Course QuébecEditorial guides and articles for runners in Québec — training, gear, nutrition, race preparation, and stories about our sport.
The complete guide to running outdoors through the Québec winter: layering, traction devices, visibility, extreme cold and safety.
How to structure your marathon build over 16 to 20 weeks: training phases, long runs, taper, nutrition and adapting to Québec's climate.
Stride, pronation, drop, cushioning, road or trail: the complete guide to choosing the right pair of running shoes and avoiding injury.
What to eat before, during and after a run: carbs, hydration, gels, recovery and carb loading explained simply for runners.
Shin splints, runner's knee, plantar fasciitis: understand the most common running injuries and the habits that prevent them.
It's never too late to take up running. Benefits, precautions, strength training and a progressive plan to start running after 40.
Mont-Royal, the Lachine Canal, Parc Jean-Drapeau: the best places to run in Montréal, with distances, surfaces and tips for every level.
A ready-to-use 12-week training plan for a successful half marathon: types of runs, target paces, taper and race-day nutrition.
Min/km or km/h, splits, negative splits, the Riegel formula: the guide to calculating, understanding and managing your pace at every distance.
No miracle promises: how running really contributes to weight loss, the role of diet and realistic expectations.
Why running in a group changes everything: the benefits of running clubs, the types of clubs and how to find one in your region of Québec.
Aiming for a half marathon under 2 hours: the exact pace to hold (about 5:40/km), split times, specific training and race strategy.
How to set and hold your target pace over 10 km: the math, a realistic estimate, pace-time chart, split times and an even-pacing race strategy.
Clear charts linking pace in min/km to finish time over 5K, 10K, half marathon and marathon, with km/h conversion to set your goals.
A complete week-by-week marathon plan over 20 weeks: four blocks, progressive volume, long runs and taper — ideal for a first marathon.
16 to 24 weeks if you already run, longer if you're a beginner: how much time to set aside to prepare calmly for your first marathon.
Nailing the last two weeks before a marathon: cutting volume, carb loading, sleep, heavy legs and classic taper mistakes.
Summer training for a fall marathon in Québec: handling heat and humidity, hydration, acclimatization and summer long runs.
An 8-week run-walk plan, session by session, to take a complete beginner to running 5 km non-stop, injury-free.
The run-walk method: why it works, the ratios for your level and how to use it even over long distances.
Starting too fast, adding volume too quickly, skipping the warm-up: the most common beginner running mistakes and how to avoid them.
A complete warm-up routine before you run: easy start, dynamic movements, strides and adapting to cold Québec weather.
Recover well to improve: post-run nutrition, sleep, active recovery, managing sore muscles and why rest days matter.
Winter running shoes, microspikes, chains or studs: how to keep your traction on snow and ice in Québec, with fit, care and budget.
The 10-degree rule, layering and a complete chart from +15 to -25 °C to dress right and run comfortably all year round.
Adapt your stride, pace and gear to run safely on snow and ice, pick the right surfaces and know when to stay indoors.
Terrain, elevation gain, shoes, pace, gear: everything that sets trail running apart from road running, and why Québec is an ideal playground.
Where to start, what technique, what gear, how to stay safe: the guide to getting into trail running in Québec without getting discouraged.
Shoes, hydration, layers, safety and poles: the essential gear to start trail running, in order of priority and on a realistic budget.
Power hiking on climbs, confident descending, protecting your quads and knees: the technique for tackling elevation on the trail without getting hurt.
Choosing your race, training on the right terrain, handling elevation and gear: everything you need to succeed and enjoy your first trail race in Québec.
Flat or scenic, urban or nature, season, region, services: the criteria for choosing the Québec half marathon that suits you.
The Plains of Abraham, Promenade Samuel-De Champlain, green corridors, Vieux-Québec and Mont Bélair: the best places to run in the Québec City area.
Gatineau Park, riverside trails and city parks: the best routes for running in Gatineau and the Outaouais, with distances and tips.
Strava to track your runs, CourseQuébec to find races, routes and local info: an honest comparison and why the two complement each other.
Mont-Bellevue, Lac des Nations, the Magog River and Mont Orford: the best places to run in Sherbrooke and Estrie, with distances and tips.
Rivière des Mille Îles, Centre de la nature, Bois Papineau and the riverbanks: the best routes for running in Laval, from beginner to seasoned runner.
The riverfront, Île Saint-Quentin, green corridors and La Mauricie National Park: where to run in Trois-Rivières and Mauricie, with distances and tips.
The Saguenay riverfront, Parc de la Rivière-du-Moulin, the fjord and the Véloroute des Bleuets: the most beautiful running routes in Saguenay–Lac-Saint-Jean.
Mont-Tremblant, Val-David, Oka, Mont Kaaikop: the best trail running in the Laurentides, from flowing paths to technical mountain terrain.
Grands-Jardins, Hautes-Gorges, Acropole des Draveurs, Sentier des Caps: Charlevoix's spectacular trail running, between mountains and fjord.
Mont-Orford, Mégantic, Sutton, Gorge de Coaticook: the most beautiful trails in Estrie and the Eastern Townships, with tips for every level.
Mont-Royal, Mont Saint-Hilaire, Oka, Rigaud: the best trails within easy reach of Montréal, for an escape without going far.
Platforms, online steps, costs, rules, bib pickup: the complete guide to registering for a running race in Québec, stress-free.
Benefits, 1 km kids' races, running strollers, motivation and safety: how to get the whole family running in Québec.
Portrait of Terry Fox: his youth, his cancer, the amputation at 18, the Marathon of Hope (5,373 km in 143 days), his death at 22, and the legacy of over one billion dollars for cancer research.
Flat or hilly, urban or nature, size, season, goal: the criteria for choosing the Québec marathon that suits you.
Heart, weight, bones, mood, brain, longevity: an honest look at the benefits of running for physical and mental health.
Complete 5K guide for Québec: 8-week beginner training plan, gear, race strategy, best Québec 5Ks and FAQ.
Complete 10K guide for Québec: 10-week training plan, gear, race strategy, best Québec 10Ks, time tables and FAQ.
Complete guide to themed races in Québec: color runs, costumed, OCR (Spartan, Tough Mudder), oenological, glow, charity. Annual calendar and tips.
Everything about duathlon (run-bike-run) in Québec: official formats (Sprint, Standard), gear, training plan, transitions, calendar, FAQ.
Everything about obstacle racing in Québec: Spartan Race, Tough Mudder, Run Wild Adventures, obstacle types, training plan, gear, FAQ.
Complete snowshoe running guide for Québec: gear, technique, training plan, 2026 race calendar (Pentathlon des Neiges, Coupe Québec), winter safety.
Everything about the half marathon (21.1K) in Québec: best events, training plan, gear, race strategy, nutrition, FAQ.
2026 Montréal Marathon: full 42K course, half marathon (21K), 10K, 5K, 1K, dates, registration, gear, race strategy and training plan.
A comparative guide to beginner-friendly Québec ultramarathons — Harricana, Bromont Ultra, QMT, Notos and UTFS.
Complete guide to the Ultra-Trail Harricana du Canada: distances 28K to 125K, Charlevoix terrain, mandatory gear, training plan, nutrition.
Comparative beginner guide: 5K, 10K, half marathon, marathon or trail? Choose your distance and event among 280+ Québec races in 2026.
