Preparation pays off when you are planning exercise
OUR EXERCISE opportunities may be severely limited during lockdown but local fell runners have compiled a list of important guidelines for the times when we do get out to explore the beautiful surrounding countryside.
The weather may put us off during winter but Calder Valley Fell Runners’ Ben Mounsey and Catherine Jones know the importance of exercise and even a short trip to the hills, into the woods or to the local park contributes to not only our emotional balance but also to our physical health.
Top of their list of tips is to plan ahead. Even an experienced runner needs to be sure they have planned fully, with access to the right equipment and clothing, including basic first aid, a map, water, a snack, extra layers and outer waterproof layers.
A well charged phone and head torch and spare battery can be vital.
It is also important to plan your route and spend some time carefully planning your run or hike. Plot your route on a map, or use detailed mapping software, like Strava, to estimate distance and time and plan for different terrains.
Make sure your goal is achievable in terms of your physical capability and the time of day.
Think carefully about conditions underfoot - a fast, dry route in the summer is likely to be slow going and may well be extremely boggy after or during wet weather.
It is also worth allowing a little time for the unexpected, as you don’t want to be racing the last light home when you find it takes you a little longer than normal to run a route.
Remember, always tell someone where you plan on going and when you expect to be back. You can also use apps to help others track you.
Planning for the weather is one of the most important things to remember when out running or walking on the fells.
When the weather is poor it is most sensible to play it safe and not take unnecessary risks.
Ben Mounsey recommends the Mountain Weather Information Service (MWIS) for the most accurate forecast for high ground and knowing when the sun will set is particularly important during autumn and winter, when the temperature can drop rapidly after dark.
Plan what equipment you need to carry, including torches, batteries and phones, and making sure you are wearing the right clothing is imperative.
The weather at this time of year in particular can be unpredictable so always carry extra clothing in case the temperature drops.
It can be helpful to layer up as this gives options for removing layers and also traps heat between the layers effectively.
One of Ben’s top tips is to stop for a few minutes outside and imagine you had to stay still in those conditions – how long would it be before you got too cold?
Wear base layers, mid-layers and then outer layers that will protect you from the weather.
Always carry with you waterproof trousers with taped seams, a hooded lightweight jacket (that is wind or waterproof, as fits the weather) with taped seams.
Remember, it is better to have too many clothes than too few and don’t forget the importance of gloves and a hat to keep your extremities warm.
Comfy shoes are essential, not just to keep you comfortable but also for extra protection and grip. Make sure you get the right size, fit and buy according to the kind of conditions you will favour.