15 chapters to start, progress or perform — from urban 5K to mountain ultra-trail. Written for the realities of running in Québec: winter, terrain, climate, races.
Introduction
Why Québec is an exceptional destination for runners: trails, parks, races and an active community across the province.
Getting started
Everything to start running well: benefits, choosing shoes, Québec layering, accessories, mistakes to avoid and first goal.
6-week program
Progressive walk-run training plan over 6 weeks to go from zero to 30 minutes of continuous running, injury-free.
Types of running
Road, trail, ultra-trail, track, cross-country: understand the types of running to choose the one that suits you.
Best places
The best running spots in Québec by region: Montréal, Québec City, Laurentians, Charlevoix, Eastern Townships, Saguenay and their iconic trails.
Major races
Must-attend running events in Québec: Ultra-Trail Harricana, Montréal Marathon, Bromont Ultra, QMT and more.
Nutrition
What to eat and drink before, during and after running. Nutrition strategies for 5K, marathon and ultra-trail.
Injuries
Plantar fasciitis, ITB, periostitis, Achilles tendinitis: causes, prevention and when to see a physio.
Winter running
How to run well in winter in Québec: layers, crampons, wind and ice management, tips by temperature.
Technology
Strava, Garmin, Komoot, Coros, Suunto: choosing apps and GPS watch for running in Québec.
Clubs & community
Local clubs, group runs, trail communities and virtual challenges: find your runner tribe in Québec.
To the marathon
The realistic path to marathon: stages, weekly volumes, training plan and taper to nail your first 42 km.
Trail
Everything about trail running in Québec: descent technique, specific gear, forest safety and best trails.
Advanced tips
For intermediate and advanced runners: VO2 max intervals, tempo, zone 2, cadence, mental and breaking plateaus.
Conclusion
Wrap-up of the complete running guide for Québec and invitation to explore CourseQuébec.
