WINTER RUNNING – Hints ‘n’ Tips

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.

Winter playgrounds are fantastic.

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

inov-8 Arctic Talon studded winter 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

Equipment with tent and sleeping bag.

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

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. Please support me on Patreon HERE.

Follow on:

Instagram – @iancorlessphotography

Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

Web – www.iancorlessphotography.com

Image sales –www.iancorless.photoshelter.com

Running On Ice – A Guide

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:

  1. You stay inside and do not run opting for treadmill, gym, cross training or other exercise options.
  2. You use your normal run shoes and are prepared with the addition of nano or micro spikes.
  3. 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

Kahtoola Nano Spike ©khatoola

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.

Nortec Nordic.

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 Xante

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.

Arctic Talon inov-8

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
Newrun by Icebug

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:

Vibram Artic Grip has no studs.

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.

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.

Please support me on Patreon HERE.

Follow on:

Instagram – @iancorlessphotography

Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

Web – www.iancorlessphotography.com

Image sales –www.iancorless.photoshelter.com

Kilian Jornet #kilianPhantasm24h Part Two!

Kilian Jornet, Trofeo Kima 2014

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.

kilianphantasm24 announcement.

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

©Salomon

#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.)

Kilian writing on Facebook

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

Didrik Hermansen Oslo 2020.

“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

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. Please support me on Patreon HERE.

Follow on:

Instagram – @iancorlessphotography

Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

Web – www.iancorlessphotography.com

Image sales –www.iancorless.photoshelter.com

Embrace Winter for New Adventures

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.

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. Please support me on Patreon HERE.

Follow on:

Instagram – @iancorlessphotography

Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

Web – www.iancorlessphotography.com

Image sales –www.iancorless.photoshelter.com

Episode 182 – John Kelly and Damian Hall

Episode 182 of Talk Ultra brings you an in-depth interview with John Kelly, winner of the 2020 Spine Race and Damian Hall who set a new winter FKT in the UK.
*****
Talk Ultra is now on Tunein – just another way to make the show available for those who prefer not to use iTunes – HERE  You can download the Tunein APP HERE
Talk Ultra needs your help!
We have set up a Patreon page and we are offering some great benefits for Patrons… you can even join us on the show! This is the easiest way to support Talk Ultra and help us continue to create!
Many thanks to our Patrons who have helped via PATREON
Donate HERE
*****
00:49:37 DAMIAN HALL
*****
01:56:35 JOHN KELLY
*****
Please listen to the INTERVIEWS – please follow the show

Hosted on ANCHOR (HERE) the INTERVIEWS will also be available to listen on many other players, including SPOTIFY (HERE).
ANCHOR app on Apple HERE and Google HERE
Download links will be added in due course.
Apple Podcasts HERE
Breaker HERE
Castbox
Google Podcasts HERE
Overcast HERE
Pocket Casts  HERE
RadioPublic HERE
Spotify HERE
Stitcher
*****
03:27:22 SHOW LENGTH
*****
Share us on Facebook – Talk Ultra FB https://www.facebook.com/talkultra/
Tweet us on Twitter – Talk Ultra on Twitter https://twitter.com/Talkultra
And use good old word mouth.
Importantly, go to iTunes and subscribe so that you automatically get our show when it’s released we are also available on Stitcher for iOS, Android and Web Player and now Tunein.
Our web page at www.iancorless.com has all our links and back catalogue.
Please support Talk Ultra by becoming a Patron at www.patreon.com/talkultra and THANKS to all our Patrons who support us. Rand Haley and Simon Darmody get a mention on the show here for ‘Becoming 100k Runners’ with a high-tier Patronage.
*****
Stitcher You can listen on iOS HERE, Android HERE or via a web player HERE
Website – talkultra.com

Mount Toubkal and the Atlas Mountains in Winter

Located just 75-minutes’ drive from Marrakech (approximately 40-miles) the Toubkal National Park and Jebel Toubkal(4167m) is the highest peak in the Atlas Mountains. It is also, the highest peak in North Africa and the Arab World.

 Toubkal has two-seasons, Winter and Summer. In winter, summiting the peak brings new challenges as it is completely covered in snow. Winter mountain skills are required, and the use of crampons is essential.

I wrote an in-depth article about visiting Toubkal in summer months HERE and some of the information from that article is repeated below.

PRACTICALITIES

The gateway to Toubkal is Marrakech which is less than a 90-minute journey away from Imlil via taxi or private car. Imlil is the starting point for any adventure in the Atlas Mountains with a small village of restaurants, shops and hotels.

Flights to Marrakech are abundant and many budget airlines offer great prices, particularly if one can travel on a weekday.

If you have not been to Morocco before, I strongly recommend staying in Marrakech for several days before and after any trip to the Atlas. Even now, after multiple trips to the region, I still enjoy a pre/post stay in a Riad (local traditional hotel) to help provide some luxury and RnR either side of a strenuous hiking/ climbing period. There are many Riads in Marrakech all offering something unique and prices vary considerably, my favourite is the Dixneuf La Ksour which has only 6 rooms.

If you have been to the region before and want to maximize time, it is of course possible to land in Marrakech, get a taxi at the airport and be in Imlil within 2-hours. Riads in Imlil are very inexpensive and I have stayed at the ‘Riad Atlas Prestige’ on all my trips – it is inexpensive and offers great food.

A taxi to Imlil will be approximately 40 euro and a private car, usually arranged by your Riad will be 80 euro. 

TOUBKAL and the ATLAS MOUNTAINS

If you have not been to the region before, it would make sense that you visit the area in the non-winter months when hiking/ climbing is much easier and very predictable.

Please note! You now MUST have a guide for any treks/ climbs in the region. This was a rule imposed in late 2018. There are currently three passport checkpoints on the way to the refuge. This in time will change with one new police checkpoint that is currently being constructed just before the entrance to the National Park.

Our guide, Mustafa

The refuge at Toubkal is a great place to plan a booking as you are able to arrange a guide and a bed at the refuge all in one email. Hamid is my contact who is always helpful.

refugetoubkal@gmail.com – Liaise with Hamid.

Refuge Tariffs (Jan 2020):

  • 34.5 euro per person per night full board (Dinner, breakfast and lunch)
  • 29.5 euro per person per night half board (Dinner and breakfast)
  • 19.5 euros per person per night (without meals) 

The refuge can also arrange the following for you:

  • Transport from and back to Marrakech
  • Accommodation in Imlil
  • Mountain Guide 

A guide will be approximately 50-80 euro per day and is payable in Euro (cash only).

CLIMBING and TREKKING

Toubkal is considered an entry level 4000m peak and as such it is a great place for training and gaining experience, particularly in summer.

In winter, it is still considered an entry level 4000m peak, however, far more equipment is required and some exposure to harsh winter environments would be strongly recommended.

In summer one can usually wear shorts and t-shirts during the day but it is essential to have trekking pants, a warm upper layer, waterproof jacket/ trousers, hat and gloves at a minimum for any summit treks. Poles are for many an essential item too!

Winter is completely different, and the environment can be very harsh and dangerous. One needs to be prepared for conditions that can be below -20 with very strong winds, thick snow and a great deal of ice.

At a minimum you will need:

  • Merino base layer, top and bottom.
  • Trekking pants.
  • Mid-layer thermal top.
  • Down or Primaloft upper insulation.
  • Gore-Tex or equivalent out layer, top and bottom.
  • Very warm gloves. Probably with inner Merino layer.
  • Very warm socks, usually two pairs made up from inner Merino and outer mountain sock.
  • Climbing boots suitable for harsh winter than can take a mountain crampon – La Sportiva G5 as an example.
  • Crampons.
  • Ice Axe.
  • Poles.
  • Pack.

Sleeping bag (the refuge is usually quite warm (in the sleeping dorm), so, with a merino base layer, a bag with comfort to -5 should be ok). 

ROUTE TO THE REFUGE

 Imlil to the refuge is designed to introduce you to the terrain and slowly adapt you to the altitude. Imlil is at 1800m and the ‘Les Mouflons’ refuge is at 3207m. Depending on experience and adaptation, Imlil to the refuge can take 3-6 hours.

Leaving Imlil, you have a narrow trail that rises quickly to a road and then the village of Aroumd. Here you will meet the first passport control and then you cross a floodplain before starting the climb to the refuge. The terrain is rocky and rough but not dangerous. Chamharouch is the next passport control and here you will see a large white rock that is a Muslim Shrine. Here it is possible to by water, food if required and soft drinks such as coke.

Depending on the time of year and how harsh the winter has been, snow may already be present on the trail. Usually, just wearing trekking shoes or boots is fine to the refuge, however, it can be possible to need to add crampons in a harsh year, so, make sure they are easily accessible from your pack when you leave Imlil.

Passport check point

The path now climbs steeply and gently reaches upwards, once again the terrain is rocky. You will arrive at two disused building that now sell drinks and here is the 3rd and final passport check. Before you know it, you will arrive at the refuge located at 3207m.

Depending on what you have arranged with your guide, you will have a meal at the refuge and then you will stay in a shared dorm with all the other climbers. These dorms are often unisex, so be prepared. You also need to be self-sufficient in terms of sleeping bag, additional clothes and warm layers. Everyone usually sleeps by 8/9pm. Bring wet wipes/ toilet roll as this is not provided at the Refuge.

Dinner is typically served at 1830 and offers soup, bread, a carb rich main meal with protein, fruit dessert and tea. A shop is available to purchase soft drinks, water, chocolate and other items.

Breakfast is bread, mixed jams/ honey, soft cheese and a selection of drinks. Depending on one’s plans, breakfast is often served from 0400 through to 0900.

Lunch is served on request.

ROUTE OPTIONS

TOUBKAL

The standard Toubkal summit day will typically start at 0400 with breakfast and the intention will be to start the climb asap. Sunrise is approximately 0810 (+/-) in winter, so, depending on your projected speed, the guide will advise on a departure time so you can climb from 3207m to 4167m and arrive at the correct time to experience sunrise.

Note – It is dark for pretty much all the climb and very, very cold. How cold depends on many factors but be prepared! Ambient temperature may be -10 but in the wind chill this can easily be beyond -20.

The trail goes straight up often zig-zagging to ease the gradient. The snow and ice can be unpredictable, and crampons are essential. The use of poles is highly recommended and the carrying an ice axe is in my opinion compulsory. You may very well not need it, but better to have one just in case.

 Once at the saddle, the trail goes left and right. Here you go left for a final push to the summit. On a clear day, the views are magnificent and if you time it correctly, the sunrise can be truly magical. The terrain here is not as steep but depending on route options, it can be a little more technical.

Most arrive at the summit between 0745 and 0900 to experience the winter sunrise. Depending on the day, hanging around is usually not an option; it is too cold. Of course, you may want to take a photo? Be careful! Removing gloves at the summit in -20 is not a good idea. Be sensible.

 Descending becomes easier from an altitude perspective, with every meter you go down, the easier it will become to breathe. Rely on your crampons on the descent, they provide great security and often, depending on conditions, it is possible to take a more direct line. Let the guide dictate, they know all the route options and will keep you safe.

Once back at the refuge, many take a break for lunch and they will look to descend back to Imlil in the afternoon via the exact same route they went up the previous day.

The above scenario is the classic Imlil-Toubkal-Imlil mini-trek that is ideal to do over a weekend, Friday to Sunday or as a mid-week adventure. If possible, I always recommend mid-week, far less people!

FAST OPTION:

If you are experienced or want a challenge. Imlil-Toubkal-Imlil can be done in one day. I have done this twice now, once in Winter and once in Summer. Depending on one’s speed and ability, it is possible to leave Marrakech at 0530, meet a guide at 0700 in Imlil, summit at midday/ early afternoon and then be back in Imlil before dark.

The above is not for everyone, but for me, it was an ideal opportunity to fit an action-packed day between holiday days, before and after in Marrakech.

ALTERNATIVE OPTION:

Once you have summited Toubkal it is possible to take another route down. This is a more challenging descent with some exposure, very lose scree and lots of technical rocks in summer. In winter, you would need an experienced guide who understands the route and weather conditions and you personally would need a greater level of skill. The route rejoins the main trekking path and you then have an option to go left and return to Les Mouflons refuge or go right and return to Imlil. 

OUANOUKRIM ROUTES

Located high above Les Mouflons refuge, Ouanoukrim offers the 2ndTIMZGUIDA’ and the 3rd, ‘RAS’ highest peaks of the Atlas range. These two peaks are often neglected due to Toubkal being the highest peak, but these two are just a fraction lower at 4089m and 4083m and they offer much more challenging and technical climbing.

Leaving Le Mouflons, one heads up the mountain, Toubkal is to the left and you take the valley leading to the peaks ahead. The out and back trek/ climb is longer than Toubkal and the early gradients are less severe. However, as one moves up the climb the terrain becomes increasingly challenging and steeper.

At the saddle, you can decide to go left for RAS or right to TIMZGUIDA. TIMZGUIDA is higher and a more challenging climb that in winter requires more advanced scrambling skills, the need for an ice axe and a level head. It’s a stunning route that is perfectly achievable, even for a novice climber, as long as you have a good guide and the correct equipment.

After several scrambling sections, the mountain opens up with one last scramble to the summit.

The return is via the way you arrived, so, constantly ask yourself on the way up, ‘Am I happy down climbing these sections?’ – It is always easier to climb up than climb down. Exposure to the elements is a factor that you must consider, especially in the final 100-200m where the mountain is exposed. On my most recent trip, we had thick snow which made trekking up and down hard, we had snow flurries, thick mist, fog and very, very cold temperatures.

Of course, it is possible to do RAS and TIMZGUIDA in one day.

OTHER ROUTE OPTIONS

AFELLA 4043m and AKIOUD 4035m are two other route options from the Toubkal refuge.

AFELLA is to the west of the refuge with more complex faces. The majority of the winter lines are on the south face and are accessed by a narrow ravine. The east face requires ice climbing.

AKIOUD is accessed from the south via the ‘Assif ait Maine.’ The climb can take 3 hours based on conditions and it is possible to ski down following a south east direction.

Other route options exist that can be made up of multiple days. 

EQUIPMENT:

As suggested previously, summer on Toubkal and you can get away with standard running apparel with the addition of a warm layer (PrimaLoft or down) and water/wind proof top and bottoms for the climb and summit. Gloves, beanie, buff and so on are also essential.

In winter, you need very specific equipment which I will list below with links. Climbing boots are large and heavy and I strongly suggest you use a much lighter approach shoe or run shoe for the trek from Imlil to refuge and back.

 Base layer:

RAB Forge leggings and top

Mid layer:

RAB Shadow hoody

Insulation:

RAB Xenon Jacket (Stratus insulation) 

Pants:

RAB Torque and Winter Torque

Gloves:

RAB Forge liner glove and RAB Xenon Mitt

Hat:

RAB Shadow Beanie 

Waterproof layer:

inov-8 Stormshell

Shoes:

La Sportiva Mutant (used for Imlil to refuge) 

Boots:

La Sportiva G5 mountaineering boot 

Crampons:

Petzl Irvis Hybrid

Ice axe and Poles:

Petzl Glacier and Black Diamond Distance Z Carbon

For extreme cold:

RAB Neutrino Pro Jacket

RAB Aragon Pants (down)

Sleeping Bag:

RAB Neutrino 600

Other:

Make sure you have good sunglasses and I found goggles essential in winter conditions.

Make sure you apply sun screen.

I recommend you have an emergency tracker, I use a Garmin InReach for all outings. 

TIME OF YEAR:

Summer:

August for me is perfect. Marrakech is hot but has less tourists. Expect 30-40 degrees during the day. Imlil to the refuge, temperatures will be somewhere between 15 degs at 0700 and 30 deg in the afternoon.

Winter:

January through to April provides excellent winter conditions and snow/ ice levels will vary depending the usual weather variations. I have climbed in January and April. January provided more extreme conditions with much colder temperatures. 

RETURNING TO IMLIL

The way to return to Imlil is via the trekking path used when coming out. There is no need or requirement to visit the control points and show your passport.

This January Toubkal and Atlas Mountain trip was undertaken in preparation for a 2020 expedition to Nepal for the ‘Three Summits Expedition‘ – read more HERE

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. Please support me on Patreon HERE.

Follow on:

Instagram – @iancorlessphotography

Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

Web – www.iancorlessphotography.com

Image sales –www.iancorless.photoshelter.com

Toubkal, Morocco Jan 21-25, 2020. Mini-Adventure – Anyone want to join me?

Anyone fancy a mini-trip to Morocco, Jan 21 to Jan 25th?
I am happy for 1-3 people join me.
*****
Plan is to climb and summit Mt Toubkal (4167m) three times in three days! Basic experience of snow climbing from 3000m refuge to summit and back. The climb from Imlil (1800m) to the refuge (3100m) is just trekking.
You will need to be self-sufficient (meals at refuge) and you will need good winter climb boots, crampons and ice axe.
*****
Plan:
  • 21st-  Fly to Marrakech and transfer to Imil, overnight Imlil.
  • 22nd – Imlil to summit and back to refuge with overnight at refuge.
  • 23rd – Early summit for sunrise and back to refuge.
  • 24th – Early start, summit, refuge and then return Imlil for overnight stay.
  • 25th – Back to Marrakech and flight back to London.
*****
If you fancy a mini-adventure please use the contact form below.
You can read about Toubkal HERE

Ultra Trail Stara Planina 2019 Race Summary – Serbia skyrunning

Stara Planina which roughly translates to ‘Old Mountain’ is known to many as The Balkan mountain range which is in the eastern part of the Balkan Peninsula. The highest peaks of the Balkan Mountains are in central Bulgaria. Botev at 2,376 m the highest. On the border between Bulgaria and Serbia, the Balkan range runs 560 km from the Vrashka Chuka Peak eastward through central Bulgaria to Cape Emine on the Black Sea.

Stara Planina, one of the most beautiful and most authentic nature reserves that hides the highest mountain peak in Serbia – Midžor at 2,169 meters above sea level. Endless stretches of untouched nature, vast mountain pastures and forests rich in forest fruit and herbs, picturesque villages and interesting folklore.

Ultra Trail Stara Planina kicked off on Friday at midday with the 130km race which has a whopping vertical gain of 5870+. It was a race which was enveloped in mist and rain, but the relentless rain and storms that were forecast, thankfully did not appear.

On Saturday at 0700 three other races that make up Ultra Trail Stara Planina started from the Stara Planina ski resort – 36km with 2370+ the 57km 2350+ and 94km 3890+. The latter race would run till the early hours of Sunday morning and all other races would conclude on Saturday.

Saturday was a mixed bag of weather with dense fog and mist lasting through to midday and then an afternoon of glorious sunshine that allowed the amazing landscape that this area has to offer to finely shine through.

400 runners from over 25 countries assembled to experience Ultra Trail Stara Planina.

This area is a hidden gem. It’s remote, beautiful and wild. To run here, one feels truly remote and isolated from the outside world. The only glimpses of life coming from remote villages where time has stood still. Gostuša talking to a woman in her late sixties, she had never ventured from her village – she told me of how a now derelict building was once a disco. It’s hard to imagine that some 50-years ago a disco was required in a small isolated village. What was a local shop, now boarded up, closed and crumbling to the ground – the demand for supplies making the shop redundant as over the years, villagers have moved away leaving just 20 residing.

To experience the ‘real’ life of a place, one gains an insight into a journey. If it wasn’t for running and adventure, maybe these gems of Serbia would disappear completely?

Posters pasted on walls notify the passing of loved ones and it’s hard not to feel a little sad that in year’s to come, no posters will be posted as the locals, the core of the community will have all disappeared leaving ghost towns in the mountains.

Green lush vegetation with winding trails interweave through this area providing relentless challenging terrain that continuously goes up and down.

Then the arrival of a village, refreshment, a chance to stop, replenish and refuel before heading back out to experience more of the wilds of Serbia.

This area is very inaccessible by vehicle, just 10km’s can take over a hour by a 4×4 vehicle – the runners therefore are truly privileged to experience a testing and challenging journey with the experience of summiting the highest peak of Midžor at 2,169 meters above sea level. To get there though, this year, they had to experience dense mist and snow on the course.

Topli Do a hidden gem like Gostuša but there is more life here, the village is bigger and although much is falling down and wasting away, it has a raw and natural beauty.

Runners here arrive from different directions with Marshalls ever vigilant to ensure that they go in the correct direction.

A highlight, depending on which race you are running, is a technical descent from Midžor or equally, a technical climb for the 130km runners.

In the village of Gostuša an old hall is used as a major aid station where drop bags, a change of clothes and warm food is available.

Finally, for all races, Plaža signifies the final section of the race with stunning views over the mountains and for those who have time to stop, they can look back and trace the journey they have travelled.

Stara Planina ski resort, for all races signifies the end of a truly epic day or days in the heart of the Serbian landscape. The journey of 36km, 57km, 94km or 130km over.

Results:

130km

1 – Nedjalkov Balazs
2 – Jovica Spajić
3 – Danijel Loncarević

WOMEN RESULTS
1 – Nela Lazarević
2 – Ivona Velimirović
3 – Ivana Stanković

94km

1 – Dusan Bazic
2 – Duško Momić
3 – Mariya Nikolova

WOMEN RESULTS
1 – Mariya Nikolova
2 – Cecilia Papay-Sar
3 – Kristina Radović

57km

1 – Dejan Todevski
2 – Filip Todorovski
3 – Dimitar Todorovski

WOMEN RESULTS
1 – Snezana Djuric
2 – Agata Labedzka
3 – Tatjana Jovanović

36km

1 – Srdjan Mate
2 – Marko Popin
3 – Marko Ilic

WOMEN RESULTS
1 – Marija Djordjević
2 – Alana Munnik
3 – Lidija Radulovic

FULL RESULTS HERE

IMAGE GALLERIES AVAILABLE HERE

*****

Instagram – @iancorlessphotography

Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

Web – www.iancorlessphotography.com

Image sales –www.iancorless.photoshelter.com

Ida Nilsson to join The Coastal Challenge 2019 #TCC2019

The Coastal Challenge reaches new heights in 2019 celebrating 15-years of amazing racing.

The 14th edition completed in February 2018 at the stunning Drake Bay on the Osa Peninsula, was a record breaker! Yes, course records were broken daily and Tom Evans and Ragna Debatselevated the overall CR’s to a new level obliterating the 2017 records set by the UK’s Tom Owens and New Zealand’s Anna Frost.

Time never stands still and to make the 15th edition of TCC extra special, race director’s Rodrigo Carazo and Sergio Sanchez have confirmed a new incentive for the 2019 edition of the race.

A reward purse totaling $8000will be up for grabs as the race gets underway from the stunning beaches of Quepos, Costa Rica.

Each day, $250 will be up for grabs should the stage course records be broken by the fastest male or female. For example, in 2018, Tom Evans broke every stage record, that would have been rewarded with a $1500 payout! 

Should the overall course record set in 2018 by Tom Evans or Ragna Debats be broken in 2019, $2500 will be on offer. Should the male and female record go, that is a payout of $5000.

Feel like a fast start to 2019? It comes no faster than the 15th edition of The Coastal Challenge! 

Following on from the announcement of Lucy Bartholomew (HERE), we now announce the incredible Ida Nilsson to the line-up of the 2019 TCC. Ida is the two-time champion and course record holder of the iconic Transvulcania on the island of La Palma.

Ida’s ability to run fast over mixed terrain is a huge advantage and is what sets her apart from the competition. Costa Rica and the TCC will be a challenge though… This is the first multi-day race on foot and coming from a snow/ cold climate, the adaptation to heat will be a challenge. 

One thing is for sure, when the terrain is flat and fast, Ida will push the pace making the other runners suffer as they try to keep up!

Over the coming days and weeks, we will introduce you the elite runners that will toe the line of the 2019 TCC by asking them the same fifteen questions:

What attracts you to Costa Rica?

I have never been to Central America and Cost Rica has always been a dream because it’s amazing nature.

This is the 15th edition of the TCC, a special one – what do you know about the race? 

I have mainly just seen pictures from people who previous ran the race. I know it’s a stage race along the coast with variation of flatter to more technical terrain with elevation.

Heat and humidity will play a major factor in the race, how do you plan to adapt?

My strategy will be to do it quickly once I arrive. I will come straight from Norwegian winter and unfortunately, I don’t have a sauna, otherwise that could have been an option. 

Ragna Debats and Tom Evans set incredible course records in 2017. There is prize money available for a new CR in 2019 – does that motivate you? Can you break the record?

Yes, I feel that the record and the stage records are motivating, but this year there are so many of us who could win a stage and the whole race, so I feel that the competition in itself is more motivating than the times from previous year. 

Multi-day racing brings many different challenges to a single-stage race – what are you most looking forward to? What are you most fearful of?

This will be my first stage race, so that will be interesting! I think that all the others have done something similar before, so I look forward to finding out how I will handle six days in a row. I think it’s really nice to have the opportunity to arrive to a different camp site each night. What I fear most is to get some kind of injury during the race.

The elite line-up is incredible for 2019, you will need to be in the best shape, does that excite you? 

Yes, it will be tough since I never do much running in the winter, but hopefully, I will be in good shape from skiing and exited to run in shorts again!

February is early in the season, what will your winter training look like, so you will be ready for February?

Mainly skiing, but I will throw in some runs as well to have my running legs prepared.

TCC is a tough race that suits a rounded athlete. You need to be able to climb, descend, handle technical trail and run on the flat – where will your strengths be?

Compared to the others I think my strengths will be on the flatter parts of the race.

What experience do you have of multi-day racing?

None in running. Pierra Menta in skiing (4-days) which is an iconic race. 

Racing starts very early in Costa Rica, with the sun! An early finish allows for relaxation on the beach, you can even have a beer – combining racing and relaxation is a key of TCC. It is a ‘Pura Vida’ race – tell us about your hopes and desires for the 2019 edition.

Yes, that’s the best of everything I like to do. Exploring and racing for some hours in the morning and then swimming, eating fruits and drinking beer in the afternoon.

What three music choices would sum up your racing style?

Wow, I have never thought of that! I don’t even know if I have a racing style? But two songs I listen to before Transvulcania are ‘The Dreamer’ from The Tallest Man on Earth and ‘Piece of My Heart’ by Janis Joplin. And I feel they work well for me and resonance with my feelings. 

Tell us about your nutrition and hydrations strategies for the race?

Yes, hydration is probably the key and then to fill up with food after each day to have energy for the whole week.

Tell us about key equipment such as shoes and apparel that you will use? 

I think I will use the Salomon Amphibia for this race, which is developed for swim runs and still works very well if it’s wet and muddy. Other running apparel I haven’t really planned yet!

Feel free to tell us something, anything! 

I’m very happy I got invited to the 2019 TCC.

Tell us about your greatest achievements?

1) Zegama 2018

2) Transvulcania 2017

3) Ultravasan 2017

4) Lidingöloppet 2018

5) Transvulcania 2018

6) TNF 2017

7) Swedish x-country 4 km 2018

8) Swiss Alpine 2017

I really look forward to this opportunity to discover a new country with stunning nature and trails. I also look forward to the stage race experience and share it with the other participants.

 *****

TCC as it is affectionately known is a multi-day race starting in the southern coastal town of Quepos, Costa Rica and finishing at the stunning Drake Bay on the Osa Peninsula. It is an ultimate multi-day running experience that offers a new challenge even to the most experienced runner. Taking place over 6-days, the race hugs the coastline of Costa Rica, travelling in and out of the stunning Talamanca mountain range. Even the strongest competitors are reduced to exhausted shells by the arrival of the finish line due to the combination of technical trails, dense forest, river crossings, waterfalls, long stretches of golden beach, dusty access roads, high ridges and open expansive plains.


You can read and view images from the 2017 edition HEREand the 2018 edition HERE

 

Follow in 2019 #TCC2019

Twitter @talkultra

Instagram @iancorlessphotography

facebook.com/iancorlessphotography

 

The Coastal Challenge

Facebook HERE

Website (UK) HERE

Website (Global) HERE

 

#tcc2019 #thecoastalchallenge #tcc19 

IG – https://www.instagram.com/thecoastalchallenge/ 

Facebookhttps://www.facebook.com/thecoastalchallenge/ 

Twitter– @tcccostarica

High Trail Vanoise Ultra and Face de Bellevarde VK 2016 Race Preview – Skyrunner® World Series


Skyrunning and the 2016 Skyrunner World Series arrives in France this weekend for an action packed double bill of VK and ULTRA. On Friday, the Face de Bellevarde VK kicks off in Val D’Isere to take on the steep slopes that lead to the summit way up in the sky.
Marco De Gasperi, Skyrunning legend has the record of 34:51 set on this course many years ago and this year, up and coming rising star, Remi Bonnet will be looking to set a new benchmark. The young runner won’t have it all his own way though, Ferran Teixido, current leader in the SWS rankings will be looking for a strong performance and the ever present, Urban Zemmer will push the young gun all the way to the summit. Marco Moletto, Hannes Perkman, William Bon Mardion and Pascal Egli will make up the main contenders in an impressive field.
For the ladies, Christelle Dewalle is the current SWS leader and ultimately the one to beat! Elisa Desco, Emily Collinge and Serena Vittori will push the French lady hard but can they beat Laura Orgue’s time of 40:52?
In both races, an incentive is on offer. Should a male or female break the old course records they will receive a cash prize of 2000 euros. If the runner is French, the opportunity to have a new BMW car is available for one year!


High Trail Vanoise is the main event of the weekend and it harks back to the golden days of when Giacometti, Brunod and climbed Monte Rosa and paved the way for this modern phenomenon called Skyrunning. Ice, snow, glaciers, altitude, the High Trail Vanoise has it all. Crossing the iconic Col D’Iseran at 2764m is merely just a taster, the high point of the course is the impressive Grande Motte at 3653m. It’s a tough race, 67km in length, runners will climb (and descend) 5400m to reach the finish line.


Cristofer Clemente heads up there men’s field after an impressive top 10 at Transvulcania and victory at Ultra SkyMarathon Madeira. Nicolas Martin, Nuno Silva, Jan Bartas, Dimity Mityaev and the ever-present Fulvio Dapit will look to take top honours and maximum SWS points.


Gemma Arenas fresh from victory in Madeira will be looking to consolidate maximum points and set herself up for a good chance of winning the 2016 SWS. Local French lady Anne-Lise Rousset may well have other thoughts though! Anna Comet has been fighting injury issues but a finish in Madeira and some quality RnR will hopefully set her up for a strong run in France. Travelling from the USA, Kristina Pattison will be looking to repeat her top 10 performance from Madeira and work her way up the rankings ahead of the RUT in the USA.


Just as in the VK, prize money is on offer and the respective winners can expect 3000 euros or French runners will receive 1000 euro and a BMW for a year.
Alpina Watches, sponsored of the SWS will also offer a male and female watch for the Alpina Smart Time.

600 runners will take part in a stunning weekend of high intensity action.


Thanks to the support of our Partner Migu Xempower, Sponsor Alpina Watches and Official Pool Suppliers, Scott RunningCompressport and Salomon.

About Skyrunner® World Series
Skyrunning was founded in 1992 by Italian Marino Giacometti, President of the International Skyrunning Federation which sanctions the discipline worldwide and sports the tagline:
Less cloud. More sky.

The Skyrunner® World Series was launched in 2004 and has grown to represent the peak of outdoor running defined by altitude and technicality. In 2016, the Series, composed of four disciplines, features 23 races in 15 venues on three continents.

iancorless.com is the official photographer and media partner for the Skyrunner® World Series Follow on:

Social Media Logos

Facebook/iancorlessphotography
Twitter (@talkultra)
Instagram (@iancorlessphotography) 

Follow the Skyrunner® World Series on social media platforms

Facebook.com/skyrunning
Twitter @skyrunning_com
Instagram @skyrunning