Fell running: the need to know guide
Yes, it’s a challenge to race in Britain’s far flung, bumpiest locations, especially in our notoriously changeable weather, but you no longer need to be a grizzled Cumbrian shepherd to enjoy the thrill of fell running. With a decent level of fitness you too can run in the country’s tricksiest terrain.
What is fell running?
Fell running is a British tradition, the sport of running or racing off road on a significant gradient up and back down. Speed isn’t the most important thing, but training for the weather and the erratic terrain underfoot is a vital element.
Fell running also involves running between two checkpoints, often without a clear path. This is the main difference between fell running and mountain running - mountain runners are often faster, with more obvious paths to follow.
How did it get the name fell running?
The sport grew out of the English fells in northern Britain around the Lake District. In this region the word fell means hill or mountain so the term fell running is strongly associated with this area. As a result fell running is particular to England rather than Wales, Scotland or Ireland, where it is usually called hill running.
Is fell running the same as trail running?
Both fell running and trail running are off road events in a range of terrains, but there is a difference. Trail running takes place on paths, or trails, that are well used and usually easy to follow, especially as they are commonly marked during races with arrows or tape. In fell running there is also some navigation involved – there are no strict paths to follow. Both types of race will leave you extremely muddy, but a trail race doesn’t necessarily have loads of elevation while a fell race will invariably feature lots of climbing.
What are the benefits of fell running
Fell runs are traditionally very steep, so as a cardiovascular workout, it’s as good as it gets, but that’s not all. As you’re off road (and often even off trail) you’re also improving coordination skills, making your balance better and strengthening your core. As experienced runners will tell you, running downhill can be just as challenging as going up, engaging a different range of muscles and navigating tricky terrain at speed. As for the brain, it’s busy getting better at navigation and map reading, as well as reaping the mental health benefits of having an exhilarating experience in Britain’s finest natural landscapes.
Is fell running difficult?
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.
What’s the best way to begin fell running?
As you’re hopefully gathering by now, you don’t want to get lost in Britain’s gnarliest hill landscapes, so starting out with others is a wise move. The Fell Runners 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. The next step is to forget any comparison to skills you may have developed as a road runner. There’s no point expecting comparably fast times as there is so much more to negotiate – rocky ascents and descents, trail-free grass and bog, stiles, boulders and possibly the odd water feature to cross. Walking the hardest parts is acceptable too, especially when starting out. Some aspects might feel frustrating but time spent in the fells will quickly lead to improvements.
How can you try fell running without getting lost?
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.
What should a fell runner wear?
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. Here are our recommendations for the best trail running shoes of 2024.
How to stay safe when fell running:
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.
6. 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.
How do I find a fell running race to enter?
Fell races take place almost every weekend across the UK (take a peek at the FRA website for full listings) and cost just a few pounds to enter. Don’t be put off by the small number of runners attending – most events cater to a full mix of abilities.
Fixtures are graded by both severity and length, so try to be realistic about your ability when choosing a race. Find out whether the route will be way-marked too – if in doubt, check with the organiser beforehand.
Many events will also have mandatory kit regulations. Arrive prepared to have the contents of your rucksack checked before the start - if you don’t meet essential equipment requirements, you will be penalised.
Fell races are graded according to both their difficulty and distance covered:
A Category – averaging no less than 250ft for every mile of climb, and no more than 20% of total distance on road
B Category – averaging no less than 125ft for every mile of climb, and no more than 30% of total distance on road
C Category – averaging no less than 100ft for every mile of climb, and no more than 40% of total distance on road
Short (S) Under six miles (9.6K) in length.
Medium (M) Between six and 12 miles (19.3K) in length.
Long (L) More than 12 miles in length.
Thus, a race listed as "AM" will be steep but of medium length. Most fixtures will also include a reference to their total distance and elevation –3m/400’ refers to a three-mile race climbing 400ft for example.
Other common abbreviations in the FRA race listings include NS (navigation skills required), LK (local knowledge an advantage) and ER (experience required).
Remember: if in doubt, contact the organiser beforehand.
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