5 Technique Tips

• Lift ‘em up — to avoid tripping, practice lifting your feet higher than you would on a treadmill or pavement.

• Variety is key — vary your runs by alternating longer, flatter trails with shorter, technical trails.

• Gear up for longer runs: if heading out on multi-hour runs, bring water, fuel (gels), a map, headlamp, first aid supplies and a little bit of cash (bus or taxi fare).

• Don’t hunch over when climbing hills — it restricts your breathing and limits your field of view.

• Know when to walk — even experienced trail runners know when a section is too technical to run through. Repeat after me: walking is OK.

Wildlife 101

What should you do if you encounter wildlife?

Bears: 1. Don’t run, this may provoke chase. 2. Don’t challenge it with eye contact. 3. Speak to the bear in a low, calm voice. 4. Back away slowly, giving the bear a clear avenue of escape. 5. If the bear is vocal and active, it is most likely defensive and is “asking” you to leave — oblige.

Wolves/Coyotes: 1. Stand tall and use a stick or other item(s) to appear larger. 2. Yell or speak loudly at the animal(s). 3. Throw rocks or sticks if it approaches. 4. If with running partners, stick closely together and form a “pack” of your own; move in unison to tell the canines they are not welcome. 5. Back away, but do not run, giving the animal(s) a clear avenue of escape.

Cougars: As above, except ensure you maintain eye contact — at times even baring your teeth — as your intent is to intimidate the cat and make yourself more trouble than you’re worth.

For All: Bear spray, when used properly and within its five-metre range, has been proven 98 per cent effective at warding off bears, cats and canines. Consider carrying some with you in backcountry environments.

1. Minimalist running

At first glance, running is a minimalist activity. No gym membership is required, it’s often a solo sport, and limited equipment needed—just strap on a pair of shoes and you’re off. However, the modern running shoe evolved from the supportless, golfshoe-like runners of the 1960s to the clunky, stability-controlled shoes of the mid-80s, which were anything but minimalist. Today, we see the once taboo trend of barefoot running becoming increasingly popular, and have begun to witness a sort of running shoe de-evolution.

While visiting my local running store to pick out a new pair of kicks, I was surprised to see the walls lined with what were referred to as “minimalist shoes.” I mean, I’ve seen quite a few of my friends sporting Vibram’s FiveFingers over the past few years, but now it seemed that every major shoe manufacturer was pushing these ultra-lightweight, seemingly supportless running shoes.

Minimalist running incorporates many aspects of barefoot running, in part made popular by Christopher McDougall’s book Born to Run. Minimalist running is said to strengthen a runner’s natural stride and decrease their risk of running-related injury, while also negating the blatant downfalls of running shoeless, such as pain and sole injury from nature’s harsh elements.

2. Standup paddleboarding

Looking for a new way to work out your core? Check out the growing sport of stand up paddleboarding.

With its roots engrained in Hawaiian surf culture, stand up paddleboarding has been making waves throughout North America as a great workout as you explore the lakes and rivers of our great countryside.

Stand up paddleboarding is a fairly easy sport to pick-up, as long as you have the equipment you need. Within an hour of stepping onto a board, most people gain a sense of confidence that will have them paddling the waterways with a totally new point of view. By standing atop the board, paddleboarders have a unique vantage point, able to gaze straight down into the water and also get up close and personal with riverbanks.

As an added bonus for the ladies, stand up paddleboarding tends to be easier for women to pick up, since they generally have a lower centre of gravity. This increases their stability on the board and makes them better paddleboarders, on average, than their male counterparts.

When you’re ready to take your stand up paddleboarding to the next level, and put your agility and balance to the test, you can also try navigating some rapids.

Fore more about stand up paddleboarding and how to get started, check out this step-by-step guide for first-timers.

3. Paleo fitness

Over the past few years, I have seen more and more of my friends gravitate toward crossfit as a way to maintain and increase their fitness. I have to admit, the difference I’ve seen in these people has been amazing. However, there is always one thing that holds me back from joining a crossfit gym, and that’s the very idea of working out indoors. I have always been more apt to head out for a run around the trails than hop on a treadmill, or more likely to trek up mountains than hit the stairmaster.

Enter paleo fitness. An emerging fitness trend in many communities, Paleo fitness incorporates as much of our natural world into fitness routines as our imaginations can create, so there’s no burden of a gym membership. It combines the full body, dynamic workout of crossfit with the natural elements of the outdoors. Instead of pull-ups, there are tree climbs, instead of medicine balls, there are log lifts; agility can be mastered by dodging natural obstacles in one’s path and a cardio workout involves a jaunt on the trail rather than a visit with the elliptical.

Interested in meeting others for a paleo fitness workout? Check out this website to find paleo fitness meetup groups.

4. Adventure races

A few years back, I was invited to participate in my very first adventure race, appropriately dubbed the Mud Run. The concept was foreign to me: A 5km run incorporating river crossings, incredibly steep ascents, hay-bale leaping, tire dodging and, of course, a trudge through an impressive pit of mud. Over the past year I have had friends participate in adventure races of all sorts. From the Warrior Dash to Storm the Trent, it seems that there is no lack of events to try if adding a little adventure to your life is on your to do list.

How do you define an adventure race? Adventure races fall into several different categories, from footraces incorporating (seemingly impossible) obstacles to combination sport events (Storm the Trent includes hiking, mountain biking and paddling) to multi-day expedition events. The races typically involve some sort of endurance discipline (running, orienteering, mountain biking, paddling, climbing), but add a more extreme environment. But don’t let that intimidate you! Most races have various distances and difficulties for everyone from beginners to seasoned experts.

5. Slacklining

If you’ve had the opportunity to catch any of the many adventure film festivals moving across the continent over the past couple of years, chances are you’ve had your eyes opened to the core and balance workout of the century—slacklining.

Using nylon webbing tensioned between two trees, slacklining pushes one’s limits in balance and strength. The dynamic characteristics of a slackline make the sport much different from tightrope walking. With slacklining, the webbing stretches and bounces with movement, adding a trampoline-like feel as you travel its length.

Slacklining is becoming more and more popular in the outdoor-adventure community, particularly as an added core workout option for climbers. It‘s not just for adrenaline junkies either. Slacklining kits are available for purchase at outdoor outfitters including Mountain Equipment Co-op.

Although you’ll want some friends to spot for you as you get the feel for slacklining, with a bit of practice, you’ll be on to showing off some impressive tricks and stunts in no time. (Hey, we can dream, right?)

6. Riverboarding

Known more commonly as sledging in New Zealand where it first originated, riverboarding is becoming more and more popular among whitewater enthusiasts and river outfitters throughout North America.

The sport shares similarities to body boarding and boogie boarding, but instead of riding the waves of the ocean, you navigate through whitewater rivers. But don’t think that the river is going to do all the work for you! Riverboarding will provide you with quite a workout as you steer yourself through the rushing water.

Interested in giving this high-adrenaline workout a try? For more information, see outfitters like the Canadian Rockies Adventure Centre and Esprit.

Plank
Keep your abs contracted and your back flat • hold for 60 seconds (or as long as you can) • make it harder: spread your legs, or stack one foot on top of the other

Side plank
Balance on your forearm and the side of your foot • try to hold for 45 seconds, then repeat on the other side • make it harder: fully extend your balancing arm with your palm on the ground

Push-up
Keep your hands underneath your shoulders and look ahead slightly • do each up-and-down motion in two slow, controlled steps • repeat until exhaustion

Back extension
Bring your arms out to form a ‘T’ when you raise your upper body • hold for two seconds, then lower • repeat 10-15 times, but stop if you experience back pain

Double leg lift
Raise your legs to about 45 degrees and lower slowly • keep your lower back pressed against the ground • repeat 10-15 times, but again, stop if you experience back pain

This free app is one of the most popular running apps out there—and there’s a lot out there. This feature-rich app will track your runs, jogs, and even cycling if you feel like switching it up. The tracking feature includes distance, speed and calories burned, and it even archives this information, so you can gauge your level of improvement over time. If you’re doing well, you can also share your results on Facebook with friends.

ICE: In Case of Emergency ($3.99)

Where’s your favourite place to run? Whether you like to hit the city streets or more hardcore backcountry trails, running can come with its share of risks. If you sprain an ankle, get clipped by someone else along the way, or experience any other worst-case scenario, this app can help. It keeps your emergency contacts stored and allows first responders to access your full medical history.

Easy 5K with Jeff Galloway ($3.99)

Olympian Jeff Galloway, who competed in the 1972 Olympics and has been coaching runners for more than 30 years, backs this app. Not bad for less than 5 bucks! Great for both beginners and more advanced runners, his seven-week program will whip you into shape in no time. As an added bonus, the app’s beat-sync technology will match your music’s tempo to your pace, so nothing will slow you down.

Zombies, Run! ($7.99)

This one is such a fun concept, we couldn’t resist including it on the list. Plus, what could make you run faster than being chased by brain-starved zombies? As you sprint away from the imaginary threat, this GPS-enabled app will track your progress and instruct you accordingly. Speeding up won’t only help you get in shape, it will also put more distance between you and the sound of scuffing feet.

Race Finder ($0.99)

This app is perfect for those who have moved beyond beating their personal bests. Whether you’re looking for a 5K race, 10K race or a full-blown marathon, this app will find it for you. Open it, and its GPS technology will locate any race happening in your area. So, what are you waiting for?

The cost and benefits of SUP
Though you can take an introductory course to SUP for less than $80 at locations such as Stand Up Paddle Vancouver and Toronto’s Harbourfront Canoe & Kayak Centre, to get started on your own, “You’re looking at about $1500 as a starting cost,” says O’Brien. The initial cost of getting into SUP may seem high, but it doesn’t take long for the sport to show its value. SUP is simultaneously Zen and stimulating. Not only does it give you a unique vantage point out on the water, “It’s a great full-body workout,” O’Brien says, “especially for your core.” Problem is, you won’t benefit without the proper technique. Instead, “You can end up moving all of your body weight, plus all of the board’s weight with just your arms. That’s a lot, and you could end up injuring yourself,” he says. If you want to get into SUP, and do it right, here’s everything you need to know to get started:

What you’ll need
-A regulation PFD.
-A signaling device (e.g., a whistle).
-A paddle (approximately 10 inches taller than you, give or take a few inches depending on your comfort level).
-A leash.
-A board (between 10 to 12 feet long, depending on your size, and approximately 4 to 5 inches thick).
-A wetsuit and water shoes (optional).
-A long-range flashlight (if you plan to paddle at night).

Getting started
Pick a low-wind day, since it will be easier to work on your balance in calm waters. Before you begin, don’t just throw your board in off the beach without a care. The board’s fin(s) tend to be fairly long, so you want to be careful not to damage them when you’re getting in the water. Wreck a fin, and you’ll be going nowhere but in circles. Once you’re out into water about 4 feet deep, climb onto the back of your board on your stomach, as you would on a surf board. From there, pull yourself up onto your knees. It’s a good idea to do some paddling on your knees, so you can get a sense of how the board moves. Starting on your knees will also give you an idea of how far back you can move on your board without wiping out. Moving back on the board helps you turn easier; it’s an important part of a pivot turn, which is a slightly more advanced move.

Standing
To stand up, start with your paddle laying flat across the front of your board. Lightly place your fingers on it to hold it in place, but be sure to keep your palms on the board for balance. Kneeling at the centre of the board, step up one foot at a time, moving into a squatting position and then extending your legs until you’re standing with your knees bent and your back straight. Your feet should be placed at the same spot your knees were, shoulder-width apart. If your board has a handle on the front side for carrying, it’s usually a good indication of the centre of the board, says O’Brien, “That’s your home base.”

Paddling
With one hand gripping the top of the paddle handle and the other on the shaft (as you would with a canoe paddle) your hands should be about two feet apart. When you hold your paddle above your head with your arms bent, they should be at a 90-degree angle. When paddling, try to keep a somewhat loose grip on your paddle, it will help you focus your energy elsewhere, so you’re not putting all the strain on your arms. Try these two basic strokes to start:

The forward stroke: Put your paddle in the water along one side of the board, about 2 to 3 feet in front of you. Do so by twisting your upper body toward the side you’re paddling on to ensure you’re using your whole body. You also want to make sure you’re fully extending your top arm. One of the most common beginner mistakes O’Brien sees is what he’s dubbed “T-Rex paddling,” in which people hold their paddles too close to their chest. Try to pull your paddle out of the water just as it passes by your ankles. It may feel more natural to follow all the way through, but it’s good to get in the habit of this, because if you plan on travelling long distances, following through can be another big energy-waster. Switch sides when necessary to correct your course.

The sweep stroke: Twist your torso about 90 degrees, moving your paddle to the back side of the board. While keeping your lower arm as straight as possible, untwist your torso. Pull your paddle in an arc-shape or half-circle along the side of your board, pulling your paddle out of the water a foot or so before it reaches the board’s nose. To turn with more ease, move away from the centre of the board. However, if you’re hoping to maintain a bit more stability, bring just one foot back and assume a surfer’s position. This stroke can be done on either side of the board, and in the reverse direction.

Bracing
“What’s the natural thing to do when you’re about to fall?” asks O’Brien. Usually, it’s to throw your hands in the air or completely stiffen up, but there are better ways to stay on your board. If conditions are cold and you’re determined to stay dry, try bracing yourself by putting your paddle in the water at a 45-degree angle. You can steady yourself by either moving your blade back and forth across the water’s surface and applying moderate pressure, or merely exercising a static brace, which means pushing down on the paddle shaft with your lower hand to use it as an extra point of contact. And while both of these tactics work well if you’re feeling a little wobbly, one of the great things about stand up paddleboarding is just how easy it is to get going again after you’ve fallen off!

• Choose foods that are durable enough to withstand a day of being bumped and squished in your pack.
• Keep weight in mind. The longer you will be carrying a pack, the lighter you’ll want it to be.
• Bring small packets of condiments like ketchup, salt, pepper, jam, and peanut butter to add some flavour to your food.
• Always remember the Pack it in, Pack it out rule: Bring any garbage you take along back with you. This includes fruit peels and pits.
• If you need to conserve space or lighten your pack, bring dried foods instead of fresh ones.
• Don’t forget water! You’ll probably be working hard and—let’s face it—sweating, so you’ll need to drink more water than usual to avoid dehydration. Janet Hughes, a certified Personal Training Specialist, suggests a minimum of 2 litres for a day of hiking.
• Need snack ideas? Check out our top three.