workouts) and [fartleks](/en/article/fartlek-and-9-other-must-know-run-terms) are tough, but they work – you will get faster.

31. **Train smart**. If you’re planning your first ultra (50km+), plan ahead. Focus your training 5–6 months before the event, and work out all the kinks: nutrition, gear, long runs, hills.

32. “New to running or maybe training in general? Get a [**heart rate monitor**](/en/products/run-and-fitness/training-running-and-fitness-electronics/heart-rate-monitors/c/1145),” says MEC staffer Fred. “They’re not just for hardcore athletes and they’re a useful barometer to see how hard you’re performing.”

## Running tips potporri
33. Learn **the art of clearing your nose** (aka “the blow” or snot rockets)… and *always* shoulder check before you blow.

34. **Chafing sucks**. Use [glide](/en/ideal-for/running/products/camping-and-hiking/health-and-safety/bath-and-sanitation-products/anti-chafing-gels-and-lotions/c/805) everywhere things are rubbing the wrong way.

35. **Swap music for podcasts** on long runs. A good story makes kilometres fly by, and language learning podcasts give your brain a workout too.

36. Three things **runners are often guilty of**: not warming up, not stretching after, not cross-training. Do them all to help stay injury-free.

37. A foam roller can be your best friend (and worst enemy). Your muscles might not love it when you **roll it out**, but your body will as your mileage amps up.

38. No waterproof case for your phone on rainy runs? Use a **small plastic sandwich bag** – they’re usually touchscreen compatible.

39. **Celebrate your accomplishments**, even if you think they’re minor. If you managed to squeeze in a 20-minute lunch run on a super busy work day, that’s better than nothing.

40. Travelling? Use [Strava heatmap](http://labs.strava.com/heatmap/#6/-120.90000/38.36000/blue/run) to see **popular places to run** in an unfamiliar city.

41. Finally, the tip that came up over and over again with all the runners we asked: **Find a run buddy or a run crew**.

> Running can be a beautiful individual activity and you’ll likely do the bulk of your runs alone, but there’s something to be said for the power of a group. It will keep you accountable, you’ll learn a lot, meet people with similar interests, and likely get faster.
>


Happy running! What did we miss? Share your run tips with MEC on our social channels.



## Related articles
- [15 things I wish I knew before I started trail running](/en/article/15-things-i-wish-i-knew-before-i-started-trail-running)
- [How to start winter running: tips and gear](/en/article/how-to-start-winter-running-tips-and-gear)
- [5 things you can learn about yourself at a trail race](/en/article/5-things-youll-learn-about-yourself-at-a-trail-race)



No matter where you are on your run journey, there’s always more to learn. See the best running advice from people who love to run.

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