As a street athlete and runner, I’m always looking for ways to challenge myself. That’s part of the beauty of running. No matter what level you’re at, you can always find ways to push yourself without being an Olympian or competing at an international level. Whether pursuing races of longer distances or working on increasing your overall pace per kilometre, the sport always presents a way for you to improve .This summer one of my goals has been to get off road and join the trail running movement.  Inspired by the influx of amazing photos I’ve seen on social media as of late, I jumped into my very first trail run about a month ago and got injured. Like most, I naturally underestimated how different it is from road running. However, after having more than a handful of trail runs under my belt, I have started to understand it’s appeal and added benefits.

First and foremost, the varying terrain combined with numerous obstacles create more muscle engagement than running on the street and specifically stabilizes muscles in the foot and the ankle. Whereas, road running’s one directional movement leaves stabilized muscles underworked. Trail surfaces are also typically softer than concrete or pavement, therefore there is far less impact to your legs allowing you to avoid injury due to overuse and impact. And one of my favourite benefits, it’s pretty much hill training in disguise. No matter what trail you run, there is a good chance that there will be some inclines. They may not be long, like a paved road might be, but they will typically vary in steepness, which will constantly challenge your legs and lungs.

The burning question for most runners when they decide to try out trail running is whether or not the focus should be on perceived effort and overall course time, rather than pace time when doing a training run or race. According to Tim Lytle, from MEC (Mountain Equipment Co-Op in Toronto, overall course time and perceived effort should most definitely be the focus over pace time when hitting the trails, as they typically have more technical elements and ups and downs. I had a chance to chat with Lytle for a few moments and pick his brain on running essentials and safety tips for those new to trail running such as myself. According to Tim, “Footwear is the most important thing. I’d encourage a new trail runner to try on a variety of shoes and get to know what brands and models work for them. They also need to ask themselves where they will be wearing their shoes. The tread on the soles of trail running shoes can be very different from shoe to shoe. Some have an aggressive tread that would make running on pavement awkward, while others can be used on both road and trail. In the city you’re generally running on mixed surfaces so an aggressive tread won’t work.  As for clothing, go as simple as possible. I may carry a few gel packs so I like shorts with a zip-up pocket. If you want to get into longer runs like our MEC Ambassador, ultra marathoner and trail runner Luis Villgrain, you’d probably want a running vest or hydration water pack. In the summer, I like to wear a top that’s light and breathable like the MEC T1 Short‑Sleeved Crew and during colder seasons I’ll throw on a shell. The fabric on the MEC T1 breathes and is amazing at wicking away moisture from the body, a perfect combo.

Tim also shared three useful tips for new trail runners to incorporate for safety and injury prevention; 1) Ensure you have the right footwear for the terrain you’re running and don’t hesitate to walk sections of the trail that are more technical 2) Pay attention to weather and be prepared because even yesterday’s weather can impact the trail today, so pay attention and 3) f you’re worried about running alone in more remote locations, ask a friend to join you. Otherwise pick times of the day when the trail is busy in case you run into any challenges.

Photography by Nathalia Allen www.amillionminds.ca

Where should trail enthusiasts head for the best runs? I have really been enjoying discovering some trails out east in Durham Region, typically Seaton Trails and Evergreen Brickworks area has provided some #BeenTrail run vibes as well. What’s Tim’s take on the best trails to hit up? “I really enjoy running the Lower Don River Trail starting from where Taylor Creek intersects with the Don River and ending at Flemingdon Park. The east Don Valley towards Flemington Park isn’t busy and is closer to a wild trail setting compared to a lot of the manicured paths you’ll find in the city. I also run the Beltline Trail that begins near Evergreen Brick Works. I’ll be taking a group of runners from MEC Outdoor Nation through this trail on Saturday and look forward to seeing all the work that’s been done on the trail this year, it’s looking great.”

SoSasha x MEC Trail Running Giveaway

Whether it’s your first trail run or you’re a trail running veteran, your experience is all the more better with dialled-in equipment. On my runs I like to wear clothes that look great but are also functional. Apparel with light, breathable fabric that also wicks away sweat from the skin, is key to staying dry on long runs. I love MEC’s Vitality Sleeves Tank and Agility 2 Shorts. The top is ultra light with flat seams for maximum comfortability with the ability to add a layer if you need and the shorts has storage – a back zippered pocket, plus two small drop-in pockets at the waist. Morning runs wouldn’t be complete without a supportive bra and long sleeve base layer that you can throw on to keep you warm. MEC’s Mission Possible Long Sleeve is brilliant. It has clever thumb holes to ensure your sleeves don’t ride up, reflective piping on the front and back for visibility and pockets located on the left bicep to hold keys and other personal items. Last but not least and probably the most important is trail shoes. The Nike Zoom Wildhorse GTX Trail Runners have a seam sealed GORE-TEX upper to keep water out but has a synthetic mesh that still allows your feet to breathe, reflective elements making them visible in low light, and specially designed rugged outer soles with Nike’s signature waffle tread for traction on varying surfaces.

Thanks to the amazing team at MEC, I am giving away this entire look to one lucky follower. Entering is simple. You must be following both me and MEC on Twitter and tweet the following, “@SashaExeter I want to take my trail running to the next level with @MEC! #SoSashaxMEC” for a chance to win. For an extra entry, you can leave a comment on this running lay down on my Instagram sharing your favourite trail to run. Contest begins Monday June 29th and ends Wednesday July 1st at midnight EST. The winner will be announced on Thursday at noon via Twitter. *Contest is open to Canadian residents only. Good luck!

MEC Outdoor Nation

On June 27th and 28th, MEC Outdoor Nation takes over Toronto. turning Evergreen Bricks into the coolest overnight adult campout where camp goers get to take in live music, outdoor activities, trail runs and campfires. The weekend’s festivities will all be about celebrating a shared love for being outside, while dreaming up projects that can help other young people experience the outdoors in brand new ways. MEC, Canada’s fave outdoor collaborator is making this all happen with Outdoor Nation, which is fully funded through their commitment 1% for the planet. What can you expect? Paddle boarding, live music, yoga, hands on workshops, and awesome speakers, its a weekend outdoor lovers won’t want to miss. For more information on MEC’s Outdoor Nation in Toronto click here. Stay up to date on MEC Outdoor Nation updates by following them on Twitter and Instagram.