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Conquer Running in the Cold!
Expert tips on running in colder weather
We caught up with fell running coach and navigation expert, Dave Taylor (AKA Fell Running Guide), to get his top tips on staying warm and safe whilst running in winter.
Kit choices
It’s important to carry a warm layer when running in remote or high locations. Something made of synthetic fibre, such as Thinsulate™, is ideal because it still works well when damp. If you get caught in trouble, this layer could be crucial in protecting you from hypothermia.
Harrier’s Lomond Insulated Trail Jacket is lightweight and easy to stash. It’s filled with 3M™ Flowable Featherless Thinsulate™ Insulation for superior warmth and the outer shell is Water Repellent (WR) treated, allowing water to bead up and roll off the jacket's surface.
Dave’s extra tip
Wearing micro-spikes will allow you to walk and even run when it’s icy underfoot. Windproof jackets are lightweight and breathable - another solid choice if it's wild but not wet.
Avoiding accidents
Before you set off on a run or walk ask yourself, "Have I got the skills? Have I got the fitness? Have I got the equipment?". Something as simple as not taking a head torch because you didn't realise how long a run would take can make the difference between having an interesting run and a disastrous one!
Dave’s extra tip
Keep your hands warm. If your hands get too cold you lose the ability to do simple tasks like tying shoe laces, undoing zips, opening food wrappers, or using a phone.
Layering clothing
In colder weather, a couple of thin base layers might be better than one thick one. Fleeces can work but are often too bulky to fit in your running pack. A lightweight synthetic jacket like Harrier’s Lomond can be paired with a waterproof outer jacket to keep you warm and dry on those really cold days with heavy or continuous rain.
Harrier’s Exmoor Waterproof Jacket is non-rustle, highly waterproof, breathable, and now available in stunning cyan blue.
Running safely
As well as the obvious items like a hat and gloves, waterproofs, mobile phone and food, a small emergency survival bag is advised. These are incredibly lightweight and take up very little room in a waist bag or vest. Hopefully, you’ll never need to use it - but you just never know.
Navigation
There is nothing wrong with using a map on your phone. Just remember, cold weather drains the battery. We always recommend carrying a paper map and a compass as well.
As well as being safe, having good navigation skills makes you more independent and self-reliant.
Dave Taylor offers excellent navigation skills training for those who are keen to improve their skills.
Running performance
Some runners cope with cold conditions better than others. Training in the cold and building up a tolerance to discomfort will make you better able to cope physically and mentally. You’ll also learn what kit works best for you.
Whilst fitter people aren't any better at coping with extreme weather than less fit people, there are a couple of things to consider. If racing in bad weather; faster runners will spend less time out in the cold and wet than someone who isn't as fit. Also, because they are running faster they will be generating more heat than a slower runner.
Final thoughts from Dave Taylor
“I've seen the effects of hypothermia where runners at the end of a race were so cold that they needed medical assistance. In some cases, the runners still had extra layers in their packs but they hadn't stopped to put them on in time. That was a good lesson in how quickly we can succumb to the cold once we stop moving quickly.”
But don’t be put off from getting outside in cold weathers. With the right kit and good preparation, we can still enjoy those winter trails and festive fell runs.
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