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ОглавлениеINTRODUCTION
This book will introduce you to the world of trail and fell running on some of the finest mountains of the world; the Lake District. They may not have the stark granite spires of the Mont Blanc massif, or the huge mountain faces of the Himalayas or the Andes, but the old weathered Cumbrian mountains exude a majesty and history that make them more quietly stunning and fascinating. It’s a landscape that draws you in, with the next fell ever beckoning you to run its slopes, until the lure of a cosy pub beckons you back into the valley.
It was only at the end of writing this book that I realised what a personal journey it had been for me. I sat atop Jenkins Crag at sunset one glorious June evening, the surface of Windermere as still as a mirror below me, as the fells beyond caught the last rays of the sun; Wetherlam, Cold Pike, Crinkle Crags, Bowfell and Loughrigg. Each ridgeline, each crinkle, each notch on those fellsides was as familiar as my own hands, and a cascade of memories flooded in with each area my eyes focused on. To be lucky enough to live in the Lake District is one thing, but to feel so connected to these fells and to have learnt to read the running lines over them forges a permanent bond.
There is a rich history of mountain running in the UK, with the first recorded fell race in Braemar around 1040. The Lake District became the spiritual home to fell running, with the Guide’s Race in each of the village fairs and sports days. These were first recorded in the 19th century, and one of the oldest events occurs each August in Grasmere. Keswick hotelier Bob Graham made a round of 42 fell tops within 24 hours in 1932, and this circuit has become a test piece for all fell runners.
Bob Graham took 23hr 39min, but the men’s record now stands at 13hr 53min by Billy Bland in 1982, and the women’s at 15hr 24min by Jasmin Paris in 2016. Joss Naylor ran an incredible round with 72 peaks in 23hr 20min in 1975. In 1970 the Fell Runners Association (FRA) was established, and there are now over 400 races each year in its calendar. Many records in fell running stand for an incredible length of time, such as Kenny Stuart’s 18min 56sec record for the Wansfell race, set back in 1983.
Books have been written about the rich history of fell running, but there has been a growth in other facets of the sport of mountain running, including trail running and ultras. Some of this growth has been driven by the development of better clothing, equipment and training, but also changes in lifestyle and a challenge-based culture have seen a demand for the evolution of different styles of mountain running. Some runners want to stay on trails and paths, while others want to belt hell for leather over the open hillsides. What unites these various facets of the sport is that mountain running is driven by the simplicity and the joy of pushing one’s limits in glorious scenery. Mountain running gives us freedom.
Runners with Coniston Old Man behind (Route 11)
As humans we are born runners. Our Neolithic forefathers were persistence hunters, using a combination of running and tracking to pursue prey until it was exhausted. Nowadays we see the effects of modern diet and work environments having a detrimental impact on many people’s health. The attraction of running is that it’s a sport that comes naturally to us; it requires very little equipment, improves our health and has huge mental benefits too.
There’s a natural progression for those who run to seek the next challenge – be it in terms of distance or on tougher terrain – and the mountains provide the most extreme medium in which to practise our sport. At the pinnacle of this, elite runners have run up famous mountains around the world including Mont Blanc, Kilimanjaro, Aconcagua and the Matterhorn at mind-boggling speeds.
One of the main draws of trail and fell running is that you move fast and unencumbered, in comparison to the average trekker or climber, and that opens up new horizons in what you can achieve. Mountain running brings a sense of liberation that it is rarely felt – even while walking or mountaineering.
Given the sport’s increased popularity, gone are the preconceptions of mountain runners as wild mountain men with overly short shorts and wild beards. You’re more likely to be overtaken by a woman in the latest technical compression fabrics with lightweight poles and a minimalist running backpack. Trail and fell running has come a long way in the last 20 years; it’s more inclusive, more accessible, and more enjoyable than ever before.
You are never too young or old to run
In the Lake District, fell running is a way of life. The races are the beating heart of the sporting calendar in many of its villages. What still marks the region out is that despite its long history of running races, there’s a great abiding amateur spirit. Many local fell races are organised by the local running club, with times written on stickers that are moved onto a board to record results. In these races there are no medals or race t-shirts, and no prize money either. Meanwhile, at the other end of the scale, there are big organised trail races such as the Lakeland 100 and Lakes in a Day, with all the glitz of a European event.
Fell running is more than the organised events though. It’s a way of exploring the mountains, keeping fit, and spending time alone or with friends. Mountain running is far more than a selfish personal quest; it’s a sport that brings people together, shares a love of the mountains, and inspires others. The aim of this book, and of the routes described, is to inspire you to enjoy this thrilling sport in one of its greatest playgrounds. While goals such as pace, time and terrain will differ from runner to runner, the shared goal should be the pursuit of maximum enjoyment with the minimum of equipment or impact on the landscape.
This book is not a walking guidebook to the Lake District in the guise of a running guidebook. The routes selected are of specific interest to runners in terms of the terrain they cover, the distances travelled, or the vertical height gains encountered. Several routes adopt the course of some of the classic fell races, while others let you explore some of the quieter corners of the national park. Many of the lines that runners will take differ significantly from those taken by hillwalkers, and therefore use different landmarks and features. There’s no rift between the runner and walker, but each politely think the other mad; runners don’t understand how walkers can savour going so slow with their cumulative time on the legs, while walkers think the runners crazy for windmilling down slopes at breakneck speeds.
The intention is to share with the reader some of the best locations for trail and fell running around the Lake District, as well as providing a brief grounding in the safety aspects, training and equipment to consider. The key focus has been to keep this book as portable and condensed as possible, to ensure that it always earns a space in your running bag. It’s outside the scope of this book to provide a comprehensive manual about mountain running, but the information given in the introduction, as well as the individual tips included within the routes, will give you some great ideas to try out, while the focus is on showing you the best places to run.
THE LAKE DISTRICT
Cumbria is a young county, largely formed in 1974 out of sections of Cumberland, Westmorland and Lancashire. It contains the Lake District National Park, which was created in 1951 and is the largest and most visited national park in England with over 16 million annual visitors. In 2016 the national park’s bid for World Heritage Status was submitted to UNESCO, and a decision is due in 2017.
There is a strong Roman and Viking legacy in the Lakes, but the mountains of the Lake District were a poor upland area before a massive growth in tourism brought huge changes and wealth to the region. The Lakes poets – Wordsworth, Coleridge and Southey – lived in the region at the turn of the 19th century and their writings brought notoriety to the area, as well as the first tourists. The Industrial Revolution also saw many cotton mill owners and industrialists building large residences.
Tourism has increased further in the region since the creation of the national park, with its lakes and mountains providing a perfect setting for outdoor activities. Sporting events ranging from the Fred Whitton cycle race to the Great North Swim, Brathay Marathon and Lakes in a Day races are hosted locally each year, confirming the reputation of the area as a mecca for sports. More recently, world-class running events have been established, including the Lakeland 50 and 100, and the Lakes Sky Ultra. These are huge dates on the local, national, and even the international sporting calendar.
You’d be forgiven for thinking that the numbers of hillwalkers far outnumber those of mountain runners, and while the legacy of Alfred Wainwright is still strong, the fastest growing cohort of mountain users are runners. Trail and fell running has arrived on a massive scale, and is now crucial to the local economy.
Bases for a trail and fell running holiday
The key towns of Windermere, Coniston, Ambleside and Keswick may be of particular interest to runners, but there’s a wide range of accommodation available throughout the Lake District. This varies from some excellent campsites and bunkhouses to B&Bs and boutique hotels, so there’s something for every budget and taste.
Keswick makes a good base for a running holiday
In terms of public transport, the easiest towns in the South Lakes to travel to are Windermere and Ambleside. The train station in Windermere is the end of the branch line from Oxenholme, which connects with the West Coast Main Line. Both Windermere and Ambleside are linked by the National Express and local bus services, so these two towns are great hubs for runners to base themselves in. For the North Lakes the obvious base is Keswick, with bus connections along the A66 from Penrith and Carlisle.
For campers, there are plenty of options available throughout the Lakes, ranging from basic campsites to glamping options complete with tipi. For more details of suggested campsites see Appendix A.
For those who prefer a roof over their heads, at the cheaper end of the scale there are youth hostels and affordable rooms available in most of the valleys around the national park (see Appendix A). For those to whom proximity to beer is a factor, all the runs in this guidebook start and end at one of the outstanding pubs of the region, and many of them offer accommodation too. Links to all their websites are at the end of this book in Appendix A. The amazing range of great locally brewed ales, and traditional pubs, are inextricably linked to fell running. Just take a look at the pump clip for Jennings Cumberland ale: you’ll see the silhouettes of two fell runners.
Swinside Inn at the start of Route 22
For more variety and more luxurious accommodation, visit Cumbria Tourism’s accommodation finder website (www.golakes.co.uk) where you can specify your requirements and see a list of current availability that can be booked online.
Booking ahead is always recommended – especially in the peak summer season from mid June to the end of August. Key peaks in tourist numbers occur around the school half-terms and summer holidays, as well as at weekends with day-trippers. For those seeking a quieter time, early to mid June and the autumn (apart from the half-term) are far less busy; you’ll have more accommodation options and you might also have the trails and fells to yourself.
Travelling to the Lake District
By air
The closest international airports to the Lake District are Manchester and Liverpool for the South Lakes, or Newcastle for the North Lakes. They’re well served by direct flights from all over Europe, both on national and budget carriers. To search for flights, try www.skyscanner.net. The easiest transport connections are from Manchester airport, where you can get a coach or taxi, or hire a car and drive to the Lakes, or you can take the train to change at Preston and Oxenholme, arriving in Windermere.
By rail
The only train line into the Lake District is the branch line to Windermere. Oxenholme Lake District station links the West Coast Mainline to the Lakes Line and train travel to the region is highly recommended. It takes an average of 3hr 10min to travel from London Euston to Windermere, and the first train in the morning arrives at 09.30am, so a weekend visit or even a day trip is possible, even from the south-east. Visit Trainline (www.thetrainline.com) to book tickets.
By bus
There’s a regular National Express (www.nationalexpress.com) coach service from London Victoria to the Lake District. For those flying to Manchester airport, there’s a regular coach service to the Lake District – although this is a lot slower than the train – as well as a range of private taxi companies.
By car
Driving to the Lake District couldn’t be simpler, as the M6 motorway cuts past the eastern fringe of the national park. Junction 36 is ideal for access to the South Lakes via the A590 and A591, and Junction 40 gives access to the A66 for entry into the North Lakes.
Signpost on path to Ard Crags
Travelling around the Lake District
You are strongly urged to travel by public transport where possible, to help reduce congestion and the impact on the Lake District’s unique environment, but if you choose to drive remember that parking in some of the valleys is limited, and ask permission first before using pub or hotel car parks. Also be careful parking on roads or in gateways, as it is essential not to block access, especially for the emergency services including Mountain Rescue.
The public transport links around the national park are relatively infrequent, and so some careful planning is required. The council provides online timetables for the region (www.cumbria.gov.uk/landing_page/roadsandtravel.asp), as does Cumbria Tourism (www.golakes.co.uk/travel). You can even hire a low-carbon electric car locally to travel around the area (www.co-wheels.org.uk). See Appendix A for contact details.
In the information box at the start of every route description, look for the Public transport and Parking entries, which detail the nearest transport and car parking options.
Weather and forecasts
The presence of the mountains has a far greater influence on the weather than many lowland runners may be used to. Despite the relatively lowly height of the fell tops, the region is a maritime climate, and the rapid uplift of humid air to nearly 1km above sea level is often enough to condense the air mass and cause rain. The hamlet of Seathwaite in the Borrowdale valley has the dubious accolade of being the wettest inhabited place in the UK, with an average of 3552mm of rain per year!
Perfect weather for a run on Wetherlam (Route 11)
Many postcards sold in the local shops make joking reference to the amount of rain that falls in the Lake District, and there are even Cumbrian dialect words for various types of rain, such as ‘mizzlin’ (drizzle) and ‘yal watter’ (heavy rain) – in much the same way as Eskimos have tens of words for different snow types. The floods of December 2015 did nothing to break the national perception that it rains, a lot, in Cumbria.
The first thing a runner should do each day is check the weather forecast (www.mwis.org.uk/english-welsh-forecast/LD or www.metoffice.gov.uk/public/weather/mountain-forecasts/lake-district) to identify any highlighted risks such as thunder storms or a low freezing level that could result in ice on some of the fells. As ever, the runner needs to adapt their choice of route, as well as the equipment they plan to carry, to the prevailing weather. In the winter months the fell top assessors report from the summit of Helvellyn (www.lakedistrictweatherline.co.uk) on conditions underfoot and the weather.
As well as rain, we do (more often than you might think) get beautiful weather in the Lake District, and these days make every second of the wait worthwhile. It’s easy to get sunburnt and dehydrated on the fells, even on cloudy days, so runners need to study the forecasts carefully to decide what to wear, what to carry, and if they need any extra safety kit.
Maps
Each route description is accompanied by a 1:50,000-scale map blown up to 1:40,000 for ease of use, but runners should always carry a separate sheet map of the area in which they’re running. For the Lake District there are two key choices of map: Ordnance Survey (1:50,000 or 1:25,000-scale maps) or Harvey (1:40,000-scale map). For micro navigation specific to small areas, you can also get the excellent Yellow Publications (1:16,000-scale maps, www.yellowpublications.co.uk), which are ideal for runners as they fold up very small to fit into your hand or pack. The relevant sheet maps are listed at the start of each route description, and all the maps you’ll need are readily available on the internet from retailers such as Stanfords (www.stanfords.co.uk), the Map Shop (www.themapshop.co.uk) as well as in outdoor stores and other places throughout the Lake District.
Never, ever consider relying solely on the mapping provided on a smartphone, due to the lack of phone signal in the fells, the effect on battery life, and the effects of inclement weather. If you have downloaded offline mapping, ensure that your device battery strength is sufficient. Always take a paper map with you when running; it’s not there just in case of an emergency, but will help you explore the fells, learn about the region and learn that navigation is quite simple and not the black art it is often perceived to be.
Micro navigation skills will enhance your experience of fell running
Safety and mountain rescue
Always carry the safety equipment outlined in the checklist below (see ‘Trail and fell running kit‘). In the event of an accident you’re not guaranteed a phone signal, so a good level of autonomy and experience is required for the more remote mountain runs. Where you can make a call, the emergency phone number is 999. Ask to speak to the Police, then inform them that you need Mountain Rescue. You can register your phone at www.emergencysms.org.uk; this will enable you to contact the emergency services by text when signal strength is weak in the fells.
If you’re out of phone signal and you can’t move, use your whistle to blow six times in succession each minute. This is the international signal for rescue. If a rescue is likely to be made by helicopter, secure all loose clothing and try to get into an open area free of obstacles, and turn your back to the prevailing wind. When a helicopter approaches, raise both arms above your head in a Y-shape to indicate you’re in need of assistance.
If you’re running alone, it’s always worth letting people know where you’re going and what time you plan to return. Many people use social media or email to enable their friends to raise an alarm if they haven’t checked back in by a certain time. Remember that in the UK the Mountain Rescue teams are all staffed by unpaid volunteers, and so you should always turn back if in doubt, if you think the conditions are worsening, and never consider a call-out unless you really need it.
Mountain Rescue teams are frequently using smartphone technology and the SARLOC app to pinpoint callers’ exact locations. In some cases this has been used to remotely monitor casualties off the hill in case their condition worsens.
Passing the intake wall on High Pike (Route 3)
Mountain environment
The fells of the Lake District might seem hardy and able to weather the test of time, but the landscape is exceptionally fragile and prone to damage. Path erosion often leaves huge scars across the mountains, visible from afar, and the upland plants and wildlife exist in a tough and marginal ecozone, where any impact is magnified. In many ways runners are the mountain user group that uses the fells with the lowest impact, carrying the least and wearing the most lightweight footwear. Having said this, fell running often strays from the pitched paths and obvious trails, so we must be careful to try and ‘leave nothing but our stud marks’ on the summits.
When setting out on a mountain run, pack your bag carefully so that no litter can fall out. Ensure that any trash is stashed in a pocket, to be put in litter bins down in the valley floor. There’s nothing more infuriating than seeing used gels or bar wrappers in the fells, as it is obvious which community left them. Having said this, on the whole mountain runners are a most diligent and caring mountain user group, and it’s no bad thing to set the best example. Shut gates, do not climb over dry stone walls, and follow the countryside code (www.gov.uk/government/publications/the-countryside-code).
Much of the footpath repairs are undertaken by the Fix the Fells teams (www.fixthefells.co.uk), and if you want to help protect the landscape you can consider a donation or even helping as a volunteer. You can also get involved with the initiatives of the Friends of the Lake District (www.friendsofthelakedistrict.org.uk). Many mountain runners develop a strong connection with the Lake District and want to give something back to the fells that have provided them such joy.
If you plan to run with a dog you must be aware that the fells are grazing areas for sheep such as the iconic Herdwick, and you must ensure that your dog is under control at all times. Lambing season (between March and May) is especially delicate, and heavily pregnant ewes, or newborn lambs, must not be disturbed. Ideally keep your dog on a lead near any livestock, although if running through a field with cows in it, if they chase you, let go of the dog’s lead as cattle are more likely to chase your dog than you, and the dog will likely outrun them anyway.
Herdwick sheep on the Lakeland fells
Bio-security is a topic that many trail and fell runners are uneducated on, and some simple steps can be followed to secure the national park from Non-Native Invasive Species (NNIS). Dirty running shoes can transport NNIS to and around the national park without a runner being aware they are doing it. Before travelling to the national park you should wash down your shoes and running kit at home. A quick wash and brushing of your fell shoes only takes a minute, and you should do the same before returning home. Diseases such as ash die back and foot-and-mouth are easily spread, as are seeds from NNIS including American skunk cabbage and Himalayan balsam. You can download free identification guides from CFINNS (www.cfinns.scrt.co.uk/species-indentification/identification-guides) in order to learn more about bio-security and to consider how runners can do their bit. On a practical note, washing your fell shoes also lengthens their life, as most upland mud is acidic and rots the stitching and fabrics over time.
Local economy
As with any national park, the majority of visitors stay during a relatively short period of the year, and while you may get the impression local businesses are booming in season, it’s important to remember that the local economy is fragile too. The region was hit very hard by foot-and-mouth in 2001, and then by the major floods of 2009 and winter 2015/2016. Without tourism there would be far fewer pubs, restaurants and shops, which we all enjoy the benefits of, so when visiting the area please try and buy locally to support the local economy and keep the village high streets vibrant.
On ridge of Side Pike, above Langdale (Route 20)
MOUNTAIN RUNNING IN THE LAKE DISTRICT
What’s difference between trail and fell running?
This discussion has been the source of many a friendly argument over the years, but there is a simple classification that this book has sought to make. Trail running is following evident bridleways, footpaths and tracks for the duration of the run, where navigation is largely a case of turning left or right at the appropriate junction. Fell running is choosing a runner’s line of least resistance across open mountainside, often away from any path, and letting the terrain dictate the best and fastest route. Navigation plays a part in this classification, but it is more a case of fell running requiring a far higher level of mountaincraft and judgement in selecting a line that suits your mountain running skills set. Many runs are not purely one or the other, but what defines this book as especially relevant to the runner is that many of the fell running routes differ greatly from a walking route. You know when you’re skilled at fell running as you’ll discover the best lines on the fellsides, where the only footprints you see are those of stud marks from fell running shoes.
Trail and fell running kit
While every runner wants to move quickly and lightly in the mountains, it’s essential that you carry enough kit to enable self-sufficiency – especially in case of changing weather and emergencies. Inexperienced runners often query the obligatory equipment lists provided by race organisers, but it’s important to note that these events are professionally organised, with medical assistance, shelters, aid stations and rescue plans in place. An autonomous runner should always carry the standard obligatory race kit as an absolute minimum, to cater for the fact that the race provisions and safety net are not in place. Many of the Lake District fell races are organised along Fell Running Association (FRA) guidelines, and so their kit list is obligatory (www.fellrunner.org.uk).
Some of the easier and lower-altitude trail running routes in this book can be undertaken wearing road shoes and your normal running clothing, as well as a small running pack, but as you venture higher into the mountains you’ll need more clothing and fell running-specific footwear.
The choice of shoes for fell and trail running is open to endless debate, but what you should look for is an outsole with good grip (for on both rock and mud), perhaps a rock plate in the sole, and increased protection around the toe box. Features such as mud or off-trail performance are key in the Lake District, while they don’t matter so much in the Alps, for example, where the trails are fairly established and well drained underfoot. Brands that dominate the UK market are Inov8, La Sportiva, Walsh and Salomon. Rugged mountain terrain is no place for minimalist or barefoot shoes, although an increasing number of runners are using maximalist shoes such as Hoka’s for trail running-style routes.
Selection of trail and fell running shoes
A decent running bag is essential, as there’s a fair bit of kit to take each day that needs to be readily accessible while you’re on the move. Key features that a runner might look for are a capacity of up to 12L, a bladder or water bottle pouch system, accessible stow pockets for snacks, a whistle for emergencies, and compartments to store waterproofs and other items. When purchasing a bag, try packing it with your running kit and then testing it for fit to ensure that it doesn’t move on your back. Many fell runners prefer a small waist pouch or bum bag, into which all FRA race essentials can be stowed.
Poles are increasingly being used by runners in the mountains. While they would get in the way during a short fell running route, for a longer race or trail run they are a very useful piece of running kit. Make sure they are portable (some fold down or retract to fit easily into or onto your bag) and have a grip covering an extended section of the shaft to allow for different hand heights on traverses of steeper terrain. There’s a wide range of running poles, from telescopic to z-poles and now rigid grip poles, to choose from. Good brands to consider are Grivel, Black Diamond and A2-16. ‘Adapting to the fells’ (below) outlines some of the benefits and techniques of running with poles in the mountains.
You’re strongly advised to take an altimeter when running in the mountains, as it’s a very useful and quick navigational tool and will allow you to focus more on the running than poring over a map and compass. Relatively cheap units are built into robust digital watches, such as the Suunto Vector, and there are also mobile phone apps to consider, such as ViewRanger or Strava. GPS units provide altitude figures, but while they don’t need recalibrating like watches, the signal might be too weak to give accurate information, such as when you’re close to a cliff and satellite signals are hidden by the topography.
Equipment checklist
The following list includes all the items you might run with in the Lake District fells. Don’t assume you have to carry it all: runs in different seasons, altitudes and weathers will have vastly contrasting requirements. Equip yourself according to your chosen route and the likely or possible conditions, but bear in mind that the safety kit should be carried as standard.
Basics
Trail or fell running shoes
Socks
Shorts or tights
T-shirt/long-sleeved top
Running gloves
Buff/cap
Beanie hat
Sunglasses
Suncream
Water bottle/bladder
Food
Optional items
Running poles
Compression calf guards
Running gaiters
Insulation and waterproofs
Waterproof gloves/mitts
Thermal layer
Windproof jacket
Waterproof jacket and trousers
First aid
Zinc-oxide/strapping tape
Wound dressing
Blister plasters (Compeed or similar)
Anti-chafing gel
Safety
Compass
GPS
Altimeter
Map
Guidebook
Whistle
Survival blanket/bag
Head torch
Batteries
Phone
Personal
Money
Bank card
Toilet roll
Rubbish bag
Winter/skyrunning
Instep crampons
Sling/rope
Karabiner
Blizzard bag
Running with small packs of safety kit
Adapting to the fells
No matter how experienced you are as a runner, if you have never run in the Lake District before it will be an amazing experience. However, there are a few things that runners used to smaller hills may find useful when preparing for and running in the Lake District mountains. You don’t have to be superhumanly fit to enjoy trail and fell running; you need to be in good condition for running, but also determined and highly adaptable. Adapt your output to the terrain, altitude and length of your run. Some of the best mountain runners aren’t the fittest or the fastest, but those with the most tricks up their sleeves, who save energy wherever possible. Remember that laziness and efficiency are the same thing re-marketed!
Getting the best from your body
Build up your core strength for mountain running, as it is key to keeping you stable and improving your reaction speeds to trip hazards on the mountains. Learn to adapt your running style to use different muscle groups in turn so as to rest others. For example, using your gluteus muscles for ascents will rest your quadriceps for a descent.
When running uphill, try to adjust the amount you raise your feet with each step to avoid wasted energy. Your shoes should skim just above the surface of the rocks in order to reduce impact and over-lifting. Where there’s a lot of height gain and your calf muscles are hurting, try running more flat-footed for a while; this moves the stress from the lower leg to the quadriceps and gluteus muscle groups. Once the lactic or cramp has left your lower leg, you can run on your forefoot again.
Look carefully at the profile of the route you plan to run. Try and project where you can recuperate, and where you might need to adjust your technique. Knowing what’s coming next enables you to manage your energy output better when running uphill.
Be aware that on longer mountain runs it may be more efficient and safer to walk on some steeper sections than it is to run. While you might never dream of doing this on a half-marathon or a fell race, it’s sensible and often necessary on steeper sections of the Lake District fells. Even the winners of some races walk some sections.
Food and water
On longer runs it’s important to listen to your body and to supply it with the food types it’s craving. It is hard to survive a long mountain run on gels alone, as they may make you nauseous. On longer mountain races the food stations supply a wide range of food, including bananas, cakes, cheese, dried meats, energy bars, chocolate and fruits. On longer runs your body needs complex and simple carbohydrates, as well as fats. A mixture of all of these elements is required.
Running with 1L of water per 1000m of height gain is a reasonable equation. Access to water on your route will depend on its geology and aspect; you can’t always rely on plentiful sources for topping up. Be especially careful in selecting water sources in areas where animals are grazing. In the Lake District there are sheep grazing all over the fells, but there tend to be fewer in the sparse grass near the fell tops or on rocky ground, so getting water from a high source, with tumbling aerated water, from streams with a gravel or stony bed, is the best place for filling your water bottles safely without treatment.
Tackling the terrain
When ascending steeper rocky sections or steep grass on the fells, try not to climb on your tiptoes facing directly into the hillside. There are three key reasons for this: firstly, you’re putting a lot of strain on your calf muscles which will tire them for running; secondly, you get more traction by turning your foot across a foothold; and thirdly, by turning sideways you’re more stable and able to look around for the next moves to make. When scrambling on steeper ground, always try to keep three points of contact at all times so that a slip doesn’t become a fall.
On descent, it’s easy to lose your pace by braking too much. Try to let the gradient do the work for you, keeping an eye on the descent rate of your altimeter if you have one. Dropping -25m/min is a fast but sustainable rate. Keep your focus for trip hazards while revelling in the pace of the descent. If you see a trip hazard, push upwards and over it, rather than braking to avoid it. Use your momentum to keep yourself safe. If you feel you’re falling, try not to brace for impact but let yourself roll; most fall injuries result from runners sticking their limbs out in an attempt to stop their fall.
Fell running over Brim Fell (Route 11)
Running poles
On ascent the poles improve your posture and breathing, as well as aiding rhythm and efficiency. This will in turn aid your recovery, meaning you’re better rested to keep a good pace on the steeper sections. In descent, the poles will aid balance and take some stress off the leg muscles and joints – it’s thought you can reduce the impact on your knees by around 30% using poles.
You can practise using poles in descent by planting them together to leap over rocks or obstacles, or by planting singly, well ahead of you, to pivot or brace around a corner. Beware never to use wrist straps without a good fall release system, as in the event of a tumble a radial fracture of the wrist is likely.
Night running
All of the routes in this book can easily be completed within the hours of daylight, but some of the most magical times to run in the mountains are as dawn breaks or the sun sets, and so as well as carrying a head torch for safety, you may actually plan to run all or part of one of these routes in the dark. Be aware that although LED lights are good, they give a 2D effect, so depth perception is reduced. The net effect is that most runners move slower in darkness, so invest in the best light you can afford, and practise night running to improve your speed.
Mountain skills
To be a safe mountain runner you’ll need exactly the same skills set as an autonomous hiker in terms of ability on broken mountain terrain, navigation in poor visibility, selecting the best route for the forecast, and remaining adaptable to your performance and the actual mountain conditions. It’s far outside the scope of this book to cover all these elements, but don’t assume that trail and fell running are simply types of running that happen to be in the mountains. Good mountain skills and judgement are required at all times.
Don’t ever be afraid to adapt your plans. The enjoyment of mountain running doesn’t necessarily come from a particular objective such as a pass or summit, but from the running itself. If you aren’t feeling up to the objective, or the conditions rapidly change, don’t feel pressured to continue; adapt your plans accordingly.
Navigation
This guidebook contains clear maps to help with your route planning, with numbered waypoints corresponding to the route descriptions, but it’s important to carry a full map of the area at all times for extra detail, and to run with just that in your hand or tucked into an easily accessible pocket on the front of your running bag. Relevant sheet maps are listed in the information box at the start of each route, and the ‘Maps‘ section (above) provides details of where the maps can be bought. If you use an altimeter to help navigate, you should recalibrate it frequently (many path junctions, cols and summits have spot heights on the map), as a navigational error could have serious consequences. In the unlikely event that you do get lost, return to the last known point and work out where you went wrong, as once you’re lost, errors tend to compound themselves.
Running guiding and clubs
If you’re unsure of your navigation or mountain running skills, consider being led by a qualified mountain professional, who can teach you mountain running techniques and skills, runners’ navigation skills, and give you tips on how to select a runner’s line on a mountain. In the Lake District, contact Icicle (www.icicle-mountaineering.ltd.uk/trailrunning.html) for guided trail and fell running coaching. Another alternative is to gain experience running with others in a club, such as Ambleside AC (www.amblesideac.org.uk), with whom you can enjoy group training runs on weekday evenings or at the weekends. For more information see Appendix A.
Using this guide
The routes in this guidebook have been selected to offer a wide variety of running styles, in different regions of the Lake District. For simplicity the national park has been split into four areas, which roughly correspond to the Ordnance Survey 1:25,000 maps; south-east, south-west, north-west and north-east.
At the start of each route description is an information box giving the key facts about the route, including the start and end point, distance covered, ascent and descent involved, level of difficulty, the length of time it’s likely to take, highest altitude reached, details of relevant maps, and transport info. Most of these routes can be run throughout the year, but you must always be aware of conditions such as deep snow, ice, heavy rain and storms, which might make the route impracticable. In the winter months, it’s not uncommon to see as many skiers as runners in the fells, so route choice must be flexible to allow for the conditions. Some of the open fell running lines, are the preference and interpretation of the author, and your line selection may well vary depending on the conditions.
Distance
In trail and fell running, the total distance is not always the best measure of a route – although it’s provided in this book as a means of helping you gauge your performance, or to select a suitable run. Distances are given in metric, to fit with maps and electronic devices from GPS units to watches, as well as in imperial. In fact the distance is less important to a mountain runner than the altitude gain or technical grade of the route.
Ascent/descent
The cumulative total ascent and descent is provided for each route. On several routes an opt-out point to truncate a route is mentioned, so you can elect whether to continue or descend. All altitudes are quoted in metres in order to tally with maps and altimeters.
Grades of route
Also included is the grading of the run, which has been categorised into the following levels, so that you may easily select a route grade that suits your aspirations for the day. The types of route have been further broken down into three types of running, so you can select a suitable run for the day.
Trail running
These runs follow paths that are marked on OS maps, and often include sections of long-distance trails such as the Coast to Coast walk and the Cumbria Way. These trails vary from single-track, where runners have to run in single file, to wider trails or bridleways where you can run alongside each other. On the trails, there is often a good level of signage, so navigation is rarely an issue. The trails help link together the villages and valleys, and were often historic trade and defence routes.
Fell running
This style of running originated in the Lake District mountains and fells. It is where you often avoid trails and paths to take more direct lines across country, to speed your progress. Fell running requires a good ability on broken mountain terrain, as well as the ability to choose a safe and fast line to ascend or descend a mountain. Due to the lack of time spent on paths, a good level of mountain awareness and solid navigation is required.
Skyrunning
These styles of trail are generally located on higher, steeper terrain, where there are few if any signposts, and the ground underfoot is rougher. You will encounter more exposure and drop-offs, where a greater level of mountain skills and good footwork are essential. Often you will reach a mountain summit on this type of route, and some easy scrambling may be required. Some previous experience of scrambling is essential before considering any of these routes.
Fell running over Swinescar Pike, with the Langdale Pikes behind
| Level | Trail running | Fell running | Skyrunning |
| 1 | Well-marked wider trails, such as along bridleways, with little steeper ground | n/a | n/a |
| 2 | Well established trails, with some small areas of rough ground, well signposted | Off-track between distinct identifiable points, non-technical ground underfoot | n/a |
| 3 | Single-track trails, with some steeper ground and rougher underfoot, well signposted | Steeper sections, and rougher underfoot, where care is needed to avoid slipping | Easier scrambling, or small sections using hands too, or easy snow patches |
| 4 | Single-trail path, and less marked mountain terrain including scree and boulders | Venturing onto steeper ground, where hands might be used on steep pitches | Exposed with scrambling and mountain skills needed, or steeper snow patches |
| 5 | Very indistinct path over broken mountain terrain that is hard to run over | Very steep or slippery slopes where route choice and navigation is essential | Very aerial route, with lots of exposure and significant amount of broken terrain |
Timings
The average running time has been given for each route, as this will provide a meaningful gauge for most readers. The intention is that the times will suit the majority, but as you progress through the itineraries in this guidebook you’ll quickly decide whether you need to adapt the timings to your own speed. A calculation that works well for shorter runs is 8km/h plus 1hr per 1000m ascended.
GPX files
GPX files for all the routes in this book are available as free downloads from www.cicerone.co.uk/880/GPX, for smartphone or GPS device. Remember to take spare batteries for your GPS unit, especially in cold or wet conditions, and always carry a paper map and compass as a backup.
Abbreviations and waypoints
Within the route descriptions, ‘left’ and ‘right’ have been abbreviated to L and R, with LH and RH for ‘left-hand’ and ‘right-hand’, and ‘straight ahead’ to SA. Similarly, the four points of the compass have been abbreviated to N, S, E and W. Numbered waypoints on the map relate to the numbered sections of route description. Furthermore, where a named feature also appears on the map, it is shown in bold in the route description to help you keep track of where you are along the way and aid navigation.
