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Outdoor Tips, Tricks, Inspiration and Activities | MEC Blog

It’s funny to think of myself as a trail runner. If you’d have told me last year that I’d be running trail races, I would have thought you were nuts. But fast forward a few months, and I’m already training for my fourth trail race.

All trail races are incredibly different, but the one constant is what they can teach you. I’ve learned a lot about myself as a person and as a runner in the few trail races I’ve run, and want to share my newfound insights with anyone who wants to give trail races a try.

#### 1. Your body can handle way more than you think… don’t let your mind tell you otherwise
When you’re faced with tough situations, you realize just how true this statement is. My first-ever trail race went swimmingly; it was part of the MEC trail race series, the terrain was easy and it was a sunny day. My second race, however, was the complete opposite: it was cold, rainy and the course was incredibly challenging with slippery roots, rocks and muddy switchbacks.

I thought of quitting every kilometre. I was out of breath, I felt nauseous and my legs were shaking. I tried to keep up with some of the runners and kept falling back every time. My thoughts were anything but positive; I kept wondering why I was putting myself through this, why I’d signed up and why I was even running. I felt I’d bit off more than I could chew.

But then I started thinking about all the runners that inspire me, and that simple mindset shift slowly lifted my spirits enough that I kept going. Once I crossed the finish line, I was amazed by what I’d just accomplished. I was proud that I hadn’t given up and fought through the struggle. The race was a big eye-opener and showed I could endure way more than I previously imagined.

#### 2. Don’t get cocky
It’s easy to gain momentum and confidence when things are going well. At my last trail race, there were some major downhill sections. The more I ran downhill, the faster I went, passing other runners and slowly making my way up the ranks. It felt exhilarating. But I had to slow down and remind myself that every time I’d felt overly confident during my training runs, it always ended up with me losing focus, tripping and falling. I had to check myself so I didn’t wreck myself.

Trail races have taught me the importance of staying humble on the trail and in life – no matter how good I’m feeling at a specific time – because you never know what’s around the corner. (And at a trail race, there’s a good chance it’s probably another hill.)

#### 3. When you put in the work, you see results


I’ve learned that if you solidly prepare for a race, you’ll be able to finish it, no matter what mother nature or race organizers throw at you. The day before a race in February, it snowed 30cm – and I was terrified. I’d explored the course a few days earlier, but I’d never run in fresh snow before.

To my complete surprise, I managed to get through the race without any major wipeouts, and I believe that’s because my body was ready for it. Proper training, stretching, nutrition and sleep are key to feeling confident on race day. I’ve also attended some of the MEC trail running clinics and they’ve been a huge help in preparing for my races. Although I always experience self-doubt in any kind of competitive setting, I’ve learned to trust my training and know that if I put the work in, I’ll get through it.

#### 4. Smile, even when it hurts!
Trail running’s made me a better person because it’s taught me to smile and feel joy in moments of pain or despair. At a race, you’re surrounded by people who radiate positivity. I still haven’t quite figured out why, but one thing’s for sure, I’ve never competed in another activity where I’ve seen people be so happy.

Good vibes are contagious and I’ve discovered that smiling – even when I’m fatigued midway through a steep climb or near the end of a race – always makes any experience that much more enjoyable.

#### 5. Express gratitude
Running trails has made me realize just how fortunate I am to be able to run. The fact that my body allows me to move while experiencing magical views and moments in nature is unquestionably something to be grateful about. I’m also extremely grateful for the wonderful community I’ve met through trail running.

Can’t wait to see what lesson trail racing will teach me next!



## Related articles
- [Tips for your first trail running race](/en/explore/tips-for-your-first-trail-running-race)
- [Essential gear for trail running](/en/explore/essential-gear-for-trail-running)
- [15 things I wish I knew before I started trail running](/en/article/15-things-i-wish-i-knew-before-i-started-trail-running)



Trail racing is more than just about crossing finish lines, it’s also a great life coach.

5 things you’ll learn about yourself at a trail race | MEC Blog

5 things you’ll learn about yourself at a trail race

When I lived in Toronto, I led a very busy life. Working full-time as a television host, my schedule was all over the place; the high-pressure working environment resurfaced the anxiety and insomnia I’d experienced in my youth. It took me a while to find a coping mechanism but during the last two years that I lived in the 6ix, I discovered running.

Running was the perfect activity to complement my ever-changing schedule. It was free and I could just go out whenever my scheduled permitted. It also immediately helped me decompress from all the pressures I was feeling at the time. Though I never really considered myself “a runner,” it quickly became a key part of my life. Within the first year of picking up running, I signed up for a race, joined a few run clubs in the city, and really embraced the time I spent hitting the pavement. It became my saving grace.



Last January, I moved from Toronto to Vancouver, and I’ll always remember the first night I went out for a run in a new city. Since I didn’t know any of the local running routes (or any local runners), I met up with a nearby run club. Before we started running, the organizers asked everyone to share their running goals for the year. To my surprise, a lot of the runners mentioned wanting to do a few trail races. I was immediately intrigued by what trail running was about and spent the entire run talking to a fellow runner about his experience on the local trails.

Though I’d heard of ultras and trail running before, I’d never actually tried it. But with road running becoming increasingly familiar to me, I wanted to give trail running a shot. There were two things that were stopping me, though. The first was elevation: all my previous run experience was on flat ground, so I could only imagine how difficult hilly trails would be. The second was bears! Being from the city, I’d never encountered a bear before, so I was terrified to go running on trails by myself.



A few months later, a new friend invited me out for my first run on some nearby beginner-friendly trails. Though it did cross my mind during the run that I could potentially run into local wildlife, running with a friend made me feel safe.

Right away, I found out that that trail running is an entirely different beast than running on the road. Because you’re constantly switching up your stride and the terrain is always changing, it’s much harder to regulate your heart rate while out on the trails. I learned that when the hills are too steep or too lengthy, you even have to walk parts of the trail, which is something I’d never done before. Trail runners will tell you that if you pass them on the way up, chances are they’ll be passing you on the way down because your legs will be so tired from running up.

It also forces you to be extremely present. With two years of running under my belt, running on the road felt almost subconscious: I could listen to music, daydream and would be completely fine. But on the trails, one moment of inattentiveness and I’d trip on a branch or a rock.

Though it was amazingly challenging, trail running instantly seduced me. I love being completely immersed in nature, listening to its sounds, observing all the different colours and smells.

Over time, I’ve even ventured out on some solo runs (and though my concern about running into a bear is still there, it’s lessened thanks to tips I’ve learned from local trail runners). If I do go out on my own, I always let someone know where I’m going and I stick to routes I know and feel comfortable on. I also make sure I have the [proper gear](/en/explore/essential-gear-for-trail-running) on a jaunt in the forest.



Not soon after I started trail running, I even signed up for (and finished!) my first MEC trail race last fall. While I’m still new to the world of running trails, it’s without a doubt become one of my favourite outdoor activities. So much so that when I travel across Canada and abroad, I now research which local trails are good for running – it’s a great way to get to know an area. And though running uphill is still the hardest part about trail running for me, the views from the top of a mountain or in a forest clearing are worth the leg burn every single time.

If I’d have known how peaceful trail running would make me feel, I would have tried it a long time ago when I lived in Quebec and Toronto. But it’s never too late to start! Since I started trail running, I’ve learned that cities all over Canada – not just Vancouver – have networks of trails to explore. (I wish I’d known about all the [Toronto trail running spots](/en/article/where-to-go-trail-running-near-toronto) when I lived there.)

If you’re like me and are worried about going out there for the first time, then joining a local trail crew or clinic can definitely help ease some of your concerns.



Trail running has undeniably helped me become a better runner. It’s been softer on my body and so incredibly beneficial for my mind. Whenever I feel anxious these days, I just put on my trail shoes and head for a local trail. No matter where I am, it’s the best remedy for my soul.



## Related articles
- [Trail running: beginner’s guide](/en/explore/trail-running-beginners-guide)
- [Tips for your first trail running race](/en/explore/tips-for-your-first-trail-running-race)
- [How to choose trail running shoes](/en/explore/choose-your-trail-runners)



How road runner Mel Offner (a.k.a. @MelSays) jumped from city sidewalks to the world of trails.

Facing my fear of hills and bears for the love of running | MEC Blog

Facing my fear of hills and bears for the love of running

*We love that you love getting outside. That’s why we’re profiling inspiring members across Canada who connect with their communities through active outdoor lifestyles.*

Member: Brett Sandra Trainor
Member since: 2010
Activities: backcountry skiing, mountain biking, surfing and camping

**Tell us about yourself. How do you like to get outside?**

I was born and raised in the Comox Valley on Vancouver Island. I grew up cross-country ski racing and camping across BC. My professional background is in community development and fundraising. I’m currently pursuing an MBA at Simon Fraser University, with the end goal of using business acumen to help BC organizations succeed.

**How did you come up with Mountain Mentors?**

I have always found myself inspired by creative problem solvers, especially in fundraising and international development. Changing my internal dialogue from “I wish I could do something like that” to “what’s stopping me?” was the impetus for launching [Mountain Mentors](http://www.mountainmentors.org/) in 2016. My co-founder Thea Zerbe and I noticed a gap in outdoor programming for women and decided to do something actionable about it. What was originally a small, private Facebook group is now a strong community of outdoorswomen.



**Tell us about the program. What makes it great?**

Mountain Mentors facilitates all-female alpine mentorship relationships for women in Vancouver and the Sea to Sky corridor. We see mentorship as a tool to grow the community of female outdoor leaders in backcountry skiing, climbing and mountain biking. We believe that you need to “see it to be it” – a mentor is a blueprint of possibility for what you can become – otherwise it can be difficult to imagine yourself reaching the heights you aspire to. Mentors are an invaluable resource for women with big dreams to boldly progress towards their goals in the mountains and in other aspects of their lives.

**Who signs up for the mentorship program? What are they like?**

We have a diverse cohort, including ski bums, working professionals, mothers and industry guides. We’ve had veteran ski patrollers, ACMG guides, PhD students, lawyers, teachers and young university graduates move through the program. There are no key characteristics necessary to be an effective mentor or mentee (beyond having AST1 training and the necessary safety gear). Successful mentorship relationships stem from shared goals and expectations, a commitment to learn and grow, and the willingness to invest time in the relationship.



**Have you ever had a mentee go on to become a mentor?**

Heck yeah! Oftentimes, a participant may be looking for growth and support in one sport, but be skilled in another. This has led to a sort of “co-mentorship,” where a ski mentor may become a mountain bike mentee the following season. It’s pretty rad. Watching the progression of our mentees is one of the most inspiring parts of our program; we’ve seen women cut their Strava times in half, climb grades they had previously feared and empower themselves to make safer decisions in avalanche terrain. We’re honoured to do our part in growing the female outdoor community.

**Talk to us about being a woman in the outdoors.**

I see a whole bunch of outdoor enthusiasts who participate in sport for the same reason, regardless of gender – there’s simply nothing like the feeling of being outdoors. Of course, there are characteristics associated with gender when operating in the backcountry; women are often incredibly skilled communicators and team players, employ a huge amount of compassion and are empowered by opportunities to socialize and connect with other likeminded individuals. I see a generation of women embracing a new definition of femininity and finding strength in their unique talents. I love watching a group diplomatically make decisions while moving through avalanche terrain, as our unique skills become assets in risky situations where safety is paramount.

**How do you see the outdoor community?**

We’re lucky to be part of such an open-minded and welcoming community and have been blown away by the positive support we’ve received, especially from our male friends and allies in the outdoor industry. We are encouraged when men ask us how they can get involved and support our programs – the desire for mentorship and growth exists in all demographics. Chilko Basecamps is a guiding organization run by our friend Sam that has given us expedition tents for winter SkillShare sessions. Our male friends have featured us in media like *Mountain Life* and *Doglotion* and photographed our experiences free of charge. It’s clear we aren’t the only ones passionate about making outdoor spaces more inclusive.



**What is your vision for the future of Mountain Mentors?**

When we launched, our goal was to create 10 mentorship pairs. We ended up receiving nearly 200 applications. Fast forward a year and a half and my vision for the program’s future has changed immensely. I now hope that we can structure the funding of our program in a sustainable way, so that we can compensate volunteers for their countless hours as well as add value for participants. I also hope to onboard a larger Board of Directors to help us grow strategically and focus on diversifying our program offerings.

**What are your go-to trails, slopes or routes?**

I love mountain biking on my home trails in Cumberland, BC, as well as “Fat Tug” in Pemberton. As for ski touring, there’s nothing like Blackcomb backcountry. I’m also in awe of the groomed Nordic skiing trail network in Norway.

**Tell us about your perfect day outside.**

One spent with people I care about and trust, winter camping, drinking hot coffee and skiing some deep powder in copious amounts.

**What are your favourite MEC products?**

My [MEC hut booties](/en/product/5055-859/hut-booties)! Perfect for prancing around on a soaking wet floor, running outside for midnight bathroom breaks and wearing into my sleeping bag on especially cold nights.

**What is your hope for the future of the outdoor community?**

That no one will feel like the outdoors aren’t for them.

**Who do you follow or look up to?**

Programs like *[Fast and Female](https://www.fastandfemale.com/)*, *[Ride Like A Girl](http://www.ridelikeagirl.ca/)* and *[Girls Do Ski](https://www.girlsdoski.com/)* are all making a difference to inspire women to dream big and pursue their athletic dreams. I’m especially inspired by one of our mentors, Cathy Jewett, who has been a ski patroller with Whistler Blackcomb for over 30 years and really paved the way for women and mothers in the outdoor industry. She gives back to her community as a volunteer in countless capacities, including offering ski mentorship in our program, and her hard work and determination inspire me every day to keep carving out a space for women in the outdoors.



### 

*MEC is proud to support Brett and Thea’s mentorship efforts through the [Community Contributions program](/en/explore/outdoor-impact) via a grant to [Mountain Mentors](http://www.mountainmentors.org/#about-1).*



*Ready to head out with Mountain Mentors? Get started by taking your AST1 certification (required for the program), and learn about the [avalanche safety gear and training](/en/explore/avalanche-safety-gear-and-training) you’ll need for the backcountry.*



**Related articles**

- [MEC member spotlight: Melody Markle](/en/article/mec-member-spotlight-melody-markle)
- [5 ways to get funded by MEC](/en/explore/outdoor-impact)
- [My first time backcountry skiing](/en/article/my-first-time-backcountry-skiing)



Meet MEC member Brett Trainor, co-founder of Mountain Mentors, a BC-based mentorship program dedicated to helping women achieve their outdoor goals.

MEC member spotlight: Mountain Mentors’ Brett Trainor | MEC Blog

MEC member spotlight: Mountain Mentors’ Brett Trainor

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

Skiers love to talk a big game about powder. It’s the ultimate trophy – and frankly, a lot easier to come by in the backcountry. As someone who has been resort skiing all my life, my bragging rights only went so far. Meanwhile, friends and colleagues would return from a weekend of fresh lines and waist-deep powder. Serious envy would set in.

Backcountry skiing was always the next logical step, but I knew I needed to be trained for the possibility of an avalanche. From a friend getting caught in one of Kananaskis Country’s notorious slides to MEC Ambassador Bruce Kirkby [living to tell the tale](/en/article/the-finger-of-god-an-avalanche-story) to the [unprecedented rescue](https://www.avalanche.ca/cherry-bowl/#/intro) at Cherry Bowl (a size 3.5 avalanche big enough to destroy a small building buried a group of skiers), the necessity of an Avalanche Skills Training (AST) course was clear. So, I corralled a crew of MEC staffers to come with me to Whistler and get certified. My first backcountry ski outing was going to be on this course – find out what I learned along the way.



Our crew was eight strong: Elyse and Brian were avid backcountry skiers and were taking the course as a refresher; the rest of us – Jaime, Matty, Lauren, Matt, Alyson and I – were intermediate to advanced resort skiers, ready to learn the ropes. The weekend consisted of classroom sessions and field time over two days, all led by our expert [Extremely Canadian](http://www.extremelycanadian.com/) instructor, Mitch.

We started in the classroom the evening we arrived, diving right into lessons in snowpack, crosswinds and travel techniques. We learned the difference between alpine, treeline and below treeline terrain; the importance of direction in avalanche reports (winds SE, slabs in NW, for example); and how avalanches over the last 48 hours are the number one indicator of more avalanches. We left our classroom buzzing with new information, things we would put into practice the next day on the hill.

> Avalanches over the last 48 hours are the number one indicator of more avalanches.
>
Suited up with touring skis, skins, transceivers, layers and snacks (we followed this [touring pack list](/en/explore/ski-touring-checklist)), we met Mitch and took a couple lifts to an on-mountain lodge to plan our day. Topographic maps, the Avalanche Canada app (also for Android), and a couple of phone calls to listen to snow reports gave us our base information for the day: new snowfall, winds, number of avalanches in the past 24 hours, danger ratings, signs of instability, weather changes, and recent loading. Using our Avaluator cards, we went over the conditions and terrain characteristics to determine what was skiable.



Once outside, Mitch had us circle up and test our transceivers to make sure our transmitting and receiving modes were working. Elyse was tasked with finding the rest of us. “I got you, Kim. Got you Matt.”

Mitch was in for a bit of a surprise when he realized he’d be giving a few of us an impromptu lesson on skinning and kick-turns. Most backcountry courses assume that you’ll know how to use touring gear and apply/remove your skins beforehand, so grab some rental gear and ask an experienced backcountry skier to show you the ropes on a small hill near your home or just off the side of a resort run. There’s so much to learn during an AST1 course,  and the last thing you want to think about is fussing with your gear or learning kick-turns on the fly. It’s surprisingly fun to head uphill, although you learn very quickly why backcountry ski clothing is a finessed layering system – you’re going to get warm hiking up a mountain.

> This is what skiers mean when they say you earn your turns.
>
Even in a small crop of trees off the side of a popular run, it felt like we were in another world. Things were suddenly more silent and serene; the snow was unimaginably soft and forgiving. The climb added a whole new element to a day on the hill. This is what skiers mean when they say you earn your turns; every time we slid our skis higher, taking turns breaking trail, we thought more about the sweetness of the descent.



We skinned and traversed from slope to slope, seeing real-life examples of top- and cross-loading snow as well as terrain types: simple, challenging and complex. Mitch spoke about the grainy quality of the snow, its elasticity and red-alert warning signs: rain causes the fastest changes in the snowpack; 35- to 45-degrees are the most frequent avalanche angles; when there are rocks at the top of a slope dotted with snow, avoid them; if you can hear water running under the snow in the spring, get off the snow!



On our second day, Mitch gathered us for a test profile, sawing into the snow like a layer cake. After looking and feeling for strong and weak layers, he took a chunk off on his shovel and bumped it with his palm from below. The snow jumped and shifted, and we could instantly see the stresses placed on the pack by gravity.

> The window for a successful rescue is just 10 minutes.
>
After dismantling our test site to keep it safe for other skiers, we practiced a rescue. This drill really underscored how hard it is to successfully retrieve avalanche victims. Finding a signal, probing and digging – even in our V formation – is exhausting. The window for a successful rescue is just 10 minutes. Nearly 80% of buried victims survive if they are out in that time, but at 15 minutes, survival drops to 40%, and after 35 minutes, it’s less than 10%.

Backcountry skiing is as alarming as it is alluring, and there is so much to avalanche training that I haven’t mentioned here. The only way to really be ready is to take courses available through [Avalanche Canada](https://www.avalanche.ca), [Avalanche Quebec](https://avalanchequebec.ca/) and other accredited organizations, and then get out and practice your skills.

While I have my AST1 certification now, the learning never really stops. I plan to upgrade my avalanche skills with refresher and companion rescue courses as I go. In the meantime, you can find me tagging along with experienced backcountry riders on the weekend, gearing up for a hut trip, or practicing my #humblebrag with stories of sweet, sweet pow.



### 

*MEC is committed to supporting avalanche skills training, public awareness and good times outside. Special thanks to Mitch for his careful instruction and good humour on our AST1 course.*



### Related articles
- [Avalanche safety gear and training](/en/explore/avalanche-safety-gear-and-training)
- [How to choose backcountry skis](/en/explore/backcountry-skis)
- [What to pack for a day of backcountry skiing](/en/article/what-to-pack-for-a-day-of-backcountry-skiing)



After a lifetime of sticking to resort slopes, one experienced skier gets a hands-on lesson in the risk and reward of backcountry pow.

My first time backcountry skiing

*Helping people get active outdoors is what we’re all about. But living in a major city without access to a vehicle can make it challenging to get into wild spaces. So when we hear about projects that break down these barriers, like Ottawa’s [Sir John A. MacDonald Winter Trail](http://www.wintertrail.ca/) (SJAM), we’re all ears. Dave Adams championed and developed the trail, and continues to manage and maintain it. He shares an inside look at what it means to create a new public-transit-accessible winter recreation area in our nation’s capital.*

**How do you like to spend time outdoors?**

I like it to be easy to get outside. I don’t want it to be a big production or require a lot of planning or a long commute. And that’s why the SJAM Winter Trail is so great: it’s right next to a huge population base in Ottawa and it’s accessible by public transit.

**What activities can you do on the trail?**

The SJAM Winter Trail is an urban-based recreational winter pathway open to human-powered modes of transportation. We groom it for cross-country skis, snowshoes, fat bikes and pedestrians.



**The trail opened in winter 2016 as a test. Will it be open every winter?**

The 2016 Proof-of-Concept was a very successful test. I borrowed grooming equipment from my local ski club, brought it to town and prepared a trail along the Ottawa River on National Capital Commission park land. Something like this had never been done before, and the news spread like wildfire. People dropped what they were doing and rushed out to start skiing.

At that point, we knew there was no turning back and we’ve been going steady ever since. And, yes, the plan is to bring it back year after year. Introducing the SJAM Winter Trail has turned this area into a four-season recreational facility.

**What’s the most surprising or challenging thing about grooming a trail like the SJAM?**

Let’s start with “surprising.” I’ve been blown away by the degree of civility I’ve observed out on the trail. I’ve seen skiers, walkers, fat bikers and snowshoers happily sharing the path in harmony.

Raising the money to fund the trail was by far the biggest hurdle, but I expected that. Dealing with climate change has been the next challenge. Wildly fluctuating temperatures and inconsistent snow conditions make it extremely difficult to keep the SJAM Winter Trail in good and usable condition all winter long.



**How is the Dovercourt Recreation Centre involved in the trail?**

Dovercourt is critical to the success of the SJAM Winter Trail, from purchasing equipment and acquiring insurance to issuing charitable tax receipts.

In addition, as a well-known entity in Ottawa, Dovercourt gives the project credibility. Having Dovercourt and its board of directors standing behind me helps open doors. Without Dovercourt, the SJAM Winter Trail would only be an idea.

**Is there a lot of volunteer involvement in maintaining the trail?**

By nature, the SJAM Winter Trail is volunteer-run. We simply don’t have the money to pay people. Accountants, graphics artists, mechanics, social media and web specialists, lobbyists, editors, management consultants and groomers have all helped make this project possible.

**What inspires you to do this work?**

The personal stories from people who use the SJAM Winter Trail. People recovering from serious injuries have told me they use the trail to help themselves heal. Stay-at-home parents have said they’ve felt cornered because they don’t have the money or time to travel long distances to go skiing. I often hear people saying “I hadn’t picked up cross-country skis in 40 years, and then I discovered the SJAM Winter Trail. You have changed my life.”

On more than one occasion, a trail user has made me cry. I’m touched, and I draw my inspiration from these stories.



**Can you share a story from the trail?**

One day, while working out on the trail, I was approached by a woman with tears streaming down her face. She was a stranger, but to my surprise, she gave me a big hug. After regaining her composure, she explained that she had been seriously injured and lost her driver’s license after an accident, which radically changed her living circumstances. She felt confined to her home and mourned the loss of the lifestyle she was accustomed to. While she knew activity would help her recover from her injury, it was winter, and she had no idea where to go. With no solution in sight, she became depressed. And then she discovered the SJAM Winter Trail, only a few minutes’ walk from her apartment. She looked me in the eye and said that the trail had saved her life.

I never would have imagined that a recreational winter pathway could be so fundamental to people’s physical and mental health and well-being.



**When did you become an MEC member?**

I remember becoming a member of MEC when you first came out with that simple, well-built Cordura backpack. It was one of your signature products back when you were just two stores in Vancouver and Toronto. Yes, I’m dating myself.

**How cold does it get? How do you stay warm while you’re outside all day?**

Working in extremely cold conditions is part of the job. While grooming, -35°C with windchill in the dark is not uncommon. And I am perfectly comfortable and at ease in these conditions.

My plastic climbing boots, [down](/en/products/clothing/jackets/down-jackets/c/1022), [neck gaiter](/en/products/clothing/clothing-accessories/neck-gaiters-and-scarves/c/1001?f=CFfabricContent%3AMerino+wool%3ACFfabricContent%3ASynthetic%3ACFfabricContent%3AWool) and multiple layers are critical. [Merino wool](/en/products/clothing/c/981?f=CFfabricContent%3AMerino+wool) is excellent for wicking moisture, and cotton should be left at home for when you get back into a controlled environment.

**Do you have any tips for people who are new to outdoor winter activities?**

Keep an eye on garage sales and swap meets for secondhand skis or snowshoes, borrow gear from a friend, or rent equipment for your first time. Once you’re hooked, you can buy your own.

Since the SJAM Winter Trail is free to use and accessible via public transit, trying a new winter sport doesn’t take a lot of money or commitment.



### 

*MEC is proud to have provided $20,000 to support the grooming of the SJAM Winter Trail and to help Dave and his crew make this recreation area accessible year-round.*



*Photos courtesy of Dave Adams.*

### related articles
- [How to start snowshoeing](/en/explore/how-to-start-snowshoeing)
- [For the love of winter: teaching adaptive skiing](/en/article/for-the-love-of-winter-teaching-adaptive-skiing)
- [5 ways to get funded by MEC](/en/explore/outdoor-impact)



This snowshoe and cross-country ski trail is right in Ottawa. Even better: you can get to it on public transit.

The SJAM Winter Trail: Ottawa’s winter wonderland | MEC Blog

The SJAM Winter Trail: Ottawa’s winter wonderland

Setting goals for the new year?

If you’re looking for inspiration, you’re in the right place. From ski-traversing an entire mountain range to trying backpacking for the first time, MEC members embarked on some incredible adventures this year. Check out the goals they achieved with support from our expedition grants – and then get busy planning your own epic 2018 adventure.

## Team up to tackle an ambitious objective
“We created this traverse in the hopes of experiencing something so immense, so incredible, so epic that it would change our lives forever.” And epic it was.

The dynamic mother-daughter duo of Tania and Martina Halik successfully [ski-traversed the entire BC Coast Mountain range](/en/article/i-did-a-5-month-ski-traverse-with-my-mum) from Squamish to Skagway. Along the way, they faced whiteouts, frigid river crossings and “unrelenting, soul-crushing, gear-snapping cold” – and enjoyed some lighter moments.



## Set a record
Want to see your name in the record books? 2017 saw several members achieve this goal.

Fifteen-year-old [Naomi Prohaska](/en/article/record-setting-climb-naomi-prohaskas-mount-logan-summit) became the youngest person to summit Canada’s tallest mountain, the Yukon’s Mount Logan. At age 26, Liz Rose became the youngest Canadian to climb the Seven Summits.



## Chart new territory
As part of Expedition Ikivuq, a team of six paddlers explored northern Quebec’s Lestage River, which runs through Arctic tundra that has never been mapped or documented. Along the way, they endured harsh weather and gruelling portages, and were awed by the incredible landscapes and massive herds of caribou they encountered.



## Find new trails
When the local terrain got old, this group of mountain bikers set off for some new lines to ride… in [northern India](/en/article/mountain-biking-in-northern-india)! From trails in the Himalayas to living root bridges in the remote northeastern corner of the country, they laid fresh tread in areas that had never previously been ridden.



## Be the first to do something
Steve Tersmette and Shawn Emmett were the first people to traverse the Purcell Mountains entirely on foot. During their 24-day journey, they travelled 271km and lost/gained just over 21,000 vertical metres.



## Try something new
Be prepared, but don’t be scared. Leaving your comfort zone can be a life-changing experience – just ask first-time hiker and camper [Bruce Persaud](/en/article/surviving-the-fundy-footpath), who tackled New Brunswick’s rugged Fundy Footpath. Start with episode 1 of his 6-part journey below – these videos are a fun must-watch before you head out on a challenging hike:



Episode 1: Is He Ready? (CENSORED)

## What’s next?
In 2018, MEC is supporting more expeditions, both close to home and around the world. From big-wall climbs in Powell River, BC, and free ascents of Patagonia peaks, to epic canoe trips from Florida to Seattle, members and grantees are bringing the stoke and ticking off some major goals. Follow @MEC on [Instagram](https://www.instagram.com/mec/?hl=en) and [Facebook](https://www.facebook.com/mec/) to see updates from their trips.

Where will 2018 take you?

*MEC is proud to support these explorers and more through [expedition support grants](/en/explore/outdoor-impact). Check them out as you plan for your own 2018 adventures.*

*Top photo: Tania and Martina Halik*



Get stoked for your own adventures by checking out the epic trips MEC members took this year, supported by expedition grants.

Goal-setting inspiration for an adventurous 2018 | MEC Blog

Setting goals for 2018? Here’s some inspiration

Think back to the most fun you had as a kid. Chances are, whatever comes to mind, it probably wasn’t time spent glued to a screen. Turns out (unsurprisingly), cold creek water on our skin, awe at the distance of the stars, the taste of gooey, melty s’mores – all those outdoor childhood moments – shape who we are.

Early outdoor activity and play are inextricably linked to physical and cognitive development. Exploring new spaces gives us a sense of our place in the world, fires up our senses and helps us develop muscle strength, coordination, flexibility, balance, gross and fine motor skills, and self-confidence. We feel accomplishment at crossing a log, develop personal preferences in trying new activities, and build character when things don’t go our way. Over time, we build a relationship with nature and start to identify with our favourite activities; we become skiers, paddleboarders, campers, hikers, bikers, runners and so on.



*“I first learned about climbing from outdated copies of* Freedom of the Hills *and* Basic Rockcraft *that I’d discovered on my parents’ bookshelf. Naturally, I decided to practice my hip belay technique on my unsuspecting sister. My adventures eventually moved from the backyard to mountains around the world, but I’m thankful for my early exposure to the outdoors and for my parents who clearly thought it was more important to take a photo than to immediately get their kids down off the fence.” – MEC Ambassador [Nick Elson](https://www.youtube.com/watch?v=M0pWw7Qcfy0).*

## Where we’re at
Yet, the 2017 edition of the [Coleman Canada Outdoor Report](http://torontosun.com/2017/06/16/about-30-of-canadians-spend-less-than-5-minutes-outside-a-day/wcm/625dec97-7496-494e-bbac-9366d44c62b1) found that as adults, 29% of us spend less than half an hour outside each week – that’s less than 5 minutes per day. Meanwhile, data collected by Statista revealed we’re watching [17 hours of TV](https://www.statista.com/statistics/234311/weekly-time-spent-watching-tv-in-canada-by-age-group/) per week. It’s not that we don’t know it’s good for us; the Coleman study found 98% of Canadians agreed being outdoors improves our well-being and 95% agreed it reduces stress. If most of us are having such a tough time doing it, how can we change things so the next generation spends 17 hours outside each week and watches only a half hour of TV?

> Kids should be getting *at least* 60 minutes per day of vigorous activity, several hours of light activity, and no more than 2 hours of screen time.
>
The [Canadian 24-hour Movement Guidelines for Children and Youth](https://csepguidelines.ca/) recommends *at least* 60 minutes per day of moderate to vigorous aerobic activity, accompanied by several hours of light activity and muscle and bone strengthening activities incorporated 3 days per week. As for screen time? No more than 2 hours per day. Currently, only 15% of preschoolers and 24% of 5- to 17-year-olds meet the Canadian Sedentary Behavior Guidelines.

Participaction [similarly recommends](https://www.participaction.com/the-science/benefits-and-guidelines/early-years-0-to-4/) that preschoolers 1–4 years old get 180 minutes of physical activity of any intensity throughout the day, with kids aged 3 and 4 getting less than 1 hour of screen time per day and kids under 2 abstaining from screen time altogether.



*“My dad shared his passion for mountain sports with me as soon as I could walk rocky trails, slide on skis, and scramble up holds. Safety was important and he’d make it fun and funny, promising potato chips or jelly beans as he counted my turns (so I wouldn’t go straight downhill). Being active in the mountains is deeply-rooted as my happy place. Though I took that passion forward to become an Olympian and an X Games gold medallist, it was never about competing when I was a child, it was always about fun and taking on new challenges.” – MEC Ambassador [Roz Groenewoud](https://olympic.ca/team-canada/roz-groenewoud-2/)*



The guidelines make sense. As kids we have stores of energy and curiosity. I bet if we could ask our younger selves how they wanted to grow up, they might suggest something in line with Hackschooling prodigy Logan LaPlante’s approach to growing up. In his [2013 TED Talk](https://www.youtube.com/watch?v=h11u3vtcpaY), a 13-year-old Logan posited, “What if we based education on the study and practice of being happy and healthy? Because that’s what it is, a practice.” In short, we should make getting outside a habit and routine as early and consistently as we can, so we continue to prioritize it as adults.

## The rise of forest and nature school
Enter [Child and Nature Alliance of Canada](http://childnature.ca/) (CNAC). This national charitable organization (and MEC community partner) is dedicated to connecting Canadian kids with nature in a meaningful way. CNAC’s flagship program, Forest School Canada, is leading the child and youth nature education movement across Canada. To date, they’ve worked with over 300 educators who are now supporting child-directed and play-based learning initiatives in their own settings. The Ottawa Forest and Nature School (CNAC headquarters) sits on 900 acres of land ripe for exploring, learning and reintroducing risky play into kids’ lives.

[Risky play](https://www.bu.edu/childrens-center/files/2020/07/Risky-Play.pdf) is thrilling and exciting play where children engage with the probability of danger. From a child’s perspective, it can feel both scary and funny. Testing new swing designs, building bridges out of rocks, identifying bugs and fossils, taking note of the different animals in the area, growing leaves to feed caterpillars, drawing and writing about things found in the schoolyard, even climbing trees all help them thrive developmentally.



While the play may [seem arbitrary](http://childnature.ca/but-it-looks-like-theyre-just-playing/) to onlookers, kids who attend the Ottawa school gain ample benefits associated with risky play time, including improvements in test scores, positive social interactions, decreased ADD and ADHD symptoms, and decreased stress, among others.



Great Teaching: Petra Eperjesi, OCT

## Young outdoor leaders
Toronto-area [Trails Youth Initiatives](http://www.trails.ca/) has graduated year-long programming to help vulnerable youth from the Greater Toronto Area reap benefits similar to those of CNAC’s students. At their 143-acre natural environment facility, students attend one weekend per month during the school year and two weeks each summer over the course of four years, with the option to return for a fifth leadership year. Across kilometres of hiking trails, campsites and playing fields – not to mention three lakes – participants explore yoga and equine therapy, go on canoe trips, swim, snowshoe, hike, cross-country ski and camp.

Trails’ programs assist in building self-awareness, empathy, mindfulness, non-violent communication strategy and more; giving them the skills and confidence to become community leaders (of the 2015 graduates, 98% took on a service or leadership role following their time with Trails). MEC is proud to support this programming through grant funds and gear donations.



*“Car camping was the name of the game growing up in southern Ontario. Every summer, like so many Ontarians, my dad and mom would pack us up for 2 weeks of thrashing about. It was fun – really fun. My brother and I would be gone for hours off in the woods exploring. I’m so grateful for the long leash our parents gave us, because I think it was that freedom that taught me how to trust my gut in the wilderness, and feel comfortable decision-making on my own – skills that have become very useful in my career as an alpinist.” –MEC Ambassador [Sarah Hart](https://www.youtube.com/watch?v=QgnEUknjUjk&list=PLiGBs8TAKXgN5A4xc9tAmOtV1FPjaqbFM&index=10)*

## Recreational reconciliation
As the CEO of [Spirit North](http://www.spiritnorthxc.ca/), MEC Ambassador Beckie Scott works with Indigenous communities and local schools to break down racial and socio-economic barriers through cross-country skiing. Since its inception, Spirit North has grown from 4 participating communities to 32, reaching 6023 Indigenous children and youth every year. Participants learn basic skiing techniques, play games and develop skills that transfer back to the classroom and community.

The program is holistic in many respects; not only does it promote good mental health and nutrition while keeping kids inspired and active, but it also promotes cultural exchange and understanding through multi-community festival days, Powwow drumming and dance, as well as Métis jig activities. After participating in Spirit North programming, 90% of kids wanted to exercise more, 93% felt supported, and after just one day with Spirit North, 95% of students said, “I feel like I matter” – what’s better than that?



*“Spending winters outside on my skis, immersed in nature and loving the great outdoors were some of the most formative and enduring moments of my childhood. Those years spent gliding through the parks and trails of Vermilion, Alberta, led to both a professional career in skiing and sport, and a life-long love of winter and the outdoors.” – MEC Ambassador Beckie Scott*

##### Ready to get the little explorers in your life outside? Here are 5 simple ways to start:
1. Give them more freedom. Participaction breaks down the [statistical instances of common parental concerns](https://www.fatherly.com/parenting/how-to-get-your-kids-and-yourself-comfortable-with-risky-play#:~:text=Risky%20play%20helps%20kids%20develop,%2C%20and%20risk%2Dmanagement%20skills.&text=The%20job%20of%20a%20parent,to%20let%20them%20take%20risks.) to give you more peace of mind.
1. Connect with an organization such as CNAC to learn more about balancing and [managing risk](http://childnature.ca/when-adult-perceptions-of-risk-result-in-real-bans-on-childrens-play/) to create a good balance of fun and risky play.
1. Get into some further reading on raising a [wild child](https://booksnation.site/?book=0544705297), counteracting “nature-deficit disorder” and fearlessly bringing them to the great outdoors.
1. Make the outdoors part of story time, with classics like *A is for Adventure*.
1. Don’t forget to [make it fun](/en/products/kids/kids-activities/games/c/1225)!

*Top photo courtesy of CNAC.*

## Related articles
- [Why we go outdoors](/en/article/why-we-go-outdoors)
- [How to enjoy winter activities with kids](/en/explore/how-to-enjoy-winter-activities-with-kids)
- [IOU: 7 priceless gifts for kids](/en/article/iou-7-priceless-gifts-for-kids)



How much does outdoor activity really impacts your kiddos? With only 15% of preschoolers and 24% of 5- to 17-year-olds meeting healthy guidelines, turns out, a lot.

Science says: getting kids outdoors is a game changer | MEC Blog

Science says: getting kids outdoors is a game changer

MEC members are generous to the core – even when they’re shopping for themselves. When you buy a headlamp or a backcountry ski setup at MEC, you’re supporting community investment initiatives that conserve ecologically and recreationally important places to adventure and reduce the barriers Canadians face to leading active outdoor lifestyles.

This year, MEC members’ purchases contributed to hundreds of inspiring projects, including the highlights below:

## A hut for year-round adventures
With panoramic views of alpine lakes and spectacular peaks, the [5040 Peak West Ridge Hut](https://www.huts.accvi.ca/) will be an oasis for hikers, snowshoers and backcountry skiers. The first of its kind on Vancouver Island, the 12-person heated hut is being built and managed by the Alpine Club of Canada – Vancouver Island Section with help from an MEC community investment grant. The hut is planned to be ready in 2018; check out the ACC site for all the up-to-date info.



## Gear for epic expeditions
Helping people pioneer new routes, reach unexplored peaks and achieve their dreams is kind of our jam. MEC expedition grants support members tackling ambitious challenges. Whether you buy a kayak or an MEC Expedition Support Trucker Hat, your dollars support amazing adventures.

In 2017, MEC funded 22 epic expeditions. Some highlights? Expedition Ikivuq paddled an unexplored river through remote Northern Quebec. Martina Halik and her mother Tania embarked on an incredible [five-month ski traverse](/en/article/i-did-a-5-month-ski-traverse-with-my-mum) of BC’s Coast Mountains. Naomi Prohaska became the [youngest person to summit](/en/article/record-setting-climb-naomi-prohaskas-mount-logan-summit) Canada’s tallest mountain.



## A chance to sleep under the stars
Camping is a rite of passage and beloved pastime for many Canadians. In addition to supporting individual pursuits, MEC is proud to support organizations that teach the basics and offer opportunities to those who might otherwise find it difficult to get outdoors overnight.

Park Canada’s [Learn to Camp program](https://www.pc.gc.ca/en/serapprocher-connect/ltc-dlc/ltc-dlc08) hosts nationwide workshops that introduce outdoor skills in a welcoming, supportive environment. MEC donates gear and provides staff to teach everything from how to set up a tent, to how to cook over a campfire, to how to paddle a SUP. Participants leave with the skills to try camping on their own and create lasting memories with family and friends.



## New trails to explore
With the help of community groups across the country, Canada’s trail network is always expanding. New trails create new opportunities to explore and connect with our surroundings, and MEC supports these local initiatives that get people outdoors and active.

The [Great Divide Trail Association](http://www.greatdividetrail.com) is a group of mainly volunteers who’ve taken on the task of developing and maintaining a 1125-km trail along the Continental Divide between BC and Alberta. Over many summers, MEC has provided this dedicated group with the supplies they need to build and restore this rugged, remote wilderness trail.

In Quebec, Vallée Bras-du-Nord’s En marche project helps young adults (16–30 years old) struggling with issues that affect their ability to work or engage with society. Under the guidance of professional mentors, they work in forestry and trail development for six months, challenging themselves and pushing their limits. Through funding, gear donations and staff expertise, MEC is excited to support this crucial connection between outdoor activities and life skills.



## Bike rides for everyone
There’s nothing like the feeling of freedom you get when you jump on a bike, whether you’re commuting to work, hitting the trails or bikepacking into the mountains. To let their residents experience that same sensation, Victoria’s Beckley Farm Lodge residential care facility received funds to buy a trishaw. Powered by volunteers from the local chapter of [Cycling Without Age](http://cyclingwithoutage.org/), this modified bike allows elderly people and those with disabilities to get out and feel the wind in their hair.



These are just a few of the many of environmental- and outdoor recreation-focused non-profit organizations that MEC has supported through funding and gear donations. Thank you for helping strengthen our communities and conserve the wild places that sustain us, both during the holidays and all year round.

*Top photo: 5040 Peak West Ridge Hut.*

## Related articles
- [5 ways to get funded by MEC](/en/explore/outdoor-impact)
- [Why being active outdoors matters more than ever](/en/article/why-being-active-outdoors-matters-more-than-ever)
- [Surviving the Fundy Footpath: a video story](/en/article/surviving-the-fundy-footpath)



Every MEC purchase helps fund community projects, expeditions and conservation. Here are some of this year’s recipients, thanks to your support.

MEC Blog