Climbing-Trail Running-Cycling-Adventure Blog

Scrambling in North Wales

Tue, 27 Jan 2026 12:23:26 GMT

Scrambling in North Wales: Opening the door to wilder mountain journeys

For many mountain walkers , there comes a point where well-trodden paths start to feel a little… predictable. You’re comfortable in the hills and now you find yourself drawn towards the ridges, rocky steps and steep ground that rise above the footpaths. This is where scrambling comes in — and few places offer a better introduction than the mountains of North Wales . Scrambling sits perfectly between walking and climbing. It’s about moving through steeper, more complex terrain using hands as well as feet, following natural lines of rock up ridges, gullies and buttresses.

North Wales, and Eryri (Snowdonia) in particular, is a scrambler’s paradise, easy access, good rock quality, relatively short walk ins and a long history of mountaineering combine to make for a great training ground. There are the iconic routes like the North Ridge of Tryfan and the infamous knife edge of Crib Goch, that many walkers will of heard of. However there are loads of great routes off the beaten track where you can enjoy an unmatched variety of scrambling routes. Routes like the secluded Llech Du Spur running up to the summit of Carnedd Dafydd or the fantastic Cribau set in the shadow of Yr Wyddfa (Snowdon) . These routes transform familiar mountains into entirely new experiences, revealing hidden angles and perspectives you simply don’t get from the paths below.

For walkers, scrambling offers a natural progression rather than a leap into the unknown. You don’t need climbing strength or a head for dangling from ropes; what you need is a bit of balance, movement awareness, good judgement and an appetite for trying something new. Scrambling sharpens your mountain sense — you learn to read rock, assess exposure, choose lines and move efficiently through steep ground. Many walkers find it makes them more confident and capable in the mountains, not just on scrambles.

That said, scrambling does introduce new challenges. Route-finding becomes more complex, exposure more real, and consequences more serious if mistakes are made. Weather, rock conditions and decision-making matter more than ever. This is why so many walkers choose to develop their scrambling skills deliberately, rather than just “giving it a go” and hoping for the best.

An introduction to scrambling course provides a supportive environment to explore this new side of the mountains. Instead of worrying whether you’re on the right line or moving correctly, you can focus on learning — how to place your feet, how to use your hands efficiently, how to stay balanced and calm on exposed ground. Under expert guidance, routes that once looked intimidating suddenly feel achievable and, importantly, enjoyable. Courses also help demystify scrambling grades, mountain hazards and decision-making. You gain a clearer understanding of what’s within your ability, when to push on and when to rightly turn back.

Perhaps the biggest draw of scrambling is how it changes your relationship with the mountains. Instead of being confined to paths, your options multiply. Ridges become journeys, summits feel earned, and familiar hills feel wild again. Scrambling brings back that sense of exploration many of us felt when we first started walking in the mountains.

If you’re a hill walker looking for your next step — something more adventurous, more immersive, and deeply rewarding then scrambling is for you. Starting that journey with a well-run introductory course is one of the best ways to unlock it safely and confidently. There are details about the courses on our website.

Paddy Buckley Round - My footprints on the Buckley

Thu, 04 Sep 2025 06:44:18 GMT

A Legendary Challenge in the Welsh Mountains

The Paddy Buckley Round is one of the great fell running challenges of the UK—less famous than the Bob Graham Round, but every bit as gruelling. Conceived by Paddy Buckley, a mountain guide, in the 1980s, the circuit takes in roughly 61 miles (98 km) and 47 summits , with over 8,500 m (28,000 ft) of elevation gain . Unlike the fixed clockwise tradition of the Bob Graham, the Paddy Buckley has no set start point, direction, or order, which adds another layer of strategy to an already demanding undertaking.

It’s often called the toughest of the three classic UK big rounds (the Bob Graham, Ramsay, and Paddy Buckley), not just because of the distance and ascent, but because of the rugged, sometimes pathless terrain and unpredictable Welsh weather.

On 8 August, I took on the challenge in my local mountains, setting out from Capel Curig at 9 am. What followed was 23 hours and 35 minutes of highs, lows, mishaps, and unexpected moments that I’ll never forget.

Leg 1. Not the start I wanted

The first climb up Moel Elio should have been straightforward—a chance to find rhythm and settle into the day. Instead, a simple communication error meant my support runner and I became separated at the summit. Suddenly, I was facing the early sections of the round without easy access to water or food.

The miles ticked by, I was running well, albeit on my own and the legs felt fresh, I’d managed to get 500ml of water from a passing hiker but I could feel a deficit growing. The Moelwyns are rugged, boggy and unforgiving, its a leg I have guided and ran so many times but they took their toll when they shouldn’t of. I was running on not enough fluids or food earlier than expected. It was a stark reminder that on these challenges, even the smallest logistical slip can snowball into a major issue. I was reunited with my support runner before the Moelwyn Bach and a friendly face had popped out to say hello which was a much needed psychological lift so I was able to start getting back on top of my fluids and nutrition but I got to the first road checkpoint worried.

Leg 2. Survival on the Hebogs

By the time I reached the Hebogs, things weren’t looking great. On the top of Moel Hebog I was longingly looking down the valley, thinking of how I could just turn down the mountain, finish with this days running. I was lost in thought pondering if I was going to bounce back and how things had gone wrong so early. I had carefully prepared a variety of food options in advance, but at that moment, nothing was appealing. Home made gels made my stomach turn, my go to malt loaf induced mild gag reflexes and every bar I pulled out just seemed wrong, all no doubt due to dehydration.

Then came the unlikely saviour: Kendal Mint Cake. Normally, I can’t stand the stuff—it’s too sweet, too brittle, too medicinal. But when one of my support runners offered it, I first hesitated but somehow, in that moment, it was perfect. The sharp minty sweetness woke me up, cut through the nausea, and gave me the mental lift I desperately needed. I had slowed considerably over the second leg but was needed to get rehydrated and start getting food into my stomach. It was great to see another couple of friends on the summit of Y Garn, bopping their heads up and down from behind the large summit cairn, a nice bit of humour, again lifting my spirits.

Leg 3. Nightfall, Wind & Rain

Snowdon loomed as the third major section, and as I ascended, daylight began to fade. By the time I reached the summit, darkness had closed in, bringing strong winds, poor visibility, and drizzle . It was a brutal combination that certainly slowed me down—the rain soaked through my layers, the rocks and grassy slopes turned slick, and the swirling mist made navigation tricky.

This was where the round stopped being about physical effort alone. It became a battle of focus and resilience . There were moments when progress seemed painfully slow, but I kept reminding myself: this is all part of the journey. A big success came in this leg when I finally went to the toilet for the first time on the round, showing that I was finally getting hydrated.

Leg 4. Music, Momentum & Mental Tricks

Before setting off on the Glyderau I was mentally focused and knew exactly what I needed and wanted from my amazing road side support. My body wasn’t sore but my energy levels were still lower than I would of hoped. This is where I reached for one of the simplest but most effective tools: music . My music of choice while running is drum and bass, it has a perfect cadence for running and as I train with it a lot as soon as it was on it released much needed endorphins that pushed me up that first beast of a climb through the quarries.

With the beats in my ears, the climbs and descents became a rhythm. The distraction dulled the tiredness , the beats pushed me forward, and the familiar tunes carried me through the grey hours when the temptation to slow down crept in.

Sunrise in the mountains is always special and being on Tryfan as the morning broke with close friends and so many peaks behind me was magical. It was the first time I started to let my mind consider that completing the round was possible. There are two lines down Tryfan and I had decided to go on the steeper race line, that technical and slippy. Maybe I had switched off or maybe it was the the tiredness finally crept in but missteps, slips and falls ensued and I got down to the road support feeling bedraggled and tired.

The Glyders weren’t easy—loose rock, awkward ground, and relentless up-and-down—but mentally, I knew I’d turned a corner. They were less about speed and more about getting through the night—and about holding it together long enough to keep the round alive. It was no longer about whether I’d finish, but about the time I would finish in.

Leg 5. The Final Push – Racing the Clock

The last section was all about the clock. I’d asked not to be told how I was doing time wise, as after the first two legs it felt todays attempt was about completion not about a time. However on top of Craned Daffyd I was told I was close for a sub 24 hours but I’d have to push.

After a minute or two of contemplation I decided I wasn’t about to let the 24-hour barrier slip away from me. I pushed into a new gear, moving well, unhindered, flowing and feeling fresh. After the last summit (Pen Llithrig y Wrach) I was hammering out 3- and 4-minute kilometres racing to the finish.

It hurt—every muscle was screaming, lungs burning—but it also felt incredible. To be moving fast, after nearly a full day on the legs, was a reminder of just how much determination you can draw out of the human body. We got to the road and I ran with a big smile, content I’d done everything I could with how the day had worked out and the conditions to get over the line in under 24 hours.

When I finally arrived back in Capel Curig , my watch stopped at 23 hours 35 minutes . Just 25 minutes inside the cutoff. I had done it.

A Huge Thank You

Of course, none of this would have been possible without my support crew. From being at every road crossing with everything I needed (and everything I couldn’t stomach!), navigating tricky sections in the dark, to carrying bits of kit, to offering food (even the mint cake!), they were the backbone of this round. Every time my spirits dipped, they were there with encouragement, practical help, and the reminder to keep putting one foot in front of the other. The Paddy Buckley might of been run on my two legs, but it was completed with the strength of the whole team—and I’ll be forever grateful for their time, energy, and belief in me.

Completing the Paddy Buckley Round was more than just a tick on the list—it was an adventure in my home mountains. It tested every aspect of me as a runner, embracing the unexpected, pushing through when everything started falling apart and mental toughness. It is a journey that will live long in my memory.

Dean Russell is the founder of Adventure Awaits who put on recce’s of the Paddy Buckley , offer guided services and supported rounds . We use local runners that know the area intimately and can show you the fastest lines so you can concentrate and enjoy your running.

Nutrition for Ultra Running

Wed, 08 Jan 2025 07:10:20 GMT

Fuelling before and during the race to help you perform at your best.

Ultra running is not just about stamina and willpower; it’s about looking after yourself and getting the proper nutrition to keep you functioning. Unlike traditional marathons or shorter races, ultras demand sustained energy over an extended period, lasting many hours or even days. How you fuel your body before and during an ultra can be the difference between crossing the finish line or hitting the dreaded “wall.”

In this blog, we will dive into the essentials of ultra running nutrition, covering strategies for pre-race fuelling and in-race nutrition that will keep you energised and help you perform at your best.

Before the Ultra: Building a Solid Foundation

Lets go right back to basics, for our bodies to function we need to consume three important macro nutrients; Carbohydrates (45-65% of calorie intake), protein (10-35% of calorie intake) and fats (20-30% of calorie intake). Macronutrients are what your body runs on, carbohydrates gives your body energy, protein helps rebuild and repair your bodies tissues, such as muscles while fats are important hormone balance ad helping your body absorb micro nutrients such as some vitamins. Whole foods are always best, they are rich in a variety of nutrients that are often stripped away in processed options. They not only provide all the essential macronutrients but also deliver essential micronutrients (vitamins and minerals) that support overall health and help your body function optimally.

Nutrition before an ultra is all about laying the groundwork for long-lasting energy. The weeks and days leading up to the race are crucial for optimising your body’s stores of glycogen, fat, and electrolytes, all of which will power you during the race.

Carb-loading: The Key to Glycogen Storage

Carbohydrates are the primary fuel source for endurance athletes. During an ultra, your body taps into glycogen, the stored form of carbohydrates, to fuel muscles. A well-executed carbohydrate-loading strategy helps increase your glycogen stores, allowing you to run longer before depleting your energy reserves.

Begin carb-loading about 3–4 days before your race. In the final 2–3 days, this doesn’t mean you need to eat more just increase your carbohydrate intake to about 70-80% of your total daily calories. Focus on easily digestible foods like pasta, rice, bread, oats, potatoes, and fruits. Avoid heavy, greasy foods or anything that might upset your stomach.

Its really important to avoid overloading on carbs or over eating the night before the race, you don’t need another bowl of pasta, it will just make you feel uncomfortable and as such it will affect your sleep. The focus should be on consistent fuelling for several days prior to the event, not the night before.

Hydration is Essential

Dehydration is a common problem in ultra running, and it can be a race-ender if not managed properly. Hydrating properly in the days before the race ensures that you start with optimal fluid balance, making it easier to maintain hydration throughout the race.

Drink water consistently in the days leading up to the race. Include electrolyte-rich drinks (sports drinks, adding electrolytes to your water or coconut water) to ensure you’re getting sodium, potassium, and other key electrolytes that your body loses through sweat.

Much like eating before the race avoid over hydration, drink according to thirst and aim for clear, pale urine prior to the race that indicates good hydration.

Pre-Race Meal: A Balanced Approach

The meal before your ultra should be high in carbs, moderate in protein, low in fat and fibre, it should be the meal that you eat before your long training runs too, like your clothes, your footwear, your race pack, don’t change anything on race day. The goal is to top up your glycogen stores without causing any digestive discomfort. Eat 3–4 hours before the race begins. This allows your body time to digest the food and avoid any stomach issues. A bowl of oatmeal with bananas and honey, or a bagel with peanut butter and a side of fruit is ideal.

During the Ultra: Staying Fuelled and Energised

During an ultra, your body goes through a complex interplay of energy systems. In addition to carbohydrates, your body will start to rely on fat stores for fuel. The key is to maintain a steady supply of energy and avoid drastic drops in blood sugar or electrolyte imbalances.

Eat, little and often, it’s tempting to wait until you feel hungry to start eating, but waiting too long to refuel is too late, can lead to energy crashes and even muscle fatigue. Eating small amounts regularly—every 30-45 minutes—helps maintain blood sugar levels and keeps you from "bonking" or feeling sluggish.

What to eat

Stick with simple, familiar foods and avoid complex meals that may be harder to digest while on the move.

Carbohydrates: Aim for quick-digesting carbohydrates like gels, chews, or carbohydrate drinks, as well as real foods like bananas, potatoes, rice balls and energy bars. These provide the quick burst of energy your muscles need.

Protein: Relying too much on gels or processed foods may give you a quick energy boost, but it doesn't provide the sustained and varied sources of energy your body needs for the long haul. After 4-5 hours of running, incorporating a small amount of protein (like nut butter or protein bars) to help with muscle recovery and prevent muscle breakdown.

Fat: Although fats provide sustained energy, they take longer to digest. Consider small portions of nuts, seeds, or a nut butter packet, but don’t overdo it, as fat can sit heavy in your stomach.

Stay Hydrated and Balance Electrolytes

In ultra running, you lose a lot of fluids and electrolytes through sweat. If you don’t replenish these properly, you risk dehydration, cramping, and a decrease in performance. Like eating, if you are thirsty its all ready too late.

Drink regularly sipping small amounts of liquids throughout the race is key to staying hydrated without overwhelming your stomach. Too much water can cause bloating, while too little can lead to dehydration. Aim for balanced hydration.

Use electrolyte drinks or electrolyte tablets to replace sodium, potassium, and magnesium lost in sweat. You may need to increase your sodium intake, especially in hot or humid conditions.

Pay attention to your body’s signals. If you start feeling lightheaded, sluggish, or crampy, it’s a sign that your electrolytes may be out of balance, and you need to adjust your intake.

Manage GI Distress

Gastrointestinal (GI) distress is one of the most common issues faced by ultra runners. To avoid stomach problems, it’s important to:

Caffeine: Use Wisely

Caffeine can be a valuable tool for staying alert and boosting performance, but it should be used strategically. Consuming too much caffeine early on can lead to crashes, dehydration, and stomach issues. Use caffeine strategically for a mental boost during the later stages of the race (e.g., after 6 hours) when fatigue starts to set in. Energy gels or drinks with caffeine, or even coffee or cola at aid stations, can provide a welcome boost without overloading your system.

Conclusion: Nutrition is Your Secret Weapon

Ultra running is a test of physical and mental endurance, but with the right nutrition, you can power through the toughest conditions. Proper fueling before and during the race will help you avoid hitting the wall, prevent fatigue, and enhance recovery. By carefully managing your carbohydrate intake, electrolytes, hydration, and food choices, you set yourself up for success. Try different foods and fuelling strategies to see what works best for your body before race day. Your stomach can tolerate certain foods during training that it won’t tolerate during an ultra, so trial and error is essential.

What works for one runner may not work for another. The key is to experiment with different strategies in training so you can find what works best for you. The miles will be hard, but with the right fuel, you can keep moving forward one step at a time.

It can be money well spent to seek professional input into your running where everything talked about in this blog can be covered in detail offering personal tips and techniques to improve your race performance. Adventure Awaits offers technical running coaching, recces of race courses and the Paddy Buckley and training events such as the Welsh 3000's to help runners to realise their goals.

Mastering trail races in Snowdonia

Tue, 14 May 2024 08:28:26 GMT

Hints and tips to enhance your technical running

Nestled in the heart of Wales, Snowdonia National Park stands as a testament to nature's grandeur and rugged beauty. Its towering peaks, pristine lakes, and winding trails beckon adventurers from around the globe. Among these are the runners, drawn to Snowdonia's challenging terrain that ranges from rocky mountain paths to muddy bogs and everything in-between, entering one of the many challenging races such as the Ultra Trail Snowdonia (UTS) or the Dragons Back .

Having coached, guided runners and worked as mountain safety on both of these iconic races it is easy to see how there are such high attrition rates, that is the number of people that do not complete the race. In the 2024 edition of the UTS, the 100 miler saw 260 people stand at the start line while for the 100km race there were 715. No one stands at the start line without the intention of finishing yet in the 100 miler there were only 85 finishers (an attrition rate of 66%) while the 100km saw 380 people finish (an attrition rate of 47%).

Now the 2024 of the edition of the UTS was hot, very hot and so this will account for a number of runners, sometimes we have bad days in the hills and sometimes we just mess up our eating strategy or get injured but as a rule the same theme jumps out…. Running in Snowdonia is technical.

If you are not used to this style of running then your pace is slowed with the chance of being cut off increasing, you will get tired quicker both physically and mentally while as a consequence you will be out in the mountains for longer being subjected to the conditions, which this year was extreme heat.

The rugged terrain, rocky trails, steep ascents and descents demand a higher level of skill and preparation from runners. Whether you're a seasoned mountain runner or thinking of signing up for your first race here in Snowdonia, there are always ways to improve your technical running abilities. In this blog, we'll share some tips and techniques to help you elevate your game and give you the best opportunity of not being part of the attrition statistics in the future.

Build strength in addition to endurance

Long distance ultra runners focus on improving aerobic endurance through long runs, hill repeats, and interval training sessions. Building a strong foundation of fitness helps you with the distance and is super important but mountain runners must train for the steep ascents and descents. Even the pro endurance athletes walk the uphills and as a consequence you need to train the muscles used for walking up hill such as your glutes, quads, hamstrings and calves. Incorporate strength training exercises such as squats, lunges, and calf raises into your routine to build lower body strength and stability. Its also important to do long runs in the mountains where you walk uphills to condition these muscles.

Improve your uphill and downhill efficiency

One of the defining features of technical running in Snowdonia is the elevation gain. We have a number of peaks over 3,000 ft but many have steep ascents, where you may even need to use your hands in places and descents that can challenge even the most seasoned athletes.

Efficient uphill and downhill running techniques are essential for success in the mountains. When tackling steep ascents, focus on maintaining a steady rhythm and using your poles (see below) to help propel you forward. Shorten your stride and lean slightly into the hill to conserve energy and maintain traction. On the descent, loosen up your stride and let gravity do some of the work. Keep your centre of gravity low, and use quick, light steps to navigate rocky terrain and steep gradients. Practicing these techniques on varied terrain will help you become a more confident and efficient mountain runner.

Mental Preparation

In addition to physical strength and agility, technical running in the mountains requires mental fortitude . Long days on technical trails is tiring as you are concentrating for large proportions of the day and constantly looking at the terrain. On races such as the Dragons Back you will encounter Crib Goch, a graded scramble that oozes exposure and can stop people in their tracks. The more comfortable you are on this terrain the less tiring it will be, time on technical trails will improve your speed while getting out into exposed situations will condition you to feel more confident when you encounter exposure.

To succeed in these races, you always need to embrace discomfort and uncertainty, to push through the pain and fatigue, and to stay focused and determined even when the going gets tough. Break the race down in your head and focus on small goals throughout the race such as the next checkpoint or the next ascent and keep positively reaffirming, telling yourself you can do it, and when the going gets tough focus on something positive like the feeling of crossing the line!

Train on similar terrain

The best way to improve your technical running skills is to train on terrain that simulates the conditions you'll encounter in the races you are entering. Seek out trails with steep climbs, rocky sections, and uneven terrain to practice your uphill and downhill techniques . When you have this dialled practice it in the dark with your head torch as with the long UTS races you will be running in the dark on technical terrain. In addition make sure you include training when your tired, for instance back to back long runs over a weekend. You will be tired for the majority of the race so why do we train fresh all the time?

The best investment you can make is to come to Snowdonia and do a recce of some, if not all, your route that you will race. Not only will it give you exposure of the exact technical trails you will be on during the race but it will also help with mental resilience knowing every twist, turn, every summit, valley floor and everything in between.

Use poles

In the world of trail running, every tool and technique has its place, and poles are no exception. They have gained popularity among runners as they provide extra stability through additional points of contact which reduces the risk of slips and trips. By engaging your upper body muscles while ascending you are distributing the workload more evenly between your arms and your legs, reducing fatigue and conserving energy especially on steep terrain. Using poles encourages a more upright posture and helps maintain proper alignment of the spine promoting efficient biomechanics and keeps the lungs open allowing full breaths to be taken.

There is no wrong way to use your poles except carrying them for all the race and never getting them out. Use poles in all your long runs on all terrains and use them until they feel like an extension of your arms. Using poles effectively is important as not doing so they may not save you energy so seeking professional help is essential if you are new to them.

Safety First:

Technical running in the mountains can be thrilling, but I couldn’t write a blog without saying if you are out training, practicing techniques or doing a recce it's essential to prioritise safety at all times. Mountain terrain can be unforgiving , with rapidly changing weather conditions posing serious risks to runners. It's crucial to be prepared for the unexpected, to carry essential safety gear such as a full waterproofs, head torch, first aid kit and emergency supplies, just like you would in a race, but most importantly to know when to turn back if conditions become too dangerous.

Improving your technical running skills in the mountains takes time, dedication, and a willingness to embrace both the challenges and the joys of the journey. By focusing on building strength and endurance, mastering uphill and downhill techniques, training on similar terrain and developing mental toughness you can enhance your chances of completing a big race here in Snowdonia or anywhere else .

It can be money well invested to seek professional input into your technical running where everything mentioned in this blog can be covered in detail offering personal tips and techniques to improve yourrunning. Adventure Awaits offers technical running coaching, recces of the races and training events such as the Welsh 3000’s to help runners realise their goals.

So lace up your shoes, hit the trails, and discover the exhilarating world of technical mountain running like never before.

Winter Running Tips

Mon, 01 Jan 2024 18:48:17 GMT

Embrace the chill and discover a whole new satisfaction in your runs

As we head into a new year we all make plans to get us through the dark winter months or vow new years resolutions. If you’ve got a running goal in 2024 or you resolve to get out running more as part of getting fit then you will have to embrace winter running.

Winter offers a unique opportunity for a refreshing and invigorating running experience. With the right gear and mindset, you can turn the frosty season into a thrilling adventure. In this blog, we'll explore essential tips and tricks to help you make the most of your winter runs

Dress in Layers: One of the key principles of winter running is layering. Start with a moisture-wicking base layer to keep sweat away from your skin, add an insulating layer to trap heat, and finish with a wind-resistant, breathable outer layer. Always head out with full waterproofs on those longer runs even if the forecast is for dry weather, if your heading into the mountains then this is an essential bit of kit. Don't forget hat, gloves, and thermal socks to protect extremities when those temperatures plunge.

Proper Footwear: Invest in a good pair of winter running shoes that suit the terrain you are running on, if your hitting the trails they will be wet and the fells will be boggy so ensure you have a shoe with deep lugs to stop you slipping and sliding all over the place. Inov8 have a revolutionary graphene infused rubber outsole in their running shoes. Their Roclite have 6mm rubber lugs that grip through mud and soft ground while also moulding and sticking to rocky, wet terrain, they are also waterproof which helps in the winter to keep your feet dry, a personal favourite of mine. Make sure any shoe you buy fits you well and provides enough room for thicker winter socks.

Warm-Up Indoors: Cold muscles are more prone to injuries, so warm up indoors before heading out. Do dynamic stretches and light exercises to get your blood flowing and prepare your body for the cold.

Stay Visible: With shorter daylight hours, visibility is crucial. Opt for bright, reflective clothing, and consider wearing a head torch to ensure you're seen by others, this is crucial in low-light conditions and is something I carry in my rucksack every run in the winter as even in the middle of the day you sometimes need a little extra illumination on roads. My preferred jacket is the Proviz fully reflective running jacket that has an ultra reflective material that ensures maximum visibility from all angles.

Adjust Your Pace: Winter conditions are generally more challenging both underfoot and meteorologically, so it's essential to adjust your pace. Focus on effort rather than pace and be prepared to run slower than usual. The slippy, uneven terrain, snow, and even ice may require more energy.

Stay Hydrated: Despite the cold, you still need to stay hydrated. Cold air can be deceptively dry, so drink water before, during, and after your run to maintain proper hydration levels.

Listen to Your Body: Pay close attention to how your body feels. If you start to feel excessively cold, numb or uncomfortable, put on another layer or your gloves and hat. If this doesn’t make a difference then it time to cut your run short or find shelter in a nice cafe.

Post-Run Care: After your run, change out of wet clothes promptly to avoid getting chilled. A warm shower and some hot tea or hot chocolate can go a long way in helping you regain warmth.

Embrace the Experience: Winter running offers a unique and beautiful landscape that's quite different from any other season. Enjoy the frosty mornings or if you are lucky a snow-covered scenery, the crisp air, and the sense of accomplishment that comes with conquering the elements.

Don't let winter be a barrier to your running routine. With the right gear, mindset, and precautions, you can turn the colder months into a thrilling running adventure. Embrace the chill, and discover a whole new level of satisfaction in your runs. Remember, there's no bad weather, only bad clothing.

Adventure Awaits loves helping runners reach their goals and we have events for everyone no matter if you are hitting the trails for the first time, want to run the 15 peaks of the Welsh 3000’s, improve your winter navigation or are a seasoned runner looking to recce the Paddy Buckley. Adventure Awaits us all!

Top tips the Welsh 3000's

Thu, 05 Oct 2023 21:17:56 GMT

How to ensure you have the best chance to complete this demanding and exhilarating hike.

The Welsh 3000s, also known as the 14 Peaks Challenge, is a demanding and exhilarating hiking adventure that takes you across the 15 highest peaks in Wales, all over 3,000 feet in elevation. This epic journey offers breathtaking views and a true test of your physical and mental endurance. To help you conquer this remarkable feat, here are some top tips to keep in mind:

Thorough Planning:

Before setting out on the Welsh 3000s, invest time in the detailed planning. Study the route you will take, understand the terrain making a note of potential hazards and escape routes . There is two road crossings on the route so s ort out friends to meet you with food and beverages, failing that ensure you book taxi's to get you to the start and from the finish (remember you will be finishing in the early hours of the morning so make sure the Taxi is williGet an up to date weather forecast from the anMountain Weather Information Service (MWIS) and always have a backup plan should the weather change or you run out of steam.and

Physical Preparation:

Training is paramount for such a demanding hike. Focus on building your cardiovascular endurance, leg strength, and stamina. Incorporate long hikes, hill climbs, and strength training exercises into your fitness routine. Gradually increase the distance and elevation to mimic the challenge ahead.

Gear Selection:

Invest in quality hiking gear, including proper footwear that is well worn in before the challenge, comfortable clothing, a reliable backpack and full waterproofs (top and bottom) with taped seams. Don't forget essentials like a map, compass, a small first aid kit and plenty of food to keep you going (see below).

Navigation Skills:

It's crucial to be proficient in map reading and navigation, especially in the rugged terrain of the Welsh mountains. Consider taking a navigation course or using a GPS devices to enhance your skills. If you are not confident in navigating then it is always best to book onto a guided hike like the one that Adventure Awaits offers here .

Hydration and Nutrition:
Staying properly hydrated and well-nourished is key to sustaining energy levels. Carry enough water, and pack lightweight, nutrient-rich snacks like trail mix, energy bars, and fruits. Plan your meals to ensure you have enough fuel for the entire journey.
Pacing Yourself:
Pace is vital on a long hike like the Welsh 3000s. Start early and set a sustainable rhythm that allows you to cover the distance without exhausting yourself too quickly. Take regular breaks to rest and refuel.
Safety First:
Prioritize safety above all else. Be cautious of changing weather conditions, and don't hesitate to turn back if conditions become too treacherous. Carry a whistle, torch, and emergency shelter in case of unforeseen circumstances.
Respect Nature and Wildlife:
Keep in mind that you're a guest in nature's domain. Leave no trace of your passage, respect wildlife, and follow the Leave No Trace principles to preserve the natural beauty of the area.
Mental Resilience:
The Welsh 3000s is as much a mental challenge as it is physical. Stay positive, maintain a determined mindset, and be prepared for moments of fatigue or doubt. Visualize your success and draw on your inner strength.
Train Elevation Gain and Loss:
The Welsh 3000s involve significant elevation changes. Train on trails with similar elevation profiles to get your body accustomed to the ups and downs.

Conclusion:

Conquering the Welsh 3000s is an accomplishment that requires careful preparation, physical fitness, and mental fortitude. By following these top tips, you'll be better equipped to face the challenges and make the most of this awe-inspiring adventure. Remember, the journey is as important as the destination, so savor every moment on those breathtaking Welsh peaks!

Mountains of Mongolia

deanrusselluk@icloud.com (Dean Russell) — Fri, 13 Jan 2023 18:58:20 GMT

“There is no reward without risk, I can’t imagine living without it” - Blaine Smith

Standing on the summit of Khuiten Uul, Mongolias highest mountain at 4,373m, breathing heavily after breaking trail through fresh powder on the upper slopes, I pause and take in the view of endless mountains stretching across China, Russia and Kyrgyzstan. As the sun heats my face and a gentle breeze brushes against my neck my mind wanders thinking about the fresh snow where I am stood, the journey its going to take, a journey through cycles of freeze / thaw, bonding itself to the snow pack. Through pressure and downward movement it will join the existing Pontanin glacier where it’s progress will slow, hundreds of years might pass as the elastic ice flows with gravities force down the valley before one day warming and melting, changing its form yet again and becoming a liquid that is so vital to sustaining life. It’s speed down the valley will accelerate past the vast plains and grassland steeps where grass and plants flourish, where livestock and nomadic families utilise it for survival, finding the path of least resistance and flowing past Ulgi, the regional capital of the Altai mountains where our journey began.

Flying into Ulgi at 1,700m in the extreme West of the country, the importance of the flowing Hobda river is all too apparent with the only green in the otherwise desert landscape within a few hundred metres of the river. Communities have long based themselves near water for obvious reasons especially in harsh environments and Ulgi, with its colourful tin roofs, has grown from an ethnic Kazakh village, before the founding of the modern nation of Mongolia in 1911, to a growing post communist city that is benefiting from a construction boom bringing many new apartments, restaurants, shops and hotels.

Our onward journey deeper into the West of the country was with a Russian UAZ van that is designed for dust roads and tough driving. The bumpy overland “roads” weaved along vast flood plains, over mountain passes adorned with blue prayer flags, for the sky gods, along grass steeps and glacial valleys following the river to the Altai range. Along the way we passed small ger (yurt) settlements, wild horses, camels, herds of yaks and workers cutting and storing the grass that will provide the feed for the animals during the long Mongolian winter.

Arriving at the local village at the head of the Tavn Bogd national park, we were welcomed by the elder of a small ger settlement. Wearing a traditional deel, worn since centuries ago, a colourful long jacket that is wrapped around the whole body made of cotton, the weathered man who’s age it would be hard to gauge with strong hands and an air of experience welcomed us into his family’s home. The gers are dark but cosy, simple but comfortable and a warm stove based at the centre is used for all the families cooking, utilising dried manure as the fuel in the absence of wood. As is customary we were given delicious warm salted yak milk tea, fried flat breads and hardened milk curd, a favourite of small children for 1000’s of years.

Moving up to base camp (2,900m) involved a gently rising 16km walk alongside twin humped camels led by a local herdsman carrying our mountaineering and camping gear. We walk along the white river, named so as its waters stem from the glaciers above, transporting the water down to the communities below. The colours along the river had vivid autumnal hues that contrasted beautifully against the deep blue skies, grasses on the hillside turned yellow by the approaching winter with deep red pockets of Pallas (Rhodiola quadrifida) sweeping across the hills. We passed endless marmots as we ascended that whistled their altruistic warning cry to the madness of marmots in the area while black kites soared above hunting the beautiful playful ground squirrels that chase each other in pairs darting into their burrows when the shadow of the kites swept across the floor.

Having gently acclimatised over the three days getting to base camp, a quick climb to an unnamed peak (3,884m) and with a good days weather forecast we decided to make an attempt on the three Saints surrounding the vast glacier, covered in deep scars caused my melt water and crevasses. Buried under the snow, the Tavn Bogd Mountains divide Russia, China and Mongolia with the highest peaks being known as the Saints which rise to above 4,000m.

Rousing from a deep sleep, putting on every layer to keep warm in the cold night, the first hours in temperatures below -15 degrees go by in a haze walking along the side of the huge moraines that describes where the glacier once sat. After an hour we started to rise over endless scree on the first mountain Manchinn. The darkness thankfully hid the route ahead which is a slog of 1,127m over broken rock until finally the first snow was illuminated by light coming from the East which coincided with us roping up.

Sunrise, the golden hour, alpenglow, that time when I feel so connected with the mountains and nature. The extreme darkness is first broken with faint hues of pinks appearing on distant ridge lines, as the earth rotates further these are followed by growing oranges and finally an intense gold as the sun appears on the horizon bringing much needed warmth to our feet and hands and our first Saint at 4,027m.

We moved down the North West face, along a long snow and rock ridge towards the second Saint, Nairandal or friendship peak where you are able to stand in Russia, China and Mongolia at the same time. With temperatures rising we kept the momentum going dropping back to the glacier instead of continuing along the ridge due to a huge cornice that looked ready to collapse along the intended route.

After a short refuel we tackled the final peak of the day Khuiten Uul (4,374m), Mongolias highest mountain. Giving the large crevasses at the base of the face a wide berth before the mountain rears up with steep snow / ice for a coupe of hundred metres past 3 rock bands. With tiredness setting in we dug deep during the final summit push breaking trail through fresh powder with the affects of altitude all too obvious. Thin air means less oxygen is available to be absorbed into the bloodstream and the direct sun radiation from above and reflecting off the snow was uncomfortably warm and forced us to breath deep and take our time as we continued to our final summit, our final Saint.

On that final top, after completing such a big traverse, we were tired and happy as we reflected on a shared experience in the mountains that will endure in the memory. Thinking about the snows quicker journey down to Ulgi than centuries before brought a degree of sorrow. In 24 years the view of the glacier stretching all the way back to basecamp will be no more and the ancient ice will be lost forever, lost to the sea adding to its ever rising level. The Pontaniin glacier is melting at a staggering five metres per year which has a knock on effect at a local level reducing the stability of river systems that communities in Mongolia rely on. Glaciers help to regulate water supply by storing precipitation in winter and releasing it in the summer, but as they melt away over the next couple of decades, more downstream areas will first experience a surplus of water, then a shortage that may well affect the nomadic lifestyle of many of the communities we passed.

In addition to the Khuiten traverse of the three saints (40km, 2,000m height gain, 3 x 4,000m peaks in 14 hours we traversed unnamed peak 3,884m (East to West) as acclimatisation and undertook a long East to West route from the glacier floor, taking unnamed peak (3,723) and along to Ulgii Burged (4,068m).

Dean is a Mountaineering and Climbing Instructor in North Wales and you can follow his adventures on instagram using the handle @adventure_awaits_uk

Llyn Padarn Skyline

deanrusselluk@icloud.com (Dean Russell) — Mon, 27 Jul 2020 09:28:03 GMT

A dream during Coronavirus lockdown, a reality when the mountains of Snowdonia opened again, the story of the Llyn Padarn Skyline, a 36km (3,108m) skyrunning round over 12 mountains in the heart of Snowdonia's National Park.

Many of us found ourselves with more time on our hands as lockdown and travel restrictions took grip and the country battled to contain the Coronavirus pandemic that spread across the world. Much of the National Park in Snowdonia closed to ensure there were no undue pressures on local emergency and rescue services and the beloved mountains were off limits for the time being.

Running through lockdown was a good opportunity to gain an intimate knowledge of all the footpaths in the local area, often running through thickets of brambles and gorse on paths that had been long since forgotten. Living on the edge of Snowdonia National Park at the outlet of the glacially formed Llyn Padarn, many of my lockdown routes passed a brass plinth that speaks of the evolution of the scenery in front of your eyes. Many of my hours passed enjoying the mountains, reflecting so perfectly on the lake when the air was still, watching how the light morphed high up as the sun started setting on another day of lockdown. It was on one of these many nights that I started to trace the line of the skyline and imagined running a route from the end of the lake across all the mountain tops around Llyn Padarn.

As many people delved into cookbooks, looking for the next bake, or updating general knowledge preparing for the next zoom quiz, I hunched over my kitchen table with the map of Snowdonia laid out tracing the same line I had envisioned earlier. What I had been tracing was the hydrological water catchment for Llyn Padarn, twelve peaks where rain drops run from its summits onto their rocky slopes, down steep runnels into streams and rivers feeding the lake, flowing right to the outlet where I had been admiring one of the best views in the National Park.

With the levels of Coronavirus infections reducing, on another unusually fine Friday afternoon the news from the Welsh Government I had been waiting for was delivered in their regular briefing. The mountains were going to open in their entirety and it felt fitting to commemorate the opening by running the skyline that I had so often admired.

To follow the water catchment the route first ascends gently on roads through the villages of Fachwen and Dinorwic and into the local quarries. Described by some as a blight on the landscape, the sometimes otherworldly looking vistas are a reminder of the industrial era when North Wales was home to one of the most important slate producing areas. Ascending through endless slate piles, up inclines, past buildings and metal work that once would of been integral to the workings you get a great sense of how hard and dangerous the work for the miners must have been. After leaving the quarries behind, already high in mountain terrain, the summit of Elidir Fach was soon under my feet. A further short pull brought the rocky summit of Elidir Fawr, with its jagged grey gritstone that is in contrast to the red sedimentary siltstone on the flanks leading to the summit. The hard work initially getting up high was rewarded heading along the spectacular ridge to Mynydd Perfedd and sublime views to Marchlyn Mawr reservoir, Ogwen valley and one of North Wales most iconic mountains, Tryfan.

The position of the Glyderau with mountain ranges on either side gave a big mountain feel to the summits of Foel-goch and Y Garn before descending towards Twll Ddu, more commonly known as Devils Kitchen named due to the sinister plume of smoke rising from a huge crack in its cliffs. Instead of descending into the depths of the cauldron a steep ascent up scree slopes of Glyder Fawr was necessary which felt like traveling without moving as my feet slid from underneath me. Descent from the summit was via the red route that winds its way south through complex terrain passing boulders with a faint spray painted red dot leading the way. The views across the valley to the classically shaped Crib Goch were spectacular and left me in no doubt that the next section contains some of the best scrambling terrain in North Wales. Pen Y Pass was a welcome respite and a chance to grab a snack and recharge my batteries before the crux of the run.

The going got tough as I made my way up from Pen y Pass with the technical, engaging scramble up the initially broad East ridge that converges to an airy ridge walk up to Crib Goch’s summit. The fun didn’t stop there though continuing along the summit ridge which has some spectacular positions where it is not uncommon to see people traversing it “Au Cheval” (like a horse) before yet more first class scrambling to reach the grassy summit of Crib y Ddysgl.

The way forward was made up of skirting impressive Cwms that are the product of scouring in the late Ice Age that ended some 10,000 years ago. The geology of the Cwms are synonymous with glacial activity in Snowdonia with the mountains having two distinct faces, grassy slopes facing South-West and steep craggy ones facing North-East.

After completing the technical section where my thoughts were solely on the next foothold and handhold as you traverse a couple of Snowdon’s giants its a welcome respite, even with tired legs, to run up and down the grassy summits of Moel Cynghorion, Foel Goch, Foel Gron and Moel Eilio. Appreciating the great views of the Nantlle valley and the Menai Straits, I found myself in a state with no thoughts running through my mind, no stresses, no to do lists, nothing. Running has long been associated with controlling stress and boosting the bodies ability to deal with mental tension. Combining that with the benefits of being in the mountains has long been vital to my own mental wellbeing and as I continued my run I could feel the mountains cleansing my mind with every step, oh how I had missed the mountains.

Running down from Moel Eilio skirting another set of slate quarries the final summit of Cefn Du was soon arrived at with the sudden realisation that there are no well worn paths from its summit and so a degree of heather bashing was required. Following a faint path by a dry stone wall led to a better trodden path that drops down eventually to the main road and a short run back to the plinth where the journey had started. An opportunity to admire the views, a chance to reflect, taking in all the mountains that have been traversed and ponder there long evolution just as the words by Gillian Clarke describes:

But for how long?

Cherish these mountains, born in fire and ash out of the sea to make this wilderness,

Asleep for aeons beneath ice and snow, carved by the shifting glaciers long ago,

Till ten millennia back, the last ice age made right for fern and purple saxifrage,

This place, whose evolutions given birth to the rare Snowdon lilly’s home on earth,

But all could go with the melting snow.

The Llyn Padarn Skyline is a 36 km run with 3,108m of height gain that was completed on the 6th July 2020 in 6 hrs 31mins and 25 secs. If you would like to have a go at the Skyline there are more details on how you can get your time recorded here .

Dean Russell is an active trail runner, climber, mountaineer and trekker with over 16 years experience in the mountains. Usually found running and climbing in his local mountains in North Wales he offers private and group guiding highlighting the best routes in Snowdonia’s national park. If you would like further details then you can contact Dean here .

How to cope with a running addiction during a pandemic

Tue, 31 Mar 2020 19:59:06 GMT

As Coronavirus grips the world, start making positive habits to improve your running

Do you own more running clothes than smart clothes, get upset when there is a technical glitch that means your latest run doesn’t upload to Strava or you have unnatural feelings of jealousy when you see other people running when you are not? If this resonates with you then you are probably addicted to running! In normal times you can manage your addiction, pop out for runch (run at lunch!) during work, get up at silly o clock at the weekend so you can fit in your long run before the family get out of bed, but these are not normal times. In this blog there are some simple ideas to keep you running fit throughout the coming months while the country is in lockdown.

There are many people across the world self isolating that have found unusual and inspirational ways of getting their running fix. In France Elisha Nochomovitz ran a marathon on a 7 metre balcony , thats 6,024 reps! James Page in London ran 873 laps of his garden to raise money for a cancer charity and there have also been videos circulating showing olympic silver medalist, Paul Chelimo creating a treadmill using nothing more than a towel rail and some washing up liquid, genius!!

There are many ways you can benefit your running without going to such extreme, some might say tedious, measures though. If you are finding yourself with extra time due to the lockdown you can start to form new habits that will benefit your running over the long term. If you are short of time though don’t despair there are lots of quality intense exercises you can do that will help you keep on track to achieving you running goals and aspirations even in a lockdown.

Running has many benefits and is part of the reason why its so addictive, it relieves stress through reducing levels of the bodies stress hormones such as adrenalin and cortisol, it also releases endorphins that can cause euphoria (runner’s high) or a general sense of happiness. There are also long term benefits such as strengthening the immune system, helping to build strong bones, maintaining a healthy weight and is also great for all round mental wellbeing.

Daily exercise

Due to the current coronavirus pandemic gripping the world the UK Government has taken drastic steps and ordered the public to stay at home except for travelling to work if necessary, shopping for food or medicine and exercising once a day . This is great for those addicted runners that are able and not self isolating, its an opportunity to get your local map or mapping app out and plan some runs from your home, seeking out paths you’ve never ventured on before to avoid busy areas. Alternatively hill reps and sprint intervals can be easily completed from just about everyones door and is an intensive training session so won’t take up much time (usually an hour or so). It’s vitally important that we all adhere to the latest Government guidelines and ensure we are social distancing while out running and refrain from travelling in vehicles to get to runs. As Covid-19 can transmit on hard surfaces its advisable to carry a bottle of hand sanitiser to use after touching gates or a thorough washing of your hands on your return .

Stretching

A regular stretching routine can help prevent many injuries, help with muscle soreness, avoid muscle cramping and improve overall athletic performance . Put time aside for stretching in your daily routine. A simple yoga routine can take less than 10 minutes that will stretch, strengthen and lengthen the muscles in the legs. There are numerous videos on YouTube to get you started with a number of workouts specific to running such as 7 minute yoga for runners .

If you are able to get outside and run, following the Government guidelines, make it part of your routine to stretch both before and after:

Dynamic stretching should be used as part of a warm up routine and involve movement which helps warm up the major muscle groups. Think about movements you undertake during running and over exaggerate them while mobilising the ankles, knees, flexors and extensors in the leg (Plantar, hip and leg) getting your body ready for running. Runners World has a very simple 5 exercise dynamic warmup that is easy to follow.
Static stretching is used when your muscles are warm and pliable and involves gradual elongation of major muscles aimed at increasing flexibility and preventing soreness and injury. The main muscles to stretch are the hip flexor, thigh (quadriceps), hamstring, glutes, iliotibial band (IT) and the calf. Hold each stretch for around 30 seconds but make sure you are not bouncing the stretch as this can cause injury.

Strength Building

If you are unable to leave the house you can still put time into building strength in your legs working both fast and slow twitch muscles. Slow twitch muscles help enable long endurance feats while fast twitch muscles are used in powerful bursts of movement like sprinting . The routine is aptly named the “leg burner” and consists of 2 basic exercises completed both statically and dynamically, the exercise are:

Lunges - The primary muscles targeted when you do lunges include the quadriceps in your thighs and the glutes in your hips and butt. The hamstring and calf muscles in your legs, your abdominal muscles and your back muscles act as stabilisers during this exercise.

Squats - The Squat exercise mainly targets the thighs (quadriceps & hamstrings) and the glutes. However, core strength & stability, ankle mobility, back muscles, calves, and other factors play an important role when you are doing this exercise.

Each set comprises of 20 static deep lunges alternating each leg (10 lunges per leg), 10 static squats, 20 dynamic explosive lunges jumping from one leg lunge to the other and finally 10 squat jumps sinking low and exploding upwards, now feel the burn! Rest between sets for 30 seconds and repeat. Build the number of sets you complete over time aiming eventually for the full burner which is 10 reps. You can find a short video on how to perform the leg burner routine here .

Summary

Many running events have ben cancelled due to the current outbreak, dreams of personal bests or distance milestones, such as your first marathon, are put on the shelf until we are able to get back to our normal lives post Coronavirus. Although it may be frustrating and disappointing, we as individuals and us as a running community need to look at the bigger picture. The races will still be there next year so for the time being we need to concentrate on looking after each other doing what we can to prevent the spread of the virus. If you are going out running please follow Government guidance at all times by maintaining social distancing while out and only run locally to your home.

Stay safe and stay positive in the coming months, together we will beat this .

Dean Russell is an active trail runner, climber and mountaineer with over 16 years experience. He is a qualified Mountain Leader and has the British Athletics Fell Leadership in Running Fitness (FLiRF) award. Dean has competed in numerous trail races over the years and finished the Ultra Trail du Mont Blanc in 2017 and the Dennis Rankin round, Tour de Monte Rosa and the Abraham Tea Cup Round in 2019.

Multi Day Running Top Tips

Tue, 14 Jan 2020 12:29:41 GMT

Run some of the UK's long distance trails or traverse a mountain range in the Alps over multiple days for a new adventure in 2020 - here's some top tips on how.

With the new year starting, as runners we look for races and new challenges to set our sights on and to help us focus are training through the winter. There has been a massive increase in ultra races over the last 5 years in the UK due to the high demand of runners looking for endurance challenges that go beyond a marathon. Multi day events where competitors are running ultra marathons over consecutive days are limited but sell out quickly such as the world renowned Berghaus Dragon’s Back race that is from next year running yearly not bi-annually due to its popularity. These types of races are a lot more common around the world and Europe with some amazing races such as Marathon des Sables , Un Tour En Terre Du Jura (A tour of the Jura) and the four day version of the Ultra Tour de Monte Rosa .

Multi day running doesn’t have to be a race though, in recent years I have ran 4 day traverses of the Mont Blanc and Monte Rosa massifs sleeping in huts and hotels along the way. It is without doubt one of the best ways to travel in the mountains, covering a big distance and enjoying the changing landscapes as you travel from valley to valley. You don’t have to travel to Europe or further afield though as here in the UK there is potential for running coastal paths such as in Pembroke , famous walking trails like the West Highland Way or one of the famous fell running rounds such as the Bob Graham over multiple days.

Keeping yourself going day after day takes a lot of hard work when the running is done, which is the last thing you will want to do! Here is a guide to help you look after yourself for your first multi day event or some top tips on things you might not of thought of to help you in your next event.

Intensity of running

How hard you're running relative to how hard you're capable of running is known as your intensity and can be classified as low, medium or high zones. These zones are really useful while training but important to be aware of during multi day runs or events. The transition from low to medium zone will see your heart rate increasing and you’ll start to breathe harder. You will want to be in the low to medium zone throughout by walking the ups (if you put an imaginary ball in front of you and it rolls back towards you - walk!) and utilise gravity to run the flats and downs. You will be breathing harder when ascending or running but you don’t want to get into high intensity zone where lactate acid will accumulate in the body causing a burning sensation. This level of intensity is difficult to sustain for prolonged periods of time and will take too long for your body to recover.

Nutrition

It can be very challenging to meet the daily requirements of running all day. As a rough rule of thumb while running the body burns between 350 - 650 calories per hour for someone that is 55kgs. Obviously calories burned per hour depends on weight and level of effort or intensity of exercise so always take any estimates with a pinch of salt. During exercise it is recommended to consume 30 - 60 grams of carbohydrates an hour, not because that is how much you need but because that is all the body can process or oxidise. Eating little and often is key and I try and eat every hour (I use an alarm on my watch to facilitate this). While the body is being exerted additionally there is usually a suppression of appetite and eating the same food items for multiple days can lead to meal fatigue so its important to vary your food.

Below is an idea of what you should be eating each day to keep your energy levels high during multiple day events:

Breakfast - carbohydrate rich food (bread, muesli, cereal, fruit) avoid heavy foods like pastries that won’t digest in your system.
While running - rice cakes, energy bars, fruit, nuts, small rolls, gels and electrolyte drinks
Post running - carbohydrates and protein (such as a protein shake or milkshake or chocolate milk) within first 30 - 45 mins and lots of fluids thereafter that include electrolytes to replace lost salts.
 Evening meal - replace the nutrients with soups, salads or juice and ensure your meal is carbohydrate heavy

Stretching

Stretching is important both before and after exercise. Get into the habit of completing 10-15min of dynamic stretching before you start to improve the range of motion and stretch muscles without staying in one position for too long. Exercises such as high knees, lunges, squats, butt kicks or even a light jog will not only reduce your chance of injury but will give you space to mentally prepare for the days running.

After a day on your feet with fatigued muscles and your mind thinking about food and bed the last thing you will want to do is stretch but it is key to recovery and preventing soreness and cramping. Personally I like to have a shower and while the muscles are still warm and supple spend 15 minutes completing a static stretching routine covering all the muscles in the legs. After a couple of days running there is usually tightness in the back and shoulders too caused by carrying a backpack and looking down on technical sections of trail and so additional stretching is required.

Rest

As important as running the miles each day, getting enough good rest helps your body repair, recover and strengthen in addition to sharpening your focus and reinvigorating your spirit.

Immediately after exercise your recovery time is a chance to replenish energy stores and fluids lost during the day. This is also the time for soft tissue such as muscles, tendons and ligaments to repair and remove the chemicals that build up as a result of cell activity during exercise.

The more sleep you can get the better, the one thing you can be sure of doing multi day events is that you won’t struggle to sleep!

Travel light

Fast and light has been the mantra of alpine climbing for decades but is true for running over multiple days. There is always a balance that needs to be achieved between having the right kit for your safety (full waterproofs and emergency blanket) but not going crazy on luxury items or equipment that you don’t use. Here's the full kit that I took on the Monte Rosa for 4 days:

Running shoes
Running leggings, socks and tops x 2
(one for running in and one for wearing in the hotel at night- I would wash the running pair each night, dry)
Waterproof top and bottoms
Extra layer (long sleeve top or thin fleece)
Light weight down jacket
Map and compass or GPS with route loaded
Water bottles 2 x 500ml
Emergency kit in small waterproof bag (basic first aid, kinesis tape, EBR (Emergency Bog Roll), Energy tablets)
Running crampons (there is a small glacial crossing on the Monte Rosa)
Toiletries - toothbrush ,toothpaste and small bar of soap
Food for each day (see above)
Phone, charger and chargers for GPS

Look after yourself

Your feet are an essential part of running and looking after them is vitally important, it is generally small issues such as blisters that cause major problems with multi day runs and events so make sure you stop and sort out any rubs or hot spots before they turn into full blown blisters. The same can be said with chaffing and rubs around the shoulders from rucksacks. Make sure you have a good blister kit, tape and chamois cream with you as they are quite possibly your most important bits of kit!

If you are wanting to try multi day running being guided then check out the Llyn Peninsular event or if you have any questions then just get in contact .

Skyrunning 101 - The basics to get you started

Sat, 19 Oct 2019 07:05:55 GMT

Take your running to the next level and experience spectacular scenery, ridges and mountain landscapes that few runners ever encounter with this guide to the dark art of skyrunning.

For me skyrunning encompasses trail running in the mountains but includes using your hands and feet to scramble up ridges and ribs in breathtaking settings. Skyrunning does has its own international governing body that has defined the sport as “ running in the mountains above 2,000m where the climbing difficulty does not exceed grade II and the incline is over 30% ”. Lets face it though we don’t have mountains over 2,000 metres in the UK but you can still enjoy Skyrunnnig in the truest sense and the number of races each year is testament to this.

Skyrunning has sections of serious terrain and like all mountain activities carries a risk. You only need to go back to the Tromso Race in 2017 where an American athlete (Hilliary Allen) fell and tumbled over 150ft nearly killing herself that makes you realise the dangers are all too present. You should put the time and effort in to ensure you have built up your mountain skills and knowledge before you start but the rewards you get travelling through skyrunning terrain in the mountains is enormous.

If this hasn’t scared you off then where do you start?

Navigation

First things first being able to navigate in the mountains is the most important skill you will need to learn. In this digital world we live in there are handheld and watch GPS systems and a number of apps on your phone including OS and Viewranger. These are great tools to have in your toolbar but shouldn’t be relied on. Being able to use a map and compass is essential to safely navigate complex terrain especially in poor visibility which has a nasty habit of coming in quickly in the mountains.

Don’t let this put you off though as once you have learnt the basics, navigation is 25% map reading, 25% compass work and 50% confidence in the other two. A good place to stat is at one of the many permanent orienteering courses around the country ( https://www.britishorienteering.org.uk/pocs ), orienteering clubs also do plenty of races and even training to help you with the basics of navigation. There are also a number of navigation courses out there ( https://www.adventure-awaits.co.uk/trail-running-masterclass ) that will give you the basics such as how to orientate a map, map features, interpreting contour lines and navigation str ategies. Don’t expect to be a map reading Jedi after an orienteering or a weekend course though, good navigation skills take a lot of practice, experience and unfortunately there is no shortcut.

Movement on Rock (Scrambling)

When the terrain gets steep and there are a few rock steps to negotiate you will have to use your hands in addition to your feet and this is called Scrambling . The terrain can be exposed in places with long drops so a slip, fall or mistake can be serious so don’t underestimate the severity of scrambling.

If you have never done any climbing before then find someone who has such as an instructor or a friend. Learning from others who know what they are doing means you can concentrate on the movement on rock and not the route finding, which is a skill in its own right.

If you don’t know anyone then buy a scrambling guidebook and look for the easiest scrambles (Grade 1 on a scale that goes to Grade 3) and ensure that in the description says its “easily escapable”. In many circumstances this will translate to a steep path that runs to one side of the scramble so if you do get into trouble or the weather changes you are able to get to safety quickly. Also look for routes that are classics (many guides provide a star system to help with this) as these will be popular and have a degree of polish that can assist you with the route finding.

Make sure you take your time and don’t rush on the technical steep sections, its good practice to always have 3 points of contact, 2 feet and one hand or 2 hands and one foot at all times. Climbing up is easier than climbing down so make sure you don’t climb yourself into trouble, always think to yourself could I reverse this to escape, if the answer is no think twice about continuing.

There are a number of articles on scrambling on the BMC website and many such as “Top tips: How to go from walking to scrambling” are worth a read.

Essential Kit

Any journey in the mountains requires you to be self sufficient and capable of looking after yourself. No one piece of kit is more important than any other but think of the kit as the nuts and bolts that hold you together through the day. Don’t take one and you will still be able to function but if anything goes wrong that is unexpected then you might find yourself wishing you had a spare nut or two!

Water and food is essential to sustain yourself through the day by keeping your energy levels up. Experiment with food to find what works for you and stick to the mantra of "little, often", as a rule of thumb I try and eat every hour and drink every 30 minutes, I’ve even been known to set alarms on my watch during races to remind me.

Always carry a waterproof jacket and trousers that have taped seams. It's all too common to look at a forecast and decide not to take waterproofs but they do act as good wind-stopper and are easy to throw on when it gets cold high up. Many brands such as Innov8, Montane and OMM do lightweight specialist waterproofs for running but when you start out any waterproofs will do. Also carry hat and gloves, Buffs work well as multi functional clothing which is always good when you are trying to keep things light and the weight is minimal compared to the benefits of having them.

Your feet are the main points of contact that are going to keep you on the mountain, running trainers are therefore an obvious necessity. There are so many brands and so many styles that it can be a bit daunting but ensure they are good on all terrains and in all conditions (My preference is Inov8 Roclite 315 GTX ) . There is no better place to go than your local running shop where there are keen runners that will happily provide you with advice and guidance on the right shoe for your needs.

Poles are a personal choice but for me I never leave for the mountains without them. They reduce the stress on your muscles and joints while spreading the load more evenly across your body. They also aid your balance and provide extra stability on uneven trails (which is particularly noticeable when you are tired).

In addition you should be carrying items for an emergency such as a rescue blanket, a mobile in a waterproof bag, a bit of money or a card incase you find yourself tired and on the wrong side of the mountain and a small first aid kit. In mine I generally have some tape, some blister plasters and a bandage so I can fix a sprained ankle but the extent to the size of the first aid kit depends on the terrain and remoteness of the run you have planned.

Your also going to need a light rucksack or vest with a capacity of 5-10l to hold everything in, its worth having side pockets so you can reach items such as water and snacks without having to stop and must have a chest and waist strap to keep it close to your body while running.

Get Outside

There is only so much you can read about getting started and so the time will come where there is nothing better than getting your running kit on and getting out. Training locally will give you the required fitness in the mountains but even with the best hill rep sessions you will find it difficult to match the height gan you will get in the mountains. It is still very worthwhile to put those hill sessions in but remember you are more likely to be walking the ups when they are long and so there is no better training than getting into the mountains. North Wales , the Lake District Northern Ireland and Scotland have masses of great skyruns with magnificent ridges and views.

If you would like to give skyrunning a go why not check out skyrunning weekends ( https://www.adventure-awaits.co.uk/skyrunning-weekend ) that plan and guide you on some of the finest ridges and trails, sorts out your accommodation and even has food included.

Dean Russell is an active trail runner , climber and mountaineer with over 16 years experience. He is a qualified Mountain Leader and has the British Athletics Fell Leadership in Running Fitness (FLiRF) award. Dean has competed in numerous trail races over the years and finished the Ultra Trail du Mont Blanc in 2017 and the Dennis Rankin round, Tour de Monte Rosa and the Abraham Tea Cup Round in 2019.

Denis Rankin Round - A fell runners dream

Tue, 04 Jun 2019 13:08:28 GMT

90 km (6,000m height gain)

Having a significant birthday just round the corner, I had been researching ideas for something special, memorable and maybe a bit gruelling. Having never visited the Mourne Mountains in Northern Ireland, the idea of turning up and running all the Mourne Mountains in under 24 hours with no recce are what dreams are made of for a couple of trail runners like Bertie Goffe and I. Standing under the entrance to Donard Park at 2.00am with 90km and 6,500m of ascent ahead of us I started to wonder if going out for a nice meal with friends would have been a better idea than attempting the Denis Rankin round.

With very little sleep our head torches shining their narrow beams into the distance, over roots and rocks, through the trees we got off to a good start, albeit a bit fast in the still night. Descending from our first peak, the highest of our round (Slieve Donard at 853m), Berties head torch started to flicker, a tell tale sign of the batteries running low. Between putting it on a lower setting and running next to me to utilising my narrow beam we managed to continue on without slowing.

Going through the bog of Donard I jumped onto the impressive wall that stretches for 35km and passes 15 of the Mourne Mountains and ran along the precarious 8-10ft high wobbling stone structure, hollering at Bertie to join me. Normally given a choice we would always run on soft ground, even boggy ground, but the longer we could keep our feet dry the better.

Although we had been going a bit faster than expected we had settled into a good rhythm and with dawn fast approaching we saw the most spectacular sunrise. With hues of pink and purple, clouds covering the view one moment and clearing the next it made the early start more than worth it.

The pace naturally slowed over the next leg due to the boggy ground underfoot, a running theme for a large proportion of the day. The summit of Ben Crom had some gruelling peat hags. The hags were sometimes 5-6ft high and either you choose to weave in and out of them, try and hop between the tops, or more often than not, climb (with hands and knees) up and down them. It was hard work either way so we were glad to be back onto the Mourne Wall for a couple of peaks before dropping to meet our support for the round. Three other teams were out attempting the round (which was a first) and there support teams gave us tremendous support and guidance. One of the locals offered the best piece of advice as we left for Pigeon Rock describing it as “a wee bit damp”….. the understatement of the day.

We paused to give a thought for Denis, whom the round is named after, on Slievemoughanmore, where he sadly passed away on the 16th May 2013 competing in a fell race. After getting to Shanlieve, our focus was on the tough navigation leg to Finlieve through more peat hags and low visibility both glad to hit the top with no errors.

We knew the next section was going to be the toughest and local knowledge really would have helped. The tussocky slog up to Crenville was slow and thinking we could pick up paths in the forest we wrongly decided to bushwhack through windblown trees. In total we spent 20 minutes getting scratched and frustrated, crawling through the tight net web of trees. Finally back on track we continued up to Slievemeel before we hit a good track through the beautiful Kilbroney Red Bog. Halfway to Cock Mountain we met Rick Cowan and his support, an amazing man to be attempting the round at 70.

As are legs were trying and a few niggles surfacing, on the top of Ott Mountain we knew from here we just needed to follow the Mourne Wall for most of the way back home. Down Slieve Meelmore and back up to Slieve Bearnagh was steep, technical and particularly tough so late in the day. Darkness and fog came in, the wind rose and as the temperature dropped as we traversed the last three summits.

One of Rick’s two supporters was kind in showing us the quicker, direct route off the last summit Slieve Commedagh. We had planned to play it safe, stick to the wall and go the longer, safer way round, but he led us safely out of the clag and back through the forest. Approaching the arches of Donard Park was incredibly satisfying with a large crowd clapping and cheering us over. To date less than 50 people have completed the round, now Bertie and I have joined this small group in at number 45 and 46 coming in at 21 hours and 28 minutes.

Fell running is the kind of sport that only attracts people who do it because they love it, no fame, no money, no big egos. The numbers that attempt rounds are small and the DIY nature of them with no formal start time or date, self reliance and support crews of your own make them special in so many ways. The Denis Rankin was everything that we had hoped it would be and our support Emily and the local supporters out for their own teams who were so kind to us made it everything and more.

If you fancy being guided on trail or fell runs or would like to learn navigation skills so you can get out in the mountains visit http://www.adventure-awaits.co.uk/trail-running

Top Tips For Your First Ultra Marathon

Fri, 25 Jan 2019 10:03:57 GMT

Learn from our mistakes so you don't have to!

Last week I was sent an email from one of my close running friends, Dan, that he found in the depths of his email archive during his new year clear out. The email was dated back to 2015 when I was in a cast after a hand operation and was panicking about getting fit for my first Ultra Marathon , which coincided with Dan's. 4 years on from that and between us we have completed a large number of Ultra’s including the Ultra Trail du Mont Blanc (UTMB) and the infamous Bob Graham round. Both Dan, myself and other ultra running friends have made a lot of mistakes along the way that have allowed us to better prepare and run ultras, some are stupidly obvious and others you may not have thought of before. If your new to ultra running or trail running then carry on reading and you can save yourself the pain* injury* embarrassment* expense* (delete as appropriate) by learning from our mistakes.

When Dan was running the Bob Graham, a gruelling 24 hour challenge in the lake district, one of his support pacers wore a new model of running trainers from a brand he had always used without any problems. He was supporting the first two legs in the dark out on the fells for around 8 hours with some serious height gain thrown in for good measure. By the end of it he was in agony hobble running down the fells into Dumail to pass Dan on to his next support pacer. Well fitted shoes don’t need breaking in but its always good to test your shoes on shorter training runs before your big day to make sure you don’t have any rubs or issues. Even if it's the same model you have always bought, occasionally brands tweak the fit or the shape of the shoe, so test it out. If you do get blisters on these first short runs with new shoes then you should be considering taking them back to the running shop as they probably don’t fit your foot properly.
Blisters do unfortunately happen, this is a consequence of friction and pressure which is exacerbated by moisture or perspiration. Generally there is a feeling of heat before a blister forms but any feeling of discomfort especially in your feet stop and sort it out. I was running a race on the Gower peninsula in South Wales and had the smallest of stones in my shoe, I didn’t want to stop as I didn’t want to loose time and ran on, and on and on. It bothered me, it started to hurt and then I stopped to take it out, by which time a blister had formed. Taking a stone out or adjusting your socks takes seconds, I hate to imagine how much time I lost from attending to the blister instead.
Staying hydrated is one of the most challenging aspects when you are on the go for an extended period of time. During a 2 day race in the Jura mountains in France I didn’t take enough water and consequently ran out in-between checkpoints . Needless to say my performance got worse and worse with a very near loss of consciousness in the summer heat. Thankfully it was just as we arrived at a checkpoint and there was a water bath for cattle that I could dunk my head in for 5 minutes to cool off and get some much needed fluids inside me. The best advice is to make sure your hydrated before the race (your piss should be so clear you might even consider drinking it if push came to shove!), start with full bottles, I carry 1l in two 500ml bottles, one with an electrolyte tablet dissolved such as high fives zero https://highfive.co.uk/product/hydration/zero/ . I can find the elctrolyte drinks a bit sickly and so as an alternative I have started to use electrolyte add in’s. There are a number of products on the market that are concentrated liquids that you add a few drops to your drink. These are tasteless but include all the necessary minerals that you loose through sweating.
You are super excited about your ultra, you pack your bags, throw your kit in the van, drive for 4 hours to event HQ and get your head down dreaming of trails under your feet. You wake up in the morning, have your caffeine intake to get your bowels moving, start putting your kit on only to realise that you have left your running shoes at home - true story! I was lucky enough to find someone with the same size feet who was willing to lend me their shoes but as a consequence I am meticulous in sorting my gear the day before. Lay all your kit out, make sure everything that is obligatory for the race is present and all your personal items are packed, check, check again and don't leave anything to pack at the last minute as invariably that is the item you will forget in your rush to get to the race.
One issue I have had repeatedly over the years which no one seems to talk about is chaffing between my balls and my inner thigh. Chaffing like blisters can stop your race and from my experience preventing chaffing before it happens is more important than treatment during the race. There are top tips to prevent it though, firstly buy a decent pair of lycra running leggings / shorts, the worst rubbing I’ve had has come from shorts that have stitching in the wrong place which will obviously rub. Chaffing can also come from salt buildup which are crystals that can rub. I personally remove any hair in areas I have had problems in so the salt crystals don't stick to the hairs and cause irritation. I use a lube such as Chomois cream which comes from those lycra clad cyclists named because there saddles used to be made of Chamois. It has antibacterial properties and reduces friction and I swear by it. My personal preference is to get the squirt bottles as any sort of tubs have you fearing that friends are double dipping and the obvious hygiene issues when you lend them your cream! During the UTMB I was on the go for 30+ hours and so I also made sure I cleaned with wet wipes to remove any build up of salts and reapplied chamois cream.
Don’t change anything on your race day. The number of times that I crammed my face full of porridge and rice pudding before the race only to feel sick for the first hours running. If you don’t do it before your long runs in training don’t do it before your race. Just because you get given free gels doesn’t mean you need to take them, I don’t get on with gels it turns out. After testing them out on one of my training runs I found myself sprinting for a bush for an emergency evacuation! Although you may have nerves which you don't have in training it is just the same as training except there are a lot more like minded fun people around you!

Even as you are reading this you are probably thinking “how could you make that mistake” but I have and people do on a regular basis. Don’t worry about making mistakes, you will, but learn from it and drop me a line at adventureawaitsuk@icloud.com so I can add it to this blog. If your first ultra is around the corner enjoy every moment and talk your way around, I guarantee the miles will fly by!

Climbing Stetind

Tue, 06 Nov 2018 16:28:45 GMT

Climbing Stetind - Norway's National Mountain

In spring last year I was having a beer with a friend, fellow climber and one of Bristol’s up and coming photographers, James Austrums. Our conversation during the evening led to our shared experiences living in Norway , the beautiful rugged mountain landscapes, views that deserve an Instagram post with a #photooftheday tag and the mystical Auroua Borealis know as the northern lights. James had spent a lot of time exploring the North of Norway and passionately described a granite mountain rising from the fjords that can only be described as iconic. A couple of hours later, a couple more pints, much trawling through photos on google and flights were swiftly booked that would take me to the artic circle to climb Stetind, Norway’s national mountain.

Fast forward 6 months and our objective to climb the South Pillar was chosen, through James we had Favre-Leuba, a Swiss watch company onboard and so many locations that were hand picked to ensure we got the best chance of seeing the northern lights. Just a week before our flights, the plans we had made looked to need serious reconsideration. Numerous weather systems were predicted to push over Norway bringing extensive cloud cover, blocking views of the sky and rain that would prevent any attempt on a large mountain route. As we dropped under the clouds descending into Bødo rain was pounding the plane and spirits were a little bit dampened by the prospect of 10 days searching for alternative objectives that would fit our brief. Our attention was soon distracted though as we rushed to get to the shops before they closed for the weekend. Being in a wet tent is one thing but being hungry in a wet tent isn't worth thinking considering.

After a couple of days battling the elements and getting out walking in the beautiful mountains of Lofoten, a late night weather check confirmed a change ahead. I was trying not to get excited, I've been here before looking at weather reports from all over the internet until I found one I liked the sound of only for it to change again! A short drive, many tunnels that are synonymous with the Norwegian mountains, a quick couple of ferries, a night sleeping in the back of the hire car, more tunnels and we finally got sight of our objective for the first time. The mountain itself consists of only one rock formation that gets progressively steeper and steeper as you near the summit and with only a small splattering of clouds and endless blue skies it deserved being stared at in wonder.

After checking our kit and finishing packing we started walking up though extensive birch forest that eventually led into open country and spectacular views. After a number of hours the ground started to steepen and we ascended through boulders that had been pushed down the valley by a glacier that has long since receeded before reaching Svartvatnet, an iced lake, that would be our bivi spot for the night. That nights sunset produced amazing colours behind the mountains and emphasised once again why I have pursued climbing mountains for so many years, I slept happy knowing what the morning would bring.

It was an early start and only a short hour walk before arriving at Kongelosjen (Kings Box). I started to place the gear on my harness the same way I always place it before a route, part ritual, part superstition, tracing out the route ahead in my mind. We made good progress at the base of the mountain, getting into a good rhythm of movement over the perfect granite cracks, grooves and slabs. The weather couldn’t have been better for the ascent , very little wind with the sun wrapping us in warmth at the belays, allowing us to enjoy the views that got better the higher we ascended. These first pitches were a good warm up to the upper reaches of the mountain that would get progressively harder.

Climbing can be meditative, having a clear mind thinking about nothing but the moves you make and the gear you place. Its usually a sign that I’m climbing confidently and it was good to have that clearness of thought as I moved. The first difficulties were encountered after 9 pitches where a recent large rockfall had left behind a thin exposed finger crack. The moves were sustained throughout and the sole thin crack was being used for fingers, toes and gear which was fiddly at the best of times, it was good to climb uninhibited in such a spectacular setting.

The next 120 metres of climbing were by far the best and the most difficult. The route climbed a 40 meter pillar with grooves allowing good bridging throughout and the crux pitch which was a beautiful right slanting grove. For much of the climb we had been climbing cracks that you could wedge feet, hands, even arms into. All of a sudden, as is the case with climbing, a switch to a completely different style was needed.

Focused intently on the granite in front of me searching for anything that would assist with my footwork, any depressions or dimples anything that would help as I climbed, but nothing. After arranging a couple pieces of gear, I started through the crux and smeared, balanced and delicately made my way up the pitch with a breathtaking exposed drop down to the start of the route and beyond. The journey now to the top was straightforward and a slight sigh of relief that the crux so close to the top hadn't caused us any problems.

Standing on the summit of Stetind with the sun dropping to the west, the views over to Loftoten and the many mountains were out of this world. I found myself looking intently at the different mountains and thinking the same thought that I always think after climbing a route...... whats next! Descending along the normal route (which is a rock climb in its own right) and down to the tent we swiftly packed up and continued down in the fading light. We camped that night with a fire under the stars with Stetind in the backdrop enjoying a celebratory beer. As if the day couldn't get any better but then a a vivid display of the Northen Lights, Norway really is one of the most beautiful countries on earth!

Dean Russell is a climber, mountaineer and trail runner with over 15 years experience who offers courses and experiences to make your very own adventure happen. If you are interested in what Adventure Awaits offers you can find more information here .

James Austrums is a Bristol based photographer and videographer working in the outdoor adventure industry. James has been working for Favre-Leuba, using his unique adventures to promote their range of watches of which this was one. You can find more details at www.jamesaustrums.com

Snowdonia Way Trek

Tue, 31 Jul 2018 10:35:03 GMT

A long distance walk through the Snowdonia National Park

Snowdonia was one of the first areas to receive National Park status in 1951, with the tallest mountain in Wales and tremendous diverse landscapes created by volcanoes and glaciation it is easy to understand why. The area has impressive mountains, large expanses of woodland, beautiful gorges, miles of coastline, waterfalls and plentiful remnants from a slate industrial past. What better way to experience the area than to walk from Machynlleth in the South to Conwy in the North on a less well known long distance walking route that is the Snowdonia Way .

Day 1

The first day saw us walk 24.7km with 407m of height gain. The trek started crossing the River Dovey and followed the Corris railway along the valley floor that linked the old mining towns of Corris and Aberllefenni to Machynlleth. Slate mining has a long history in Wales and was dramatically visible as we passed a huge cavernous abandoned mine while walking through the spoil heaps en route. On a very hot summers day the air conditioning effect as air moved through air gaps in the spoils did not go unnoticed or unappreciated!

The walk ascended for a good 3km and we all suffered in the afternoon heat, everyone found their pace, stuck to it and came across the top of the col warmly welcomed by everyone else. The rest of the days walking had great views of Cadair Idris, both the east and north face.

Day 2

The start to the day certainly got the legs firing with a steep climb out of the village. Within no time we had crossed Afon Mawddach and started to rise higher and higher above the valley floor. It wasn’t until we left the woods that the efforts of climbing were rewarded with views of the river and Foel Cynwch.

After descending through beautiful deciduous National Trust owned woods we headed into the woodland of the King (Coed y Brenin). The woodland is better known as North Wales premier mountain biking centre and the number of bikes around certainly gave that impression too. Walking through woodland for any length of time can be a bit monotonous when there are no views and the 250 metres of ascent weren’t helping. When we finally came out the other side though the view across the moorland, onto Llyn Trawsfynydd and beyond, deserved a rest and a moment to savour. We descended from Craig-Y-Penmaen and continued on for the last 5km to Trawsfyndd through agricultural farm yards and fields.

Day 3

Starting the day walking along the Llyn Trawsfynydd’s (a man made reservoir’s) 200 metre bridge with low cloud and drizzle felt like an ominous start to what would be the longest day’s walking on the trek (29.5km, 930m). After passing the reservoir we followed the deep gorge of Llennyrch through fields of bog myrtle. The name would suggest wet feet but after the summer we have had so far our feet were anything but wet. After a short slippery stream crossing, the walk ascended out of a forest and onto open land.

The route took us onto Wales’ coast path and great views down to the sea. Walking up the valley away from the sea led to further forest paths before the views ahead opened up and a chance to get a good look of Snowdonia’s Matterhorn, Cnict. Its a perfectly shaped pyramidal mountain that is often overlooked due to some of the taller mountains in Snowdonia national park but should be on everyones list to visit.

The day had already been long and the pace understandingly slowed as we traversed along the uneven stones that make up the pass of Aberglasslyn. It’s certainly a spectacular way to enter the village of Beddgelert where a well earned rest for everyone waited after a long 11 hour da.

Day 4

The start of the day was a mellow 10km walk upstream passing two natural lakes with mountains on all sides. After lunch by the river the day was about to get a lot tougher with 300m height gain in under 2km. The higher we walked the better the views of Crib Goch and the tallest mountain in these lands, Snowden, which spurred the group on to the top.

Once over the Col we waved goodbye to the views over Snowden and started down towards Dolwyddelan. The cumulative effect of a number of long days definitely took its toll on the group and every undulation was felt including the last 50 m climb before Dolwyddelan castle.

Day 5

This was the day that many had been looking forward to, its a great low level walk through the Ogwen valley with views over the Carneddau and the Glyders.

We started walking steeply uphill out of Dolwyddelan on forest tracks that warmed our tired legs but kept us nice and cool as temperatures outside the forest started to rise. On leaving the forest we had great views of Moel Siabod which we contoured until dropping into Capel Curig. The next 6 km were simply spectacular, views of Snowden, Tryfan, Pen yr Ole Wen to name just a few of the 3,000ft peaks visible in the clear skies.

We crossed over to the other side of the valley and followed Llyn Ogwen around it’s North side, who’s path was more akin to the uneven, rock hopping paths you see on the way up to many of the peaks in the Snowden national park. Thankfully the RAF had got my text and right on cue one of their fighter jets screamed past us banking from one side to the other like a scene out of Top Gun - “I feel the need for speed!” (for all the top gun fans out there!).

In the afternoon the route continued down the valley towards Bethesda. We pasted swathes of slate spoil due to only 10% of slate mined being useable for milling and past an insanely long zip wire across the mine. Another day finished and one that I hope will stay with the team for a very long time as it certainly didn’t disappoint.

Day 6

Another hill start this morning and no-one even broke a sweat as they steamed up the 200m ascent to just below Moel Faban. Contouring around the northern slopes of the Carnedau gave views of Anglesey, puffin island, numerous wild ponies and the sea. The terrain under foot as we contoured was perfect for walking and within no time at all a corner was turned and our first glimpse of Aber Falls, a 35m waterfall were seen. When we arrived there was a great spot to sit on the grass, admire the view and eat our lunch.

As the clouds from the west thickened we started the 350m ascent that would take us out of the valley and bring us close to the finish for the day, Llanfairfechen. With only a couple of kilometres to go it rained which was the first time since we started the trek 6 days ago, it wasn’t heavy but it rained enough that the smell of Petrichor was in the air… that refreshing smell after rainfall that I personally love.

Day 7

As was the usual patten we started the day up a good hill and onto stunning moorland with ancient stone circles, fantastic views over the sea and the contrasting colours of gorse, heather and bracken.

After dropping down to Sychnant Pass our last last ascent of our trip was ahead and the descent to Conwy with views of the castle and walls that surround the town. Sometimes trails can feel like an anticlimax at the end but this one doesn’t. Having travelled nearly 100 miles north through the Snowdonia National Park, finishing by the sea with no where further to go and a spectacular looking castle was no anti climax.

6 people started the 97 miles as strangers but through the shared effort, a common interest and plenty of time to exchange stories they no doubt have left as friends.

Road to Trail Running Plan

Tue, 12 Jun 2018 16:09:14 GMT

8 week training plan to get you set for trail running

Running on trails for me can be a magical experience, be it a trail with a great view, a shared experience with close friends or the sheer enjoyment of running in the dark focusing intently on the trail ahead. Not only is running on trails good for your health, its positive for your wellbeing and can be extremely rewarding.

Making the transition from running a park or road 5k to running a trail 10k involves a lot more than just increasing the distance you run. With trail running the surface you run on is uneven, there are hills which need to be climbed and more importantly and painfully for the uninitiated, descents to be negotiated. The training plan described below is not for speed, its not so you can get a Personal Best (PB) at your next event but is simple to follow and will give you a base level of fitness to start exploring the mountains and fells.

Warming Up

Something we all should do a lot more of is warming up before we do any exercise but especially for running. Concentrate on mobilisation of the joints in your arms and legs and undertake motions similar to those that will be performed on the trail such as high knees, lunges, quick steps and stepping from side to side. When you do set off, start by walking or slow jogging and build up to your normal speed over the first kilometre.

Road Runs

These runs are your short runs of the week, they are on the road and so can be run close to work / home at your normal pace. As a rule of thumb you should be able to hold a conversation with someone at this pace

Hill Sessions

Repeating long hills with a rest while you descend back to the start is a great way to improve your aerobic capacity. The lifting of your hips, glutes and quads up the hill will help your hill running skills and increase your muscle strength.

Medium Paced Runs

These runs are to break up the hill sessions and should be faster than your normal pace and so will be more difficult to hold a conversation (but you still should be able to!).

Trail Running

Leave the road behind and enjoy where trail running can take you. The emphasis on these sessions is time on your feet and not necessarily the distance. Pick local areas that you want to explore or further afield such as coastal paths, fells or mountain terrain. Listen to your body and walk the hills if necessary (we all do!). Keep at a pace that you can comfortably hold a conversation and enjoy the session.

Warm Down

You should always warm down after a running session with stretches that concentrate on your hip flexors, hamstring, thigh and your illitoral band (ITB). Like a warm up, start as you mean to go on and get in the habit of stretching after every run, it will help to improve your recovery and set you up for the next run.

Dean Russell is a trail runner, climber and mountaineer with over 15 years experience who offers courses and experiences to make your very own adventure happen. If you are interested in trail running courses in the heart of the Brecon Beacons or guided trail runs then check the website out here .

Snowdon Traverse

Mon, 07 May 2018 10:40:32 GMT

A trail run that keeps off the paths and takes in parts of Snowdon I guarantee you will never have seen before!

Snowdon is the busiest mountain in Britain, it sees more people walking on it than any other. No matter which of the major paths you take to the summit you are guaranteed to be greeted by a bustle of people that would be more suited to a rush hour tube in London than the top of a mountain. Snowdon is a beautiful mountain but for me the summit is nothing but an anticlimax.

After recalling an article I read in trail magazine many years ago of a circumnavigation of Snowdon, I set about scrutinising the detail of my 1:25,000 map of the area and planned my own traverse. When I set off, I hadn’t realised I would discover so many stunning, desolate and truly wild spots on the same mountain who’s summit you will struggle to enjoy alone!

The traverse can be started from any point on any of the major paths, but for ease, as I was staying at Llanberris, the path that runs along the railway seemed the most logical. Once I reached Clogwyn station it was time to wave goodbye to the other walkers and trail runners , leave all the crowds and delve into the unknown.

The first descent into Cwm Glas was steep and a good line between the maze of rocks needed careful consideration and care in the poor visibility. Once I dropped below the clouds I got the first great views of Llyn Bach and Crib Goch. I had been nervous the night before about this steep descent in wet conditions and so getting down safely allowed me to settle into the days adventure .

Compass and map in hand it was time to navigate to a weakness in the steep cliffs that would allow the ridge of Crib Goch to be breached. A long descent from Bwlch Goch crossing the popular paths of the Pyg and Miners track led to confused looks from passer byes as I continued to the base of the classic grade 1 scramble on Gribin. Poles stashed I used my hands for the first time to clamber over terrain that was never difficult, with many sections that could be avoided and little or no exposure. My only complaint was that it was over way to quickly!

Another major path crossing (the Watkin path), I started to descend into Cwm Tregalan. I had read of its lush green interior and remains of the mining industry and even a twin engined Mosquito from the second world war. Typically (for me anyway) the weather had deteriorated and visibility was reduced drastically. Using boundary walls and bearings across the Cwm a slog of an ascent was my reward for the precise navigation instead of the treasures I had been promised.

At Ailt Maenderyn the path on the south ridge was crossed before traversing to the Rhyd Ddu Path and the steep sided Llcheog ridge. The ridge was flanked until it was possible to traverse into Cwm Clogwyn. Three Llyn’s came into view and peaceful solitude that I never thought imaginable on Snowden. With the weather getting worse this new found gem of the Snowwden Massif would have to be enjoyed another day!

The route from here descended to a large Llyn by the Snowden Ranger Path before crossing the last ridge of the day and a spectacular traverse under the impressive cliffs of Clogwyn Du’r Arddu known by climbers as Cloggy. For a climber it seemed a fitting end to the day to sit and marvel at the routes that have long been (and still are) on my tick list. With the temperature dropping and the light fading, it was time to head back onto the Llanberis path. The descent is fast and a chance to relish every step, happy in the knowledge that one of the many running challenges I wanted to complete for a number of years was done.

The Snowdon traverse is 25km with 2000m of height gain and requires precise navigation throughout. There are no paths, except those that you cross, so expect it to be tough underfoot in places, there are technical ascents and descents and don’t expect to move fast throughout the day. It is however truly spectacular route and should be on any trail runners or hikers tick list.

Dean Russell is a climber, trail runner and mountaineer with over 15 years experience who offers courses and experiences to make your very own adventure happen. If you would like to be guided by a Mountain Leader on the Snowden traverse you can check out the website here .

How to start rock climbing outdoors

Fri, 02 Mar 2018 18:35:31 GMT

Top tips to get you started rock climbing outdoors

Making the step from a local climbing wall with its colour coded set routes that is a controlled environment to climbing outdoors on rock can be a daunting prospect. From finding the rock face (crag) to knowing which route you are about to commit to and retrieving your shiny rack theres a lot more to consider and learn. Here are some top tips to help you on your way.

The logical progression from an indoor wall is to start sport climbing which relies on permanent anchors fixed to the rock for protection. It shares a lot of similarities to indoor walls but don’t be fooled into thinking its the same. Its not!

Climb with an experienced climber . Oscar Wilde once said that “Experience is simply the name we give our mistakes”. 15 years after my first experiences of rock climbing in the Avon Gorge with little to no experience, I sometimes wonder how I didn’t seriously injury myself. Getting out with friends that are experienced climbers is a great way to get introduced to climbing outdoors and will be a lot of fun. If this isn’t an option for you, then there are a wealth of climbing clubs that can be found on the BMC website or you could use the experience of a qualified instructor and book on a learn to lead sport climbing course so you can learn from someone else’s mistakes!
Buy a guide book for the area . Rockfax has a database of nearly all the routes all over the country and is a great resource. However the number of times I have been at the base of a rock face watching someone with their phone, trying to work out which route they are about to set off on…. 5c? no 7a! Guidebooks are written by climbers for climbers and contain every bit of information you need from driving to the crag, how to get to the routes, route descriptions, access, bird restrictions, local history of climbing and a lot more.
Lower your grade . Just because you climb 6a indoors don’t expect to climb the same grade outdoors. Reading indoor climbing wall routes are a lot easier, due to the coloured holds. When you climb outside you will need to read the rock which only comes with time and experience on the rock.
Trust your feet. Having coached climbing both indoors and outdoors I’ve found there is a heavy reliance on upper body strength in climbers that have only climbed indoors. Being able to use the powerful muscles of your legs to move up the rock face and to trust your feet on small holds is vital to progress your climbing on rock.
Wear a helmet. Ask any (and I do mean any) climber who has climbed outdoors, if they have ever had any near misses? If anyone says no then they have done very little climbing outdoors or are lying. I've had stones whizzing by me at such speeds they whistle as they fly by, small rocks dislodged by other parties or wildlife and a block falling near me that was big enough that the consequences of a direct hit would of been fatal. I don’t want to put the fear in you but climbing has its dangers, do you, your friends and your family a favour and wear a helmet!
Take a headtorch with you. It gets dark in the evenings pretty quickly and its all too easy when you are climbing to loose track of time. Its also one of those unwritten rules that if anything is likely to go wrong (ropes getting stuck or struggling to finish a route) it will happen in the failing light. For its weight, a head torch in your bag pocket is a vital bit of kit you will always be glad you took!

Dean Russell is a climber, mountaineer and trail runner who coaches climbing indoors and outdoors and runs climbing courses in the Bristol area you can find out more by visiting http://www.adventure-awaits.co.uk/about

Benefits that climbing can bring children with Autism

Mon, 22 Jan 2018 19:16:00 GMT

Discover the benefits that climbing can bring to children with autism

Autism affects a persons social interactions, communication, interests and behaviour. From coaching children diagnosed with autism at the weekly Bristol Climbing Club sessions over the last year, I’ve seen a wealth of benefits that are not just physical. Want to find out what benefits climbing can bring to children with autism ……then keep on reading.

Climbing requires physical strength, stamina and balance to move up or across the climbing wall utilising both fine and gross motor skills. Its a whole body workout which in itself releases endorphins which trigger a positive feeling in your body. This in itself is great but climbing offers so much more…….

Climbing is simple in its aims, you start at the bottom and you try and climb to the top of whatever you have decided to climb. Because of its simplicity its easy to pick up but constantly challenging for prolonged interest. Climbing builds peoples confidence because every wall or route presents a new challenge, just getting to the top of the climbing wall is a victory in itself. This can then help to put into perspective other challenges in peoples lives.

Bouldering routes (climbing without ropes and harnesses) are known as “problems” for a good reason. Climbing needs problem solving skills and focus to execute the moves in a way as to climb the “problem” successfully and this can take a great deal of perseverance and focus .

Climbing requires a great amount of body awareness , awareness of the space around you, and how you are moving you’re body through it as well as awareness of others around you.

One of the key benefits in my view is trusting other people and accepting that others trust you . In bouldering you are trusting that someone is spotting you, guiding you towards a bouldering mat, whereas climbing on ropes you trust your belay partner is holding the ropes correctly and will “catch” your fall and prevent you from hitting the ground.

Although climbing is an individual sport, in that it is the climber, their experience, their ability and their skill that gets them to the top, it is very sociable . There is plenty of down time in-between climbs to interact with other people , create friends with opportunities to work out boulder "problems" together and share in other peoples successes and yours.

Over 700,000 people are on the autism spectrum in the UK alone. Autism being a spectrum condition means each child is unique in his or her diagnosis. These characteristics shape their distinctive interests, strengths and challenges so parents are encouraged to explore these traits with their child. Climbing will not be for every child with autism but with so many benefits it is definitely worth giving it a go.

You can sign your child up to a free session with the National Autistic Society (NAS) - Bristol Branch or sign up to a session at the Bristol Climbing Club . Individual sessions can also be tailored for specific needs at indoor walls or at outdoor climbing venues around Bristol or further afield by getting in contact with Adventure Awaits .

Lesson From the Trail - UTMB 2017 - Tips to help you succeed

Mon, 11 Sep 2017 20:02:51 GMT

Tips to help you succeed

After watching “ Summits of My Life: A Fine Line ” back in 2012 I found a truly inspiring athlete that shaped the path of my trail running. Killian Jornet , a soft natured ultra athlete from Spain, is the six time champion of the long distance Skyrunner World Series. One of the most prestigious races in the series and one Killian talks passionately about is the Ultra Trail Du Mont Blanc (UTMB), a 171km race around Mont Blanc that passes through 3 countries and ascends over 10,000m. An idea was planted firmly in my mind and ultra running soon became an inseparable part of my life.

By looking at the number of ultra running events each weekend you can see a surge in popularity of the sport in the UK. However no events here are anything like the UTMB, it is the Tour de France of trail running. Chamonix, the start and finish of the race, changes from a mountaineering and skiers paradise to a haven for over 2,500 lycra clad trail runners from all over the globe.

The hardest thing during the race was the hour before sunrise on both days, I questioned a lot in those 2 long hours…. my ability, my past failings, my future and repeatedly asked myself why I was carrying on. Running a 100 mile race was fabulously described by US runner Ann Tarson as like living a whole year in one day….maybe so if you are an elite runner but for me it was like living a year in 38 hours. When the sun rose over the mountains for the second time during the race I remembered all the training runs where I imagined what it would feel like to cross the line of the worlds biggest trail race, but this time it wasn’t a dream!

If you are thinking about entering a long distance race or have dreams of running in the UTMB some top tips that you might find useful.

Walking the route over 4 days a couple of weeks before the race was the best advice I have ever been given. Mentally I felt prepared for each of the cols, helped with acclimatisation and getting more vertical ascent in the legs.
During the race I had amazing support at the 5 aid stations where you were allowed outside assistance. Don’t underestimate how useful being able to text ahead with requests for change of clothes, food, equipment and the all important moral support that loved ones can provide during difficult stages of the race.
Variation is the spice of life and having a good variety of food to choose from at the aid stations was invaluable especially towards the end of the race when I started loosing my appetite.
In the past I have suffered from chaffing in-between my legs. I did a lot of research on the subject and could write a whole blog on it but in short:
- Wax, shave or use hair removal cream before the race in affected areas
- Regular cleaning to remove the salt crystals
- Use anti chaffing cream such as Glide
- Stay well hydrated
- If all that doesn't work I found taping my legs with Kinesiology tape after they started rubbing sorted them right out
- Using 1% Hydrocortisone cream after the race meant when you are wearing your finishing jacket the day after the event you won't be walking like John Wayne.