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Glyders Golden Dawn

Fell running has given me plenty of wonderful moments;

the thrill of a race, the sights and sounds of the countryside, the raw beauty of remote and hostile places.  But every once in a while something stands out, a moment above all others that inspires me and makes all the effort worthwhile.

There had been nothing special about the night so far.  We had left Llanberis at 1.30 in the morning, two of us supporting our mate on his Paddy Buckley Round, and trudging up through the quarries I was already thinking it was bad idea.  The promise of a pleasant night had faded as the earlier stars had disappeared behind thick cloud, and a cold wind was making it difficult to stay warm.   On the slopes of Elidir Fach we entered cloud, reducing the visibility and making navigation even more difficult; it was going to be a long, tough night.  I was tired, had a cold, should have been tucked up in bed not out in the Welsh mountains!

It was dark, properly dark, no moon behind the clouds, no faint outline of the mountains against the sky.  My world consisted of the the map and compass in my hands, the pool of light cast by my headtorch and the two lights of my companions just behind me.

Dawn crept upon us almost imperceptibly.  Descending Foel Goch the ink black sky began to lighten to the east but the worst wasn’t yet over as on the slow, silent trudge up Y Garn the cold wind increased.   In the strange half light we turned our torches off and battled with the loose, scree ascent of the Glyders.  The world was grey.  There was no promise of colour, no inkling of what was to come, the monochrome, barren landscape of the Glyders mirroring the dull stratocumulus above.

Then it happened.  The low clouds lifted for a moment and directly ahead, leading us onward the sun appeared in a blaze of gold.

sunrise on the Glyders

sunrise on the Glyders (photo Heather Marshall)

I paused for a few brief seconds to savour the moment, to reap the reward for the cold and tiredness of the previous night.  I drank in the sight; the harsh, eerie landscape around me, the contrast of grey and gold, the surreal shapes silhouetted against the rising sun.  I knew that what I was experiencing was precious.

surreal landscape - Glyders at dawn

surreal landscape – Glyders at dawn (photo Heather Marshall)

That moment of harsh beauty whilst the country slept was even more special because it was so fleeting.  It was too cold to linger and we had more running to do, more mountains to climb.

Fell Running Guide

Posted in fell running, Paddy Buckley | Tagged ,

Where did the path go?

map of kinder

which symbol is the path?

Have you ever tried to follow a path on the map but got confused as you couldn’t see it in the landscape around you?

A common mistake that people make is that they don’t understand what the symbols on their map actually mean.  Take the map above for example on which there are several symbols that might confuse the unwary navigator.

The black dots show near Crowden Head  
These are actually a Civil Parish boundary; an imaginary line separating two Parishes that has nothing to do with paths on the ground!

The black dashes at the top right and close to the Pennine Way  OS 25K symbol - Path
This is the symbol for a path that exists on the ground.  But be careful with this as there are also lots of paths on the ground made by sheep or deer for example that aren’t shown on the map!

The green dashed line running NW – SE through the centre of the map 
This is a Public Right of Way (footpath).  And this is where a lot of people slip up as the symbol is a political designation (i.e. by law you have a legal right to be there) but it does not mean that there will always be a path on the ground.  Anyone who has tried to run or walk across Kinder Scout following the public footpath symbol will know that the “path” doesn’t exist.

The green diamonds signify a National Trail 
In this case the Pennine Way.  As these tend to be more popular walking routes there is more likelihood that there will be a path on the ground, however if you look closely on the map to the north east of Red Brook you’ll see that the Pennine Way runs through steep ground whereas to the east of it, the black path symbol keeps to the higher ground.  Ask yourself “Are there really two paths there or is the Pennine Way symbol an arbitrary line on the map?”

So with all these things to confuse you how do you make sure that the path you’re on is the one you want to be on?

Look at the contour lines
Whilst paths may come and go due to animal and human feet, the shape of the landscape will remain.  A hill will always be a hill, a valley likewise.  So if your intended path is supposed to take you downhill and you find yourself running on the flat, stop – something isn’t right.

Check the compass
Look at the direction that you want to be going and check that you are actually going that way.  It is all too easy to run along a path that gradually changes direction.  If you should be going north and you’re not, then again something is wrong!  Too many runners stick their compass in their bumbag only to get it out when they are lost.. too late!  Keep it handy and check that the direction you’re running is the right one!

boggy running in the Peak District

I thought you said there was a path!

access land symbol

access land symbol

symbol showing the boundary of access land

symbol showing the boundary of access land

If you are on Access Land then you have a legal right to roam anywhere – you don’t have to stick to public rights of way.  This is shown by the thick beige line on the map and the symbol on gates or stiles.

So the moral of the story: Just because you’re on a path doesn’t mean it goes where you want to go!

Do you need to improve your navigation skills?  Click for more information about my Navigation Skills Courses.

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Posted in fell running, Navigation, Trail Running | Tagged ,

What are the best shoes for Fell Running?

One question that I’m often asked is “What are the best shoes for Fell Running?”  The answer is simple; “It depends…”

what are the best shoes for fell running?

what are the best shoes for fell running?

Ok, simple but not very helpful!  That’s because there are a number of things to consider before making a purchase so you need to ask yourself a few questions.

What is the terrain like?
The term “Fell Running” covers a wide variety of terrain including rough mountains, steep grassy slopes and hard packed trails.  Different shoes will be suited to different types of terrain.

What will I use them for?
Are they for for training or racing?  Your day to day trainer can afford to be a little bit heavier than your racing shoe where you might be concerned about saving weight. Likewise with grip; a steady run requires less grip than when you’re going eyeballs out with your nearest rival breathing down your neck!

What’s the weather like?
We know what the British climate is like and a firm, dry path can change into a quagmire after a week of heavy rain.  Shoes that were perfectly adequate one week can have you slip sliding away the next.

fell shoe grip comparison

different grips for different trips

Quite often a run or race will include several changes of terrain.  The Moelwyns fell race in Snowdonia starts and finishes with a long section of hard quarry track where road running shoes would be fine, however the seven miles in between involves steep, wet, grassy descents where a shoe with an aggressive grip is vital.  The 3 Peaks Race swaps between fell and road and runners have been known to change shoes for different sections.

Unfortunately there is no one shoe that is best suited to all types of terrain so you need to compromise.  A heavily studded shoe is not ideal for a hard, dry track but it will cope but a road or trail shoe with little tread won’t cope with wet or muddy conditions.  If in doubt go with the worst scenario. (or mix your trail and fell shoes, one on each foot!)

trail and fell shoes

mixed terrain? you could always try this!

So it seems that you probably need more than one pair of shoes, in fact you could convince yourself that you require several.  Personally I classify the type of running I do into 3 categories with a type of shoe for each one:

Winter training and racing.
This requires a shoe with the most aggressive grip.  Weight is less of a concern.

Summer racing.
This still requires quite an aggressive tread but I look for something lighter in weight.

Summer training.
This requires less grip and weight is not as important.  It makes up the majority of my running so needs to be comfortable,

There are several shoe manufacturers to choose from.  The once ubiquitous Walsh is nowhere near as popular as it was although some runners still swear by it.  Inov-8 seem to have taken over as the leading brand and have a huge range of shoes to choose from. Salomon have also appeared on the market and have a range of models to suit different conditions.

Personally I use Inov-8 shoes for the majority of my training and racing.  The Mudclaw is my weapon of choice for winter running and racing, it’s super aggressive sole is what I have found copes best with the Peak District bogs.

inov8 debris sock

Mudclaws for winter running

For most other races out of the winter season I opt for Inov-8 X Talons.  The 212 are a good lightweight shoe with an aggressive grip that work well in a range of conditions.  I find these too lightweight for day to day training so they are saved as my race shoes.

X Talons for summer racing

X Talons for summer racing

For the majority of my running I need a comfortable shoe that can cope with a mix of terrain and I am currently on my third pair of Roclites.  These are my favourite workhorses and have served me well for a number of years.  I used them for the Paddy Buckley Round as I needed a shoe that would cope with the mountainous terrain yet provide a reasonable amount of cushioning and comfort.  I liked them so much that I literally wore them until they fell off my feet!

inov-8 roclite

Roclites, my faithful workhorses – they didn’t look like that for long!

If I could only have one pair of shoes it would be the Roclites, for me they are the best all rounder.

Much depends on personal preference and I do have other shoes including less aggressive trail shoes and even a pair of road shoes for the odd run from home.  However these are my top three:

Roclite, X Talon, Mudclaw

my top 3: Roclite, X Talon, Mudclaw

So the best shoes for fell running?  It depends on a number of things and you’re most likely going to need more than one pair.  One thing I’m sure of; there’s always room in the cupboard for another pair!

Note – I am not sponsored by Inov-8, this post is based on my experiences of shoes that I have purchased myself.

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Posted in Equipment, fell running, Paddy Buckley | Tagged , , , , , ,

Salomon Fellraiser Review

Salomon’s Fellraiser is a recent addition to the ever growing fell running shoe market.

My only experience of wearing Salomon shoes is their XA Pro trail running shoe which aren’t really designed for most of the running I do so I was keen to get my feet into a pair of their dedicated fell shoes and put them to the test.

Salomon Fellraiser fell shoes

Salomon Fellraiser fell shoes

The Fellraisers aren’t the lightest fell running shoe on the market, my pair of size 6.5 tipping the scales at 542g but then they aren’t designed as a stripped down, super light race shoe and they look and feel like they are built to last.  The uppers have a tough, stitched rand with a breathable mesh which lets water in, but also allows the shoe to drain and dries quickly.  A substantial toe cap gives good protection for when running quickly over rocky ground. The 6mm drop from heel to toe makes them a lower profile alternative to Salomon’s more established Speedcross shoe.

Salomon Fellraiser

substantial toe protection

The outsole sports aggressive, multi-directional lugs that feel like they are made of a harder compound than the Speedcross’ chevrons.  Hopefully this means a good amount of mileage before the lugs wear down and grip is compromised.  The lugs extend all the way to the toe giving grip even at the “toe off” phase of the running stride.

Salomon Fellraiser outsole

good lugs!

The Fellraisers use the Quicklace™ system that allows the lace to be quickly pulled tight with the excess then tucked away into a little pocket on the tongue.  An OrthoLite® liner gives added cushioning whilst claiming to keep the feet healthier due to its fungus resistant properties!

Quicklace system with tongue pouch

Quicklace system with tongue pouch

How did they perform?

First impressions were that the Fellraisers were a little narrower than I was used to, not uncomfortably so and in fact giving a reassuring responsive feel but maybe a little too tight for very long races.  However I took them straight out of the box and onto a 13 mile, multi terrain run with no ill effects.

The most essential feature of any fell running shoe is how well they grip in a range of conditions.  The Fellraisers gave a secure grip on short grass and felt very reassuring in the peaty Peak District mud.  In wet conditions I didn’t have any problems running over rough gritstone but on limestone I found them to be pretty slippy to say the least!

The Quicklace system kept the shoes tight without needing any adjustment and whilst it worked well in dry conditions I found it to be a bit tricky to undo when the lace was muddy or gritty when it tended to clog up.

Fellraisers on test

Fellraisers on test

Verdict

The Fellraiser makes a good training or race shoe over soft ground.  They perform particularly well in muddy conditions and so would make an excellent choice for winter training and racing.  As with most fell shoes care needs to be exercised if running quickly over wet rock!  They come up a little tight on me so definitely try before you buy.
The 6mm drop is a good compromise; close enough to the ground to feel stable but offering some elevation for runners who don’t want a “barefoot” structure.  Aesthetically the shoes looks good (I particularly like the women’s purple model!)

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Posted in Equipment, fell running | Tagged , , ,

Mammut MTR 201 Trail Shoes Review

Mammut MTR 201 Trail Shoes

Most of my running is done on terrain that requires a good grip, especially in winter when even some of the less arduous paths and trails are still muddy.  That means wearing a full on fell running shoe but with spring, and hopefully some warm, sunnier days on the horizon, some of the trails will dry up enough to warrant wearing a trail shoe.

Mammut isn’t the first brand that springs to mind when thinking of trail running but they are becoming more recognised by trail runners, as testified by their sponsorship of the Dig Deep Peak District races including the Ultra Tour of the Peak District.  So I was keen to see how their MTR 201 Tech Low shoes coped with some fast running on the Peak District trails.

putting the MTR 201's to test in the Peak District

putting the MTR 201’s to test in the Peak District

Fell running shoes tend to be pretty lightweight so I was expecting the 201’s to be heavier than I am used to and indeed they are, although at 540 grams for a pair of size 7’s they aren’t too heavy and certainly didn’t have me thinking I was wearing lead boots!

Mammut MTR 201 trail shoes

a pair of size 7 weigh 540g

Straight out of the box they felt comfortable and not too “clunky”, something I’ve found with trail shoes in the past.  Mammut haven’t gone down the “barefoot” road and the 9 mm heel drop is slightly more than the 6 mm of my fell shoes but to be honest wasn’t too noticeable on undulating ground.  I’m usually size 6.5 but needed a half size up, the 7’s fitting fine.  The upper is a mesh construction which should breathe well and hints at being good for summer training.  A rubber toe cap gives some protection from stones and stubbed toes.

Mammut MTR 201 Trail Shoe

lightweight, breathable, mesh uppers and rubber toe protection

The Gripex™  sole has a much shallower tread than all my fell shoes and whilst it coped well on short, dry grass and hard packed trail it did have me sliding around on the odd muddy patch that I encountered so I would only want to use it for dry conditions.

Mammut MTR 201

gripex™ sole, good in the dry not in the mud

My first run in the 201’s was a fast paced 20 minute effort on hard packed trail and I was pleased with the level of comfort and response.  In particular I liked the fact that I didn’t feel any pressure on my Achilles tendon as I find some shoes are too high in the heel cup.

One thing I don’t like is the Speed Lace system.  This is a small plastic toggle designed to allow you to pull the laces tight and stow the excess away without tying a conventional knot.  I found that once you’d pulled the laces tight you couldn’t then tuck them away and needed to tie the usual bow (which was made more difficult by the plastic toggle!)  On top of that the toggle is fiddly to release, even indoors with brand new shoes let alone with a bit of grit on the laces or with cold hands.  It’s not a major issue, you can just take the toggle off the laces and tie them normally.

Speed Lace system - a fiddly faff!

Speed Lace system – a fiddly faff!

The RRP for the 2o1’s is £120, roughly in line with the likes of Salomon and Inov-8 and although not the most commonly seen trail shoe, Mammut are stocked by Outside in Hathersage.

Verdict:
A comfy, breathable shoe with a moderate heel to toe drop.  Ideal for trail running or racing in dry conditions.

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Posted in Equipment, Trail Running | Tagged , ,

Petzl Nao (2014) 575 Lumen Headtorch

Petzl Nao (2014) 575 Lumen Headtorch Review

Some types of trail and fell running only require a modestly bright head torch giving a couple of hours battery life.  For more serious ventures you need a torch with a bit more power and one that gives you several hours of battery life on a bright setting.  For example an overnight event such as the High Peak Marathon requires runners to spend upward of 7 hours in the dark during which they must navigate across the notoriously difficult Bleaklow, whilst 24 hour rounds such as the Bob Graham require route finding in the high mountains during the hours of darkness.  In these situations, having a powerful head torch to see the route and not having to stop to change batteries saves both time and hassle.  So is there a head torch that is up to the task?  Step forward the new Petzl Nao 575 lumen.

Petzl Nao 575 lumen head torch

Petzl Nao (2014) 575 lumen head torch

The first version of the Nao got good reviews for its brightness and Reactive Lighting feature but fell short of expectations on battery life.  The 2014 model not only has an upgrade in brightness from 315 to 575 lumens it also gives a much better battery life.  I tested Petzl’s claim of 8 hours on constant lighting at 120 lumens and the battery lasted 7 hrs 50 mins before the torch flashed a warning and dropped to Reserve Mode (a dim light of about 20 lumens which should last for an hour)

Reactive Lighting – is it a gimmick?
When I heard about this my first thoughts were yes.  However I then found myself navigating on a night run and being dazzled by the glare from my laminated map and having to manually adjust my torch’s brightness.  When I tested the Reactive setting on the Nao I didn’t think it was working – the change in brightness was instant as I looked down to open my bum bag and then looked up again to continue running.  I also realised the other benefit of the Reactive Lighting function; improved battery life.  As you look at close objects such as the ground immediately in front of you the torch dims, thus saving battery life.  Only when you point your head to the distance does the torch illuminate on full power.  If you don’t want the feature you can simply twist the switch to turn it on to constant lighting with a choice of two brightness settings (the default settings are 480 lumens or 120 lumens but can be altered using the OS software)

I’ve heard stories that the reactive lighting gets confused in foggy conditions or by your condensing breath in cold, damp conditions.  I haven’t really found this to be a problem although the torch was affected by the glare from the reflective trim on someone’s rucksack when I was following them and it kept flaring from bright to dim.  I don’t feel this is a major problem because if it annoys you then you can simply switch to constant lighting mode.

Programmable Power
A clever feature of the new Nao is that you can customise the brightness using Petzl’s OS software.  You simply plug the torch into a computer with the supplied USB lead and you can change the torch’s settings.  For example if you know that you are going to need the torch for five hours you can tweak the settings to allow this.  The software allows you to set up different profiles for different activities.  To be honest this is something I don’t feel the need to do but the techie minded may love it!

customising the torch using Petzl's software

customising the torch using Petzl’s OS software

How easy is it to use?
Some torches can be quite confusing to operate requiring a sequence of press, double press, press and hold etc to select the desired light but not the Nao.  One big button needs a single twist to turn on (from the locked off position which prevents accidental turning on) and another twist to change between brightnesses.  A long twist changes from constant to reactive mode.  One thing I really like is that the big button is easy to find and twist even when wearing bulky gloves.  This is a huge advantage that the Nao has over Petzl’s other Reactive torch the RXP which is terribly fiddly to use.

The Lithium Ion battery pack is easy to disconnect and recharge, it simply plugs in to a USB charger (so can be recharged via 12v socket in a car).  A full recharge takes around 5 hours and three green LED’s indicate battery level.  These also illuminate briefly when the torch is turned off so you know how much battery is left.  In an emergency the battery can be replaced by two AAA’s but this gives reduced brightness and no Reactive Lighting functionality.

recharging the Nao's battery

recharging the battery (note the green LEDs)

The Nao is comfortable to wear and well balanced.  The whole unit weighs 185g with the head and battery units being connected by a simple elastic and cord system.  An additional over the head strap is supplied but I didn’t feel the need to use it.

well balanced and comfortable

well balanced and comfortable

Performance
I’ve been using the Nao over the winter for both guided running and training.  I was particularly impressed when on a trip to an unfamiliar forest I was able to run on wet, technical, narrow trails at full pace; it was leg speed rather than illumination that was the limiting factor!  As much as the brightness it is the wide pool of light that the Nao gives off that is impressive.  Some torches give a narrow beam but the Nao allows you to use peripheral vision rather than you having to turn your head to see objects at the side.

One thing you need to consider is that if you run behind someone with a dimmer torch you will put them in their own shadow!

the Nao outshines lesser torches

the Nao outshines lesser torches

Is it worth it?
Over £100 is a lot to pay for a head torch especially as there are some decent torches around for less than half the price.  But having used the Nao and got used to how comfortable and easy to operate it is and how it literally outshines the opposition I’d say it is definitely worth it.  For serious winter fell running or for anyone considering night runs where both brightness and long battery life are important factors, the new Petzl Nao is a great choice.

Nao 2014, good choice for serious fell runners

Petzl Nao 575 lumen, a good choice for serious fell runners

Fell Running Guide

Posted in Equipment, fell running, Trail Running | Tagged ,

Navigation Task for Fell Runners #1

Here’s a taste of the type of challenge I set on my Navigation for Runners courses.

Runners were tasked with getting from point A to point B; a tiny pond high on relatively featureless moorland.  The pond is only visible when you get within 20 metres of it and there are no paths to follow!  For anyone who knows the area there are lots of small “groughs” that look like streams but aren’t always shown on the map making it difficult to know exactly which stream is which so you need some precise skills to find the pond!

Visibility on the day was about 5km.

navigation task in the Peak District

get from A to B

What strategies would you use to navigate to the pond?

Have a think about what you would do and then click on the video below to see how we did it.

If you would like to improve your navigation skills check out my upcoming courses here.

Posted in fell running, Navigation | Tagged ,

Inov-8 Mudclaw 300 (2015) Review

I’ve had numerous pairs of Inov-8 Mudclaws over the years.

For me they are the shoe for winter training and racing in boggy conditions (and there are quite a lot of those in the Peak District!)  My present pair, the yellow version of the 300 have served me well having done almost 1400 km and so I was interested to see that Inov-8 had introduced a new version for 2015.

Inov-8 Mudclaw 300 (2015 edition)

Inov-8 Mudclaw 300 (2015 edition)

What’s New?
Well straight away the garish yellow has been replaced by a sporty blue / red colour scheme but this isn’t just the same shoe in a different colour.  Closer inspection reveals the main difference; the sole and heel design.  The latest model shares the same platform as the Mudclaw 265, having a flatter sole profile and without the flared heel of the yellow 300.  The distinctive bulge under the heel has gone.

flatter sole / heel profile on the new Mudclaw

flatter sole / heel profile on the new Mudclaw

The heel cup is less rounded and slightly lower and I found that that it doesn’t extend quite as high up the achilles tendon.  This could well be good news for runners who suffer from achilles pain.

Inov-8 Mudclaw 300

different heel shape, good news for tendon sufferers?

The rand around the lower part of the upper is now stitched rather than glued / bonded as on the 265 and previous 300 model and I wonder whether this will stand up to abrasion from rough Gritstone boulders and abrasive heather as well as the bonded upper does.  Time will no doubt tell.

Mudclaw 300

stitched uppers replace bonding – will it last?

What’s Not New?
The legendary grip from the distinctive 8mm lugs remains as does the 6mm drop as indicated by the double chevron.  The synthetic uppers are again treated with a Durable Water Repellent (DWR) coating and the precision fit (ideal for runners with a narrower forefoot) of the previous Mudclaw 300 is retained.

The shoe gets its name from its weight, the standard size 8.5 weighing 300g hence Mudclaw 300.  On the scales my pair of size 6.5s weighed 483g (does that make mine Mudclaw 241 and a halfs?)

Mudclaw 300 on scales

size 6.5 weigh 483g a pair

The shoes felt comfortable straight out of the box and reassuringly grippy on my first run with them over waterlogged, muddy fields (noticeably more so than my well worn current pair!)

Conclusion
To me the new Mudclaw looks more like the 265 than the existing 300.  It has a different sole and thus feels a little more stable particularly when descending. However I felt that the previous rounded heel was a bit better for steep contouring – I suppose you can’t have both.  To wear, it feels like the 265 too.  The 6mm drop is the main thing that sets it apart from its lighter stable mate and more in common with the previous 300.  I guess in reality it sits somewhere between the two.

the new Mudclaw sits between the 265 and the 300

the new Mudclaw sits between the 265 and the 300

Whatever version it is, whatever you want to call it, it is undoubtedly a Mudclaw.  It gives great traction allowing you to keep going on steep, slippery, muddy climbs and the confidence to tackle muddy and wet, grassy descents at race pace.

Mudclaw 300 new

doing what they do best – clawing at mud!

The Inov-8 Mudclaw 300 is a great shoe for wet, muddy, boggy conditions.  I shall certainly be wearing it this season.
The range of Inov-8 kit can be found at www.inov-8.com

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Posted in Equipment, fell running | Tagged ,

Winter Hydration for Runners

We all know that fell running in hot weather is hard work; we heat up, we sweat and need to rehydrate.  But what about in winter?

It’s just as important to stay properly hydrated whatever the weather but in winter when it’s cold we don’t have the same psychological and physiological triggers telling us to drink. In cold, dry weather sweat evaporates quickly and so we might not notice how much we are sweating and because we don’t feel hot there is less urge to drink.  Some scientific studies have also shown that in cold weather as the body shuts the blood supply to its periphery, the urge to drink is reduced.  There’s also a phenomena known as cold diuresis where the body increases the production of urine as it gets cold which in turn can increase the risk of dehydration.

In cold, dry conditions the air that is breathed in gets warmed and humidified during respiration so every breath out robs the body of a tiny bit of water.  This all adds up on long runs, especially when you’re breathing hard.

running in cold, dry weather

running in cold, dry weather

It doesn’t need to be hot to make you sweat; if you’ve ever run in the rain wearing a waterproof jacket and complained that it’s leaking, that’s actually sweat that hasn’t been able to evaporate.  Likewise when you take your backpack off you’ve probably noticed a “sweaty back” even on a cold, winter day.  Again this is a sign of how much fluid we lose even in lower temperatures.  Extreme dehydration is dangerous but even in the early stages it has a detrimental effect on performance, causing you to slow down and increasing the feeling of fatigue.

So it is apparent that drinking during your longer winter runs is just as important as it is in summer.  I like to use Nuun electrolyte replacement tablets for both summer and winter hydration.  The tablets dissolve quickly and are easy to break in two to fit into narrower necked hydration bladders.  They come in a range of flavours that aren’t too overpowering and unlike high sugar carbohydrate drinks aren’t sickly sweet.  The added electrolytes are important, especially for very long runs and are another reason why I prefer them to carbohydrate only drinks.

Nuun (pronounced Noon) tablets

Nuun (pronounced Noon) tablets

There are several ways to carry your drink, each has advantages and disadvantages and different people have different preferences.  I like to use a bladder in a backpack so that I can keep sipping with minimal disruption and because there is no air in the bladder the contents don’t slosh around as it empties.

bladder and hose combination

bladder and hose combination allows frequent sips

However the downside of this is if you plan to refill the bladder during your run (as in an Ultra distance event) it can be a tricky and time consuming process, particularly with a narrow necked bladder.  In this case a wide necked plastic bottle might be better as it will be much easier to access and quicker to refill.  Some rucksacks are designed to carry bottles on the front shoulder straps which are easy to use, but for me, annoying when they start to slosh around when half full.  I also find them a bit heavy and uncomfortable when full.

backpack with bottle holder

backpack with bottle holder, prone to sloshing!

Alternatively you could use a bumbag designed to hold a water bottle.  You need to either reach behind you or more realistically spin the bag round to remove and replace the water bottle.  I don’t really like this method if I’m likely to be running fast as I find that it makes the bumbag more prone to bouncing up and down.

inov-8 bumbag

bumbag with water bottle, not easy to reach

For some shorter runs or races when I only want to take a small amount of drink I will reuse a baby food sachet, cleaned and then filled with my Nuun drink.  Carried in my bumbag this gives a few mouthfuls of liquid, just enough to get me round.

reusing a baby food sachet filled with drink

reusing a baby food sachet filled with electrolyte drink

You could even run carrying a water bottle in your hand.  There are bottles designed specifically for this but for me it is a big No No for a number of reasons:  It disrupts your running style, it is uncomfortable, it hinders you from using your hands to do anything else (e.g. check your map, open a gel etc).  I think that if your run is short enough that carrying a bottle won’t annoy you then it is short enough not to need a drink.  If it’s long enough that you will need a drink then find a more efficient way of carrying it and let your hands swing freely in an efficient running style!

hand held water bottle

running whilst holding a water bottle – why?

I always ensure that I am fully hydrated before a long run or race in order to delay the onset of dehydration and then sip frequently during the run.  I find that little and often is better than glugging loads down at once.

So whatever your chosen method of carrying a drink, remember that rehydrating on your longer runs is important even in winter.  Using electrolyte replacement tablets such as Nuun in your drink is an effective way of preventing dehydration and the associated decrease in performance.

Bearing that in mind you can get out and enjoy your trail and fell running this winter – happy hydrated running!

 

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