60-Second Guide: Fell & Hill Running

From planning your routes to staying safe in all weathers, it’s the perfect introduction to running on British mountains.

Running up and down hills amid some of Britain’s most remote and rugged terrain might seem the preserve of hardy, veteran athletes, but in reality, anyone with a reasonable level of fitness can enjoy the exhilarating experience of fell running.

Getting Started

Teaming up with other runners is the best way to dip your toe in if you’re completely new to off-road running. The Fell Running Association website has links to clubs across the country – contact a local group for a network of people ready to take you under their wing and offer advice.

Next, prepare to leave all expectations behind, as it will take time to adjust to running over rough grass, rocky paths, up sheer hillside tracks and over streams, boulders and stiles. Certainly don’t expect your road times to translate on the fells – you may even find yourself walking in places as you get used to the new terrain. Try not to get too frustrated – stick with it and you’ll quickly notice improvements.

Technique

Much as you’ll need to practise powering up the hills, negotiating the descents can be equally difficult to master. Coming down steep slopes can be unnerving, especially if the ground feels unstable underfoot. Make sure you watch where you place your feet and try leaning into the descent – this might go against your natural reflexes, but will actually reduce the strain placed on your muscles. Strengthening your ankles and quadriceps through cross-training (cycling or hill-walking for example) and leg-specific exercises can also help reduce your risk of injury and soreness.

Planning Your Route

Stick to well-marked trails while you’re finding your feet. If you’re not sure where to start, chat to local fell runners or browse the FRA forums for route suggestions. Once you feel comfortable, consider brushing up your navigational skills. Being able to read maps and take compass bearings will not only open up endless new training routes for you, it’ll broaden your racing options too.

Shoes

A good pair of fell shoes will be your most important piece of kit – everyday road shoes simply won’t cut it on the rough terrain and sheer slopes, especially in wet conditions. Look for models that sport a lower heel (reducing the risk of turning an ankle), have large studs on the sole (adding grip) and a snug-fitting upper. Walsh and Inov-8 are two of the most popular brands: expect to pay between £50 and £70 for a mid-range pair.

Safety

Heading out in a group will minimise the risks associated with running in exposed, mountainous areas, but can detract from the sense of adventure. Here are a few tips to bear in mind if you’re heading out solo:

1 Weather conditions can change quickly, so always take waterproof layers, a hat and gloves with you.

2 Stow a map, compass, whistle and emergency food rations in your backpack (or bum bag) too. A lightweight bivi bag and basic first aid supplies can also be useful.

3 Plan your route in advance (including possible cutbacks) and let someone know where and how long you will be.

4 Run conservatively to avoid sustaining an injury.

5 Memorise features as you pass them to make locating yourself on a map as easy as possible.

Above all, always err on the side of caution: it’s all too easy to be seduced by your surroundings, and find yourself in trouble minutes later.

Thanks to Runners World. Read the rest of this Hill Running Article