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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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Episode 197 – Finlay Wild, Speedgoat, Kilian Jornet, Stephen Goldstein and the Covid Interviews

Posted on October 21, 2020 by talkultra

Episode 197 of Talk Ultra brings an interview with Finlay Wild. Speedgoat discusses his 19-years of 100-mile victories. We have a sound bite from Kilian Jornet after his road 10km. Stephen Goldstein talks Covid-19 and we bring you Clay Williams, Ian Radmore, Richard McChesney and Miriam Gilbert with their Covid stories.

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

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NEWS

Speedgoat Karl wins his 43rd 100-mile race and completes 19-years, consecutive, of winning a 100!

Kilian Jornet runs 10km on the road in 29:59 read HERE

Listen to Kilian 00:26:50 post the 10km race.

Winter Running HERE

Winter Fastpacking HERE

VJ Sport XANTE winter running shoe HERE

THE COVID INTERVIEWS

00:38:50 CLAY WILLIAMS – In 2017 I was one of the runners in Canada’s first 200 mile trail race. Unfortunately I didn’t finish and was only able to run 150 miles in that event (long story). That DNF planted a seed, and I have had this need to finish a 200 miler ever since. So I registered to run Three Days at the Fair in New Jersey in May. Of course it was deferred from May until September due to Covid. And then I couldn’t cross the border to get there. I’m 60 years old so I can’t keep putting this off, so I made my own arrangements. With local crew support I ran “Three Days in the Park” starting at 9am October 1st. My raced director friend Tony Martin plotted out a one mile course for me, and I ran it at 200 times. It took me 75:46 to finish, and I’m happy with that As always, I’ll be carrying The Flag (ask me about The Flag), and dedicated the run to the Mood Disorders Society of Canada’s Defeat Depression campaign.

01:02:50 IAN RADMORE – Going into lockdown back in March had the idea that we should & would support each other, along with building a training program that involved running as well as various workout activities. We looked to do something different every other day so to keep our minds & bodies active. It’s about having the correct attitude & not allowing the four walls of our home to take over. Inspiration was also taken from Captain Sir Tom Moore who before his 100th birthday decided to raise money for the NHS by walking around his garden. If that’s not inspiring I don’t know what is!!Damian Hall who broke the long time standing Pennine Way set by John Kelly. With these in mind they motivated me & drove me on the complete my half marathon training. This I ran on Sunday 4th October 2020 finishing in a respectable time 2hours 44minutes & 58seconds. Then the very next day entered the Inverness/Lockness marathon next October 2021 fingers crossed.

01:19:40 RICHARD MCCHESNEY – In September, inspired by the recent FTK’s for the Wainwrights, I decided to see how long it would take me to visit all 270 London tube stations on foot. I’m a walker rather than a runner due to a long term impact related injury, but I managed to complete the 325 mile journey in 5 days and 20 hours. This has now been recognised by FastestKnownTime.com as the fastest self-supported time for this adventure and sets the bar for someone to try and beat it. Like the people doing the Wainwrights and similar FKT’s, I spent plenty of time mapping out what I thought would be the most efficient/shortest route but I think there is probably still some improvement that can be made here. I also did about 15-20 bonus miles due to some getting lost and also a tunnel closure.

01:47:20 MIRIAM GILBERT – My experience as a cancer caregiver to my husband Jon after he was diagnosed with stage 4 cancer in March 2018 inspired me to create Ultra Care for Cancer Caregivers, a GoFundMe campaign to benefit cancer caregivers and provide them some joy and respite during their difficult journey as a caregiver. I named my GoFundMe campaign Ultra Care for Cancer Caregivers because I am also an ultra runner. I combined my running ultra miles and fundraising to raise money for cancer caregivers. I kickstarted my fundraising by running the Dawn to Dusk to Dawn 24hr 50K+ Solo Challenge in my neighborhood in May. Then on June 1 I began running the Tip to Tip Great Florida Traverse 128 miler. And I have 161.5 miles to go at the All the Way 901 mile. I am happy to say my husband Jon was declared in remission in May. He joins me on my virtual miles on his ElliptiGo.

02:11:52 INTERVIEW : STEPHEN GOLDSTEIN

02:55:00 INTERVIEW : FINLAY WILD

03:58:43 End

Episode 197

Spotify HERE

ITunes HERE

You can listen on iOS HERE, Android HERE or via a web player HERE Libsyn – HERE

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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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