Motivation for Winter Running

It’s cold, wet and windy and dark by 4pm. Doesn’t particularly inspire you to go fell and trail running does it!

But what’s the alternative:  Sitting at home watching telly with that nagging, guilty feeling that you haven’t been training?  Or paying for a gym membership to run on the DREADmill? (set on an incline so you can pretend you’re running up the Ben!)

So what can we do to help motivate us to get out the door?  Here’s what helps me:

Get kitted out.  You’ve heard people say there’s no such thing as bad weather, just bad clothing?  Well they’re wrong! there’s some particularly grim weather, usually found on a bleak hillside miles from where you left the car!

Being cold and wet equals miserable at best and in danger at worst.  Yes fell running is a cheap sport requiring minimal kit but it’s best enjoyed in the knowledge that your waterproof jacket will stand up to the rigours of the horizontal rain.  Get the best waterproofs you can afford, (if that means economising by buying cheaper base layers, socks, underpants, going hungry, no Christmas presents for the kids etc then so be it!)  After running shoes it is the thing I would spend most money on.  I have 3 decent running waterproof jackets; an OMM Kamleika smock, an Inov-8 Race Elite Stormshell and a Montane Minimus smock, all of which I recommend.

Montane Minimus smock

Minimus in a hail storm – a day when I wish I’d worn my leggings!

I rarely wear more than a long sleeved base layer under my outer layer which is fine whilst you’re moving and generating heat.  However if you need to stop for any reason you’ll soon get cold so I carry an extra layer.  My favourite is my OMM Rotor Smock which, made from primaloft offers excellent insulation for its weight.

OMM Rotor smock

OMM Rotor smock

I hate cold feet.  You know those first couple of minutes when you set off for a run and try to avoid all the puddles in a vain attempt to keep your feet dry.  You know full well that they’ll soon be wet but you try anyway!  I find that wet doesn’t need to mean cold.  I use SealSkinz socks which claim to be waterproof but in my experience only remain so for a handful of runs after which they allow in some water so don’t keep your feet completely dry – more moist yet warm.  They are quite expensive but what price warm feet?  Thin racing socks are a definite no no!

Likewise cold hands, I remember a long winter race when I couldn’t grip the zipper on my bumbag to get to a gel, my hands were that cold.  I’ve since learnt that a cheap pair of fleece gloves under a thin windproof pair works quite well.  On really wet days I wear Tuff Bag mittens over the top which are great for warmth but not so for dexterity so map and compass work, opening food etc. becomes tricky.  Also they don’t mix well with rough gritstone so no hands on rock scrambling adventures if you want them to last.

I’m not too fond of a cold head either so any form of hat is a must but nothing too bulky in case you want to take it off and stuff it in a pocket.  In dry cold weather I go for a Buff with a second one around my neck that can be pulled up over my nose and mouth to make a balaclava.  I also have a windproof beanie which I wear in wet weather.  It doesn’t keep my head dry but I can live with that.  I don’t like running with a hood up so would only use my jacket hood in the worst rain.

Although I carry waterproof bottoms for emergencies I rarely wear them on the run. What I do swear by are my Lowe Alpine Powerstretch leggings – which even when wet are comfortably warm. They can sometimes be too warm so if it’s not too cold then a pair of close fitting tights will do.  I have some cheap Decathlon ones plus some Ron Hills (not the old school blue ones with red stripes!)  Anything that doesn’t absorb water will do.

In summer I run with a bumbag but winter running requires more kit so I prefer a rucksack.  This allows me to take the extra clothing I need plus extra food and some bits of emergency kit (see here).  I use an Inov-8 Race Pro as I find rucksacks with zip pockets that can be reached whilst on the move are best as they allow quick access to food, map, compass etc.

Don’t be put off by snow.  Most of our winters are wet and windy but in recent years we’ve had snow.  This puts some people off running as they see it as dangerous.  I see it as a chance for adventure!

deep drifts

adventure running

Get a grip.  For me there is only one shoe for winter conditions.  From boggy ground to deep snow, it has to be the Inov-8 Mudclaw.

Inov-8 Mudclaws

Mudclaws – must haves for winter fell running

MicroSpikes give a reassuring grip on ice and compacted snow and can be slipped over your trainers in seconds and are easily carried if not in use.  Get a pair of these and you’ll be longing to get out in the snow like you did when you were a kid!

running with MicroSpikes

getting to grips with winter running

Running in falling snow or hail is the hardest thing to deal with as you instinctively close your eyes to protect your eyeballs (lovely soft snowflakes actually really, really hurt if you get them in your eyes!)  I use ski goggles to prevent this.

winter kit needed

eye protection

Embrace the night. The long summer evenings are a fading memory but there’s no reason not to continue running at night.  Night time fell runs are an adventure so persuade your mates that it is a good idea and head out to the trails and fells.  You needn’t go far, even a run through the local park or woods adds a bit of variety and a new challenge.  Choose somewhere you are familiar with at first as it is very easy to become disorientated in the dark.

head torch running

head torch running

The first time you see sheep’s eyes staring back at you or you startle a sleeping grouse can be a shock but you do get used to it. (Actually I haven’t yet got used to stepping on grouse but I’m ok with the reflecting eyes!) So you’ll need a decent head torch and there are plenty to choose from nowadays.  You can spend a fortune on programmable, reactive light models like the Petzl Nao but that’s probably overkill unless you’re doing some seriously remote running and need long battery life.  You don’t need to light up the whole hillside with hundreds of lumens unless you’re in Mountain Rescue!  My LED Lenser H7R does a great job and is USB rechargeable so I can always set out with it fully charged.   Be aware that some modern torches don’t get gradually dimmer – they simply turn off when the batteries get low, something I found out to my cost!  So remember to take spare batteries and unless you can find them in your pack, take the old ones out and put the new ones in all in pitch darkness with cold hands and in a howling gale you’ll need an emergency light or a partner with a torch.

Strength in numbers. Unless you’re very experienced it might be best to do your remote winter running with a partner or group. Make an arrangement with some mates to go for a run and stick to it – whatever the weather!  It’s easy to decide against it if it’s just you but you’ll be more likely to run if you feel you are letting the side down.  Get a gang together and share the love (of the rain) Having a few of you together is also safer should something go wrong.

stay safe!

share the fun and stay safe!

Time for a quickie.  Even the hardiest of runners will not relish going outdoors when it’s dark and lashing it down.  It’s here that you need to be flexible with your training. If you’ve planned for a long run and the weather’s awful, go for a quick one instead.  A quick 20 minute tempo run will have a good training effect and keep you warmer than a steady plod.

So let’s face it winter’s here and there’s nothing we can do about it, but there are things we can do to make fell and trail running more appealing.  So stick with it this winter, you never know we might even have a few days like this:

the joy of winter running

the joy of winter running

Happy Running!

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Running on Ice

Icy conditions have made fell running training a little difficult recently.

Although deep snow is difficult to run through it is actually great for training.  You have to work harder as the snow provides resistance to your forwards movement, you have to lift your knees higher and so bring into play muscles that you don’t normally use and if you do fall over (which is inevitable) you usually end up with a soft landing.

The problems start when conditions underfoot are icy such as when the snow melts during the day then refreezes at night or where it gets compressed into a hard, frozen layer.  I have been asked by several people recently how I continue training when it gets icy.

One way is to use Micro-spikes.  I use Kahtoola. These are basically scaled down walking crampons that simply attach to your shoe and are held in place by stretchy rubber. They can be put on in around 10 seconds per foot and taken off in a fraction of that.  Reasonably small and light I simply carry them in my bum bag or rucksack and put them on when needed.

I find them a really great piece of kit which allow me to keep training on terrain that might otherwise be too difficult to run on.

The video shows you how easy they are to use:

To book a Peak District guided run, coaching or navigation training session visit:

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Snow Blows

Fell running in the Peak District isn’t always about blue skies & sunshine.

Today the wind howled, snow blew horizontally and the world was reduced to cold shades of grey.
cold shades of grey
This was no day to be out on the high fells, even at low level the wind’s icy fingers found their way through the smallest chink in my armour of windproof clothing, feeling for, finding then chilling any exposed skin.
Facing the wind, big damp gobs of snow numbed my face and drove into my eyes.  
Last week I learned a hard lesson when in even worse conditions on a remote hillside I had wished for my ski goggles lying unused back home.  Today I had anticipated the worst and packed them and it didn’t take long, running semi blind into the fusillade, before I stopped to put them on.
eye protection
Other than the blowing wind, running conditions weren’t too bad. It seemed that my route, exposed as it was, wasn’t producing those horrible, energy sapping drifts where you disappear up to your knees (and beyond), rather it was scouring the ground leaving a thin compacted layer. I had chosen a short tour of Burbage, using the snow covered Ringinglow road for the last 2 kilometres.  Here the few vehicles that had passed had compacted the snow into a thin icy layer and I stopped to don microspikes over my Mudclaws.
microspikes
Once down towards Lady Canning’s plantation the trees afforded some protection although large flakes still sped horizontally past – whirling away in their own mad dash, racing each other into oblivion – as I ran down the road.
blowing snow
The video shows a short section of the run:

To book a Peak District guided run or navigation training visit www.fellrunningguide.co.uk