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Goal Setting for a MULTI-DAY Adventure or RACE

Posted on September 25, 2022 by talkultra

Before you start a multi-day, be that a race or a personal challenge, one thing is for sure, NOW is the time to set a goal and focus, fine-tune everything, including training, so that you can be at the start in the best shape possible.

First and foremost, have a complete understanding of the task ahead and set a goal or target. This is key not only in the physical adaptations that are required, but also the mental adaptations. There is a huge difference in doing something supported and in doing something self-sufficient. Marathon des Sables a prime example, understand the nature of the event and set a realistic but challenging goal.

MDS is an extreme event that takes place in the Sahara. The nature of the event is self-management both physically and mentally to endure the challenge, survive and reach the finish line. The weather (heat) is one of those challenges and surviving the weather is integral to the nature of the event. As is the ‘self-sufficient’ nature. Other than rationed water and a bivouac, be prepared to endure and complete this event with no outside assistance. Of course, help is at hand, but that help is and should be a safety element that is required in emergency. Equally, if undertaking a solo multi-day experience, do the research, plan routes, look at back-up options, can you re-supply with food, is water available?

Plan and prepare.

TRAINING

We are all unique and individual. Some of us are faster, some are mentally tough, some have a capacity to go for hours and hours and even days and yes, some runners combine all those elements.

Therefore, a multi-day training plan must be used as a template and framework to provide a structure for you, the individual, to achieve your goal.

Be sensible and adjust training plans so that they fit your ability, aspirations, training history and time available.

Think about when you place rest days, when you do long runs and when you work on hills and faster running. A training plan is like a jigsaw puzzle and managing the pieces and adding them together sensibly is how you make a successful and complete picture.

Any training plan is designed to progressively build strength, endurance, and confidence with gradual load increases. Rest is an important element of any training plan, so, rest with the same intensity that you train. Ultimately, you have decided to undertake this adventure, so, enjoy the process and make it fun.

Be specific. Make sure the training terrain, as much as possible, simulates your target event.

Always focus on the goal. Training plans for me start with the goal date and I then count back in time to a start point. That start point for you may well be before the 12-weeks but once you start the plan, focus on the target, and always make every session is as specific to the goal as possible.

For example, if participating in Marathon des Sables, you already know some key and important information:

It will be hot.
You will need to deal with hard and rocky plateaus, but you will also need to deal
with soft sand and dunes.
You will be on rationed food/ calories.
You will only be supplied water to drink, and this is *rationed. In extreme weather such as the October 2021 edition, water rations were increased.
Everything (not the tent) will be carried in a pack, on day 1 this will be at a minimum weight of *8kg. (*Minimum pack weight is 6.5kg but you must carry 1.5 liters of water which equates to 1.5kg.)
You will sleep in an open tent, on the floor using a mat and sleeping bag.
The long day comes on day 4 after approximately 90-100km of running, so, you
need to be able to run for consecutive days and manage your pace and effort.
The long day is (typically) between 70 and 90km and you have one full day, one night and most of the next day to complete it.
After the ‘rest day’ is a marathon.
You can complete the race by covering just 3km’s per hour.
In 2019, the MDS was won by Rachid El Morabity and Ragna Debats in 18:31:24 and 22:33:36 respectively. The last runner was Ka Chun Chan from China in 69:29:16. For perspective, Rachid could have run the race nearly four times in 69:29! We are all individual.

Key elements each runner needs for a multi-day like MDS.

You need to be mentally tough.
Physically strong to endure multiple days of back-to-back exercise.
Strong enough to carry a loaded pack and still move at a good pace.
Adapted to function on restricted calories and food choices.
Able to drink only water.
Adapted to perform and function in heat.
You need to be able to walk.
You need to be able to handle un-planned situations.
Have A, B and C goals.
Be self-sufficient.

Multi-day racing and multi-day adventures are unique and particularly self-sufficient ones when you must carry all you need for the duration of the event. In a race, you will carry clothing, sleeping bag, sleeping mat, essential items and food for the duration of the event. At MDS minimum weight is 6.5kg plus water. Just as you prepare physically and mentally, also be meticulous with equipment and food preparation. You ideally need your pack to be 6.5kg and no more… Additional weight is additional stress.

If fastpacking, you may possibly be as above, but you will need to carry your own tent and you will need to re-supply with water en-route either using natural water supplies or utilizing retail outlets.

Be specific and understand the demands of the event you are undertaking and plan accordingly.

WHAT SHOULD A TRAINING PLAN LOOK LIKE?

All plans need to be progressive and geared towards the end goal of a multi-day like Marathon des Sables or a fast-packing adventure.

Remember, we are all individual, so while a generic plan may provide a guide and structure from which to work from, it’s important to adapt and tweak to individual needs. For example, the training plan for someone who is trying to be top 100 at a race will vary greatly to someone who hopes to complete and not compete.

Each week will typically have one or two rest days.

A simple strength training structure that can be done at home or in a gym.

Hill sessions and speed sessions (tempo/ intervals/ fartlek) have a place in any training plan, but the quantity and duration will depend on what type of runner you are and what your aspirations are.

Long sessions are essential and most certainly, an element of back-to-back sessions will help adapt the mind and body for the challenge ahead. However, injury risk goes up with any block like this, so, it needs to be placed carefully with adequate rest and recovery.

Learn to walk. There is a huge difference walking with purpose and pace to ‘just’ walking. Except for the top runners, walking is an integral element to a successful completion of a multi-day race or adventure. Many only realise during the event. Get walking dialed in training.

Do some specific work with a pack and weight BUT be careful as it is easy to get injured.

Think of training as blocks of 4-weeks, build for 3-weeks and then rest/ take it easier on the 4^th. An example could be as below.

The final phase of a training plan should taper to allow you to be strong and fresh when the start comes, typically this 2 or 3-weeks long. This a perfect time to add specific race adaptations such as heat training, preparing for humidity, preparing for a cold environment and of course fine-tuning equipment and packing.

CONCLUSION

Multi-day running or racing is exciting and adds many more elements to think about than ‘just’ running. Taking time to plan training and working to a goal is a worthwhile and constructive – it gives you something to aim for!

Further reading:

MDS 2021 Summary HERE
The Ultimate Guide to Desert Multi-Day HERE
Fuelling for a Multi-Day HERE
How to find your Running Shoe size and fit HERE
Sleeping Bag for an Adventure HERE
Ten Top Tips for Multi-Day HERE
Top Tips to better Multi-Day Running HERE
Multi-Day Running in a Rainforest HERE
Fastpacking – A Guide HERE
Fastpacking Light – HERE
Fastpacking and Camping in Winter HERE
Fastpacking in Nepal HERE
Poles for Running and Walking HERE
Sleeping bags – PHD, Sea to Summit and Rab HERE

Recommended Races:

Marathon des Sables, Morocco (self-sufficient)
The Coastal Challenge, Costa Rica (supported)
Everest Trail Race, Nepal (semi self-sufficient)

JOIN OUR MULTI-DAY TRAINING CAMP IN JANUARY – INFO HERE

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Fail to Prepare, Prepare to Fail

Posted on February 1, 2022 by talkultra

A Multi-Day race or a long-distance ultra is a huge undertaking. For many, it’s a 12-month project (or longer) that slowly but surely can consume every available day, hour, minute and second.

I get it, a long-distance race over multiple days in an unfamiliar terrain can leave more questions than answers. However, don’t panic, it’s not that complicated – read HERE.

As your key adventure looms, it’s time to focus the mind, body, and equipment so that you can plan for and anticipate all that may go wrong and right while undertaking this key target.

Quite simply, the old saying, ‘Fail to Prepare, Prepare to Fail’ does and can ring true.

So, what can be done?

Luck can have a place in any success; however, it should never be relied on. In multi-day events, particularly self-sufficient ones, the need to fine tune everything is a key element.

Training.
Kit.
Mind.

All of the above have very important roles to play in success.

Get the training wrong, you may not have the fitness or an injury that will result in you not achieving the finish line.
Get the kit wrong, be it too heavy, not durable or inappropriate may impact on your ability to achieve your goal.
Many say the mind is a key and an integral part of any success. Often, the body can be willing, but the mind can be weak, get the mind focused and prepared.

You need to be prepared for whatever your multi-day adventure will throw at you.

In the final phase of training, 6-8 weeks before your adventure starts, is a great time to start working on the final phases and plans that will help ensure success.

THE PREPARE PHASE

If we assume that tapering will take 2 to 3-weeks, this key ‘Prepare Phase’ should be in weeks 4, 5, 6 and 7 before D-Day.

First and foremost, understand the challenge that you are undertaking. You may feel that you already have a grasp on this, but there is no harm sitting down and going through all they key aspects. Terrain, weather, mandatory kit, distance, and conditions. Look at the October 2021 edition of Marathon des Sables, the race started with a series of protocols to manage Coronavirus. Ultimately, Coronavirus was not a consideration, it was extreme heat, sickness and stomach problems.

Walk, WALK, WALK! – Walking will (for most) be an absolute essential skill to complete any multi-day adventure. You may think you will run most of the distance… But experience confirms that walking is a key to success. Walking, and walking with purpose is a skill. Practice. Consider poles, they may enhance your walking experience, if so, practice and use them.

Without doubt you will have long days, and some will go in to the night and through the night. Take time and plan and include a session like this in the ‘Prepare Phase!’ Understand here that this is an opportunity to test kit, not only yourself. Is your head torch bright enough, how do temperatures vary, how does my appetite and requirement for fluid change etc. By doing this in training, you do it in a safe environment. If it all goes badly, you can always make a call and get picked up or get a taxi. You can’t do that in your race or event. Darkness and nighttime can play tricks.

Back-to-back runs may well have featured in your training but running/ walking tired is a skill. However, be careful how you plan this in training. You want adapt body and mind, not break them.

Perform training with rationed water and race/ event food. You need to learn what works and what doesn’t work. It’s all very well going for a long run and then getting home and eating chocolate and drinking Coca Cola – can you do that in your event? Mentally this can be a real tough challenge – be prepared.

Get a pack that fits perfectly and does not bounce.

Your pack will be with you for the duration of your event. It must be as light as possible and also sturdy enough to last the challenge without breaking. Be minimalist on equipment and purchase the lightest equipment possible. Remember though, lightweight can often mean less durable, less warm, less functional and so on… Better to break or damage equipment in training so that you can make changes ready for the important challenge ahead. Modify and adapt.

Be specific. Snow, mountains, altitude, heat, or cold. Understand the demands that will be placed on you in your challenge and plan for a specific phase (typically in the 2-3 weeks before the event) to help acclimate. This could be a heat chamber, it could be arriving early before an event and adjusting to high altitude, it could be some specific cold, ice or snow training.

Try out food for an adventure in training.

Plan an ‘event simulation’ that will require you to run for a specific distance, be self-sufficient overnight, sleep in a similar scenario/ situation to your event and then get up and run the next day. This can be a key element in understanding what does and does not work. Is your sleeping mat comfortable? Is the sleeping bag warm? Did your food taste good? How easy was it to cook? How about snacks, did they work? How was the pack weight and distribution of contents?

Spend a night out in training to find out what does and does not work.

Train with your pack and add weight, however, be careful NOT to do too much training with too much weight. This can result in injury. In addition, learn how to pack your bag so that it sits comfortably with minimal bounce. Understand where to put snacks so that you can access them on the go.

Look after feet – many failures come via poor shoe choice and foot care.

Feet and shoes. Please do not ask. ‘What shoe shall I use for ‘X’ Event?’ Runners are individuals and what works for one does not work for others. Gait, foot shape, foot width, foot length, toe length, run conditions and so on all impact. Read THIS article on how to find the correct run shoe.

Food glorious food. Calories are essential for an event, so is what they weigh. Understand food and its nutritional values and make sound educated choices that balance fat, protein, and carbohydrate. Also understand that taste changes. Sweet may be ok early on but typically savory is better as time passes. Is beef jerky better than nuts? What food rehydrates quickly or with cold/ warm water? Should I take bars? What about protein drinks? So many questions… They need answering!

You only have to do three things at most multi-day events:

Run.
Eat.
Sleep.

All three impact on each other, so, make sure you have all of them dialed.

Finally, remember, we are all individual. What works for one person, will not work for another. It is your responsibility to take ownership of yourself, the challenge you are undertaking and the challenges it will bring. Ultimately, that is why you signed up, no?

JOIN OUR MULTI-DAY TRAINING CAMP HERE

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See the NEW shoe by VJ Sport before anyone else…

Posted on March 11, 2021 by talkultra

A new shoe by VJ Sport is an exciting thing. I will be clear from the very start, VJ Sport produce, in my opinion, currently the three best shoes for fell, skyrunning, mountain and longer-distance trail/ mountain races. I have said time and time again and I will repeat it here, the iRock 3, XTRM and MAXx are a trio of shoes that provide a perfect weapon choice for specific terrain and distance. Although the three shoes are very obviously from the same family, (they look very similar) – They all have ‘Fitlock,’ they all have amazingly durable Kevlar uppers and they all have the amazing Butyl rubber (albeit in different size lugs) outsole that VJ are renowned for, but they do not all fit the same or have the same drop. The iRock 3 is narrower, has more precision and aggressive lugs, the XTRM sits between the iRock 3 and the MAXx and the MAXx has been the more recent shoe offering a wider fit and more cushioning for longer distance trail and mountain races.

Want to see the NEW offering and get an early review?

Available for Patreon subscribers only until the official announcement.

Please support this website. I believe everyone deserves to read quality, independent and factual articles – that’s why this website is open to all. Free press has never been so vital. I hope I can keep providing independent articles with your help. Any contribution, however big or small, is so valuable to help finance regular content.

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Winter Running and Adventure Essentials – What Goes In The Pack?

Posted on February 23, 2021 by talkultra

All running, particularly in the mountains, remote areas and particularly if going ‘solo’ brings an element of danger that must be managed. Winter and extreme conditions do increase risks and I discussed this in an in-depth article on Winter Running HERE

Following on from the article, I have had many questions to elaborate on the pack and the equipment I would use for day-to-day adventures and then how I would expand that equipment list for more adventurous and specific trips.

Firstly, understand yourself and your level of experience. I write about this in the article above, but it is worth emphasizing that no two people are the same. The ethos of ‘fast and light’ is great if you can go fast… BUT and this is a big BUT, what happens if you can’t go fast? What happens if you fall, are immobilized, waiting for help or a rescue?

Imagine a scene, stuck on a mountain side, you have broken your leg. You were moving fast and so were warm. But now you are still, the temperature is dropping well below zero and you are unable to move or generate heat. It’s a disaster waiting to happen, and THIS is the scenario you MUST think off when packing for an adventure.

I have a simple attitude of it’s better to carry it and not needed it.

Weather can change in minutes at any time of the year, especially in a mountain environment. However, in winter the changes are often far more extreme, Hypothermia can hit in minutes and it is deadly.

Preparation is key and assessing what ‘may’ happen on any adventure or run is crucially important to make sure that a day or multiple day’s activity remains safe.

The equipment list below are my personal choices, and I must stress here that I have tested many variables and brands to come up with the list below. Importantly, there is most definitely multiple ways and solutions to any problem, so, while my list below could be seen a perfect shopping list, it’s also fun to find out what works for you.

YOU AND WHAT YOU WEAR

What you wear for a run/ adventure should come as second nature, but it can often be a real dilemma understanding how to balance the layers so that you don’t overheat or equally, get too cold.

Read about GETTING LAYERED HERE

Personally, I find the most difficult temperatures around 0 to +5 degrees C (32-49 Fahrenheit.) It’s cold enough to make you feel chilled (often will feel damp too) but within 15-minutes of running you feel warm.

The starting point for me is a merino wool base layer, it naturally helps regulate body temperature, remains warm when wet, transports sweat away from the body, and is very good in regard to odors. Icebreaker is my product of choice and they have a simple system of 150/175/200 and 260 products, the higher the number, the thicker and warmer the product. I personally find 150 ideal, especially for running and active sports.

My jacket will balance warmth, breathability and protection from the wind, Haglöfs L.I.M Hybrid Hood manages to balance all these elements in a really lightweight package. It can even be worn directly against the skin. The inov-8 Technical Mid Hoodie is also a good choice.

Leg wear will depend on the weather and arguably I would potentially look at 3 scenarios. On milder winter days hovering around 0C I would use my standard inov-8 run tights. 0 to -10C I would use a thicker winter tight, potentially with wind block panels on the front by Swix. Below -10 and I would use Icebreaker 150 merino underneath the thicker Swix tights.

Keeping feet warm is essential in winter and again, based on weather, temperature and conditions. I will go with one of three scenarios: Merino wool, neoprene socks or Sealskinz. My default is neoprene as it works well in most conditions. It’s not unusual to wear two pairs of socks in winter, say a merino liner and thicker over sock or a merino liner inside Sealskinz, keep this in mind when getting winter run shoes, you may need a half-size larger shoe?

Hands, like feet, need to be warm. I use Icebreaker liners, with either inov-8 Extreme Thermo Mitt which is incredibly warm.

I wear a Buff or similar product around my neck, and I use a Haglöfs Fanatic hat which manages to be always warm, but not too warm!

Shoes will depend on conditions but for me, once winter arrives, I usually require a winter shoe with studs to provide grip, particularly in ice. The VJ Xero 5 works exceptionally well. Of course, in most scenarios you could use your favourite trail shoes and carry micro crampons which you can add and remove as required. However, if you know you will be in snow/ ice all day, a specific winter shoe provides a much more enjoyable experience.

Finally glasses with a specific winter lens are often essential to protect from cold air, snow and reflected brightness from snow. I use Oakley Radar.

THE PACK

Black Diamond Distance 15 is a somewhat unique pack that manages to appeal to trail runners and alpinist/ climbers who have discovered that all important link-up of sports coming together for unique adventures and/or fastpacking. These adventures tend to entail a bit of easy climbing, some scrambling, some fell running and some walking – or just about whatever you can string together.

Black Diamond Distance 15 balances running and alpinism perfectly.

A hybrid between running and climbing pack, the Distance 15 fits snug to your body and is stable with minimal bounce. The main compartment of the pack includes a quick draw-string main opening which Black Diamond say is waterproof – it is not! Please use a waterproof bag inside like those provided by Sea to Summit. A zippered security pocket inside is ideal for a wallet and there is a stretch mesh divider that will hold a bladder, or it can be used for storing nylon or dyneema.

Elasticated compression straps either side of the main bag are ideal for reducing the volume of the pack and keeping everything tight together and they can be used to secure a pair of ice axes that also have specific storage at the bottom of the back and security buckles that pass through the ice axe head. Integrated into the main compartment (on each side) are ‘Quiver Sleeves’ for Black Diamond Z-folding walking poles. The front of the pack has a vest fit with two adjustable straps and two 4-way stretch zippered pockets and four front stretch pockets that will hold soft flasks, snacks or any other essential ‘on-the-go’ items.

IN THE PACK

Spare base layer, top and bottom – These would be duplicates of the Icebreaker 150 as worn.

Spare socks – Merino run sock.

Mid layer/ insulation – In winter, I will already be wearing a mid-layer, either the Haglöfs or inov-8 as mentioned above. My additional insulation would be down and the Haglöfs Essens is an incredible all season product. It has warmth, very low weight and first-class goose down with 800 CUIN filling that it is DWR treated – the filling stays dry for up to 10,000 minutes with exposure to wet conditions.

*Barrier Shorts – Haglöfs make an excellent, light and packable barrier short for the extreme cold.

Waterproof jacket – The inov-8 Ultrashell Pro is an excellent very lightweight waterproof jacket but in winter I will usually take a heavier duty Gore-Tex Paclite L.I.M jacket by Haglöfs.

Waterproof pants – inov-8 Trailpant waterproof and breathable designed for really cold, wet conditions.

Liner gloves – I would carry an additional pair of Icebreaker merino as mention above.

Outer gloves – I would typically carry two outer gloves as I suffer with cold hands, a warm Sentinel mitt by Mountain Equipment and a waterproof over mitt by Black Diamond.

Hat – Spare hat as above.

Buff – Spare as above.

Food and hydration – In winter, a main issue can be frozen bottles, so I carry one or two small Thermos flasks with coffee, sweet tea or hot chocolate. It can make a big difference to have this option. For snacks I will use energy bars, Kvikk Lunsj or similar. Always a good idea to plan a cafe stop on longer runs too!

Phone – I use an iPhone and I make sure I have mapping software such as Footpath and what3words for emergency use.

Headtorch – A simple Petzl e-lite as a ‘just-in-case’ for all runs but if running at night I use a Silva.

Knife – Victorinox.

Wipes – Wipes.

Waterproof liner bag – (maybe 2 depending on needs) – Sea to Summit make excellent lightweight bags to make sure all spare clothes etc remain dry.

Bivvi – Terra Nova Survival bivi that is fully waterproof, breathable and has a simple drawcord closure. It packs away into a small stuff sack.

Heat pads – An essential back-up for hands and feet by Nevercold or similar.

First aid – Lifesystems small emergency kit in waterproof protection.

Batteries/ Battery pack – Modern tech doesn’t last long in extreme cold so carrying a back-up battery can be a good idea, Goal Zero make good products.

Map and Compass – As applicable.

*InReach tracker – Garmin.

*Poles – Black Diamond Z-Pole Carbon.

*Crampons – You need to be very specific with crampons and the shoes you use them with, however, a pair of Snowline are a good back-up.

*Ice Axe – Camp Corsa – lightest ice axe out there for low angle glacier travel, ski mountaineering and adventure racing.

*Snowshoes – Atlas Race 22.

*Hand Ice Studs – Isvidda Isdubb If you are running on the ice, it is important that you use ice hand studs both for your own and others’ safety. (These are often sold for those ice fishing.)

All items with * are only applicable based on the adventure, the type of terrain, weather conditions and personal experience. The inReach is a wonderful security blanket that is arguably ideal for any run/ adventure but if you have a phone (with power) at least you have one emergency back-up. However, phones don’t always have reception.

LIGHTERPACK is a great online tool that helps you manage equipment and keep track of pack weight and contents, HERE is an example of what is listed above.

SUMMARY

Winter adventures are incredible and exhilarating. On a personal level, I find them more challenging and exciting than many Spring/ Summer trips due to the added complexity. However, that complexity can prove to be fatal.

Don’t compromise in winter. Be prepared.

The above list of equipment is designed to show you what is possible and how to make weight as minimal as possible without losing efficacy of the items. You could go away and purchase this list of items and you’d have all you need for winter running.

However, if you are like me, looking around, testing items and comparing is part of the fun… It’s actually what I have been doing for years, that is how this list came about.

So, do the research, make sure you not only have what you need for an adventure but make sure you have all the extras needed should a situation arise leaving you vulnerable.

Further Reading:

Ice Running HERE

Winter Running HERE

Embrace Winter HERE

Winter Camping & Fastpacking HERE

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WINTER RUNNING – Hints ‘n’ Tips

Posted on January 14, 2021 by talkultra

Winter running, day or night, is special that provides a very different experience to running in the hopefully warm, dry, sunny and balmy days of Spring, Summer and Autumn. In all honesty, winter running for me and many others is often preferable, just a shame we can’t have the same amount of daylight hours as Summer brings.

All running, particularly in the mountains, remote areas and particularly if going ‘solo’ brings an element of danger that must be managed. Winter and extreme conditions do increase risk from many aspects and this article is designed to help you make the correct decisions even before you start any running adventure.

EXPERIENCE

No two runners are the same and experience and knowledge are a key bonus when it comes to any running, especially in challenging conditions. So, firstly, understand yourself and your level of experience. This will make your enjoyment and comfort on any adventure enhanced. As tip, start with short days and as your experience, knowledge and understanding increases, you can then venture farther and longer. Even contemplating multi-day/ fast packing adventures. Read an article HERE.

Ask:

What am I doing?
Where am I doing it?
When I am doing it?
What are the options exist to cut short my adventure?
How remote will I be?
What are the risks involved?
What weather can I expect?
What is the worst-case scenario?

Preparation is key and assessing what ‘may’ happen on any adventure or run is crucially important to make sure that a day or multiple day’s activity remains safe.

Weather can change in minutes at any time of the year, especially in a mountain environment. In winter the changes can often be far more extreme, a cold dry day can suddenly become wet, windy with sub-zero temperatures. Hypothermia can hit in minutes. Understand this and prepare accordingly.

It’s possible to run across frozen lakes in certain parts of the world.

Solo adventures are invigorating; however, risks are increased significantly in this scenario. Sprain an ankle (or worse) and become immobilized in bad weather and this becomes a high-alert scenario. So, not only should you have equipment and apparel that will help you survive a situation like this, but you should also have technology to make you safe. A mobile phone (with enough battery) is compulsory and a tracking device, such as a Garmin InReach would be a perfect all-scenario safety device that with the press of a button can obtain SOS support. But remember, at all costs, emergency services are not a comfort blanket that allows you to cut corners. Prepare properly.

Running with a friend adds safety and a natural back-up scenario, so consider this. Women in particular may feel far more secure running in company.

When planning routes, think of short cuts, options to deviate to reduce distance/ time and never push on or let ego dictate. The trails and mountains will always be there. Turning back is a strength not a weakness.

Pace, particularly on longer adventures, will typically be slower in winter due to underfoot conditions and weather conditions. In cold, icy and sub-zero temperatures, sweating is not a friend, particularly should you be forced to move slower or stop, so, think about this and regulate pace to help minimize sweat rates.

Finally, it’s always wise telling family or friends when you are going on adventure, where you are going with proposed route and when you will return. This is a great back-up to have others looking out for you. Of course, this doesn’t need to happen for a daily 5 or 10km run.

EQUIPMENT

The equipment you will use and how much equipment you will take will depend on the type of adventure you are undertaking and how long that adventure will take. This harks back to the ‘experience’ as outlined above. Needless to say, winter will almost always require you to carry more. If running on the road and in public places, make sure you can be seen with reflective items.

Read an article on ‘Getting Layered’ HERE

CORE

Keeping your core warm is essential and without doubt using a merino wool base layer (or similar) with an optional small zip neck for your body is key. Merino wool in particular has an ability to retain warmth, even when wet or damp. Top tip: Take a spare base layer in your pack on runs.

PROTECTION and WARMTH

As mentioned in the ‘Getting Layered’ article, you will need to adapt the body layers for the weather you will run in and the weather that you ‘may’ encounter. A mid-layer will provide warm and this can be made of a product like Polartec, Primaloft or Down. Consider balancing warmth, size and weight. On a personal note, I use a Polartec layer as my standard warmth layer and then carry a ‘treated’ Down jacket (this can get wet and still be warm) in my pack as an essential warmth layer. The final layer will be a waterproof with taped seams, this layer will protect from extreme wind and rain. Zips on mid and outer layers add weight but they are essential for being able to regulate temperature.

HEAD

A hat is essential for retaining heat within the body, *“even if the rest of your body is nicely wrapped up, if your head is uncovered, you’ll lose lots of body heat — potentially up to 50% of it — in certain cold-weather conditions.” You can regulate temperature while running by simply adding and removing a hat. Wear a Buff or similar around your neck.

SUNGLASSES

Protect your eyes, particularly in snow. You can get specific lenses designed to enhance vision in winter conditions.

EXTREMETIES

Hands and feet are a huge problem area in winter, particularly if you suffer with Raynaud’s. Keeping your core warm immediately helps keep extremities warmer as the body naturally abandons extremities (hands and feet) to protect vital organs. For feet, just like the core, merino socks are superb starting point for warmth, even if wet. However, if you anticipate feet to get wet repeatedly and in sub-zero temperatures, you will need to think about other options. A good example being neoprene socks that are warm when dry and should you get feet wet, they are designed to retain warmth when wet by insulating the water between foot and sock. You need to be careful of trench foot should feet remain wet for too long. For hands, a merino liner sock is ideal as a starting point and then a mitt over the top adds warmth and insulation. Mitts are always warmer than gloves and if you do not require finger dexterity, they are always preferable for warmth. Consider having multiple mitts of different warmth levels to that you can adapt to the weather. Also consider longer socks that come higher than the ankle, especially important if running in snow. Top tip: Take spare gloves and socks on any run.

LEGS

Shorts are not a good idea in winter, keeping leg muscles warm is essential for comfort and the ability to function properly, so, use tights. Ultimately, you may require multiple tight options starting with a simple Lycra product and moving up to insulated tights with wind blocker. Of course, carrying a waterproof pant with taped seams is also an essential for winter. Add them to your pack and do not compromise, you may not require them for over 90% of your runs, but when you need them you need them.

SHOES

There is no definitive winter shoe and, in many scenarios, the shoe you usually run in will work fine. However, if you have snow and ice, you will almost certainly need to consider other options. There is an in-depth article HERE but for me, a winter ‘stud’ shoe is my go-to for all my runs. In simple terms, it is often a conventional run shoe with metal studs added to provide grip in ice and challenging conditions. They are a game changer. Winter shoes are often insulated so as to keep feet warmer. Top tip: Consider socks and consider that you may wear multiple socks or thicker socks, this may require that you a larger shoe but be careful, particularly in the propulsive phase as this can make the shoe bend differently behind the metatarsals.

PACK

You will almost certainly require a larger pack for winter runs. A 12-15 ltr is probably ideal for long days and if fastpacking, 20-30 ltr would be normal. Top tip: Use dry bags inside to protect key layers and where possible use several that are different coloured, so you know which is an insulating layer and which is an outer layer.

FOOD and HYDRATION

Just like on any run, calories and hydration are essential. Winter and in particular the cold can easily make you forget to drink, make it a habit. Cold and extreme weather will also burn more calories, so, keep the fire stoked. Plan runs that take in a cafe, hut or lodge stop. If you do the latter, you need to balance losing hard earn warmth and then going back out in the cold. This is where carrying a spare base layer can be a great idea. If in remote locations, you need to consider re-supplying. Importantly, streams that provide water in summer may well be frozen in winter. Also, bottles may well freeze if exposed to sub-zero conditions, so, consider insulated bottles, using warm water and maybe keeping bottles in a pack, wrapped in clothing to retain warmth and reduce freezing possibilities.

OTHER ITEMS

The more experience you have, the greater your winter challenge may be. Always have the correct equipment, for example, ice axe, crampons, rope, harness, hand spikes, snowshoes and so on. A Bivvy bag is an essential when in remote locations for safety, in addition, always carry a head torch as a just in case scenario should a run take longer than anticipated.

Read about a winter expedition to the Atlas Mountains HERE

EXAMPLE EQUIPMENT LIST

As a start point, you will be wearing the following applicable to the conditions:
Base layer.
Mid layer.
Hat
Gloves.
Glasses.
Socks
Appropriate shoes.

In the pack:

Spare base layer.
Spare socks.
Spare gloves.
Insulating layer (down or primaloft)
Waterproof layers, top and bottom.
Headtorch and spare batteries.
Phone.
Tracking device.
First aid.
Bivvy bag/ space blanket.
Food.
Drink.
Battery back-up.
Heat pads for hands and feet.

FINALLY

Embrace winter. It’s a great time of year to explore. Respect the conditions and if you follow the above, you will almost certainly have safer and more enjoyable outings. Accidents do happen at any time of the year, in winter, risks do increase so respect the conditions. Accept that you will go slower in winter.

References:

* health.harvard

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Running On Ice – A Guide

Posted on December 3, 2020 by talkultra

Abelone Lyng using the Artic Talon by inov-8

Depending on where you live, the arrival of Autumn and Winter can put fear in many a runner. Snow and more importantly ice, are not a runner’s friend.

I get no traction cause I’m running on ice
It’s taking me twice as long
I get a bad reaction cause I’m running on ice
Billy Joel – Running On Ice

Imagine a scene, the snow is on the ground, the sky is blue, and you just can’t wait to get out. Within 10-strides you are on your butt… ice was under that wonderful white powder.

However, it doesn’t need to be that way. It’s perfectly safe to run in winter and contrary to what you may think, it’s fun and exciting. Read an article HERE about preparing for winter.

Firstly, snow is fine to run on and in all honesty, a good trail running shoe with a good aggressive outsole will work fine, providing no ice is underneath. Look at shoes that perform well in mud and they will provide great grip in soft snow. Think about how you will keep your feet warm? A Merino sock is essential as they still keep feet warm even when wet. However, if you anticipate feet to be constantly wet, the use of a barrier sock in addition to a Merino sock is a great idea, SealSkinz being a good example. Importantly, take into consideration that your winter shoe may need to be a half size larger to accommodate for extra sock width.

The use of a gaiter is a good idea as this may stop or delay snow going in the shoe around the ankle. As an example, inov-8 produce specific fixture points and gaiters on many of the shoes they make.

Accept that in snow you will move slower and that runs will be more demanding. You naturally get a harder work out, so now is not the time to try speed or intervals.

Fresh snow is great to run on providing it is not too deep. Constantly sinking into deep fresh snow is exhausting, look for footprints or flattened snow, this will make moving easier. If you do wish to run in soft and deep snow, snow shoeing is a great option.

Think about when you run, early morning and evening you run the risk of more ice, then you need to consider the information below. Ice forms around dawn and late evening, when temperatures are typically drop. The ground temperature causes precipitation to freeze, thus creating ice. Of course, some places have permanent ice due to consistent sub-zero temperatures, in many ways, this makes shoe choice easier as you know what to expect. Darkness can make ice and particularly black ice difficult to see, so, be careful. A good headlamp is essential and a waist/ chest lamp in conjunction with a headlamp really makes viewing the ground optimal.

Trail is often better than the road, so if you have the chance, use trails. Trail has a naturally rough surface making traction and the risk of slipping reduced.

Snow running is a little like running in sand. You will use more muscles, get fatigued in a different way, you will use your core more and mentally you will be constantly engaged, it’s difficult to just switch off when snow or ice running.

Needless to say, layer clothing (article HERE) and make sure you use long tights and higher socks. You do not want to get snow burn!

Once snow becomes packed down, hard and frozen, you need to re-think and consider ICE running.

ICE

inov-8 Artic Talon winter shoe has 14 studs for grip.

Have you ever been running, hit some ice and had that feeling of the world going into slow motion? Your core engages, your arms go high, your feet go in different directions and somehow, you stop yourself from falling… Or you hit the deck! It’s an awful feeling and one that stops you in your tracks forcing you to move at a snail pace afterwards. It doesn’t need to be like that though.

You have 3 options when it comes to running outdoors in ice conditions:

You stay inside and do not run opting for treadmill, gym, cross training or other exercise options.
You use your normal run shoes and are prepared with the addition of nano or micro spikes.
You use specific winter shoes with studs OR you add studs to your run shoes.

Option 1 is easy – a treadmill is safe if not a little boring and yes, cross training is a great addition to any training plan. However, you do not want to be indoors all the time.

Option 2 is a difficult one from the perspective of I would only use nano or micro spikes if I was expecting the road or trails to be mostly runnable BUT there may be a chance of ice. The main reason for this, although these spikes work great, they are not ideal if used for prolonged periods of time as they are not as comfortable. So, these spikes tend to be in my run pack and then used for short periods of time as and when road or trail conditions dictate.

Option 3 is dictated by permanent ice on roads and trails and quite simply it makes shoe choice easy. I personally dislike that transition period hovering around zero when ice may or may not be around. Give me cold temperatures and ice any day over the question mark conditions. With ice everywhere I use specific winter shoes that have studs embedded into the outsole that create grip and provide security. Once you have used a specific shoe like this, you will never go back.

TECHNIQUE

Like anything, you need to learn to run on ice and the biggest tip I can give is, trust the shoe! If you are using a winter shoe with studs or a normal run shoe with nano or micro spikes, accept that it will do the job and trust them!

Body weight and force is a friend with ice. Don’t fear it and hold back, run with force and really plant your foot. Pressure (with body weight) sticks the studs into the ice and that is what gives you the grip.

A shorter stride, firm foot placement and confidence.

If possible, try to land on the middle of the foot, this will allow more of the outsole to have contact with the ground, again, this gives more grip and security.

A shorter stride and higher cadence works in most scenarios and look ahead, typically 2-3 meters and plan a route.

Going uphill the front of the outsole will be used, run strong and forceful. Downhill, trust the shoe and try to place your foot flat optimising the whole of the outsole and its studs and/ or nano/micro spikes.

Accept that ice running is tiring, many consider it to be harder on the body even in comparison to road running.

PRODUCTS TO HELP YOU RUN ON ICE

MINI NANO or MICRO CRAMPONS

These are low-profile ice spikes (varying sizes and types) which enable you to run or walk on slippery frozen surfaces with confidence. Typically, they have an elastomer harness that stretches over any run shoe and they come in sizes, just like socks.

Kahtoola Nano Spikes offer studs that are very similar to specific winter run shoes like those listed below. They have 6 studs at the front and 4 at the rear. They come in XS, S, M, L and XL. I personally go down one size when using any of the ‘add-on’ spikes as I feel that they are more secure.

Yak Trax offer several options and the ‘Pro’ is recommended for running as the ice grips have stronger, shaped-edge, coils and a retaining strap which goes over the top of the footwear for extra security.

Nortec are specialists with ‘add-on’ spikes and they have three distinct models. The Corsa is very much like the Khatoola spikes with a 6/4 configuration. The Trail has spikes just at the front and rear and are more aggressive. The Nordic are ideal in more mountain and severe environments when one is encountering Alpine conditions.

Snowline like Nortec produce many ‘add-on’ crampons, a personal favourite is the Chainsen Pro.

WINTER RUN SHOES

VJ Sport Xante has 5mm lugs and 20 carbon steel studs.

Specific winter run shoes offer the best run, the most secure grip and the most comfortable ride when running on ice. Many brands produce specific shoes as part of their range to offer an excellent winter running experience.

Karin Franck-Nielsen using the Asics Gel-Fujisetsu 3 GTX

Top tips: Low temperatures don’t go well with a narrow-fit shoe so a roomy toe box may be worth considering. Also, ice running is tiring, more cushioning may well prove to be advantageous. Finally, you may wish to wear two pairs of socks and/ or barrier socks, so, keep this in mind, sometimes a half or full size bigger may be a consideration BUT make sure you try the shoes on with the socks you expect to wear.

Read a guide HERE.

Recommendations:

VJ Sport Xante is a cushioned shoe and very comfortable for longer runs. It has a 10mm drop and medium fit. Cushioning is 10mm/20mm with 5mm lugs and 20 carbon steel studs.

inov-8 Artic Talon has a 4mm drop, 7mm lugs, great cushioning with 17.5mm at the front and 21.5mm at the rear, excellent weight, a more precision fit and 14 studs that are longer than those offered by VJ and Icebug.

Abelone in Artic Talon, Ian in VJ Sport Xante

Icebug NewRun BUGrip GTX – includes a BOA adjustment which works really well in cold conditions when gloves could hinder adjusting laces, they have 17 steel studs that adapt to the surface, a wider toe box, 7mm drop and good cushioning.

Other recommendations:

Salming iSpike
Salomon Spikecross 5
Asics Gel-Fujisetsu 3 GTX
Saucony Peregrine 8 Ice (This shoe does not have studs but features Vibram’s Artic Grip® outsole utilizing Wet Ice Tech to keep you pushing the pace without slipping.

MAKING YOUR OWN ICE SHOES

One option is to make your own winter shoes. Maybe you have a favourite trail or road shoe that you’d like to adapt? I’d recommend that you use a shoe that has seen some use, say 2 to 300-miles. If you were using a new pair of shoes, it would make better sense you purchased a specific shoe as listed above. However, this way you breathe life into a shoe that would soon not be used due to wear.

Purchase Hex Head Screws from a DIY store. Be careful on size, typically 3/8 or 1/4 is best.

Screw the shoes into the outsole of the shoe using an electrical screwdriver, makes things much easier. I suggest you mark the areas with a pen first. Think about foot placement and where you want grip. Ideally 10 at the front and 6-8 at the rear.

Tighten the screw into the outsole until the head is flush with the shoe. The head of the screw provides the traction. Be careful not to screw too far and go through the shoe and into the insole.

Job done.

Elite runner, Jeff Browning wrote and article on this.

Jeff Browning adapted his Altra shoes for ice running. Image ©jeffbrowning

*From experience, I do feel that a hex screw does not give as much grip or confidence as a specific winter stud. Also, you will find that you will need to replace them regularly.

CONCLUSIONS

Snow running is great fun, provides a great workout and provides a great change from your typical Spring and Summer runs.

Ice running is often feared, but if you follow the tips above, there is no need to fear the conditions. If you have a specific product that will provide grip, that can be a Nano Spike, a specific winter run shoe or even a *homemade run shoe, then you can be confident that you will have grip.

Only you know your needs.

If ice running is something you will do only now and again, I recommend using a product like the Khatoola Nano Spike for roads and trails with ice. If heading off-road where ice will be mixed with snow, a more aggressive spike such as those by Nortec or Snowline would be better.

If snow and ice running is going to be a day-to-day occurrence, investing in a specific winter shoe is a great choice. The comfort levels and grip are considerably better.

Have confidence and enjoy the running.

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Kilian Jornet #kilianPhantasm24h Part Two!

Posted on November 16, 2020 by talkultra

On October 26th 2020 I released via this website that Kilian Jornet would take on a 24-hour run at the Måndalen Stadium in Norway on November 8th.

This post was news to the ultra running world and it created a stir. It was BIG news. Just the thought that mountain man, climber, skier, alpinist, explorer and adventurer, Kilian Jornet, would contemplate running around a 400m loop was, well, crazy!

Kilian ‘Skyrunning’ at the iconic Trofeo Kima.

My news was copied, posted, re-quoted, shared and many media took my content, provided no credit and then shared the story.

Ironically, the news was short lived. Kilian direct messaged me to say he was too injured to contemplate this and then said via social media:

“Wow! I was all the day out and saw this just now 😅 Thanks for the idea guys!! At the moment I’m trying to get back from a injury (literally did my first run since last weekend) but why not to try to run something that long in the future..”

Suddenly, all the media who had posted were left perplexed and while many supported my news, I received countless negative comments, questions and basically nasty comments. I think the assumption was I had posted fake news, to coin a phrase.

I had been with Kilian at Hytteplanmila 10km Road Race (HERE) where he ran 29:59 in his first ‘official’ road race. He told me of a niggling injury and that he would take a week off. In the following days (w/c Oct 19th), I heard news of the 24-hour attempt. This came from multiple sources, primarily athletes who were being invited to join Kilian on November 8th at Måndalen Stadium.

“In fact, the assault on the 24-hour challenge was scheduled for the first week of November, but Kilian was forced to delay it due to the discomfort that appeared after running his first 10 km race on asphalt, the Hytteplanmila, in 29 ‘ 59 ” in mid-October.” – Albert Jorquera writing for Runedia

It was difficult to confirm the story. That is until Sunday October 25th when a post on Norsk Ultra was made public. It was only a matter of time before this news became available for all.

I wrote my article HERE and reached out for quotes. The post once live went viral. I guess the rest is history… The announcement today by Salomon and Kilian is vindication, albeit the date of the event was wrong (injury doesn’t work to dates), of my original post.

*****

November 15th, Salomon and Kilian Jornet released simultaneously.

The date may have changed (due to injury) but the location and the concept remain the same. Kilian Jornet will run 24-hours on a track.

HERE

_{^{#kilianphantasm24}}

The release of the news by Salomon is extremely welcome and it so wonderful to hear the Kilian will push himself on a new stage. The original concept was an attempt to break the record of ultrarunnning legend Yiannis Kouros. The reality is 756 laps of a 400m track. Yiannis set the world record at 188.590-mile.

The event will take place at *Måndalen Stadium, and should have happened on the weekend of November 21/22 and as per my original post, the provision of +/- 2-days may need to be considered for weather. (*Lymbus who manage Kilian confirm the location to be Måndalen.)

The attempt has now been pencilled for Friday 27th November with a 1030 am start – to be confirmed! Weather looks cloudy with some sun but temperatures could drop to -7 if long term forecasts are to be relied on.

https://www.salomon.com/phantasm24.

Salomon say, “The start time of Kilian’s Phantasm24 challenge is slightly weather dependent…”

Currently, weather forecasts are very poor with 70/80% chance of snow and temperatures between -1 and -3 during the day, they would be much colder at night. The stadium Måndalen Stadium is outdoor and this in itself brings a whole new dynamic to any 24-hour should this be the confirmed location. Norway in November, minimal daylight and cold temperatures, this will be a tough 24-hour.

To follow all the health prevention measures against the Covid pandemic, the challenge will be closed to the public. But it will be possible to watch live HERE

Phantasm shoe – Kilian used this for the 10km road race.

Titled #kilianphantasm24 – the project will see Kilian push new personal boundaries and at the same time, provide exposure for the Phantasm shoe. I am currently aware (tbc) of several other high-profile athletes who ‘may’ join Kilian on the track, Didrik Hermansen, Simen Holvik, Sebastian Conrad and two more, Harald Bjerke and Jo Inge Norum I believe.

“My hopes are to set a new national record and to have the honor to run 24 hours with these fantastic people.” – Simen Holvik

“So, now we all know! Going to be exiting. I will do the 24h, zero degrees.. hopefully no wind!” – Didrik Hermansen.

For perspective, to break the Yiannis Kouros world record, any runner would need to be able to cover an incredible 7.875-miles per hour. Statistics show that from the ‘test’ run by Kilian earlier in August 2020 that this objective may be possible? He ran 84.89km in 5:58:13 with an average 4:13/km pace. The numbers speak for themselves, it’s a huge undertaking, especially on an outdoor tack. However, it is going to be fascinating to see what happens with each journey of the 400m.

“…and now I am super excited to test myself doing something that long (and far from what I like) but where I will learn so much and grow as an athlete. (And probably doing this 24h in a track because I love that pain feeling.)”
Kilian Jornet, Twitter

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Embrace Winter for New Adventures

Posted on September 30, 2020 by talkultra

The passing of September and the arrival of October can signify dread and a sense of despair in many as daylight disappears and the weather changes. However, one of the secrets of ‘surviving’ this new season is to embrace it. Don’t look at the negatives, on the contrary, the perceived negatives are actually positives. Seasons exist for a reason.

Lethargy, low mood and the perceived feel to hibernate are all characteristics we feel during the winter months and first off, don’t fight it, accept that winter brings an opportunity to recharge, relax, read a book, catch up on some movies, light a fire, get a blanket and yes curl up on the sofa and relax. There is no harm or guilt in this.

SAD (Seasonal Effective Disorder) is something we all can feel and yes, some feel it considerably more than others, particularly if Serotonin is reduced and this is often treated with drugs. But light, or the lack of it, is a great contributor. Top tip – Look at changing the bulbs on your lights to ‘daylight’ balanced and when required, adjust brightness throughout the day to help simulate the natural passing of light. It’s a great and easy way to help simulate the variable light intensity changes in one normal day.

Mindset is a key factor to a successful winter and once you get the mind tuned, you will soon appreciate and embrace the possibilities that the winter season can bring, especially as a runner or someone who enjoys outdoor life and activity.

As in all things, we are individuals and as such, we all treat circumstances and changes in different ways. I personally see winter as an opportunity to do things I could not do in spring and summer. I see the challenges that winter will bring as a test, both physical and mental and I look upon it as an opportunity to learn and adjust. Resources and circumstances do go a long way in making my ability to adapt successful, so, to start off, look at these aspects and put yourself in a good place before the cold, wet and dark hits.

In a discussion with a friend over a glass of wine, I was surprised to hear our discussion begin to deteriorate…

“I just hate this time of year. The daylight is leaving us earlier and earlier each day, the light is already arriving so late in the morning and I can feel the damp starting to creep into my body. It will be only a matter of weeks before I am in perpetual cold and dark, I cannot wait for spring!”

It is easy to see from the above quote that before winter has begun, my friend is defeated. I smiled and laughed with him and turned the conversation around.

“Yes, the darkness is coming as is the cold, the wet, the snow and the ice,” I replied. “But what a remarkable opportunity this brings. Just think about it. Cozy nights at home with candles and a movie. Adventures in the snow. Running with a head torch. Learning a new skill. Reading and yes, I could go on and on. Winter for me is just a wonderful opportunity and I cannot wait for it to begin.”

I already felt like a winner as mentally I was prepared and excited for the opportunity, whereas my friend, was already starting the hibernation process.

EMBRACE THE WINTER

I strongly believe that embracing winter and making the most of the season starts with mindset. With a good mindset as outlined above, you will already be in a great place to start.

Marino Giacometti, founder of skyrunning also made the summit on race day – ‘for fun!’

As runner’s and outdoor enthusiasts, we are all at different abilities and yes, we all have different reasons why we do what we do. A great example being an elite runner may well look at winter as an opportunity to address weaknesses and maybe spend more time in a gym working on strength and core.

Monte Rosa Skymarathon

A running enthusiast may well just want to tick over, keep fit and maintain a healthy weight during winter months. And then there is the outdoor enthusiast who may well accept that running is something that will go on a back burner for the coming months and accept that walking, indoor cycling, skiing, gym work and so on is the way forward. Whatever group you fall in, take a couple of hours with a pen and paper and self asses how the last year has been and what you want to achieve the following year, this will help provide some specific goals over the winter to keep focused. This planning and assessment can be as simple as complicated as you wish.

As an example, mine is to embrace the season and the weather and to seize every opportunity. I will hone my head torch running. I will practice my ice and snow running. I will experience my first snow shoeing and I look forward to multi-day snow adventures that will carry me from one point to another in a self-sufficient way. But I also want to write more. I want to read a couple of books that I have never found the time for and I also want to embrace the downtime to rest and recover. My connection with nature and breaking from the digital world is integral to a healthy existence and that cannot stop just because the season has changed.

CLOTHING

We have all heard it before, “There is no such thing as bad weather, just bad clothing.” It’s true I am afraid. Clothing is one of the key essentials that makes any winter adventure not only bearable and enjoyable. As outdoor people, we have never been as lucky. Technology in apparel has now progressed to a level that we can be warm and dry in super-light products. The downside of course is cost and yes, gearing up for winter can be expensive.

Layering is key with apparel, starting with warm layers against the skin, insulating layers on top and then waterproof and windproof layers as the final touch that will protect from the elements. Merino is great as a base layer and I have a long sleeve top and legs as a starting point. Now of course, I may or may not use them as this depends on the outdoor exercise I am doing. As an example, I would wear the top if running but not the legs. A mid-layer is more often than not either Primaloft, down or synthetic. Each has its place but if you could only choose one, Primaloft (or similar) would be the most versatile due to its ability to retain warmth when wet and still be lightweight. The outer layer should be waterproof and windproof with taped seams and again, it is essential to have jacket and trousers.

The above looks at the core, but if you are like me, the extremities are my most vulnerable in winter and after getting frost nip both in my toes and fingers on the summit of Monte Rosa several years ago, I know need to ensure that I have multiple options for keeping my feet and hands warm. I use Merino base layer socks and gloves which are very thin. For my feet, I then add thicker Merino socks over and inn certain scenarios I have even used Gore-Tex or Neoprene over socks. For my hands, mitts always provide the most warmth and I will use them as first choice. If I need finger dexterity, I often purchase gloves several sizes too big that will allow for multiple layers to retain warmth.

A hat, buff and glasses add the finishing touches. A good hat is one of the easiest ways to retain heat inside the body. A Buff is perfect for around the neck, pulled over one’s nose and mouth to keep out cold air or you can use as a hat. Glasses are an essential to keep out the elements from my eyes and particularly essential if doing any outdoor activity in snow.

Finally, footwear is an absolutely key element to make any outdoor activity successful. There is no one-stop solution here and as a runner, your everyday trail shoes may be ideal for a bulk of your runs, however, specific conditions require specific shoes.

Mud/ Wet – You need an aggressive outsole that will grip and gain traction not only of sloppy wet mud but also on tree routes, rocks, gravel and a multitude of other surfaces. Top recommendations are VJ Sport and inov-8 who have been producing shoes to handle the elements for years. Personal favorites are the XTRM (here) and X-Talon(here.)

Snow/ Ice – In soft snow, the shoes that you use for mud/wet will usually work fine providing adequate grip. However, ice brings new challenges and many runner’s avoid ice at all costs. However, products exist that allow for running in such conditions. Firstly, you can micro-crampons (Snowline or Nortec as examples) that simply adapt any running shoe for ice.

I personally prefer a specific shoe, such as the VJ Sport Xante (here) which as all the attributes of my favorite trail shoes and the added grip from 20 studs. Or the Arctic Talon (here) by inov-8.

Xante

Arctic Talon

As a final note on footwear, I use boots and more substantial crampons when venturing in to more alpine and challenging terrain. Read about a trip to the Atlas Mountains here. There is no one answer here but if moving fast and light, the new inov-8 Rocltite Pro G 400 (here) is a great cross over and then I use two specific mountain boots, La Sportiva G5 (here) or the Trango Extreme (here.)

There is no one solution here and having the options to adjust clothing based on weather conditions is key.

Top Tips:

Carry a pack that will allow you to carry options of clothing. For example, it may well be dry when you leave but rain could come at any time, make sure you have waterproof layers with you.
Take off and add clothing as you exercise. When it’s cold, we often start with many layers as the first 15 min can feel uncomfortable. However, our core soon warms up. Take the layers off early to avoid sweating. Sweating is not your friend in cold climates. Be prepared to add and take off as required. One of the many reasons many people do not, is because it can disrupt the flow of exercise, however, a little time stopping pays dividends in the long term.
Avoid getting base or mid layers wet.
Carry an extra base layer.
Protect extremities – hands, feet, nose, ears and lips.
Protect skin with sun block as and when required and post-exercise use a moisturizer – winter is hard on exposed skin.
Start easy and build into any outdoor activity allowing for a gradual warm up.
Have appropriate footwear.
Don’t forget to drink.
Take snacks/ food and even a flask or consider the option to obtain hot drinks.

SAFETY

Even at the most basic level, winter brings extra challenges and risk. A simple road run has increased danger due to increased challenges not only for you as a runner, but for those who are sharing the outdoors with you – drivers! Reduced visibility, challenging conditions under foot and on the road can make that simple road run feel like an assault course, so, accept that sometimes staying indoors and or going to the gym is a better option. But we don’t want to be forced to stay indoors and why should we? If you have the correct apparel and footwear, all is good, yes? Well, nearly… Running on the road and I would most definitely consider adding the following:

Wear bright clothes or wear a reflective vest such as the Ultra Performance (here) which is minimal and light.
Add a flashing light to your arm and ankle. Example here.
Use a head torch.
Take a phone.

Moving from road to trail and the risk from traffic is reduced greatly especially if one can start immediately on trail with no road running involved. Therefore, the need to wear reflective clothing can be reduced. But the risk of falling is greatly reduced and depending on where you are, that risk can be potentially life threatening. So, adjust safety measures based on:

When you are running.
Where you are running.
The duration of the run.
If running alone.

Running for 1-hour on a local trail is very different than a multi-hour adventure. I personally have a standard kit list and I take the basic on every run. It’s an overkill for the 1-hour runs and for the longer sessions, I add to it as required and dictated to by location and conditions.

Spare Merino base layer.
Spare gloves.
Lightweight waterproof jacket.
Lightweight waterproof pants.
Space blanket.
Head torch.
Mobile phone.
First aid.
500ml water.
Snack

The above, is my absolute basic kit that will go in a lightweight pack.

I then add equipment based on:

What am I doing?
Where am I doing it?
When I am doing it?
What are the options exist to cut short my adventure?
How remote will I be?
What are the risks involved?
What weather can I expect?
What is the worst-case scenario?

The above is a great start point. Even a local run has great risk if one is alone. Imagine running in the forest with snow on the ground, the temperature is just below zero and you are at least 30-minutes from anyone else. If you hit the deck, sprain an ankle, break a bone or whatever, you are suddenly stationary in subzero temperature. This is high risk.

Adapting to the environment, conditions and challenges is not something to be feared. It is actually fun! I go back to the mindset approach at the beginning, I see this as an opportunity, an experience to learn and a great potential to be taken out of my comfort zone.

What equipment/ advice can make a run/ adventure safer and address the list of questions above?

If possible, share any trip with another person. It’s more social and you have a backup.
Check weather conditions.
Tell a friend/ family member where you are going and when you will be back.
Have a phone and if necessary, an additional charger. It’s worth considering purchasing a phone that is not a smartphone – battery life is usually amazing.
Carry a tracker such as Garmin InReach or Spot.
Think layers and have base layer, warm layers, waterproof layers, hat, gloves and buff. On a personal note, I take spare gloves, socks and a base layer should I get wet and need the comfort and warmth of dry layers.
Know where you are going and have a map and compass. A GPX file is also a great option for watch/ smartphone.

Specific equipment:

Carry micro-crampons if you think snow/ ice is high risk.
Carry a bivvy bag which can be a life saver if stuck in a remote location with an inability to move.
Goggles are better than glasses if you are in a blizzard or strong winds.
Carry an ice axe if venturing anywhere with winter conditions.
Hand spikes for ice (more details below).
Snowshoes (more details below).

In many scenarios, common sense comes in to play and quite simply, a little extra weight and safety is far better than the alternative. Accept in winter that you will move slower and in a different way.

WHAT OPTIONS EXIST IN WINTER

This question can be asked in two ways, firstly, one’s head can be lowered, shoulders dropped, hands below the waste, a look of desperation on the face and, “What options exist in winter…?” The person asking this question has already decided that the answer is none!

For me, the way to ask this question is standing upright, huge smile on my face and the question, “What options exist in winter?” Already has me ready and primed to list a plethora of activities to keep even the most hardened sport enthusiast occupied for quite some time.

Night running.
Snow running.
Ice running.
Road running.
Climbing
Ice climbing.
Hiking
Fastpacking
Snow shoeing.
Learn something new.
Spend time with family and friends.

And the list goes on! Location, finances and available time all have a bearing on what is and what is not possible. One thing is for sure, possibilities are endless.

Night Running.

Quite simply, you need your run apparel and appropriate equipment as listed above. Importantly you need a head torch. Not all head torches are the same and an investment in the right kit early on saves money later. If you are running in the city with a great deal of ambient light and just the odd foray on trail, you may well get away with a budget torch and something around 200 lumens would work. However, if you are heading into the pitch black, running in forest, venturing into the mountains and pushing the darkness envelope, you are going to need a specific tool for the job. As an example, Norwegian lighting company Moonlight (here) provide head torches from 700 to 7000 lumens. Be specific on your needs and requirements and importantly consider autonomy, beam direction and spread, options for spare batteries and the option to keep the battery in apparel while still using the head torch, especially important in very cold environment when warmth will make the battery last longer.

Snow Running.

Layer up so that you have the flexibility to reduce heat and get warm as required. In many scenarios, particularly soft snow, a good aggressive trail shoe will work. However, consider the risk of ice so carry micro spikes. If in the mountains, knowledge and experience of snow conditions would be advisable. Be prepared with additional equipment such as poles and ice axe. Needless to say, gloves are really important.

Ice Running.

Use micro spikes for specific shoes as mentioned previously to ensure that you have grip and traction. In some places, Norway and Canada a good example, summer lakes freeze over and they become an incredible playground. Caution, safety and experience is required and if you have never run this way before, take advice from those that have. Importantly run with hand spikes (pictured below) available at all times should a disaster happen – these help you get out of a situation.

Measure the ice.
What is a safe thickness? 4 inches or more is ideal.
Check the ice colour – clear blue or green is good.
Fresh ice is best.
Know rescue techniques.

Climbing.

Mountains in winter offer an incredible playground and if you are new or inexperienced, the first option would be to sign up for a weekend trip with experienced professionals. The equipment requirements, techniques and safety measures vary considerably.

Ice Climbing.

No need to venture outside. In 2019 as an example, I started on a series of indoor ice climbing lessons which has now set me up for experiencing ice climbing outdoors. There is obviously a need for specific equipment: helmet, glasses, harness, ice axes, boots and crampons. However, most places, indoor or outdoor, offer the option to hire equipment as part of the lessons.

Snow Shoeing.

Fimbulvetr Hikr-X

A great winter exercise that provides an alternative to skiing or snowboarding that is an extension of running. Snowshoes basically allow you to float and not sink in the snow. But there is a difference to snow hiking and snow running, both in the shoe used and the type of snow. Run snowshoes are smaller, allow for a more natural gait and require the snow to be har packed. Whereas in soft snow, you need a much larger snowshoe to stop you sinking in the ground. Either option provides a great challenge and workout. Of course, races exist that require snow running both with and without snowshoes, so, if you are signed up or plan to race like this in the future, seize the opportunity. Abelone Lyng (here), winner of the Ice Ultra does winter snow shoeing trips in Norway.

Fast Packing.

Peak Design Field Pouch attached to a Montane Pack when Fastpacking in Nepal.

Snow, ice and cold weather doesn’t mean that multi-day adventures need to stop, on the contrary. Find a route, plan accordingly, have the correct equipment and off you go. These adventures can involve winter camping (you need a 4-season tent, appropriate matt and sleeping bag) or you can run/ hike form hut-to-hut or hotel-to-hotel. You are only limited by your imagination. Accept that you will move slower. Nepal is a magical playground for winter adventures.

Hiking.

Wrap up and include the family. Sport and our pursuit of it can often be selfish, not purposely, but we can get engrossed in challenge and adventure and often exclude the ones we love. Share the journey.

Training Camp.

Consider a training camp, maybe this could be something in warm weather to break up the winter months. I have been organizing a warm weather camp every January in Lanzarote for over 10-years, info here.

Other options:

Sign up for a challenge.
Make it social.
Add variety.
Train in the home.
Rest.
Learn something new.
Enroll in a class.

CONCLUSION

Ultimately, don’t letter winter get you in a spiral of mood swings, depression and locked indoors. It’s all about the mind and understanding that the variety winter brings is actually far more exciting and challenging than good weather and dry predictable trails.

Seize the conditions. Plan accordingly. Have the correct equipment. Test yourself with something new and trust me, by the time Spring comes around you may well be a little disappointed.

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