Welcome to Train for the Trails, MEC’s four-week program designed to help runners of all levels build the skills, knowledge and confidence to take their running to the trails.
Each week, we’ll tackle a different part of the journey, providing helpful tips from de-coding trail running lingo and what gear to pack for the trailhead, to training efforts for ultra-distances and tips for race day.
The program is divided into 4 themes, one per week of training, to help you hone in on each aspect of your running progress, so you can hit the trails with confidence.
- Week 1: Build your base
- Week 2: Get set with the right gear
- Week 3: Fuel and hydration strategies
- Week 4: Get race day ready
We worked with trail running coach Jeremy Rolle (Coach Jer) and Registered Sports Dietitian Carol-Ann Rolle to design a training guide for 3 different distances. They’ve planned out daily running efforts, proven fueling tips and recovery days for each plan to help Canadian runners hit their goal distances feeling healthy and strong.
Week 1 is all about starting with a strong foundation.
That means building gradually, staying consistent and having gear you feel comfortable and confident running in.
"The biggest predictor of a good day out isn't talent. It's preparation." - Coach Jer
The right shoes are one part of building a strong foundation. Your shoes are the foundation of every run, but finding the right pair isn’t one-size-fits-all. From terrain and traction to cushioning and foot shape, there’s a lot to consider when choosing what works for you.
Salomon ambassador and MEC Member, Sarah Korpach, gives us the rundown on trail footwear:
Ultimately, your shoes are the piece of gear that connects you to the trail, making the right pair essential for comfort, confidence and reducing the risk of injury. Especially during long days on challenging terrain.
Look for a shoe that matches where you run and how you like to run. Consider the terrain you'll be on, how much cushioning you prefer, how stable the shoe feels and whether you need extra protection for rocky or technical trails.
Keep in mind, there's no single "best" trail shoe. A shoe that feels amazing to one runner might feel completely wrong for another. For your first pair, prioritize comfort, fit and confidence over having the latest technology.
Top tips for finding a great trail running shoe:
- Comfort: You want to forget you're wearing the shoes once you start running.
- Traction: Choose your grip and lugs depending on whether you're running on gravel, dirt, rock, mud or wet trails.
- Cushioning: More cushioning can be helpful for longer efforts, but isn't automatically better, some runners opt for less cushioning and better ground-feel underfoot.
- Stability: A stable platform can help you feel more confident on uneven terrain and help avoid common injuries like a rolled ankle.
- Fit: Your toes should have enough room to splay, especially on longer runs and descents. If your shoe is too small, say goodbye to your toenails.
“The best trail shoe isn’t the one with the most features. It’s the one you want to put on and go running in.” - Coach Jer
Up next: Get the right gear
Once you’ve started building your running base, it’s time to think about what you’ll bring with you as your runs get longer. In Week 2, we’re breaking down running vests and belts, carrying water and fuel, and the gear you need for longer days on the trail.
